Categorized as: NUTRITION

Avoiding the Easter Meltdown

By Kirk K.
Below I’ve listed the most popular and delicious Easter treats.
I’ve also charted how many calories you burn per burpee. This gives you a good idea of just how much calories are packed into these bit sized “treats”. 
1) Reese’s Peanut Butter Egg – 180 Calories
2) Mini Cadbury Creme Egg – 170 Calories
3) Peeps Marshmallow Chick – 140 Calories
4) Hershey’s Milk Chocolate Bunny – 170 Calories
5) Coconut Nests (Russell Stovers) – 160 Calories
6) Whoppers Robin Eggs – 190 Calories (24 pieces)
7) Jelly Belly Beans – 140 Calories (1.4 oz)
To give you an idea, if I have 2 Reese’s Eggs, 2 Coconut Nests, 1 Cadbury Creme Egg (all my favorites) on Sunday, that would equal 850kcals.  
I weigh 190lbs and burn 1.51 kcals per burpee. 850 kcals divided by 1.51 kcal/burpee = 563 burpees!
That’s something I’m not going to burn off anytime soon. If you are going to indulge over Easter weekend, indulge with foods that have actual nutrition than these calorie-dense-nutrient-void treats.
Remember, it’s okay to have some treats. What’s not okay is going off the Peep-end.
Happy Easter!

The Secret To Weight Loss

The secret to weight loss is there is no secret.

The truth is that all weight loss programs have one deciding factor that connects them all and that’s The Calorie Deficit Method.

The science of weight loss goes like this: First you must calculate your BMR (basal metabolic rate) and multiply that by your Activity Level. This gives you your TDEE (Total Daily Energy Expenditure).

The science of weight loss goes like this: First you must calculate your BMR (basal metabolic rate) and multiply that by your Activity Level. This gives you your TDEE (Total Daily Energy Expenditure). This is what you need to survive and not pass out while exercising. If done consistently you will be able to maintain a healthy weight. To lose weight you will need to decrease your TDEE by 10-20%. That’s a safe, sustainable, and manageable form of weight loss. But don’t worry you won’t need to remember any of that. That’s what online Macro Calculators are for (link).

The real reason why people don’t lose weight is because they are very inconsistent when it comes to following this principle. We call them “Weekday Dieters”, they are able to maintain a small caloric deficit throughout the week but as soon as the weekend comes they fail miserably.

No amount of weekday starvation is going to make up for a terrible weekend lifestyle. Consistency trumps intensity every time.

Maybe the secret to dieting is consistency??

If you want more information about our Weight Loss Program visit our website:

A life without coffee, is no life at all

Written By Coach Mario

The morning cup of coffee has an exhilaration about it which the cheering influence of the afternoon or evening cup of tea cannot be expected to reproduce.  ~Oliver Wendell Holmes, Sr.

Are you a coffee drinker?

I am.

I seriously think I’m addicted to coffee.

I’m not really sure when or how my infatuation for coffee began, but I couldn’t imagine my life without it.

There are so many benefits with coffee. Some have claimed that it can cure the flu. 

Some of the benefits include:

With all that in mind, choose wisely, coffee is the most sprayed crop in the world. Spray’s include pesticide, fungicide, and fertilizer. Buying organic will eliminate many of the negative side effects of spraying. Also, remember that it has to be prepared properly. There are various ways you can do that. Nine to be exact.

Let me not forget to mention that I drink my coffee without sugar or creamer (that’s when you know you’re serious about your coffee). Lately, I ‘ve used organic butter as a substitute for creamer. It is heavenly. The best product for organic butter is called Kerrygold Organic Butter, non-salted (pictured HERE).  You can even buy it at Publix!

Now tell me….Do you love coffee as much as me?! 

The latest study on obesity

There are lots of theories about what’s causing the epidemic of obesity in America. Already, two in three Americans are overweight or obese. If current trends continue, some people believe a majority of Americans will be obese in another decade or so.

A few years ago we teamed up to crunch the data looking for possible policy solutions. We used national studies and government databases to search for ways to combat the epidemic. To do that we needed to look for evidence of what was driving Americans’ weight gain. Was it neighborhood “food deserts” where it was hard to find healthy food? Is healthy food just too expensive? Are Americans exercising too little? Drinking too much sugary soda?

Along the way, we found out that the data don’t support many of the popular theories about what’s causing obesity to increase so dramatically. And we reached one indisputable conclusion: We’re all getting fatter.

