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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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

 

Meal plans don’t work. Well, I guess it depends on what your definition of “work” is, actually.

For me and my clients, friends, family and anyone I have some sort of influence over or some sort of vested interest in, this is what my definition of “work” is in the context of aiming to correct or give aide to something, namely: lifestyle goals.

An attainable strategy in not only achieving and maintaining outcome based goals, but inspiring progress towards reaching for new, even more rad goals.

Cool, huh? That’s what I thought anyway. So here is my number one beef with folks that ask for a diet, or a meal plan or another form of quick fixings on a much deeper-roosted behavioural issue. Expect to only put a bandage on the wound when you fail to address the root of the problem.

Let’s look at diet for example: When we cut starch carbs, dairy and sugar out of our lives cold turkey, the success rate of maintaining that without any habit based practice in changing the lifestyle that is associated with one making those choices is significantly reduced.

Here’s a video that gives you my three pro tips to overcome the New Years funk…

In order for it to “stick”. We need to first address the behaviours that will get us on the right track. More on that below…

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As a Precision Nutrition coach, I find myself talking about this extensively so I wanted to put together a super informative info session that you and your friends can learn and interact with me on this upcoming Sunday, January 28th.

I just ran a great session tonight on how to beat post holiday, haven’t started my New Years Resolutions epidemic that runs wild every January…

Check the replay out here so you can get a taste of my presentation…

https://musicfit.yondo.com/r/1990/WxTuSsB0

Join in for tips on how to pick the right foods for your body type, how to make tiny, slowchanges that will get and keep that unwanted body weight off, and most importantly, learn how to feel and perform better at life.

Here is your private link: https://musicfit.yondo.com/webinar/what-s-a-macro-a-4-step-process-to-start-eating/3469

I hope to see you there.

Comment below, What’s your biggest challenge when it comes to food choices and your diet?

 

Until next time, stay sweet!

A lot of folks don’t know the natural benefits of raw foods. So let’s open up discussion on one of them; beets.

Historically, these bad boys have been described as medicine, not just food. A true testament to their full potency. Here are my Top 11 points that should encourage you to pour a glass of natural beet juice every once in awhile.

11 Reasons To Drink Beet Juice

  1. Beets contain betalains. Two of which, betanin and vulgaxanthin contain loads of goodness, including antioxidants, anti-inflammatory and detoxification properties.
  2. 1 Cup of raw beets contains just 58 calories and 2g of Protein
  3. 1 cup of raw beets contain 6% DV of iron
  4. Lower blood pressure! Beets contain nitrates. Research shows that the high number of nitrates will immediately lower your blood pressure.
  5. Detox! Beet juice will help detoxify your liver, dump toxins and rebuild liver cells. Boom. Rad.
  6. Prevent premature aging! Lycoprene will help keep your skin elastic, so beets help prevent aging
  7. Energy! That nitric oxide produced from the nitrates will help you boost energy
  8. Lower blood sugar! Those dang soluble fibres found in beets help aide in reducing glucose in the blood stream.
  9. Improve sexual performance! Those nitrates are back at it. When they get converted to nitric oxide that stimulates blood flow. Bow chicka bow wow!
  10. May help arthritis and joint pain
  11. Helps to improve cognitive function. You will reduce your chances of dementia due to increased blood flow from the high amounts of nitrates found in beet juice.

Want to improve your nutritional profile this fall? Try my 10-day detox. Just subscribe to my Newsletter here and I’ll send it off to ya!

Attention all drummers!

Try this one out before your next rehearsal and unglue your shitty forearms.

Here’s what to do.

1. Grab a LAX ball, or a tennis ball to start cause this can get NASTY.

2. Hang you wrist off of a counter or over your snare.

3. Roll the ball over your forearm, up close to the elbow.

4. Find the spot that sings like Shakira and hold it!

5. Make a fist. Try not to cry. 👶

6. Relax, open your fist and repeat all the way down closer to the wrist.

HIYA! Take that, wrist pain.

I’ve got some more books to help you on the road with exercise and nutrition if you’re the career-minded musician. First three to comment below and tag their band get a FREE e-copy. 🤘

🎶 by The Heist – “Let it Go”

Go check out my YouTube channel, subscribe for a weekly dose of awesome.

https://www.youtube.com/channel/UCeP8bF4NNmv_HqkcHfrtNgA

‘Til next time, stay sweet.

