I get this one a lot.

Alike many nutrition questions, not to sound cliche… but it really depends.

First off, we gotta get some more context. What are your goals? Are you trying to lose weight, add muscle or increase your sport performance?

Here are a few quick tips for each of these cases:

Losing Weight

Well, timing is important otherwise you start to devour everything in sight when you finally do eat. You may have been there before. Smaller more frequent meals are commonly taught, but I generally coach the “eat when you’re hungry” approach. The biggest keys are to eat slowly (20-30 minutes) and away from distractions (no TV, texting, Facebook etc…) and only until you’re 80% full. That way your body hits satiety (AKA the feeling of fullness). If you eat too fast, your body doesn’t have time to trigger the “stop eating” button and you’ll tend to overeat.

Gaining Muscle

Eat. Eat often, and when you’re not hungry eat a sandwich. Seriously, timing of large meals is critical when you want to add muscle to your frame. Eating large amounts of food quickly is the takeaway here. Quality protein is most important. Whether you’re vegan, vegetarian or eating animal protein (which are scientifically proven to be more complete) you must ensure all essential amino acids are being taken into account to maximize the growth of muscle fibres.

Sport Performance

When you’re a performance athlete and need to consider nutrients and calories and performing well, you need to ensure you’re getting the appropriate number of nutrients in your body before every lift. Many meals throughout out the day is the gold standard, while pre and post training nutrition plays a huge role in your success too. Eat good whole food and sleep well to ensure you’re body is ready for the next competition.

Hope this helps get the ball rolling for you. Be sure to reach out if you need some answers! Ciao!

M

xo

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I’ve been asked countless times, “Mike, I’m eating well, I just can’t seem to lose the weight… what am I doing wrong?”

I’m usually quick to ask “What’s eating well look like to you?” As part of my coaching, I like to believe the best in everyone, but honestly, seeing is believing so I generally follow that question up with “Can you show me what each meal has been exactly in the past three days?”

Most often, that person cannot.

More often they say something to the effect of

“Well, it’s just really tough when the boys want to go out for wings and beer after the game… when my wife wants to do pizza and wine night on Friday and the kids are always on the go for band recital, soccer practice and other extra curricular events… I just don’t wanna be that guy, you know?”

I do. However, own it. You get to make that choice to get wings and beer, enjoy the pizza or choose to eat fast food from the drive thru en route to the kids practice… only you get that choice. And to piggyback on this, it’s not only to do with nutrition. If you find yourself in any less than ideal situation, maybe you just lost your job, maybe you’re considering starting your own business, maybe you want to pursue a passion – whatever it is, if you don’t have the social support, the likelihood of you achieving that dream significantly decreases.

It’s amazing how much we are influenced by the social circles that we are in. I found a very interesting article that explain the power of social support very clearly, from my friends and fellow coaches at Precision Nutrition. Take a read if you think you might know someone that’s got the right intentions but the wrong friends. Might be time to cut the line…. [Read the full article here]

Ciao, babes!

Xo

M

 

Featured Photo by Helena Lopes on Unsplash

I love this theory. It’s realistic to dedicate a focus on a few certain areas of your life rather than try to balance everything all the time. Thoughts?

Duane Gibson's blog

I’m a Libra.  I’m not completely into astrology but for me the idea of the libra scale – the concept of balance – is something that has always resonated with me.

I like when my life is in balance.  Sometimes you have your highs and sometimes you have your lows, but you work to find a common ground.

But this thinking was challenged when I was listening to a talk from Dan Martell and he was saying how Balance is BS.

My first response was to disagree.

I’m someone that believes balance is essential… especially as you get older and your responsibilities increase.

Maybe when I was in high school I would say that I didn’t need to balance my life, I didn’t have as many responsibilities.   But now things have changed.  I’m a self employed rapper and speaker, I’m a father, I’m a husbandm we are home owners…

View original post 356 more words

This is impromptu. Everything about this post goes against the grain. Everything goes against what we are taught in school. Be smart. Follow the process.

I’m here to shake that shit up.

I’m leading with my heart. The human being is complex. Our souls are complex… and they sure as eff don’t follow linear strategy.

