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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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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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Raw Fitness Apparel at Wodapalooza 2014

   On the weekend of January 17-19th Miami's BayFront Park hosted some of the world's fittest athletes for Wodapalooza Miami. The event was promoted as a fitness festival and the moniker was appropriate. From sunrise to sunset there were swimmers in the bay, heavy weights being lifted, and hearts pounding from the grueling programming. As a brand that caters to athletes of all backgrounds, we wanted to make an appearance at the show and and get our feet wet in event promotion. For this competition we did not set up as vendors but we did create a game for our social media fans to take part in. It was simple, first three people to approach us and mention the Instagram...

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Weight Loss Made Easy

     For those who follow me on my personal account @javmilian they have seen my personal transformation from 255lbs all the way down to 205lbs. I'm always being asked how I did it. A couple years back I wrote an article that got some good publicity on Squidoo explaining exactly what I did. While my approach to weight loss has changed in order to better reflect my goal of optimal performance in the gym, when it comes to weight loss you can't beat carb cycling. Hope you guys enjoy it and it helps you get started on your transformation! Hopping on the Weight Loss Train Ever since High school I had been self-conscious about my appearance. Much of this stemmed...

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