Muscletech Rise And Grind: Nutrition and Supplementation

Muscletech Rise And Grind: Nutrition and Supplementation

Main | Email Sign-Up | Nutrition/Supplementation Overview | Program Overview | Get Started The goal of Rise and Grind is to show you how the daily grind of life and the daily grind of building muscle are really one and the same. Success in either endeavor demands hard work and consistency over a long period of time. To stay sharp and strong at the office or in the gym, you need to provide your mind and body with the fuel they need to perform at their best. I designed this nutrition protocol to [Read more...]

Ask The Nutrition Tactician: What's The Difference Between Simple And Complex Carbohydrates?

Ask The Nutrition Tactician: What's The Difference Between Simple And Complex Carbohydrates?

Not all carbs are created equal! Learn how simple and complex carbs can affect your weight, health, and energy levels. As a registered dietician, I'm often asked what the difference is between simple and complex carbohydrates. The short answer: not much. They're both carbohydrates that end up broken down into glucose, which is the major fuel source for your body. The long answer: Everything related to health, digestion, fullness, and nutrition separates the two. The flexible dieting [Read more...]

Oat-Crusted Chicken With Lemon Yogurt Sauce!

Oat-Crusted Chicken With Lemon Yogurt Sauce!

Stop eating the same baked chicken over and over. Add a little crunch, spice, tang, and zing to tonight's dinner with this oat-crusted chicken recipe! If you're even the slightest bit interested in looking good and performing well, chances are that chicken is a staple in your day. Heck, maybe even twice per day! And for good reason: This great source of protein is very low in fat and rich in B vitamins, and it tends to be very friendly on the wallet. The problem, however, is that [Read more...]

5 Kneeling Postures You Need To Use Now

5 Kneeling Postures You Need To Use Now

Stabilize your core and pelvis, increase the mobility in your hips, and become more athletic just by making one simple change. You sit too much. We all do. That much is well-known and discussed constantly, and as you may have heard, it can contribute to dysfunction in your hips, your shoulders, and your training overall. So what's the solution? Standing more? Sure, that's part of it. But so is moving your body through a wide variety of other positions, both in the gym and in life. Some [Read more...]

An Inconvenient Truth About Ketone Levels

An Inconvenient Truth About Ketone Levels

"Your body is not a bank account. It's a chemistry lab."—JJ Virgin, CNS If you've been following a ketogenic diet for a while, or spent any time frequenting forums and blogs dedicated to this way of eating, you've probably figured out by now that nutritionist JJ Virgin nailed it: The human body is not a bank account, where you can make precise deposits or withdrawals and know exactly what your balance will be afterward. If only it were that simple! The success stories and frustrated [Read more...]

Why Getting Brutally Strong May Get You Hurt

Why Getting Brutally Strong May Get You Hurt

In an ego-driven fitness industry, how strong is strong enough? If you want to lift for the long haul, you're either asking that question or daring to pay the price. For too long, the strength and conditioning world has been stuck in a matrix: the performance matrix. Many of us set our site on big round numbers, train to be able to move them for a single shaky rep, and losing sight of the price we--or our clients--pay. People ask this constantly, so I'll ask it, too: Why do you lift? [Read more...]

3 Healthy Chopped Salad Wraps!

3 Healthy Chopped Salad Wraps!

Not sure if you're in the mood for a sandwich or salad? Have both! Eat healthy on the move with these delicious chopped-salad wrap recipes. There's more to a chopped salad than wedges of tomato and slices of cucumber toss atop a bed of lettuce. Take that boring bowl of veggies to the next level with one of these salad wraps! Not only are they easy to make, they're also a portable, grab-and-go food that can be customized to your palate. Each of these recipes offers up [Read more...]

3 Ways To Increase Your Pain Tolerance In The Gym

3 Ways To Increase Your Pain Tolerance In The Gym

When your body sends a message that it wants to quit, what's your response? Do you breathe a sigh of relief or push even harder? Learn to dig deeper and build a stronger relationship with pain. Pain is one of the inarguable realities of life, but that doesn't mean you have no say in how you encounter it. You can wait comfortably, for years and years, until the day when pain finds you—and maybe never leaves. Or you can voluntarily get on familiar terms with pain and visit it on a regular [Read more...]

3 Unexpected Ways To Change Your Eating Habits

3 Unexpected Ways To Change Your Eating Habits

Details like utensils, serving styles, and even containers can have a surprising influence on how much you eat. Shape your surroundings to help reshape your body! You don't need me to tell you how hard it is to improve poor nutrition habits that have been formed over the course of years. The foods we crave, the ways we prepare them, and even how we know we've had "enough" are often deeply rooted in our lives and our families. Changing them requires taking a good hard look at what you [Read more...]

Alex Silver-Fagan's City Circuit Workout

Alex Silver-Fagan's City Circuit Workout

Artist, actress, dancer, singer—Alex Silver-Fagan did it all. But when life took over and her myriad passions started to feel like jobs, the one thing she found she could still lean on was fitness. Going to the gym and sharing her journey on BodySpace kicked off Alex's journey toward becoming a trainer. She competed onstage briefly, but these days, she's fully focused on exploring and teaching the full spectrum of fitness. Look around online, and you'll see her alternately doing yoga, [Read more...]

Boost Your Health With These 3 Fall Foods!

Boost Your Health With These 3 Fall Foods!

The season is quickly changing, and so is the bounty of in-season produce. Stock up on these stellar fall foods and experience a slew of health benefits! Eating fruits and vegetables daily should be a priority no matter what your goals are. After all, few other foods can elevate your health and physique gains the way nutrient-dense fruits and veggies can. But why load up your grocery cart with asparagus from Peru or blueberries from who-knows-where when Mother Nature provides a new, [Read more...]

Why Full-Body Workouts Make You Stronger

Why Full-Body Workouts Make You Stronger

Are you setting yourself behind the eight ball by training either too rarely or too often? Here's how to build your week so you can take your strength where you've dreamed! Here's something that makes sense on the surface, but is very, very hard for many trainees to grasp: The stronger you are, the more your workouts will mess you up. Think about it: When Layne Norton deadlifts 500 pounds for 10 reps, it takes a far greater toll and necessitates more recovery time than when you (please [Read more...]

Protein-Packed Funfetti Cupcakes That Build Muscle!

Protein-Packed Funfetti Cupcakes That Build Muscle!

Looking for something to satisfy your sweet tooth? Treat yourself to this good-for-you cupcake that’s low in sugar, high in protein, and packed with flavor! You may not believe me until you make them for yourself, but these protein cupcakes taste just like cake batter. They’re ridiculously moist, smothered in creamy frosting, and topped with sweet gummy bears. Each 110-calorie cupcake contains only three grams of sugar and is packed with 11 grams of muscle-building protein. How can this [Read more...]

Is A Meal Plan Or IIFYM Better For Fat Loss?

Is A Meal Plan Or IIFYM Better For Fat Loss?

Think there's a single best way to lose fat and keep it off? This research says you might be wrong. The system of eating known as flexible dieting, or "if it fits your macros," has plenty of adherents in gyms and online. In fact, according to some of IIFYM's more diehard supporters, anyone who doesn't follow IIFYM and is doing something more structured—say, with prepared meals or food lists—is somehow doing things wrong. But the most important question for myself and other coaches and [Read more...]