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How To Stick to Your Diet on the Weekends!

One of the most important things I emphasize to my clients while following a flexible diet is their ability to be FLEXIBLE! Accepting a dinner invitation or an upcoming family party should never be a stressful situation when dieting.  "That's easy for you to say, Coach!" Sure, experience does make adjusting on the fly easier but a few rule-of-thumbs can help you stay on track anywhere, anytime.    Preparing for Sucess While Eating Out   1. Make it easier for yourself. If you have any say in where to eat pick a place that has a My Fitness Pal listing. 2. Create a plan. Search the restaurant ahead of time to look over the menu. Focus on a dish with lean protein, complex...

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What is Flexible Dieting and Macros?

Oreos, Pop-tarts, and Ben and Jerry's ice cream are what most people associate IIFYM or Flexible Dieting with. How are people building incredible physiques by eating what most would consider "junk" or "bad" food?  Flexible dieting is simply a method of counting macros. Depending on various factors, your coach or online calculator will give you macros. Macronutrients are Fats, Carbs, and Protein. The macros you receive can be compared to a budget. The idea is to hit your daily allotted macros by focusing on eating lean meats, complex carbs, fibrous veggies, and healthy fats. The flexibility comes in when you use a small percentage (10-15%) of your macros toward eating some of these "dirty" or "forbidden" foods you enjoy. A...

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You're Not That Busy: How to Improve Your Time-Management Skills

Too busy or bad planner? One of the most common excuses I hear as a coach is “I don't have the time.” Every time I hear this it makes just a bit angry because people assume that I somehow have more time or less responsibilities than them. In reality, “I don't have time” is really one of two things: it's not that important to you or your time-management skills suck.    When something is important to you, you make time for it. Whether it's a doctor’s appointment, friend's birthday, or important work event, you find time to make these things fit into your “busy” schedule. Why not take the same approach towards a healthy lifestyle. If exercising and working out...

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Perfect Form and Technique; Is it Overrated?

About the Author: Nick De Toro Nick, owner of Liftwell Barbell, is one of the best up and coming minds in the world of strength and conditioning. His training protocols and programs have built some of the best athletes in the region! He believes in consistency, discipline, and a heavy dose of hard work. These values helped him become a nationally-ranked weightlifter as well as helped others reach the same feat. Fortunately for us, Nick's Liftwell Barbell is accepting clients  and gyms who are in need of taking their performance to the next level! If you are interested in a test run of what a LWB program may look like, stop by and check out the competitors training.     Why You Should...

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Creatine: When to take it, Why use it, and Debunking the myths!

Creatine: What is it and what is it not?Many people are unsure of what exactly creatine is. They’ve heard that it’s bad for the kidneys, causes water retention, and it’s dangerous. It’s much easier to remember the negatives but nothing could be further from the truth. Creatine is a cheap, safe, and extremely effective supplement that can take your performance and physique to the next level. What is Creatine?Creatine is a natural compound found in the body that assists in supplying the body, particularly muscles, with energy. This is done by providing fuel for ATP (Adenosine Triphosphate) production. ATP is an energy system used for short bursts of power. In exercise, ATP releases one of it’s high-energy phosphate groups to...

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