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...

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...

April 19, 2019

Social media, specifically Instagram, is full of before and after pics. You see these insane transformations of women/men who went from ‘not fit’ to ‘toned, lean and buff looking’.

You’re thinking to yourself: ‘this kind of transformation probably takes around 3-6 months’.

Unfortunately, when your wishful body doesn’t show up ‘on time’, you get discouraged, and you want to give up.

The reality is that we’re talking about *years of consistent work* to reach that kind of transformation.

Let me expla...

April 19, 2019

1. Be process oriented, not event oriented.

Celebrate every habit/ behavior you take upon yourself to become better.

If you started eating protein in every meal, that’s huge.

If you’ve been strength training 3 times a week for the past 2 months- that’s success. 

Again, focus on what is in your control, and what you can keep doing to reach your goals.

2. Find your why. 

Ask yourself 3-5 times WHY. Why do you want to start eating healthier? Why do you want to strength train? Find your deepest, most...

April 19, 2019

Let me preface this by saying that holiday meals aren't going to make or break your fat loss goals. It's what you do consistently, on a regular basis, that determines your success.

Now, there are several approaches you can choose around holiday times:

1. If you don't have a deadline for your fat loss goals ( a wedding, vacation, and so on), you can use the holiday meal as a 'free meal'. That is, eat whatever you want, enjoy spending time with your loved ones, and hop on the train the next day....

April 8, 2019


Evidence-based doesn't mean following every study's results blindly.
Evidence-based doesn't mean not taking empirical data into consideration.
Evidence-based means understanding the limitations each study has.
Evidence-based means understanding n=1 doesn't apply to everyone.
Evidence-based means being open-minded and willing to change your stance based on the strength of the studies, that were replicated. 
Evidence- based means not 'marry' any position on health and nutrition topics....

April 8, 2019

Ask yourself these questions , and be honest:

How long did it take you to gain this extra weight? 

Did you ever lose weight after eating salad and chicken? 

Did you ever gain weight after eating 2-3 cookies?

After a week of weight training , do you look significantly different ? How about a month or two-are you exactly were you want to be?

Anything you do, whether it has positive or negative effects, must be done consistently, and for a long duration to have major, noticeable outcomes. 

You never gain...

March 30, 2019

My strength training observations and feelings along the past 14 years in a chronological order:

 

I don't want to look like a man, but this lifting game is fun
⬇️
Wow I gained some muscle; I like it
⬇️
I kinda have an idea of what I'm doing 
⬇️
Yay. More muscle mass; I can eat more
⬇️
Damn, my ass looks good; I love my broad shoulders and lats. I do not look like a dude😏 
⬇️
I feel so strong; I don't care what others say. 
This ‘muscular’ look is feminine to ME 
⬇️
Strength training is my...

March 30, 2019

“ Just write me a workout program” is akin to “just tell me what to eat and I’ll follow your meal plan”.

Both aren’t going to truly help the client, and are a matter of ‘instant gratification’ the client craves.

The role of trainers/ coaches is to understand what the clients *want*, but give them what they *need*.

Here’s why:

1. There are literally thousands of free programs on the internet for free. 
Why would you want a trainer to write you a program when you’re not proficient with the form and ex...

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