Here are a few misconceptions our study disproved.

Myth No.1:
Americans with less education and lower social status are the ones getting obese.
Truth: Americans of all education and income levels are getting fatter. While obesity is more prevalent at lower education levels, Americans at all rungs of the socioeconomic ladder have been gaining weight at about the same rate since the 1980s.

Myth No. 2: Blacks and Hispanics are gaining weight at a faster rate than other racial groups.
Truth: While at any point in time, a higher percentage of blacks and Hispanics may qualify as obese, the trend line for all racial groups is pretty much the same.

Myth No. 3: Obesity is mostly a problem in southern states like Mississippi.
Truth: The populations of all states have been getting fatter at similar rates. Colorado, which has the lowest obesity rate of any state, currently has as many obese residents as Mississippi, the fattest state, had about a decade ago.

Myth No. 4: Americans are exercising less, in part because they are working longer hours and have less free time.
Truth: Leisure time has increased over the past few decades, paid work hours have gone down and self-reported exercise has increased (even though a majority of Americans fall short of physical activity recommendations).

Myth No. 5: Obesity is caused by lack of access to healthy food, primarily fruits, and vegetables. This is because healthy food is too expensive or people live in “food deserts” where stores don’t sell fruits and vegetables.
Truth: Americans have been eating more fruits and vegetables, not less. What they haven’t done is reduce their consumption of unhealthy foods at the same time. All types of food are more affordable and available than ever.

Conclusion: So what do we do? READ MORE

The Purpose For Evidence Based Nutrition

I can’t tell you how many times I would have been left stranded on the highway if it wasn’t for my digital gauge in my car telling me how many miles of gas I had left.

Evidence-based nutrition is no different.

Evidence-based nutrition is no different. It provides a quantitative input for us to gauge it’s effectiveness, whether its performance, body composition, or other biomarkers like HDL/HDL, Cholesterol, and even Testosterone.

When a specific outcome is beneficial to our goals we want to know exactly what we did so we can keep replicating the same conclusion.

An example would be a recommendation to my client to drink 1-cup of coffee (95mg of caffeine) exactly 1 hour prior to training. We replicate this test daily for the next 7 days.

No other variable was changed in her diet, lifestyle, or training habits.

She reports back the following week with 2 new PR’s, better stamina, and overall improved energy in her training.

This is a positive outcome. It was not an accident. I could test causation or correlation by having her go the next 7 days without any caffeine and observe her performance.

We could keep her on this protocol for a month or try an increased dose of 2-cups before training to see if the results were better, worse of the same. If it’s better, we increase the dose. If its the same or worse we reduce the dose to its prior recommendation.

If it’s better, we increase the dose.

If it’s the same or worse we reduce the dose to its prior recommendation.

This is not a conversation about caffeine pre-workout (which I highly support), rather, it’s the idea that data in the shape of food or supplementation should always be quantified.

If something works you want to know why. If it doesn’t you can try something else.

The worse thing you can do for a client is telling them to eat healthy. Healthy is relative. You say fruits are good. Someone else says fruits are bad and have too much sugar. Even if it did have a benefit you wouldn’t be able to explain why. You have no data to back it up. You wouldn’t be able to give professional advice because you haven’t measured anything for your client to adjust or replicate.

In conclusion, whenever recommending any diet protocol be sure to Measure… Measure… Measure. It will get you the results faster and more consistently because you can quantify, troubleshoot, and adjust appropriately.

If you’re serious about getting in the best shape of your life you have to start thinking about the food you put into your mouth. Evidence based nutrition is how you do that.

If you want more informatino about our program visit:
Where our motto is… “It’s time to look the way you train”

The Secret of Brown Eggs

For years I’ve purchased brown eggs. Specifically, Trader Joe’s Brown Organic Free Range Eggs. I bypassed the cheaper options because it seemed like the healthy thing to do. I had the vague sense the brown color meant they were healthier, more natural, but I couldn’t tell you what any of the claims on the carton actually meant. Then I stumbled across a fact that blew my mind: The color of the eggs has nothing to do with how the chickens are raised.
Chickens with white feathers and white earlobes lay white eggs. Dark-feathered chickens with red earlobes lay brown eggs. That’s it. The reason brown eggs cost more is the brownegg-laying chickens eat more than the white-egg-laying chickens, so they’re more expensive to raise. Once I discovered the secret of brown eggs, I wondered what else I didn’t know. What’s the difference between free range and cage-free, and why are pastured eggs so expensive? Read More…