Let's be real. Sometimes counting calories is more trouble than it's worth.
It's easy enough when you're eating simple, easily measurable foods without a lot of ingredients, but what happens when you want to try out a more complicated recipe? Or you treat yourself to a meal out? Is monitoring your nutrition intake a total wash for the day?
Not so fast. In situations like these, your best bet for staying on track and avoiding overeating is to utilize your body's built-in measuring tools: your hands.
Recommended portions of each of the three macronutrients (protein, carbs, and fats) and vegetable intake for each meal are all easily translated into various parts of your hand's anatomy. Now you can monitor your portion sizes on the go, without the need for any additional math.
Use our infographic below as a cheatsheet to help guide your portion choices for protein (meat, tofu, etc.), carbohydrates (rice, pasta, quinoa, etc.), fats (cooking oil, peanut butter, avocado, etc.), and vegetables (broccoli, spinach, asparagus, green beans, etc.)
Stick to these guidelines as closely as you can, and instead of doing advanced math with every meal, just enjoy your food!
What's the one exercise that we have seen explode all over social media since stay-at-home orders swept the country? That's right. The Almighty Push Up.
The push up is such a common bodyweight exercise that it is talked about in virtually every home-workout setting, and the question "How many push ups can you do?" is almost as important to one's ego as "How much do you bench press?"
That's just great for people who can drop-and-give-you-twenty without a second thought, but what if you're one of the many people that have never been able to perform a traditional push up, or if doing so wreaks havoc on your shoulders and elbows?
Shown below are three push up variations that you can start doing immediately, listed in order from least to most challenging. Tackle one at a time, and move on to the next when you're ready for another challenge.
Continue like that with consistency, and pretty soon you will be ready to knock out your first set of traditional push ups right off the floor.
Don't let the push up challenge of the week discourage you from getting started. There is no one-size-fits-all exercise for every person, and part of my job as a coach is to identify where a client needs to REgress before they can PROgress.
I've personally seen several clients go from struggling to perform their first set of hands-elevated push ups, to performing twenty or more consecutive traditional push ups, to bench pressing their bodyweight or in some cases even more.
Moral of the story? Drop your knees, raise your hands, focus on the eccentric; not being able to perform "normal" push ups doesn't mean you're off the hook.
Drop and give me twenty.
The World Health Organization has classified iron deficiency as the most common nutritional disorder in the world. Research suggests that an estimated 80% of people on Earth don’t have enough iron, leading 30% of Earth’s population to iron deficient anemia.
If you are iron deficient, and it sounds like most of us are, here’s what to do next.
It's a question as old as the chicken and egg debacle, but today we're getting to the bottom of it. What should you do first - cardio or resistance training?
Not surprisingly, the answer is not one-size-fits-all, but there are factors that can help you decide what exercise sequence is the right choice for you. Let's talk about it.
“My lower back hurts.”
This is the reigning champion of chronic pain. Between 60 and 80% of gym-goers complain about low back pain - more than any other ailment.
We’ve all been there. Sitting at your desk for 8 hours, dialed in to work. As you stand up you feel the tension above your tailbone. Sometimes it even radiates down your leg. It takes several short, awkward steps to get the normal feeling back in your lower body. I bet you can feel it right now.
The tension, and resulting pain, in your lumbar spine can be reversed with a clear understanding of what that part of your spine is for, how to keep it mobile, and how to make it strong.
Protein is one of the few nutrients that people really struggle to get enough of. In most cases, portion control and avoiding overeating are the biggest nutrition-related challenges, but when it comes to protein, people come up short all the time.
The reason is, people are trying to get their protein from sources that aren't actually that high in protein. They have some, sure, but when it comes to maximizing protein intake while keeping calories in check, you need to turn to foods that give you the highest protein bang for your buck while packing the lightest calorie punch.
Here's some tips on how to do that.
Starting a training program is hard enough without backtracking and getting in your own way. Unfortunately, when you're first starting out that tends to happen a lot.
In the spirit of giving you advice I wish I'd been given and saving you some trouble down the road, here are three of the biggest blunders that I see beginners make in the first few weeks of training.
The thoracic spine is an incredibly important part of your body, especially if you work at a desk. In many cases, when a client is reporting stiffness in the back they’re having thoracic spine mobility problems.
Ideally, I’d be able to explain how this crucial bit of anatomy works through my themed attraction: Thoracic Park. However, no one has invested in that project yet so we’ll break it down in this article.
Read on to understand what the middle chunk of your spine does and how to get it in proper working order.
Vitamin D is my favorite vitamin.
I know, who has a favorite vitamin? Well, I do, and it isn’t even for a scientific reason.
When I was a kid I learned an amazing fact. Our main source of Vitamin D is sunlight. When I heard that I froze, and my mind immediately raced to the obvious logical conclusion: “If Superman gets his powers from absorbing the light of Earth’s yellow sun, and we get essential vitamins from the sun, then... Oh my god we’re all Superman.”
An exaggeration to be sure, but not as far from the truth as you may think. Let’s take a minute to appreciate Vitamin D and how it makes us a little bit more like the Man of Steel.
If you've ever followed a strength training program, you know that it's all about progression. Increasing weight and changing up rep ranges to ensure you're actually making progress.
But how can you follow that same principle when you're stuck at home?
Frequent articles, videos, and tips from the founders and guest posts from professionals in the health and wellness field.