You Need to Know

You need to know your body composition, how much muscle mass and body fat you have.  For some people, the amount of body fat is dangerously impacting their lives.  Other people need more muscle to carry their own body weight more efficiently.  We can solve these problems through nutrition and training.  We can also measure our progress.

We do this through our InBody scale, which you can access for free as part of your monthly membership.

Quick Testing

Our InBody quickly measures fat mass, muscle mass, and body water levels. No dunking. No pinching. No discomfort. Simply stand on the device and hold the hand electrodes.

No Estimations

Only impedance is used to determine your body composition results; no empirical estimations such as gender and age are used or required to predict your body composition.

Track via Your Phone Number

Enter your phone number before every scan, and you can measure your progress as you get the body you deserve!

Learn more at

What are the Benefits of CrossFit Shoes?

There are very clear benefits of wearing shoes specific to CrossFit because we perform such a wide range of activities.  CrossFit workouts consist of everything from sprints to heavy weightlifting and rope climbing to box jumps. It’s clear that a running shoe, or cheap workout shoe won’t stand up to this kind of test. That’s why you should consider a specialized Cross Fit shoe.

Here are some specific reasons why you might consider CrossFit shoes instead of running or general training shoes:

  • Comfort
  • Flexibility
  • Balance
  • Durability (especially with rope climbs & handstand push-ups)
  • Heel-to-toe drop
  • Ankle rolls
  • Balance
  • Shoe weight

Some great options to consider are Reeboks, Nikes, and NoBulls.  There are definitely other options available, but you should be able to find a pair of shoes that work for you among these three brands.

The Top 4 Reasons your Nutrition Plan has Failed

You want to look better, sleep better, and feel better. You know that taking care of your nutrition is important. And you have tried. But it isn’t working… at least it doesn’t work for very long. Nothing you try seems to stick. AND YOU BLAME YOURSELF. You think that if you just had more willpower… if you just had more discipline… if you just cared more… you would be better.

Here’s the truth: It’s not your fault.

Read this again: IT’S NOT YOUR FAULT!

Our entire society is designed to make you gain weight, stay stressed and spend money.  But there is HOPE.  There are LOTS of nutrition plans that deliver results.  Getting the ‘right’ plan is *not* the issue.  Setting yourself up for success in the plan is the issue.

Here are the top 4 reasons why people fail in their nutrition plans.


The plan is not both ENJOYABLE and HEALTHY.  The first step in reaching your goals is developing a healthy relationship with food.  Eating needs to be enjoyed every time.  There will be some meals that are more enjoyable than others, but eating is not meant to be punishment.  Sometimes, in our desire to eat “healthy” we remove the things that make us want to eat… like flavor.  And sometimes in our desire to eat enjoyably, we add too much flavor.  Balance is the key, and this is when a nutrition coach can help.


Many people eat great during the week, but then ‘cheat’ on the weekends. If your weekend begins on Thursday night and ends on Monday morning, that’s no longer a treat, it’s a habit. Even if you only splurge on dessert and alcohol two days of the week, that’s 28 % (TWENTY-EIGHT !!!) percent of the week.


Wherever you are didn’t happen overnight; neither will the changes to your body that you’re working towards.  The body is a fickle machine and responds to changes in its environment in ways we don’t even realize in an attempt to keep the status quo.  If the status quo for you was carrying an extra 50+ pounds over the last few years; well despite what shows like “The Biggest Loser” want you to think, this stuff takes time.  And those variables mentioned earlier…those all play a role here.


Following a new plan, which lasts for a month and also includes ‘cheat’ days (see #2 above), is not a plan.  Taking all the gossip and quick fixes from Facebook, Instagram, and Yahoo! News is not going to get you the results you want.  Time and effort researching a nutrition plan are not nearly as important as implementing that plan.

4 Ways to Relieve Chronic Back Pain

If lower back pain is giving you problems, here are four ways to seek relief.  Low-back pain is one of the top reasons that Americans see their doctors.

  1. Exercise! Before rolling your eyes that a gym is suggesting you get more exercise, consider how much exercise you were getting when your back issue started.  Most people have issues that started with a single event where we lifted more than we could handle and then twisted or awkwardly arched our back during the movement.  Regular physical activity eases muscle inflammation and tension.
  2. Lose weight!  Extra weight, especially around our stomach, worsens back pain because it shifts our center of gravity forward. This shift puts pressure on our low backs.
  3. Stop smoking!  Smoking restricts the flow of nutrient-rich blood to the spine.
  4. Sleep on your back!  Sleeping on your stomach may help with snoring, but there are many downsides to sleeping in this position. It flattens the natural curve of your spine.  Plus sleeping with your head to one side can cause neck strain.


Here are five ways to eat more healthy protein every day.  Eating lean protein at every meal is essential to developing a healthy body. Great options include filet mignon, chicken breasts, and fish.

