Improve Sleep Quality
A perfect diet and a consistent daily movement training routine are all for nothing if you have poor sleep. When you fall into deep REM sleep your body starts releasing powerful fat-burning growth factors that heal your body including rebuilding muscle, connective tissue, and skin cells. NIGHT-TIME ROUTINE BASICS Finish your last meal of the […]
Fat Guy in a Little Coat! 7 Reasons You Aren’t Losing Weight
Weight loss is often a frustrating pursuit, eluding even those who eat healthy and exercise. So what gives? Why won’t the scale budge even as you put out tremendous effort? I have broken down the 7 reasons that most fitness and health food lovers don’t lose the pounds that they want to… 1. You Don’t […]
Meditation and Breathwork
We are huge fans of our meditation and breathwork. We have seen so many positive benefits in our personal lives and want to share this with you! It’s important not to judge, just do. Start creating consistency and daily habits. Stressed? Angry? Frustrated? Busy? Try starting with 5 min per day and build up to […]
4 Critical Components to your Success
Do this and succeed. 1. Spend Time on Recovery Foam Roll Watch Mobility Video – HERE Get a Massage 2. Sleep At least 7hrs a night Go to bed and get up at the same time every day 3. Nutrition Use Meal Prep Services or shop using Simple Grocery List Have a plan each day […]
Nutritional Q & A
We have included a few commonly asked questions. Is there a minimum number of calories? The goal is to be as close to your weekly calorie goal as possible and we don’t want you thinking you can fast forward the process by eating way less than your goal. There is a method to the madness […]
Nutrition Skills For Success
We want to provide you with some skills to maximize your nutrition success. #1: Control Your Environment For most people, the environment means their home. Take some time today to do a quick inventory of the different foods you have and get rid of the fast, easy, snacky foods. You know, the chips, soda, cookies, […]
Your Nutritional Order Of Importance
Here are some important considerations. #1: How much are you eating? Follow your personalized nutrition numbers and/or portions. Over time you will learn to eyeball portions and notice your internal hunger cues better. Ex. eating until satisfied vs stuffed. #2: Why are you eating? Are you hungry, bored, stressed, peer pressure, social, triggered by ‘high-reward’ […]
Meal Structure Made Simple
Suggested Daily Structure (2000 calorie example) Meal 1: Shake or smaller meal with high protein (400 calories) 4-6 hours after you wake up Meal 2: 600 calories Meal 3: 600 calories Snack or Small meal: 400 calories Total: 2000 calories Snack can be in between meal 2 and 3 or after meal 3. You can […]
90 Day Nutrition Strategy
1. Meet with your Sweat 60 coach, get your personalized nutrition plan with daily calorie recommendations, and Macros. 2. Track daily calories and eat at a calorie deficit. Use my fitness pal to track food. You can’t rush the process. Especially when we are talking about the human body and the intricate hormonal feedback loop […]
Planes, Trains and Automobiles – Vacation Proof Your Diet
You don’t need another article that’s going to tell you the same old advice about eating healthy on vacation. “Watch your portions!” “Pack some snacks!” “Pick a cheat day!” You’ve heard it all before. And yet every year you go away for a fun vacation, get carried away at the buffet, and come back 3 […]
7 Steps to Easy Meal Prepping
It’s no secret that the most dedicated fitness enthusiasts partake in the world of meal prepping, and many confess that this is the secret weapon behind their jaw-dropping body transformations. Meal prep is without a doubt one of the most reliable ways to consistently shed pounds, week after week. What is meal prep? It is a […]
7 Reasons You Aren’t Losing Weight
Weight loss is often a frustrating pursuit, eluding even those who eat healthy and exercise. So what gives? Why won’t the scale budge even as you put out tremendous effort? I have broken down the 7 reasons that most fitness and health food lovers don’t lose the pounds that they want to… 1. You Don’t […]
