1,2, skip a few, 99, 100

By | Lifestyle, Men's Health, Uncategorized | No Comments

I’m going to be upfront with you, counting calories is a pain in the neck.

So why am I writing a blog about counting calories?  Why am I spending the next 30 days counting my own calories?

Simply, because it works.

Whether you are trying to lose 10 pounds or gain 15, the formulas are always the same.

Calories consumed < Calories burned = Weight loss

Calories consumed > Calories burned = Weight gain

This is where the counting comes in. When you take the time each day to track the calories you consume and burn off, you are able to make a significant impact on your weight!

Here are 5 lessons that I have learned from my calorie counting experience:

  1. Pick a fixed period of time for your calorie counting.  It’s a lot of work! Don’t try to do it indefinitely. I have found easiest to commit to a 30-day or 45-day chunk of time.
  2. Don’t try to make to drastic of a change.  Half a pound to one pound per week is sustainable. Any more than that, and your willpower reserve will get deleted over time and the gains you have made will creep away.
  3. No need to reinvent the wheel. Use an app!
    1. Lose It (the app I am currently using)
    2. My Fitness Pal
    3. iOS or Android standard fitness app
  4. Scales and Measuring cups make life a bunch easier. Being able to quickly know how much of a specific food item you are consuming.
  5. Be okay with “close enough”. You don’t need to get to the exact calorie.  What you want is a general idea if your week is headed in the right direction.

There you have it. Go ahead, give it a shot.  

Give yourself another tool as you continue your journey to become the best version of YOU.

Intermittent Fasting: when you eat > what you eat

By | Lifestyle, Men's Health, Uncategorized | No Comments

I used to think skipping breakfast was the dumbest thing on the planet.  Any of my close friends that did so usually got an earful from me about how they were “setting themselves up for failure” for the rest of the day.

Shockingly (not really), I wasn’t all that correct.

Recently I have been experimenting with a new eating pattern called Intermittent Fasting. I have chosen to utilize the daily pattern in which I eat from 9am until 6pm and then fast from 6pm until 9am the next day.

I am by no means an expert, but I have noticed a difference in the energy levels I have each morning and extending through the rest of the day.

If you would like to try it out, have added some links to the internet research I have done so far.

Video:  A General Overview

Video: 5 Common Mistakes

Article: A Beginners Guide

Article:  National Center for Biotechnology Information Study

Some excerpts from the Study:

“There is an increasing amount of data suggesting that [Intermittent Fasting] could potentially be a feasible nutritional scheme to combat certain diseases. In the present study, both blood glucose and insulin concentrations decreased in the [Intermittent Fasting] group.

“In conclusion, our results suggest that the modified [Intermittent Fasting] employed in this study: [TimeRestrictedd Feeding] with 16 [hours] of fasting and 8 [hours] of feeding, could be beneficial in resistance trained individuals to improve health-related biomarkers, decrease fat mass, and at least maintain muscle mass.”


 A General Overview