Fitness & Wellness

Is your Macro Counting Jeopardizing your Health?

Is your Macro Counting Jeopardizing your Health?

Published by on October 26, 2017 | Leave a response

These days, there seems to be a lot of talk about the importance of tracking your macronutrients. For those who don’t know, macronutrients are your proteins, fats and carbohydrates. Macro trackers keep a daily count of their protein, fat and carbohydrate intake to ensure they meet their daily caloric requirement to reach their fitness goal.

That goal may be fat loss, hypertrophy or general health. In order to meet those goals, tracking your macronutrient profile is an absolute must.

It’s what needs to be done in order to have a successful meal plan.

Certain things that need to be considered when conducting an adequate macronutrient profile are the person’s daily activity level, if they play a sport, how often they practice or play, training frequency, training age, lean body mass etc.

Based on the above factors we will then come up with what that person’s daily caloric intake should be, and then total up the amount of proteins, fats and carbs that person should be eating on a daily basis.

However what needs to be considered more than anything is health. Your health should be priority number one with physique transformation occurring as a side effect to eating for better overall health.

And that is what gets lost in all of the social media hype of “counting my macros bro”.

You see, your health and longevity should not be secondary to physique transformation by incorporating shit foods into your diet to complete your macro profile.

For example, you may see someone adding one pound of cheese to their salad because it helps meet their fat intake for the day.

Or, someone may drink a low quality protein powder with complete disregard to all of the artificial chemicals it has.

Sure, you can certainly make some physique changes that way, but you’ll be doing it at the expense of your health. That is where people need to recognize the issue in the message they’re spreading.

And here’s how to change that…

For just a moment, start thinking of the MICRONUTRIENT profile in your foods rather than just the macronutrients.

I’ll elaborate…

Micronutrients are the nutrients that make up your foods, like vitamins and minerals. Rather than solely focusing on your protein, fat and carb content focus on WHERE these macros are coming from.

Let’s play a game so you can get a better idea of what I’m talking about.

Choose the foods with the better micronutrient profile.

  • White bread or Quinoa
  • Spaghetti or blueberries
  • Big Macs or Organic free range chicken
  • Cheese or coconut oil

If you guessed quinoa, blueberries, chicken and coconut oil, congrats! If you guessed bread, spaghetti, Big Macs and cheese then I pray for your mental well-being.

You can meet your daily caloric requirement by eating shitty foods but the inflammation they cause will certainly be at detriment to your health.

When you dial in your micros along with your macros that is when real, sustainable results occur. And, more importantly, that is when you will see the most improvement in your blood work.

Once you start eating REAL FOODS with a quality micronutrient profile your body starts to improve in many ways. Your immune system improves, your cognitive ability improves, your energy improves, your digestive system and gut health improve. Your body becomes enhanced down to a cellular level.

If you’re functioning better at a cellular level that means that fat loss, strength gains and hypertrophy, as well as improved performance, comes at a much faster pace.

However the best key indicator if a diet is optimizing your health is a complete blood panel. I recommend getting blood work done every 6 months to see where you stand.  I suggest getting an extensive blood test at places like the Nutrition Treatment Center rather than just a routine CBC. But I understand that insurance can be an issue so for now, just get what you can afford.

Remember that your health is your top priority. Once you focus on the quality of your food rather than just your macros, everything changes for the better.

Including your physique and performance.

If you are only concerned with your macros you may be eating foods that are causing a fuck-ton of inflammation and wrecking your digestive system. These two things are directly linked to disease so keep that in consideration.

I really hope this article helps clear up a foggy topic. If you have any questions at all, please feel free to comment below.

Thanks for reading, guys.

 

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Need and Want: Know the Difference

Need and Want: Know the Difference

Published by on October 18, 2017 | Leave a response

Over the years I have worked with many different people. Often enough, many of them have told me the things they “need” and why they are being held back from achieving their goals.

They say they can’t get 8 hours of sleep because they “need” to unwind. Which really means they want to stay up and watch mindless TV rather than rest.

They say they need to eat fast food because they don’t have time to meal prep. Which really means they don’t feel like meal prepping and would rather eat shit food, rather than spending the extra hour per week cooking.

They have also said that they don’t have time to train because they need to… fill in the blank.

