Hey there, fit fam! After an incredible week of increased calorie intake, heavy lifts & LOTS of post-challenge celebration dinners, I'm finally starting my reverse diet protocol to ensure that I bring my calories back up to my regular maintenance level (of around 2000 calories) in the most healthy and sustainable way. And, since you guys have been asking for more info on REVERSE DIETING, here are a few key tips on how to reverse out of a current fat loss program on your own:

Hey there, fit fam! Ever since posting my results from my Stronger Ever After program, I’ve been receiving a LOT of questions about what fitness & nutrition tips/strategies I use to lose fat. Here are some of my fave strategies to follow when you're looking to lose body fat the healthy way: 1. Lower Your Calories Slowly & Sustainably: Don't drop your calories all at once! Aim to drop about 50-100 calories per week (at most), so that your body has time to adjust to the lower c

Photography: @kyle.battersby Here's a photo of me casually checking to see whether I have abs yet... Just kidding! In all seriousness - let's talk about what it takes to develop those defined, visible abs you see in all your fave Instagram models' photos... I hate to admit it, but all of those sayings are true: abs are mainly made in the KITCHEN. You can do thousands of sit-ups and core-based workouts every night and still not have a six pack. Why? It's all about what you're

So, you’ve decided to lose some fat, but you’re not sure how to get there in the quickest way possible. With only so many hours in a day, you want to make sure you’re getting the most effective workout for your time. Bring on the age-old debate: Is cardio or weight training more effective for fat loss? The short answer? While doing cardio can certainly help you achieve your fat loss goals, weight training is far more effective, and will also give you a more toned body shape o

I'll be honest, these past few weeks haven't been easy. I haven't been motivated - both in and out of the gym. I haven't been reaching or breaking any PRs. I haven't been tracking my macros as closely as I usually do. I haven't been feeling the greatest about my body. But, you know what? That's life. There will ALWAYS be good weeks & bad weeks, but it's how you deal with them that dictate how successful you will be in the long run. So, instead of giving up and letting these p

Since I've been having a bit of a rough time transitioning into my bulking phase, I've decided to give the whole "Intermittent Fasting" thing a try again. I mean, what better way to give you guys REAL advice on certain diets/eating patterns than by trying them myself? The main reason why I abandoned my Intermittent Fasting trial last year was because my work schedule shifted very drastically and I found that I had to keep shifting my "eating window" from day to day in order t

Ah, cardio. Although we all love to hate cardio, it’s important to remember that not ALL cardio was created equal. INTENSITY VS IMPACT: When it comes to cardio, there’s a big difference between the INTENSITY and IMPACT of a particular activity. Intensity is the amount of effort you exert when performing a specific activity, which can be determined by how high your heart rate is. Maximum intensity can be reached no matter what type of cardio you are doing, as long as you are p