A Weekly Example of How I Currently Eat, Work Out, and Why I Do It This Way

food and workouts

“What does an average week of workouts and eating look like for you?”

I’ve been asked this question quite a bit recently; so it’s time to answer it for you. Below you’ll see a glimpse of last week’s workouts, meals, and why I’m currently working out and eating the way I do.

Before we move on, please let me say that this is how I am working out and eating at the moment.

The workouts are tailored to my goals and needs and the foods I eat are the ones I enjoy. Please don’t read this and say, “This must be how I’m supposed to do things,” because that’s probably not the case. I strongly believe in tailoring your workouts and eating habits to your lifestyle and preferences, and that’s exactly what I do.

I encourage you to do the same. Please keep that in mind as we move along.

Let’s begin with last week’s workouts. First, I’ll reveal my goals and why my workouts are structured the way they are.

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6 (Sane and Simple) Rules to Lift Like a Girl, Get Results, and be More Awesome

sane and simple rules to lift like a girl

A detailed, complicated, and complex regimen will produce better results than a simple, basic, bare-bones approach . . . or so some would have you believe.

I’ve been a personal trainer for over 10 years now, and in that period of time my approach to health and fitness, and just helping people look and feel great naked has consistently simplified. And the results speak for themselves.

Simple just works. And it works exceptionally well.

As you’re about to see, achieving your performance, health, and aesthetic goals really is this simple. Say “good-bye” to stressful and complicated routines that control your life and “hello!” to simple, practical, and flexible guidelines you can follow long-term.

You’ve likely seen the 30 Rules to Lift Like a Girl before, but this article will condense everything down to the 6 most essential rules that will allow you to reach your goals.

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Why You Should Abandon Your Initial New Year Resolution (And What to do Instead)

photo credit: Love Your Gut
photo credit: Love Your Gut

The New Year is quickly approaching. And you know what that means — New Year Resolutions!

This is the year to accomplish big things, and it’s definitely going to be the year you reach all of your health and physique goals.

Yep. You’re going to start eating better, dropping body fat, and building a great looking body you’ll absolutely love.

The truth is, many people approach their health and fitness New Year Resolution in a similar way. Let’s take a look at the typical regimen people say they’re going to follow to eat better and get fit:

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3 Bodyweight Exercises You Should Try for Glutes, Shoulders, and Legs

bodyweight exercises

It’s no secret that I like bodyweight workouts and exercises.

Not only can bodyweight workouts be the ultimate time-saver (because you can do the workouts absolutely anywhere) but there are dozens of excellent exercises you can use that will help you get stronger, sculpt some muscle, improve your overall health, and lose body fat.

Below you’re going to see three bodyweight exercises you can use for targeting your glutes, shoulders, and legs.

And let me just say — many people think bodyweight exercises are “too easy”. Well, if you try these exercises (which you absolutely should) prepare to be humbled.

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Consistency Trumps Perfection. It’s About Sustainable Habits.


Consistently applying some simple nutrition guidelines and following a practical strength training program that easily fits into your schedule will produce better results than attempting to follow even the most perfect diet and workout regimen.

And I’m going to prove it in this article.

Consistency trumps perfection.

To prove this point I’m going to share a story about my friend, who I’ll refer to as Amanda.

Amanda has tried numerous popular diets and workout programs over the years. She’d begin them with fierce determination and proclaim, “This time I’m going to be successful.”

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14 Train to Be Awesome FAQs

Train To Be Awesome GuideIt is with great enthusiasm that I reveal the highly anticipated Train to Be Awesome Guide.

Click here to check it out now or keep reading for more information about who the Train to Be Awesome Guide is for, what you can expect, and what all is included.

Let’s go over the most common questions asked about the Train to Be Awesome Guide.

Question: Is this just a workout program?

Answer: Absolutely not! There is additional information you need that’s included in The Guide that will show you how to become the strongest, most awesome version of yourself.

You’ll discover EXACTLY how to forge a positive mindset with a step-by-step guide, no nonsense nutrition for eating to be awesome that’s completely diet free and void of obsessive eating habits, a step-by-step success guide, and other critical components that will allow to build, and maintain, the body you want all while becoming a stronger, most awesome version of yourself.

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Top 7 Reasons You Should Train to Be Awesome


I’ve had the privilege over the past few years to watch, and be part of, a revolution in the world of women’s fitness. And the best part — it’s only getting stronger and gaining more momentum.

More and more women are saying:

  • NO to restrictive dieting
  • NO to relying on a number on the scale to determine their self-worth
  • NO to grueling workouts that leave them exhausted
  • NO to the “eat very little” and “work out ’til you drop” mentality
  • NO to obsessive eating habits
  • NO to body image shaming

And instead they are saying:

  • YES to eating satisfying, delicious meals
  • YES to getting stronger, both physically and mentally
  • YES to highlighting their own individual strengths and abilities
  • YES to being empowered
  • YES to enjoying a wide variety of foods
  • YES to reaching their true potential
  • YES to being the most awesome version of themselves

That last one is quite possibly my favorite as it’s the resounding theme of this website.

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Working Out and Eating Well Should Enhance Your Life, Not Dominate It

llagnegativeWorking out, eating well, and ultimately building the body you want should enhance and improve your life, not define and rule it.

That’s a hard lesson I learned many years ago.

My life revolved around rigid nutrition rules (similar to things like “The Skinny Rules“) or diets and I would never skip a meal or workout under any circumstances. I’d miss family gatherings, parties, and other events if they interfered with  my workout schedule or meal plan.

I was “hardcore” when it came to eating and training. I was also miserable most of the time.

Not only was I sacrificing things in my life that truly mattered — spending time with family and loved ones — but I eventually developed some severe disordered eating habits and became a compulsive binge eater.

My life was defined by working out and eating. And to make things even worse, I still didn’t build the body I wanted.

I was stressed out, exhausted, hungry, and miserable.

Things had to change. It was time for this journey — training hard and eating well — to be stress-free and enhance my life instead of dominate and define it.

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10 Ways to Love Your Workouts and Stay Motivated so You Want to Keep Coming Back for More

10waysDo you ever get bored with your workouts?

Have you noticed your motivation or enthusiasm for hitting the gym declining over time?

Would you like to actually look forward to and enjoy your workouts on a weekly basis?

I’m of the opinion that, the majority of the time, you should look forward to and actually enjoy your workouts. If you’re not, then something needs to change. And it needs to change now.

Here are 10 tips you can apply so you can start to love your workouts, stay motivated, and achieve the results you’re after.

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Get Strong in a Hurry – Simple Technique for Fast Strength Gains

simpletechniqueBuilding muscle. Losing body fat. Getting crazy strong. Training to be even more awesome.

All four are excellent goals, but my absolute favorite is an emphasis on building strength, and you’ll find out why.

Today you’re going to learn one of my favorite simple techniques you can use with your current workout program to start seeing some fast strength gains.

But first…

Why Choose Strength?

Building muscle is a slow and steady process and trying to lose fat at a rapid rate can have dire consequences.

Basically, when it comes to sculpting muscle or burning body fat, slow and steady wins the race, as far as I’m concerned. But one of the really awesome things about training purely for strength is that you can achieve results very quickly.

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