Most people describe their “wants” as their “needs” which, in reality, are two totally different things.

Here are some of the things you need:

  • Water
  • Sleep
  • Quality food
  • Exercise
  • Shelter

Here are some of the things you want:

  • Pop-tarts
  • French fries
  • Ice cream
  • Pizza
  • Hookers

See the subtle difference?

Consider that your wants and needs are very different, and sometimes you may not want to do the things you need most. But it’s when we push through our weak moments and do these things anyway that we gain some momentum. Once we gain momentum these actions turn to habit. Once good habits are created then things are consistently getting done and you have just made a hell of a lot of progress.

What’s funny about what I do is that most people already know what they have to do. They just need someone like me to guide them the right way and hold them accountable. Sure, there is more complexity to certain things. Whether it be program design or understanding the human body and human behavior, but most people know that broccoli is a better choice than Cheese Whiz. Most know that a piece of grilled salmon is better than a fatty steak fried in butter.

It comes down to making choices.

And for most people their “wants” dictate their decisions, regardless of the negative impact it makes on their lives.

If you ever want to get anywhere in life, you have to get a handle on that shit. Otherwise, you make bad choice after bad choice, which leads you to just going through the motions and not getting the most out of your life.

People that live this way typically have no hobbies, hate their jobs, have bad relationships, are overweight, unhealthy and don’t spend enough time with their friends and family.

And when I ask why they don’t work out, start a new job etc. the usual reply is “I just don’t have enough time”.

Really? You don’t have 3 hours per week? Ok how about 2 hours per week, can you manage that?

Can you wake up one hour earlier? No, ok 20 minutes earlier?

If you wake up just one hour earlier per day that is an extra 7 hours per week, 28 hours per month and 336 hours per year that you can invest in your goals!

You see it’s not that they don’t have the time, they just don’t manage their time wisely.

We all have the same 24 hours per day as The Rock, and he gets WAY MORE done than most can even imagine. And that’s because he manages his time better than anyone. He knows exactly what he has going on each day, and honors his schedule.

Most people simply let life happen to them rather than taking life by the balls and fucking owning it.

Get to bed earlier, get up earlier, create a schedule, honor your schedule, take MASSIVE ACTION, read fucking books and learn to CREATE the life you want.

Because it ain’t gonna change if YOU don’t change.

You don’t need to watch Game of Thrones, you want to. Which is cool but make sure you schedule it at a time that allows you to get your most important work done first. Don’t sabotage yourself and tell yourself that you’ll do it later, because you won’t.

We are simply a product of the people we spend our time with and the choices we make.

Not our life’s circumstances, not the president, but by our choices.

Once you accept that and start living like you are in charge of your own fucking journey you will get much more done and will be shocked at how much your life will change.

I speak from my own personal experience. I was once overweight, unhealthy, mentally weak and controlled by my inability to make good choices. I drank too often, ate shitty food and went to bed at 5AM every day.

As a result I got nothing done.

It wasn’t until I DECIDED to make a change that my life actually changed.

You are no different from me and can create the life that you want. But no one is going to give you discipline and structure. You need to create those things for yourself.

Whether your goal is to make more money, pack on more muscle or lose 100 lbs. of fat, you won’t get there by giving in to your “wants” all the time.

Recognize that you don’t “need” the bullshit you’re telling yourself you do, like alcohol and ice cream.

The instant gratification you receive will only be satisfying for a moment. Then you’ll realize you have only set yourself further away from the things you wish to achieve.

I know that if you start to live your life this way you WILL create the life you have always wanted. I am living, breathing proof of it.

You just need to do it.

If you have any questions feel free to drop a comment below or simply reply to this email.

I look forward to hearing from you.

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Mindset: The Difference Between Success and Failure

Mindset: The Difference Between Success and Failure

Published by on September 17, 2017 | Leave a response

I have been in this business for a long time.

Since 2006 I have worked with athletes and different kinds of people from all walks of life.

Over the years most of my clients have made tremendous progress in their training and lifestyle.

 

But there are also those who have not.

As a coach, I take full responsibility for those who haven’t made the progress they had originally set out to. Maybe there is something I could have done differently to help them succeed.

However the one difference between those who have seen great success and those who have not may be different than you think.

