In this episode, I discuss one of the most underrated and overlooked things you can do every day to jumpstart your fat loss journey and maintain your progress.
Getting back to feeling like you're in control isn't always easy. When you think about ALL of it at once, it feels like too much. Here's how to think about getting back on track in a way that won't feel so heavy, and that you can do in under 30 seconds.
Building muscle requires you to do heavy, compound movements. Here are my 5 favorites.
Binge eating patterns can be the achilles heel of weight loss and weight management if you don't learn how to manage and improve upon them. In this episode, I sit down with my friend and client Alyssa, as she shares her story with regard to weight gain, weight loss, her experience with binge eating patterns, establishing new habits, and how to deal with family and friends' unwelcome comments.
Yes, you need carbs for effective and optimal workouts. But some are more ideal than others if you want to maximize your lifts. Listen up to find out which ones I recommend most!
Not all protein supplements are created equal. Some pack lots of protein for a low calorie price tag. Others have very little and are often over priced. Here are the things to look for in any protein supplement if you want to maximize muscle protein synthesis and get the most for your money.
In a world full of fake influencers and changing narratives, it's important to know who to follow closely and who to avoid. Here are my 5 favorite fitness professionals to follow. Want to know why? Give it a quick listen.
- https://www.instagram.com/biolayne/
- https://www.instagram.com/antidiet_dietitian/
- https://www.instagram.com/thealanaragon/
- https://www.instagram.com/jamessmithpt/
- https://www.instagram.com/syattfitness/
Late for work? Gotta pick up the kids from school? Still have to buy groceries and make dinner?
I get it. Shit gets in the way, but we CANNOT allow these daily life challenges to compromise our health. The good news is, you don't need to be in the gym for 2 hours, or even 1 hour. When you're pressed for time, there are VERY effective exercises you can do at home, and that require zero equipment to complete.
These 5 exercises get you the most "bang for your buck" and can make a 25 minute workout feel like an hour, if done properly.
In this episode, I give you my raw, uncut take on the body positivity movement, the reality of the issues associated with accepting obesity as a norm, and the truth behind why so many organizations are jumping on this trend.
In the end, TRUTH remains undefeated, and truth doesn't care whose feelings it hurts.
Do you ever look around at the absolute FEAST that is Christmas dinner? How often are there 30-40 people at your family gathering and 17 different dishes of food to choose from (not even including the desserts)?
I know the feeling. It's hard, but you KNOW that having 3 to 4 plates is going to get you into trouble.
Here's how to avoid it.
Counting calories and counting macros is like knowing how to swim - it works very well if you're drowning. Or, maybe you just prefer it. Both are OK. Tracking calories is a useful skill to learn (and I recommend that you learn it), but it's NOT a requirement for success. You can keep calories in check quite easily without ever tracking them. How? Portion Control.
If you're interested in joining the 8 week portion control program, let me know here: https://www.surveymonkey.com/r/KB3JCQZ
Writing out a plan ahead of time works well with dozens of daily tasks. Dieting is no different.
"A McDouble costs $1, but a salad costs $8"!
First of all, where the F*ck are you buying your salads?
Eating healthy is NOT expensive. You've been lied to about what "healthy" food is, in order to convince you that you need to spend more money. Don't buy it. Literally.
A calorie deficit = fat loss. So what's the easiest way to create the deficit? This list of foods are the best to include in your diet to create a calorie deficit, because they're going to get you more protein, more fiber, more volume, more nutrients, and more water - ALL for a low calorie price tag. Enjoy!
Can you drink and still lose weight? Well...can you have pizza and ice cream and still lose weight? Of course! But, moderation. In this episode, I'm going to talk about how to move calories from food around so that you can always plan ahead to fit any given drink into your daily calorie target. Keep in mind, planning ahead is crucial here! Budgeting money helps with financial health, as does budgeting calories helps with physical health. Plan ahead and you can't lose!
Also, check out my new blog post article on how to calculate alcohol calories, more specifics on how to fit them in, AND the most important thing (drumroll)....my TOP 5 picks for best alcoholic drinks to easily fit into your calorie budget! Head over to my blog and check out the article here:
https://fsbnutrition.com/2021/07/06/the-5-best-alcoholic-drinks-while-dieting/
Share, comment, and SUBSCRIBE if you enjoy the article, or know someone who might!
98% of supplements are useless. No, seriously. Fat burners, metabolism boosters, liver cleansers...of the thousands of supplements you can buy, there are only a select few that are actually worth your time and money. In this episode, I'll go over these 5 useful, widely studied, and affordable supplements that CAN actually help you.
Everyone wants to know how they can do everything all at once - in fitness, people want to get strong, lean, jacked, chiseled, healthy, and look and feel great ALL at the same time. But can you really lose fat and build muscle at the 𝘚𝘈𝘔𝘌 time? There are a few who CAN, but are you one of them? Let's find out...
In this episode, I cover some truths and myths about body fat, such as:
- (Actual) healthy body fat percentages for both men and women, by age group.
- The most accurate measurements, and why even those are flawed.
- What “shredded” really means.
- How media and celebrities have skewed our perception of what health and fitness truly look like in the real world, not in the Holly-world.
All this and more! Don't forget to share, subscribe, and leave a review if you enjoy this episode!
In this episode, I talk with Virtual IRONMAN Racer and certified badass, Dane McGuire. In 2018, Dane found fitness, and the rest was history. Since then, he's run multiple virtual IRONMAN races and turned his passion for the sport into the ultimate fundraiser for multiple organizations. We go deep in this episode as he tells his story - everything from living with cerebral palsy to his battles with mental health, and how he's turned these into his greatest motivators for success.
To donate to Dane's IRONMAN fundraiser, go to https://www.paypal.com/paypalme/nathanielmcguire1772?locale.x=en_US.
Proceeds will be donated equally to the Cerebral Palsy Foundation, Bodybuilding.com's Lift Life Foundation, and the National Alliance on Mental Illness (Havre, Montana chapter).
https://www.yourcpf.org/
https://www.liftlifefoundation.org/
https://www.nami.org/Home
Also, be sure to follow Dane on Facebook at https://www.facebook.com/dane.mcguire.940 or visit his website at https://www.danemcguire.com/
ONLY 2 GRAMS NET CARBS!...What the F*** does that even mean? I'm gonna break it down for you. In this episode, I talk about why the concept of "Net Carbs" is heavily flawed, what types of products contain these and why they're doing you more harm than good. From Quest bars to Chipotle, it's a lie that's been told for too long.