Some food for Thought

16 07 2014



Getting it done…

29 06 2014

So many people ask me how I manage to not gain back any weight…. This is how ….
Hard Work

It’s a choice – Its hard work – Its worth every ounce of determination

Get motivated and stay determined

What’s Your Excuse?

22 06 2014

This story and video makes me happy for so many reasons! Keep doing what you do Mr. Addo! NYTimes: A Chiseled Bodybuilder, Frail Clients and a Fitness Story for the Ages

The Best Diet in the World….Balanced Nutrition

12 06 2014

There are approximately 7 billion people in the world, and we each have our own unique genetic make-up. While we share many physical similarities with each other, how efficiently we burn calories, how many pounds we can lift, how much fat we store is unique to each of us. We cannot control some of our physical characteristics like our height or eye color, but we can influence our weight, strength and agility by our lifestyle choices.

In this post I want to focus on nutrition and what you can do to get to a weight that makes sense for your body type. There are at least a million different diets on the market, and as far as I can tell none of them work forever, hence, the number of diets on the market. What does work is balanced nutrition. What is balanced nutrition? It is consuming a diet of macro nutrients (protein, carbohydrates and fats) in ratios appropriately balanced for your body type, activity level and goals. So what ratio is right for you? That is the burning question, and there is no completely 100% correct answer, because the ratio is variable just like so many of our unique physical attributes. Your weight, activity level, body fat percentage and goals (do you want to reduce body fat, build muscle or gain weight) all enter into the equation.

So how do you get started? My recommendation is to hire a reputable trainer or nutritionist who believes in the benefits of balanced nutrition and who can help you determine what the right ratio of macro nutrients is to help you achieve your goals based on your body type. Of course, like anything, there are DIY calculators available online for determining macro nutrient ratios, but for every one of those that I tried, I came up with a different set of macros – all varying by large degrees. One article that I found to be very informative and simple to follow was written by my coach Tyler English. His recommendations can be found here: Tyler English Blog

I have been counting macros for years, and they have changed numerous times based on my activity level, training goals and body fat percentage. My point – nothing is cast in stone and what works for you might not work for someone else. If you are new at this, I definitely recommend erring on the high side with your intake for at least for the first week or two until you get the hang of it. The quickest way to failure is to feel deprived. Get your balance first, have a few small wins then make adjustments to achieve your goals.


Balancing Act

11 03 2014

My take away from this WSJ article is that balanced nutrition still rules the day!

Fat Tuesday Minus the Fat

4 03 2014

Celebrating Fat Tuesday by eating breakfast for dinner, but without the carb and fat overload that comes with eating pancakes.

Eggs over Ezekiel bread on a bed of arugula with avocado slices, baby tomatoes and a dash of hot sauce.



Sunday Cooking

6 10 2013


Its Sunday so my kitchen is warm with the smells of home-cooked food, and my fridge is full of snacks and meals for the week ahead.

So often I hear from people struggling with their weight that they just don’t have time to plan and prepare their meals ahead. I offer this — how can you not make the time? Fueling your body and eating healthy balanced meals should be at the very top of your to-do list. Heck skip the gym once a week and spend the time organizing your food plan.

You can go to the gym every day – twice, but if you don’t eat right you are setting yourself up for disappointment.

This week’s menu: Roast chicken, roasted butternut squash with rosemary, turkey and spinach curry soup, roasted pepper with tomatoes and feta. Also, in the fridge 2 pounds of boneless chicken marinating in mojo, plenty of fresh greens, skim milk, Greek yogurt, sliced strawberries, local fresh eggs and whole grain bread.

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