It's that time of year 

I've been down and out for the past week or so and decided to update my Sick Protocol Guide with the foods, supplements, and other things that have helped me manage/fight it off as best as possible.

Simplicity = Long Term Satisfaction

When you ‘train’ your body and mind to crave simple (and nutritious) meals, you will always feel satisfied! And when you learn to prepare your food in a way that supports your goals, life just becomes so much easier

The more elaborate and...

The primary goals of your post-workout meal are to:

• calm the nervous system AKA stress response from training
• get into a parasympathetic state (rest and digest mode)
• kick start the recovery process
• stimulate protein synthesis (making new proteins) and avoid a catabolic state (break down)

Post...

I get this question ALL the time:

How much protein should I be eating?

Well, the cool thing about protein is that no matter what 'type of diet' you are following (unless it's a low-protein diet which I personally wouldn't recommend to anyone unless there was a certain medical reason for it),...

What are the BASICS FOR BUILDING MUSCLE?  
 
To start, is it possible to build muscle and lose body fat at the same time (AKA body recomposition)? 
 
General Answer: yes... BUT, there are different factors and scenarios to consider when talking about body recomp so it does...

I went on vacation in Miami the week before last and enjoyed lots of sunshine, Cuban coffee, and yummy food
 
One of the biggest takeaways from the trip was the ability to enjoy foods that I wouldn't normally eat and not feel guilty about it AT ALL  
 
This used to always be a...

Emotional Eating and How to Get Control of It.

We’ve all been there. A particularly stressful day, a bad break-up, a deadline looming, and you find yourself elbow deep in your comfort food of choice. For me, it used to be ice cream. No matter what I was dealing with, I always knew I had two...

I'm SO excited to share this new resource with you!! 

One of the things I've personally struggled with over the years is having a severe night-time snacking habit. 

I've tried countless ways to get rid of the habit by focusing on something else like taking a bath, reading, or...