Some may guess age, injuries or something along those lines.

But none of that is true. In fact, I have had great success with clients and athletes that were both older and dealing with an injury.

The one thing, the only thing holding people back from achieving their goals is their MINDSET.

I don’t care what obstacles there are to overcome, if you have the right mindset you will make tremendous progress in any realm of your life. If you don’t, well then it doesn’t matter if you’re training at the Olympic Training Center in Colorado Springs, your results will suffer.

Mindset is one of the major factors in one fighter beating another, or one team collectively defeating another.

 

Your mindset can make all of the difference in any aspect of your life.

And unfortunately, most people do not have the right mindset for success.

Most people like to blame outside circumstances for their problems. They like to complain about things going on in the world that are out of their control. Or they will talk bad about people out of envy instead of being happy for someone else’s success.

Whether in training, sport or life the wrong mindset will set you up for failure and/or unhappiness and lack of fulfillment.

It is those who look at unfortunate circumstances as a challenge, and accept that challenge head on who see the most success. Because it doesn’t matter to them what anyone else is doing or the obstacles they need to overcome. What matters to them is the decisions they make and the actions they take.

They don’t get mad and piss and moan. They TAKE ACTION. And rather than have life happen to them they take life by the balls!

Worrying and complaining isn’t going to do anyone any good. It’s only going to create more stress and toxicity so avoid doing it and be sure to avoid the people who do it too.

Most of this negativity comes from self-doubt and insecurity. People don’t believe in themselves, so they try to knock others down for achieving the things that they feel they can’t.

They are too afraid to take chances so they will shit on others who have the guts to do what they want.

If you ever catch yourself criticizing someone else’s success, take a second and actually think about why you’re not happy for this person. Why would you rather shit on them than support them?

When you begin to peel back the layers of the onion you start to realize it’s because of your own lack of belief in yourself. If you fail to recognize that then it will be very difficult to ever truly live a fulfilled life.

The mindset of those who crush their goals and see success in all facets of their life are those who support other people.

Those who are nice to others and hope to see their success.

Successful people have an iron will. A never-say-die mentality which propels them to crushing their goals. They don’t hate on others, or ever make excuses as to why they can’t do something.

Successful people don’t have time to shit on others! They are too busy putting in the work it takes to achieve their dreams.

They simply dig down deep, get their hands dirty and work their fucking ass off.

All of the people I have been fortunate enough to work with and help get to the next level are those who are willing to roll the dice and take risks.

They may risk criticism from their peers for choosing a salad over a burger. Or maybe they take financial risks in a business endeavor. Or perhaps they risk being judged for making a decision that isn’t “the norm”.

People who achieve success understand that taking risks is necessary.

Fear is accepted for what it is. It’s important to understand fear and that it’s normal for any human being to feel it. You need to feel it, and do what the fuck you need to do anyway.

 

Go all in!

And most of whom I have worked with treat their training the same way that they treat their careers, relationships, hobbies and parenting.

 

There is no grey area. It’s either black or it’s white and they decide to give it their absolute best.

There is no missing training days or cheating on your diet for some BS reason.

When you decide to focus on the things you can control and give it your very best, you will achieve more success in fitness, business or whatever else.

You just have to fix your mind and do the work!

Trust yourself, trust the process, go all in and take fucking chances.

 

This is the one lifetime that we know is certain. Don’t live it with fear, anger and jealousy. Live it relentlessly and pursue your dreams while helping everyone around you do the same.

Shift your thinking and change your life!

I know that if I can do it you sure as hell can too.

Thanks for reading, guys.

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Stop Destroying Yourself and Make Better Gains

Stop Destroying Yourself and Make Better Gains

Published by on August 24, 2017 | Leave a response

Guys like us have goals.

We’re determined to get bigger and stronger as fast as possible.

So we go 110 mph all the time, in the constant pursuit of making gains.

If you played sports, you probably carryover that same mindset to the weight room. You have the mentality that you have to go as hard as possible, all the time.

Although this can be a great attitude to have, it can actually leave us beat up and over trained with lesser strength and hypertrophy gains.

Ever see the guy in the gym using a weight that he’s absolutely struggling with? He’s usually not the most jacked guy in the gym.

