January 22, 2020

Everyone wants to make muscle gains. 
However, beyond newbie gains, you need to rethink your strategy in order to maximize gains. Here are the most common mistakes you’re probably making and how to fix them:


1.You don’t prioritize the right exercises at the beginning of your workout when you have the most energy. 

You walk into a gym and start your workout by doing every biceps curl variation you know, before you even think about pulling exercises for your back muscles. Then, you wonder why you...

November 22, 2019

Having trained quite a lot of women for the past 9 years, (in addition to making these mistakes myself earlier in my training career) here are my top 4 mistakes most women make at the gym:
 

1. Lifting too light

If men lift too damn heavy, women are on the other side of the spectrum and tend to go easy on the weight they use.
I don't know if this is because of shit trainers like Tracy Anderson who popularize the myth that women shouldn't lift more then 3 lbs if they want to have 'long lean muscl...

October 2, 2019

What did She-Hulk eat during the Halloween party?

-2 fireball shots. Yes, it's food. 

-Pulled chicken..cuz someone gotta feed her muscles 

-Swedish fish candy

-chocolate dipped smores cookies (whoever made them, I love you).

The day after, she returned to her normal, healthy eating schedule. She didn't try to 'burn off' those extra evil halloween calories because she doesn't use exercise to punish herself. She didn't have a full blown binge fest, because "she already messed up her p...

June 17, 2019

Here’s an example of an emotional eating habit cycle:
 

cue - feelings of sadness

The cue leads to a routine, which is eating
 

Then the routine leads to the reward, which is the happiness, relief etc

Here’s the thing, when a habit emerges, the brain fully stops participating in decision making.

So, deciding ‘I’m goin to stop eating when I feel sad’ isn’t going to cut it because the habit is on an autopilot mode.

Habit cannot be eradicated, it must be replaced. 

So, what you can do is change your rou...

June 17, 2019

How do I know how many calories I burn per day?
 

How can I speed up my metabolism?

These are some of the questions my clients have asked me at least once.
 

So, let's look at what your metabolism consists of, or, what is the amount of calories you burn per day:
 

1. BMR: Basal metabolic rate.
The amount of calories your body burns at rest, for survival. 
For instance, breathing.

2. TEF: Thermic effect of food.
The amount of calories your body burns just for processing the food you're eating (digesti...

June 17, 2019

I find it interesting that among workout clothes, flowers and candles, some of my clients gave me peanut butter themed candy for my birthday.
 

Do you think they know me well? lol
 

Some of these clients have lost anywhere between 10lbs-50 lbs while working with me, focusing on making healthy choices and controlling their caloric intake, while treating themselves from time to time on their favorite foods.
 

We focused on creating a healthy and positive relationship with food.

We focused on not elimi...

May 13, 2019

Lifting weights and properly resting between sets > endless rounds of circuit training/cardio bursts.
 

Many times I find myself having to instruct the client to REST between sets.

Women, especially, are so used to performing one exercise then jumping in place then running up the stairs then going back to doing another exercise, so that they FEEL exhausted at the end of a workout.
 

But, the truth is, exhaustion =/= progression.
 

I love incorporating supersets with clients, as well as fillers betwe...

May 11, 2019

"Strength training appeals to people for different reasons, but let's be honest—everyone wants to look good naked, and no one wants to get injured. You've probably tried countless training programs looking to achieve your dream physique, yet you feel that something is missing. Maybe you're bench pressing 225 pounds, but your shoulder keeps bothering you; or you've added some inches to your biceps, but you're still being told to stop slouching so much; or you've seen improvements in your physique...

April 24, 2019

Strength training isn’t only about building a sexy, fit physique.

It's about building a strong character. 

It’s about feeling strong and capable to the point that you become what you look, and you operate from a strong emotional place.

It’s about carrying yourself with confidence; and focusing on growth, and improvement over time.

It's truly a self-discovery journey. 
 

Throughout my years of training , I’ve had my fair share of close ones telling me I’ve gained ‘ too much muscle’.

I’ve...

April 19, 2019

Just a friendly reminder-

You won't find happiness, once you're lean.

Your life won't be any more meaningful , once you're lean.

Your friends and family won't love you any more, once you're lean.

You won't get wiser, once you're lean.

You won't become a better person , once you're lean.

All your troubles and hardships won't disappear, once you're lean.

Over the years, I've witnessed so many people (mainly women) attaching their self worth to the number on the scale or the size they wear.

This needs to s...

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