How can I eat more protein?

  1. Replace breakfast cereal with three eggs.
  2. Choose Greek yogurt as a snack, especially with fruit for flavor.
  3. Add turkey breasts or tuna to a salad.
  4. Drink a protein shake
  5. Order a leaner cut of steak but a larger size.

Why is protein important?

Imagine that your body is a house, and your muscles are the exterior walls made of bricks. Those bricks are amino acids, which only come from protein. As we move through the day in our normal lives, but especially as we stress our muscles through exercise, our muscles break down. For our muscles to rebuild, which makes them stronger, they need to rebuild with amino acids. While our bodies can produce eleven amino acids, nine of the twenty amino acids are essential amino acids (EAAs). EAAs must come from diet or supplementation since the body can’t make them.

When we well-balanced meals that include lean protein, healthy fats, vegetables, and fruit, we may notice we feel more satisfied with our meals. We also notice that we have more energy, our moods are more positive, and we sleep better.

How much protein should I eat?

Our goal is to eat lean protein at every meal at least three times a day. Calorie-counting may be a popular option for people these days, especially with all the apps available to track our food intake. But it doesn’t have to be that complicated. We like to use our hands to help us gauge how much food we are eating.

  • A serving of protein = 1 palm
  • A serving of vegetables = 1 fist
  • A serving of carbs = 1 cupped hand
  • A serving of healthy fats = 1 thumb

Most men should aim to eat two of the “hand servings” of protein, vegetables, carbs, and healthy fats, at every meal. Most women should aim to eat one “hand serving.”

For questions or help getting your nutrition under control, click to SCHEDULE YOUR FREE CONSULTATION.

Say “Yes!” to Eating Whole Foods

“Yes, Please!”

Most diets are based on the idea of, “Don’t.” Don’t eat carbs, don’t eat fat, don’t eat too much, don’t eat too little, don’t drink sodas, don’t eat sugar, etc. But what if there is a better way to think about food. Can we replace “don’t” with “yes, please?”

Why Whole Foods?

One nutrition strategy is to say, “Yes, please” to as many whole food choices as possible. Whole foods make your body feel better. Often, joint pain especially early in the morning can be prevented by eating a more well-balanced diet of whole foods. Whole foods give you more energy. The chemicals and compounds found in unprocessed foods are designed specially to give us the nutrients we need. And whole foods make us feel fuller for longer. This is unlike processed foods, which are actually designed to make you want more as soon as possible. Almost no one has mindlessly eaten a bowl of fruit salad until everything was gone, but have you ever eaten an entire bag of potato chips without realizing it? (Frito-Lay has perfected the science behind convincing your body to want more.)


When you build your daily meals around whole foods, you will naturally not want as many processed foods. Start your day with a healthy breakfast. Black coffee, black tea, and green tea are excellent (and natural) options for caffeine. Steel-cut oatmeal with fresh berries is a delicious option for slow-digesting carbs, which is also full of vitamins and minerals. A teaspoon of honey can be added to a cup of plain Greek yogurt to start your day with muscle-building protein.

Burn Fat by Eating

Another reason to say, “Yes, please” to whole foods is that you burn more calories eating them. Remember that processed foods are designed specifically to make you want more. A recent study compared people’s metabolic rates and the energy expenditure after their meals. The researchers found that eaters spent 50 % more energy digesting whole foods. Both meals were cheese sandwiches. The whole food sandwich was made with multi-grain bread and fresh Swiss cheese. The processed food sandwich was made of white bread and processed cheese. Both sandwiches were the same number of calories with the same amounts of protein, carbohydrates, and fat.  More calories spent on digestion mean fewer calories are stored as fat. Make food earn its keep; eating real food most of the time will make you feel better, give you more energy, and provide the nutrients your body needs to thrive.

This Month

This month, say “Yes, please” to as many whole foods as possible, instead of telling yourself, “don’t.” Say “yes, please” to meat (steak, chicken, fish, pork), vegetables (lettuce, bell peppers, cucumbers, squash), fruit (berries, apples, cantaloupe), dips (guacamole, hummus), and whole-grain bread or oatmeal.

Your Experiment

For an experiment, try a taste test. Compare fresh strawberries to a ‘strawberry milkshake’ from a restaurant. Compare plain Greek yogurt with fresh honey to a flavored yogurt from the grocery store. And compare diced sweet potatoes baked in the oven at 420 °F for 20 minutes with olive oil and oregano to French fries from a fast-food joint.

World-Class Fitness in 100 Words

“Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

— CrossFit Founder Coach Greg Glassman

Should Women Lift Weights Over Age 40?