On the other hand, the most jacked dudes are actually doing the opposite. They’re using a challenging weight that they can handle for the prescribed rep range and leave one or two reps in the tank on sets. Just check out The Rock’s IG for example.

If you are a genetically average, drug free lifter training to failure is actually going to do the exact opposite of what you’re training for. Over time you’ll get weaker, smaller, frustrated and burned out.

If you’re not sure what it means to train to failure then check this out.

Training to failure means that if you are doing a set of bench press for 6-8 reps for example and your last rep you either go for and can’t get it up or you get it but it literally takes every single thing you got to get it up. The last rep is painfully slow and you could not have gotten one more if you had a gun to your head. Either way is hitting failure.

When you train to failure day in and day out a few things happen.

  • Technique breaks down and your movement quality goes to shit. Leading to excess joint stress and overcompensation.
  • Your Central Nervous System gets absolutely fried which makes your workout very difficult to recover from and leads to systemic fatigue.
  • Underdevelopment of muscular strength and growth due to what I mentioned above and the fact that you aren’t going to be able to follow the progressive overload principle. To add, you’ll constantly be missing reps.

Although our egos can lead us to training to failure time and time again we have to keep that shit in check. We have to constantly remind ourselves that trying to do too much is going to lead to the exact opposite of what we want.

Here’s how to avoid training to failure.

  • If you are healthy enough for the big lifts (bench, squat, deadlift) find your 3 or 5RM on those movements. Then use percentages of your max for certain rep ranges. For instance, if your 5 rep max is 275 lbs. on the bench press and the following week you are going to bench press for a set of 6-8 reps, you can take 85% of your 5RM (230 lbs. in this case) and use that weight for your sets of 6-8. Prilepin’s Chart can help you out with this.
  • If you are doing a body weight exercise like chin-ups, imagine during your set that if you had a gun to your head and can only do one more rep, you’re going to stop and leave that rep in the tank. So if with a gun to my head I can do 15 chin-ups, I’m going to stop at 14.

  • If you are using dumbbells or doing an exercise you can’t take a percentage with, select a weight that you can do about two more reps with than the prescribed rep range. So if I am doing a dumbbell row for a set of 10 and I know that I can get the 100’s for 12, I’m going to use the 100’s for my set of 10.

If you follow these guidelines you’ll be able to follow the progressive overload principle and make more weekly progress in your training.

Training to failure is very difficult to recover from and will only impede your gains and performance, so be smart about your weight selection.

Although you still want to train hard and never train like a total softy, you also have to be smart and avoid failure. Doing so is only going to save your joints and leave you bigger, stronger and feeling better.

So leave your ego aside and choose an appropriate weight. The longer you’re in the game the more gains you’ll be able to make.

I hope this helps, guys.

Thanks for reading!

P.S. As always if you have any questions feel free to drop a comment below. If you found this post to be helpful then please click the share button so your friends and family can check it out too.

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Built Like an Athlete

Published by on June 14, 2017 | Leave a response

These days, there is a huge misconception with what it actually means to train for athletic performance.

You may scroll through your Instagram feed and see some “performance” gurus that crawl around all day mimicking every level of the food chain in the animal kingdom.

Some coaches will have their athletes do about 7 hours of mobility work and send them home.

But is this what you should be doing if you want to look like a shredded MMA fighter or NFL wide receiver?

Having worked with athletes and regular guys that want to get jacked and shredded with the strength to back it up for the last 12 years, I have experimented with every training program  under the sun.

Through experimentation on my clients and myself over the years, I put together a blend of the best stuff from each training modality that I have played around with.

Regardless if you are still a competitive athlete or just someone who is looking to get strong, jacked, lean and athletic, following the steps I am about to give you can help get you to your goals faster.

Listed below are the steps you can follow to finally achieve the look of a strong, shredded athlete with the health and performance to back it up!

So let’s get started.

PREHAB

Just before the start of your training session is a perfect time to work on your flexibility and SMR (Self Myofascial Release). For your flexibility work I like to address severely tight areas (typically the hamstrings, glutes, hip rotators and flexors, pecs and lats) and the muscles that we will be training that day.

