Categorized as: NUTRITION

Keep Calm and Eat Dark Chocolate

I wanted to give you an update on an article I sent out in February of 2015. I’m still a daily consumer of dark chocolate, so is Cassie, and of course, Eve gets her fair share too! 
Chocolate. The world has been smitten by this delicious dessert-like food for centuries. The natives in the new world referred to it as the food of the gods. I won’t get too much into the history of the bean, but you can check out more here:
I love chocolate. Ever since I transitioned in a more Paleo lifestyle, chocolate was one of the few sweets I ate the most on the “approved list”. Little did I know, the more I learn about the benefits of chocolate, the more I ate it.  I couldn’t stop eating it! Unlimited chocolate intake seems like a bad thing but if we can select good chocolates with few ingredients and little “added sugar”, you have yourself a tasty, healthy snack! How healthy? Start reading here:
Just like anything in consumerized America, we have SOOOO many choices at the store when it comes to chocolate. I’ll lay out my approach to selecting a fine piece of chocolate!
Here’s my Hierarchy of “musts” when I’m buying chocolate:
  • 70% or Higher Cacao content. I won’t eat anything below 70%. I prefer around 80%.
  • Total fat must be higher than 15g. Ideally over 20g per serving (fat crushes appetites and slows down sugar digestion).
  • “Sugars” in grams must be the same or less than the fat grams.
  • Must be Organic or fair trade (no slavery)! Tons of organic varieties on the market these days.
  • Ideally no soy lecithin. Soy is bad, very bad.
Here’s my list of favorite chocolate brands!
So there you have it. I could write an email 10 pages long about chocolate, but that would take me away from my constant chocolate consumption…JK!? Seriously it’s okay to have chocolate (the good stuff) just like everything else that is healthy, in moderation! Now go enjoy some healthy chocolate hunting and gathering!


Time!  Is this where your workout ends? The sweaty, sucking wind, new PR post workout feeling is awesome, but the workout isn’t really over until the next one begins.  In response to exercise the muscle fibers are damaged, tissues are inflamed, and energy stores are depleted.  But as we know, this story doesn’t end so grim.  The body rebuilds itself and comes back even better to fight another day.  Therefore, we are going to do your body a favor, and lend a hand to this recovery process and present some key recovery issues and how to deal with them.  So without further ado, lets visit the most critical recovery  element- Nutrition.

Far too often nutrition takes a back seat, or maybe even put in the trunk, when it should really be driving the rig.  This is especially true post-exercise.  While the nutrition demands might be different depending on the nature of the workout, two main problems exist:

  1. Carbohydrate Stores are depleted
  2. Muscle proteins are broken-down

Without addressing these two problems, recovery is delayed.  This can lead to prolonged soreness and fatigue, decreases in future performance and feelings of lethargy associated with overtraining.  Therefore, use the following to make a solid post-workout nutrition plan, and make it just as important as getting your first muscle-up. Read More…

How’s your urine color?

By: Kirk K.
Summer is in full force. That means your sweat output at the gym is in full flow! I’ve been asked many times how much water should you drink to stay hydrated. There is no simple answer. So much depends on your size, body composition, activity level, sweat output, age, etc. Many people will tell you to drink “X” amount of water in ounces; often times figured by multiple calculations.
Let’s say you’re trying to stick with 145 ounces of water a day…Are you ever going to measure that? Probably not!
We’re not simple machines that require four quarts of oil. We are infinitely complex beings that use water for every process in the body. When in doubt, it’s better to drink more water than less water.
 Here are some symptoms of dehydration:
  • Thirst
  • Dry mouth, dry nose
  • Fewer trips to the bathroom
  • Headache
  • Light-headedness
  • Muscle Cramps
  • Irritability/Confusion
The simplest way to know your hydration level is your urine color. If your pee is orange, you need to drink lots of water! If your urine is barely colored, you’re doing fine and don’t have to consume very much water.
The chart below is a good reference for your hydration level. 
Don’t make your water consumption over-complicated. Read the signs of your body (urine color, thirst are the big ones) to determine how much water you should drink. Learn more here about dehydration.

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?!