Beyond appearance, building muscle is good for improving performance in athletes, and it is also good for improving function as we age. Adolescents struggle to get bigger faster, while the aging population fights sarcopenia (the natural deterioration of muscle mass related to aging). There are three essential components to gaining muscle.  In this article, I will list and describe these three requisites for bigger muscles, as well as explain the distinction between gaining muscle and losing fat.

Continue reading Building Muscle: What It Really Takes


I was asked this exact question and have had versions of this question from many people through the recent years.  Perhaps you’ve had the same question:


‘With so much information out there, how can I know who I can trust?’


With the internet, information is at our fingertips.  Do an internet search for “diet” and over 600 million links pull up!!!  With all this information, how can you distinguish a fact from fiction?  …and perhaps more prevalent, distorted or misinterpreted facts!


Continue reading Deciphering Nutrition and Fitness Advice: Who Can You Trust?

It’s impossible not to compare yourself with those fitness models you see on the cover of fitness magazines.  Personally, I’m envious of their perfectly chiseled bodies.  I mean, I work out and eat well, yet… let’s just say, clothes are more than just a fashion statement for me!

I’m going to reveal the real secret behind their six-pack abs and perfectly sculpted legs.  Plus, I will help you find satisfaction with your own body!

Continue reading Fitness Models: The Secrets Behind Their Perfect Bodies

Whether you are seeking good health or you are an athlete in need of a competitive edge, you probably have wondered about taking supplements.  It seems like “everyone” is taking them these days.  However, there are issues with the supplement industry that you may not realize.  This infographic was created to better inform you as consumers and help you make the most informed choice for supplementation.

They aren’t always what they seem…

Continue reading What you need to know before taking supplements


A question that comes up quite often with clients who work out regularly is, “what should I eat before and after a workout?”  I’ve also  seen the difference pre-game and post-game nutrition can have on performance in athletes.  It is for these reasons that I created the following infographic.  This infographic is easy to understand and follow, as the recommendations are quite simple.


…But since I’m a “why?” person, I’ve also included the explanation behind my recommendations in the blog here on this page.


By the way, this infographic is appropriate for the adult “weekend warrior” , as well as for the competitive athlete at any age and level.


Continue reading What should I eat before and after a workout/practice/game?