In the past static stretching prior to training was frowned upon. However I have been doing this for years and never had an issue. In fact, some of my clients who were extremely tight were able to get into certain positions they normally couldn’t have after some light static stretching pre-workout.

SMR is a great way to relax tight musculature prior to training. Foam rolling and using a lacrosse ball are my go to just before I begin my warm-up. Typically I prescribe massaging the back, glutes, hips, I.T. bands and quads for most of the people I work with.

DYNAMIC WARM-UP/CNS ACTIVATION

I have talked about the importance of a thorough dynamic warm-up plenty of times in previous articles so I won’t beat a dead horse. Just make sure you go through a body weight circuit prior to the start of your strength work. This will help increase your heart rate and core temperature, improve mobility and flexibility, lubricate your joints and put you in a safer state to train in.

A good dynamic warm-up can take 10-15 minutes.

Once you complete your mobility circuit then I like to prime the CNS or Central Nervous System just before your strength work.

JUMP, THROW AND SPRINT

Now is a good time to work on your power. Since you are in a warmed-up, fresh state this is the best time for your explosive movements.

Jumping, throwing and sprinting aren’t just great for developing power. They are also some of the most athletic things that you can do. Use different variations of all three.

Doing some type of jump, throw or sprint just before your strength work is also great for priming your CNS before you hit your heavy lift for the day. Just be sure that you don’t turn this into a conditioning routine and fry yourself out. That’s the opposite of what you want.

Typically on jumps and throws you can do about 3-5 sets of 1-5 reps. For sprints you can do 3-5 sets of 10-25 yards tops.

LIFT HEAVY

Here we are focusing on strength. Which means we are focusing on either increasing weight or reps you accomplish with a particular load over the course of your training cycle.

For the most part, your big lifts like the squat, bench, deadlift, overhead press, chin-ups and their variations are programmed here.

Keep in mind that your big, compound movements are what’s going to help get you strong as shit and pack on the most muscle from head to toe. But keep in mind that if you are a little older and/or beat up you don’t have to stick strictly to a barbell. You can certainly use variations of each movement that can be done a bit safer.

For instance, if you have access to specialty bars at your gym you can replace a barbell squat with a safety bar squat. Or a straight bar deadlift with a trap bar.

Otherwise, you can use a dumbbell or kettlebell for exercises like the goblet squat instead of using a back squat. Or you can stick to a neutral grip DB press on an incline instead of a straight bar bench press if you have beat up shoulders.

The possibilities are endless. The important thing is that you are mimicking each particular movement pattern with a variation that you can handle.

PUSH, DRAG, CRAWL, CARRY

The best way to look like an athlete is to do athletic shit. Jump, throw, sprint, carry, drag, crawl and lift heavy.

Pushing or dragging a heavy sled is tremendous for lower body strength. It’s also a great way to hit the lower body without loading the spine.

Another great thing about sled work is that you won’t get sore from it since there is no eccentric component.

This way you can drop a B.M. without any additional discomfort. Lord knows we can all use some more comfort during a B.M.

Working in different crawls like Gator Walks and Bear Crawls are great for the core and shoulders so make sure you work those in too.

Loaded carry’s like Farmers Walks are great for developing the muscles that make up the core, hands, forearms and can pack on slabs of muscle to the traps.

PLAY

Once you’re doing all that then the one missing piece is to play as often as possible. Softball, basketball, martial arts, biking, hiking, tennis, swimming…whatever. Just be active, play and compete as often as possible.

Being competitive is great for overall well-being.

Competition is a fun way to get your “cardio” in and is great for testosterone production, which will help you build more muscle and burn more fat.

Plus, it’s never a good look to walk around all jacked but look like a total schlub as soon as your buddy throws you a basketball.

Take advantage of the summer and all of the activities that go along with it.

NUTRITION

If you want to look like an athlete then you better be eating like one. If you aren’t sure how to do that then check out this article I wrote that shows you how to eat for health and longevity with the physique to back it up.

https://www.tutelatraining.com/single-post/2017/03/20/Eat-for-Life

Now that you know the steps to get on your way to looking and performing like an athlete, it is up to you to follow them.

I hope this article helps you achieve the results you’ve been looking for. Have fun and do whatever it takes to look and perform the way you have always wanted.

Kick ass this summer, guys!

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