At 71-years-old, Dr. Catherine Walter of the University of Oxford holds every record for her age and weight in the World Drug-Free Powerlifting Federation. “It’s good to have the records because it shows people that older people can be strong. After the age of 40, your muscles start deteriorating.

“Cycling won’t help it, swimming won’t help it, walking to the shops and doing aqua gym won’t help it. The only thing that will keep your muscles from deteriorating is resistance exercise, lifting heavy weights.

“You’re concentrating on what your body can do instead of what your body looks like, which is important for me, and important for a large number of younger women.”

Low back pain? It’s probably your glutes.

Your glutes (or butt muscles) are the strongest muscles in our body, but one of the most overlooked. The glutes consist of three major muscle groups: the gluteus maximus, gluteus medius, and the gluteus minimus. We need them for standing up from a sitting position, walking, bending forward, moving our leg up toward the torso, and squatting.

Here’s the problem: our glutes stop working when we sit, restricting blood flow and weakening the muscle. Even if you work out every day, if you spend the rest of the day sitting, you’re contributing to weak glutes.

After sitting all day, many people are unable to properly use their glutes when they get to the gym, relying too much on their quads or lower back muscles.

If you’ve been struggling with low back or knee pain, the cause is probably weak glutes. To make sure your glutes are fired up and ready for the workout — especially if you’re coming to the gym after sitting all day at work — here’s how to activate them before you work out.

1. Donkey kick

  • Start on all fours, making sure your hands are directly below your shoulders and your knees are below your hips.
  • Lift one leg behind you, keeping your knee bent, until your leg is in line with your body and the bottom of your flexed foot is parallel to the ceiling.
  • Repeat 15 times one leg before switching sides and complete another 15 repetitions.

Don’t arch your back! Instead, focus on your glutes doing all the work.

2. Single-leg Glute Bridge

  • Lie on your back with your hands by your sides, legs bent, with your feet flat on the floor.
  • Lift one leg off the floor, then squeeze your glutes and slowly raise your hips off the floor. Your upper back stays on the floor while you lift your hips and keep one leg straight.
  • Complete 15 reps on one leg before switching legs and completing 15 reps on the other side.

3. Clamshells

  • Lie on your side with your knees slightly bent, knees and hips resting on top of each other. Rest your head on your arm or prop up your head on your hand.
  • While you keep your feet together, raise the knee on top, opening your hips. When you can’t lift your knee further, slowly lower it and bring your knees together.
  • Repeat for 15 repetitions on one side before switching sides.

What to Eat Before You Exercise

Fueling correctly before your workout will help you perform better and recover quickly. Ideally, you want to have energy during the workout without feeling too full. Here’s how to achieve that ideal balance, whether you workout first thing in the morning, mid-day, or in the evening.

Early-morning Exercise Nutrition

Eat 30-60 minutes before working out

The ideal training nutrition guideline is to eat 1-2 hrs before a workout.  But there’s absolutely no reason to eat at 3 AM for a 5 AM workout!

Many people find they don’t need to eat anything at all, especially if the workout will last less than an hour. If you wake up about an hour before you exercise, you should eat a small meal that contains mostly carbs and a bit of protein. A piece of fruit, a small bowl of oatmeal, or yogurt are great choices.

Try these nutrition guidelines and see how you feel. Do you have more energy during the workout? Are you recovering better? If not, you may need to adjust the type and quantity of food to find what works best for you.

Mid-morning to Early-evening

Eat 30-60 minutes before working out

If you’ve had breakfast or lunch several hours ago and need a little fuel for your workout, then eat a pre-workout snack 30-60 minutes before training.
This is when a protein shake might be a good idea because you don’t want a heavy meal sitting in your stomach. Or try a small snack like nuts and fruit to give you energy. Some people prefer to exercise on an empty stomach — in that case, don’t eat anything after lunch. As always, be sure to eat high-quality, unprocessed food, and avoid added sugar whenever possible.

Late-night Exercise Nutrition

Eat 2-3 hours before working out

If you have time: eat 2-3 hours before working out.  A good rule of thumb is to eat a meal containing carbs, protein, and fat.  Pre-workout protein can help you maintain or increase muscle size, helps your muscles recover faster, and floods your bloodstream with amino acids. Carbs give you fuel during your exercise — even short-duration, high-intensity workouts — and help with recovery while preserving muscle and liver glycogen. They also stimulate the release of insulin, which when combined with protein, improves protein synthesis. Finally, fats help slow digestion and maintain blood glucose and insulin levels.

If you’re eating around two to three hours before exercising, you don’t have to drink a protein shake. Any source of protein is fine, and be sure to combine it with carbs and fat. Try eggs with sauteed veggies, avocado, and fruit or maybe oatmeal with a sliced banana and nuts. Chicken with rice and vegetables is another great option!

To learn more…

Connect with your coach in a Success Strategy Session to learn more about dialing in your nutrition.