About Charlie and the fight of his life

I love martial arts. It’s the perfect complement to strength training. The most intense and rewarding fight training I’ve experienced was at a Krav Maga school in New York City. I’ll spare you any contrived tough-guy war stories because this story isn’t about fighting or training or even me. It's about my friend Charlie. I was the most "jacked" guy in class but the worst fighter, especially when...

When you have a goal, and you really want it… but things aren’t going well

A new client set a goal to be photo-lean by the end of September. And, well, things aren't going well. Now, I hate saying "I told you so," but in this instance I sure wanted to—because way back on Day 1, when we were discussing her end-of-September goal, she added, "I'm also traveling to Europe for vacation, but I'll be sticking to my plan." My first words were, "That's gonna be tough." Sadly, I...

Gaining and losing the same 10 lbs.

Great question from a 40-something guy with a very common problem: “I wanna get a bit bigger, just not too fat in the process. But whenever I try the cut/bulk cycle, it just seems like I gain and lose the same 10 pounds of fat. What do I do?” Here’s the deal: bulking & cutting works REALLY well… if it works for you. You need to be in a net weekly calorie surplus to gain weight, just as you...

“Should I cycle calories or eat more on training days?”

Here's a question I get often: "Is it better to eat the same calorie level every day, or eat more on training days vs. off days or days I'm really busy?" Short answer is, well, it depends. I know: that answer sucks. But the good news is it depends on YOU, and mainly what you like doing. Whether you gain or lose weight is determined by your calorie intake over a 24 hour period, i.e., if you're in...

Putting a big red X through your weekends, weddings, and nights out

So a coaching client reached out with a good-bad problem. They have some really cool social events to look forward to, in the form of weddings and weekends away and nights out with friends. But they also have fat loss and fitness goals, which is what had prompted them to hire me. And considering they're less the “pack Tupperware and pretend to be happy" type and more the “next round is on me"...

Here’s the deal on alcohol

Here’s the deal on alcohol: The ideal or healthy amount of alcohol in your diet is ZERO. Zilch. Zip. Nada. Not one glass of wine a day for the resveratrol or a drink after work to take the edge off. The much celebrated health benefits were all a ruse. A case of "when marketing meets wishful thinking." The results from multiple randomized trials keep rolling in and they’re unequivocal: any amount...

“I’m sorry I let you down.”

I hear it from clients from time to time. I'm sorry I let you down. It happens after a rough stretch where they fail to hit the process targets required to reach their goals, and the calendar is now their enemy. I tell them that life happens and they haven’t let me or even themselves down. Because whatever week we're at in our plan, it's still just the third quarter. I remember a Pittsburgh...