Hydration for Performance: Hydration Strategies to Prevent Muscle Cramps, Perform Better & Recover Faster

Hydration for Performance: Hydration Strategies to Prevent Muscle Cramps, Perform Better & Recover Faster

Along with getting enough sleep and eating well, getting enough fluids is one of those #basicAF things you can do to greatly benefit your performance without resorting to spending tons of cash money.

From talking to many of you I've found that there's confusion on how much water you need to drink, when to drink, or what to drink due to all the conflicting fitness/health info out there. In this article, I’ll present some general guidelines for staying hydrated, discuss how to determine your needs for water as an individual, and give you a simple protocol to hydrate for workouts or competitions.

Should You Trust That Calorie Calculator?

Should You Trust That Calorie Calculator?

“So I went to this website to calculate my calories/macros and it gave me this many calories to eat. Is that right?” I’m not here to present on whether you should or shouldn’t count calories to help you lose fat and weight. Calorie/macro counting works for fat loss but so do other methods and diets as long as they help you maintain an energy deficit. I am here to clear the air about what a calorie/macro calculator is and is not as well as how you can use what a calculator tells you to reach your nutrition goals. Here’s the long answer to that original and seemingly straightforward question.

Celiac Awareness & Why I'm Going Gluten-Free

Celiac Awareness & Why I'm Going Gluten-Free

Recently, my girlfriend Lauren was diagnosed with Celiac Disease and she’s just one of the millions of people in the U.S. that are AWARE that they have the condition. I wanted to share some insight into her diagnosis experience and how she’s going to tackle going gluten-free. If you’re curious on how to reduce or eliminate gluten for your own reasons or perhaps, maybe you suspect or have Celiac, maybe our experience so far can help guide you through the process of going gluten-free.

Eating for Volume: Eat Big Ol' Plates of Food & Still Lose Weight

Eating for Volume: Eat Big Ol' Plates of Food & Still Lose Weight

In this article, I’m going to share some of the best foods and some strategies to maximize the amount of food you can put on your plate while keeping calories low. If you’re like me, love eating big-ass plates of food and feeling full and satisfied even if you’re eating substantially fewer calories, keep reading.

Basic As F*CK Nutrition Eating Habits Series Part 4: Eat When You’re Hungry & Stop When You’re Satisfied

Basic As F*CK Nutrition Eating Habits Series Part 4: Eat When You’re Hungry & Stop When You’re Satisfied

In this final installment of the #basicAFnutrition eating habits series, I’m going to share a simple mindfulness activity that can help you rekindle your innate ability to self-regulate and control food intake. If this sounds a little hokey, I promise you, this definitely can work--especially when you combine this with all the other habits I’ve discussed in this series

Breaking through a fat loss stall

Breaking through a fat loss stall

Hitting a wall with your fat and weight loss can be frustrating and annoying. However, I’m going to tell you that it’s completely normal for progress to slow down. In fact, you should expect a plateau at some point. 

If you want to keep losing fat, you’ll likely need to make some changes to your food intake, your lifestyle and/or your activity in order to break through a plateau. If you’re not sure where to start, here are some things I recommend you consider doing before you completely throw in the towel.

Chill About the Scale! Non-Scale Victories That Matter More than Bodyweight

Chill About the Scale! Non-Scale Victories That Matter More than Bodyweight

Too often, we put our bodyweight on this holy pedestal like it’s the end-all, be-all indicator of whether our nutrition plan is working or not. Now, I'm not saying your bodyweight doesn't matter at all and you should never step on the scale. It's definitely useful to track over time, however, many times it doesn't tell the entire story.Here are some non-scale indicators I recommend you consider that will help you more clearly determine if your nutrition plan is working or not.

Pimp Your Meal Prep: How to Save Time, Money & Eat Healthy All Week

Pimp Your Meal Prep: How to Save Time, Money & Eat Healthy All Week

While we all know that we should be meal prepping each week, for some of us, it’s time-consuming to the point of being intimidating. It doesn’t have to be that way. There are tons of ways to save time and get meal prep done quickly, efficiently and stress-free. In this guide, I’m going to share some strategies, tricks, and hacks that make meal prepping less stressful and take less time so you can have healthy meals to eat throughout the week.

Eating Healthy at the Airport Survival Guide

Eating Healthy at the Airport Survival Guide

We all know airports aren’t typically the best places for eating. To my knowledge, you won’t find a Whole Foods or Trader Joes in an airport. Once past security, you will find a lot of fast food restaurants, coffee shops and convenience stores stocked with candy bars . However, if you’re willing to plan ahead or search you can eat food that fits your needs while waiting on your flight.

Here are a few tips to you help eat healthy at the airport.

Basic As F*CK Nutrition Eating Habits Series Part 2: How Eating Slowly Can Help You Lose Weight

Basic As F*CK Nutrition Eating Habits Series Part 2: How Eating Slowly Can Help You Lose Weight

In Part 1 of the Basic as F*ck Nutrition Eating Habits Series, I talked about the importance of eating vegetables (#greenshit) and how to eat more veggies during your day. In Part 2, I’ll now cover one of the most fundamental, effective and simple habits for maintaining and even losing weight.

Basic As F*CK Nutrition Eating Habits Series Part 1: Veggies & How to Get More Them In Your Life

Basic As F*CK Nutrition Eating Habits Series Part 1: Veggies & How to Get More Them In Your Life

In Part 1 of the Basic As F*ck Eating Habits Series, I’m going to cover my absolute favorite habit. You’re going to learn all about why I’m all about putting that #greenshit on your plate a.k.a why to eat your vegetables and how to get more of them into your life. Now let's do this!