It just makes sense to post now so you all just get a bonus post today. Hell, depending on where you’re at in the world this counts for tomorrow. Anyway, this one’s really spontaneous.

Everything happens for a reason. You and I put things out into the world subconsciously, allow the magic to happen and take what cards are dealt our way.

Here’s the spin…

Music has a very powerful way of channeling feelings, evoking emotion and setting the stage for what you’re in for. It can be scary. It can be wild. it can be whatever you want it to be. It’s the moment. It has no rules. There’s no meter. There are no right or wrong notes. Just go. Just play.

As I write this post the music keeps on flowing…

It’s almost like your “vibe attracts your tribe” extends to “the song is where you belong” – Music makes memories.

There was a reason I tuned in, Strombo. I didn’t know it at the time. I’d say you’d never know what that show did for me… but you just spoke to exactly what I was writing. I’d say that’s eerie, but that’s my whole point. Now you’ll read this and it’ll all make sense.

-sidenote-

If you don’t already, go follow The Strombo Show. @thestromboshow on the socials… this guy’s been golden since I first got into music and I’d strongly encourage you to have a look and see what he’s crafting up.

Also, CBC Radio 2, on point with all of your programming and discovery of amazing music.

Toronto… you have a compelling argument…

Til next time… here’s the thing that started this all. Metric’s “Empty”. A song that represents 2006-2007 to a tee for me, my growing up and my dual struggle with finding myself, and pleasing the rest of the world’s expectations of what was to become of me.  It was a song my girlfriend and I listened to in the car, and she was the first person that introduced me to Metric and I’ll forever be grateful for that. Thank you, Sarah.

Sleep well, loves.

M

xo

 

 

Photo by Malte Wingen on Unsplash

Whether it’s coming in and bossing out on the olympic platform, running a sprint for 3 minutes, or maxing out her previous record dead lift, my athlete of the month goes to Karen.

 

It’s crazy to think that this rock star has dropped about 40lbs in a year, started Olympic Lifting and setting Powerlift records nearly every time she touches the bar and – what I think is the most important change – has truly integrated a healthy lifestyle into the daily routine. Day in, day out.

I’m here to write about my experience of working with Karen. I can’t begin to tell you how much I feel as though she has helped me grow as a coach. Not just because I can basically toss any exercise at her and she’ll fine a way to get it done, but because how ridiculously determined she is. This is what it takes to make positive change in your life.

Let’s start with her dedication to getting comfortable in being uncomfortable.

Comfortable

She had never tried Olympic Lifting, let alone even really know what exactly it was one year ago.

I showed her how to throw a barbell over her head… the rest is history.

Just to put it in perspective she clean and jerked 105lbs (that’s shown in the video up there…)

She deadlifts, she runs, she squats, she makes everyone around her happier and she absolutely kills it at work. Sure she might dislike doing the exercise at times, but she puts her head down and goes.

Things sound pretty good, eh? It wasn’t an easy road. Combine daily (sometimes painstaking) lessons and habits to help refocus her relationship with food and her nutrition, overcoming scheduling bumps, vacations, sickness – all the typical excuses… with life’s general random “curveballs” and you’ve still got an individual that never missed a session. A date with herself. A date with change. A date with progress, over perfection.

I’m honoured to get to work with Karen towards her craziest goals. Together with her attitude and what skills I can pass along I really see the sky as the limit. it’s amazing what the power of the mind can do.

Thank you, Karen. Stoked to see what’s next and keep this going.

Stay sweet.

M

 

aaron-burden-133364-unsplash.jpg

It translate so beautifully,

If you slow down and stare,

No stops. Continue…

Life’s there to share.

 

We’ll make sure you’re covered,

For your time and expense,

She said so; confirming,

I won’t miss the rent.

Just play.

 

Photo by Aaron Burden on Unsplash

The relationship we have with our lifestyle is a learned skill. That means it can be changed. In order to foster and develop a healthy environment, one of the first things we must do is provide accessible education. By empowering individuals to make lifestyle choices for themselves, we will create a culture people will gravitate towards. That’s super rad.

Xo

M