eating at maintenance

Yes, sometimes I will have a client start to eat more calories, and magically, they will begin to lose weight or have an easier time adding muscle. It's like when I told my fat loss client, John, to start eating closer to 2,700 instead of the 1,600 calories he was eating. His exact words were … Continue reading eating at maintenance

Are you in starvation mode?

I want to share with you a story about a client named Jason.   Jason started coaching with me because he wanted to lose weight to be able to go on more hikes with his kids, and his doctor warned him that he was in danger of developing diabetes. During our first meeting, he told me … Continue reading Are you in starvation mode?

5 Ways To Make Meal Prep Easier

When I was ten, my mom taught me basic culinary skills. I learned how to whisk eggs, prepare chicken, and even bake things in the oven. Some nights when mom would work late, she would call ahead and ask me to bread the chicken cutlets or put something in the oven. She was a single … Continue reading 5 Ways To Make Meal Prep Easier

Are Your Physique Goals Worth The Price?

When I was 19 years old, my one fitness goal was to look like a Marvel superhero. My workouts were from muscle and fitness magazine, and my nutrition plan was to eat more. During my summer break from college, I trained six days a week and ate three to four thousand calories a day.    … Continue reading Are Your Physique Goals Worth The Price?

5 Ways To Stay Consistent

A lot is happening in the world right now and to be honest trying to stay consistent with your nutrition and training can feel like an up uphill battle.    I won't sit here and tell you that it's easy and you just need to work harder.  It's not fair to tell someone to show … Continue reading 5 Ways To Stay Consistent

FAQ: How Should I Warm Up? 

I love this question and wanted to do something a little different to try and answer it. So I filmed a general warm-up for you to check out. Before getting to the video, read through all the goods first. 😉 Try to be specific with your warm-up.   Honestly, there was a period when my warm-up … Continue reading FAQ: How Should I Warm Up? 

Is Fasting The Answer?

Fasting is a popular topic, and some believe it is hands down the best way to lose weight and improve overall health.   So, the question is, does fasting improve your health, and is it the best way to lose weight?  The answer is... it depends on who the person is, their relationship with food, and … Continue reading Is Fasting The Answer?

Mindful Eating Is Helpful

Today is my son's 2nd birthday. I can't believe that my little dude is two; he is pretty cool and teaches me a lot about life. I want to share the most valuable lesson TJ has taught me this year. It's important to enjoy what you eat and not ignore your hunger. TJ is the … Continue reading Mindful Eating Is Helpful

Should You Weigh Yourself?

Written by Chris McMahon "Should I weigh myself?" is a popular question, and my honest answer is: It depends.   It depends on your relationship with the scale.   It depends on your particular weight management goals.   It depends on if you even own a scale. (You can use the gym or borrow a friend's, but they … Continue reading Should You Weigh Yourself?

How To Track Your Macros

By Chris McMahon When you eat, you are taking in energy. While you go about your daily life, you are burning that energy.    Energy balance plays a role in your weight management. This concept is referred to it as Calories-In, Calories Out.  If you take in more energy than you use, you can gain … Continue reading How To Track Your Macros