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I first met with a female client back in December, at which time she assured me she has been eating healthily but cannot lose weight. She explained her diets consists of a protein shake in the morning and differing lunches and dinners, but the quick run-down did seem full of healthful foods. I told her, “It sounds like you’re eating some good foods, but you may just be over-eating all the same. I know it’s a pain in the butt, but I think you should track your calorie intake for 1 week and then we can assess and go from there.”

She was reluctant at first, Read more »

Dr. Oz recently gave some air time to a supplement called Raspberry Ketone (RK), promoting it as an effective agent for aiding weight loss. The segment of the show was titled “Miracle Fat-Burner in a Bottle“. Search around the internet and you’ll find plenty of sites hyping the product. Let’s find out what the scientific evidence says about RK. Read more »

I was interviewed on Wednesday night. If you’ve ever wanted to know a little of the history behind why Jeff and I wrote SPEED, you’ll find that in here:

http://www.blogtalkradio.com/kwodradio/2012/02/02/speed-is-the-trick-behind-permanent-fat-loss-for-2012

A friend of mine brought up a good topic on Facebook the other day, something I’ve had to deal with quite a bit over the years. I guess it’s mostly been because I haven’t reached a ripe old age yet, unlike my distinguished colleague Mr. Thiboutot. The issue is this: while a client is discussing their poor state of health accompanied by an extra X0 lbs, they say “I wish I had your metabolism.” I’ve always dodged the statement by moving the focus to something more productive, like a good coach, by saying “well, you just have to do what works for where you’re at now” which of course is true.

But what I really wanted to say is Read more »

Weight management is often presented in the following way;

Intake of calories – energy expenditure = X (maintain, gain, or lose weight)

Based on this equation, to lose weight you need to decrease intake and/or increase expenditure.

Let me illustrate the point;

2,000 intake – 2,000 expenditure (BMR + activity) = no change in weight

1,500 intake – 2,500 expenditure (BMR + More activity) = decrease in weight, if this is maintained, then a person would lose 2 lbs a week (there would be a potential 7,000 calorie deficit accrued during the week and each pound of fat = 3,500 calories, it is usually not that simple or linear, but for now let’s go with it)

This basic, or simple equation of weight regulation is TRUE. Read more »

There seems to be a fairly common view that virtually any idea or concept can be supported with “evidence”. I have had a couple of recent comments that have highlight this view.

One of the recent comments was;

“All scientific research is based on controlled studies, all of which can be arranged to “prove” any outcome that you want. I can setup a viable study to have it demonstrate that protein is bad and whole grains is good, even if that is not the case.” Read more »

Client: I started drinking a protein shake to get a little more protein in my diet.

Me: Cool! Are you using a pre-made shake or making your own?

Client: Making my own. I use 1 scoop of protein, a banana, 2 tbs peanut butter

Me: That’s not a protein shake.

Client: It has protein in it.

Me: So does a Double Quarter Pounder With Cheese.

413 calories, 17 grams of fat, 36 grams of carbohydrate, and 33 grams of protein does not equal a protein shake.

The take-home lesson here is be careful that your protein shake isn’t turning into a meal replacement shake. There’s nothing wrong with meal replacement shakes, except when they’re not replacing but instead adding a meal, know what I mean? Know which one you need and know how to make it.

By the way, the shake above is actually pretty damn good with chocolate protein powder and ice

First, a bit of background information is needed, so that certain aspects of this post make sense. This information was presented to other fitness professionals so there is a bit more jargon than usual and there will be wording that depicts a “trainers” point of view. Read more »

I bought some thinly sliced steak over the weekend from the “manager’s special” section of the butcher counter. It is, after all, my favorite section of the store. For various reasons I didn’t get around to using the steak until last night and when I opened the package it smelled kind of funky. There I stood, in my girlfriend’s kitchen with no steak and a pretty empty kitchen. Read more »