I think I’ve heard it all over the years. It’s too expensive to eat well. I can’t afford organic food. It’s such a hassle to grocery shop. I just need something quick… Basically everything.

All good. I found the solution. It’s called “Click & Collect” and it’s offered here in Canada at a whole bunch of Superstores! It’ll save you time, money and allow for you to get your meals down for the week. No more excuses on the nutrition front. I’m all about a helping hand and this service is a great way to keep your food stuffs on lock down.

Here is the gist…

Step 1:

Go online and create an account at superstore.ca, shop through your virtual store for all the groceries you want. Be sure to check the store that’s most convenient to your location and the time of pick up as well. The tutorial walks you through things pretty well.

How does this help?

This is great because you can plan shit way better. And you don’t end up buying a bunch of junk you don’t want in the house. And you can seek deals on produce and shit. Not actually shit, unless you’re into that sort of thing…

Step 2:

Confirm your pickup store and pick up time and proceed to pay online or pay at pick up. I tried adding my debit visa to my account and at first it said it was all good, but ended up not going through, so I just paid at the store upon pickup. Super easy either way, just do what fits you, boo.

How does this help?

Budget. You don’t overspend when you see the total value of your cart right there, right? Sure it’ll cost $3-$5 (depending on the day of pickup) but imagine that as your investment to not pick up the junk chips or cookies you were going to if you found yourself in aisle 13… plus I thought the $3 was fine as that in itself saved me the hour of walking around getting my $80 worth of groceries.

Step 3:

Go get your food at the store you picked at the time you picked. Really, it’s that simple. They even have loading bay parking spots at most stores as I found out afterwards. Walk in, say hey, they bring everything out and even load itineraries if you don’t want to. Pretty rad, right?

How does this help?

You quite literally just have to show up and check in. Make payment and carry about your day. Super convenient. Since most of us are sitting at work, take a break, load up your shopping list, plan a pick up after work and boom. Instead of spending an hour or more picking things up, you ensure you’ve got the freshest options ready to go. It kills. I dig.

Extra things you should know

You should look into PC Plus points. It’s a reward system PC has put together that automatically sends you a weekly debrief on the deals of the week that you tend to buy. You load these offers each week  or two and then you get points that go towards your account balance. Redeem these points for dollars off your grocery bill. It applies to everything – gas, booze, prescriptions, medical, groceries. Just keep your eye out each week on your email offers and plan accordingly. Save some dough.

Superstore generally has the lowest prices across the board. Good selection of weird natural foods, good cheap bulk food, you know… all the good things. Yes, they’re a bigger chain and while I’m still pro-small market… I sway between doing bigger runs here when things are tight on the budget and I have the Tiguan and the dog in tow.

One downside…

Here’s something I wanna hack. So far I’m not sure how to get them to use my reusable bags.. as I’m pro-green, I’m not thrilled about using plastic bags, however I just keep them for Darwin instead of buying doggy bags for his walks. So I guess in a sense I reuse the bags anyways… but still, if anyone finds out how to crack that part of the system, please let me know. I’ll ask them today upon pickup.

 

If anyone has other options in their areas, please feel free to share. This one is good for us north of the border. Great service, great innovation… great way to eliminate the food excuses.

Now go out and shop well! Stay sweet!

 

 

It’s simple. it’s healthy. It’s convenient. It’s friggin’ tasty AF.

Here’s the goods. Play with it. Make it your own.

  1. Pour some dressing down in the bottom. I dig the homemade wasabi dressing for an asian kick, or apple cider and olive oil for a fresh summer flavour. Boom. Mind blown.
  2. Thrown down with some berries if you’re into that sorta thing
  3. Veggies, veggies and more veggies. I like sprouts, carrots and lentils even.
  4. Protein!
  5. Nuts, grains and/or leafy greens

Boom. Cap it. Throw it in the fridge and you have a wicked easy lunch on the go.

You’re welcome. Now take a look at this awesome visual for inspiration.

Salad_InAJar_FB