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 complicated you ma...

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)

Po...

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), prote...

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 go beyond just a simple ‘ye...

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 struggle for me......

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 shoulde...

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 drinking a hot cup o...