It’s that time of year again where we overindulge in the foods we love. Pumpkin pie, Christmas cookies, eggnog, wine, the list goes on. The holiday season is nearly two months long and is a delicious recipe for unwanted weight gain. Although it’s important that we enjoy our time and food together with our families,... Read more →

It’s that time of year again.  The days are getting shorter, the air colder, and quite possibly our pants are starting to get a little tighter.  For many of us, the winter holidays will bring with them more food, more desserts, more alcohol, and a few extra lbs.  It happens every year.  But why sacrifice... Read more →

It’s no secret that Chicago winters can be grueling and can sap you of any resolve.  Forecasters have predicted one of the worst winters in decades.  It’s going to be cold and the wind will whip right through any and all layers of clothing you’ll be wearing.  Just the thought of stepping outside can void... Read more →

For quite some time now there has been this belief in the fitness industry that the body can only absorb a certain amount of protein per meal and the rest will be excreted or stored as fat. Now that I have previously debunked that meal frequency does not have an effect on body composition, you... Read more →

This second myth originated by poorly interpreting a study, as is often done. The study examined peoples eating habits and then associating them with over all body composition. This is a classic case of correlation vs. causation. Researchers found that those who skipped breakfast were more likely to be obese (correlation.) However, it was found that... Read more →

For whatever reason this myth came about promoting that eating more meals a day will “Increase your metabolism.”   The idea is that whenever you eat your metabolic rate increases slightly for a few hours, and this is known as (TEF) or thermic effect of food. However, as along as the nutrient content intake is... Read more →

Many of you have been asking about the three containers we have up front with an apple which either contain nothing, a USANA Multivitamin, or a Centrum multivitamin. The goal behind this demonstration is to prove that all multivitamins are not created equal. The reason for the mold which appears on the apple which contains nothing, and on... Read more →

Poor health (person in dis-eased state) and de-conditioned state (low stamina, low muscle strength, low energy) are very common within our society, particularly for people living in urban environments.  During the period of the “hunter-gatherer” man’s plight was a very physical one.  Looking back at periods thereafter, man had to physically wrestle and break down the... Read more →

Our media and society heavily pushes starches and carbohydrates as an important part of our diet. Albeit not completely false, many take carb consumption to the extreme in relation to their activity levels.   Carbohydrates are necessary in order to perform high bouts of intense physical activity, they are not necessary to fuel your body... Read more →

Our media and society heavily pushes starches and carbohydrates as an important part of our diet. Albeit not completely false, many take carb consumption to the extreme in relation to their activity levels.   Carbohydrates are necessary in order to perform high bouts of intense physical activity, they are not necessary to fuel your body... Read more →

How to find out How many Calories to consume?   When trying to lose fat or gain muscle it is important to know how many calories you are consuming on a daily basis. The easiest way to do so is to keep an online log of everything you eat, here are some popular ones:  ... Read more →

 We are living in precarious times.  The fragility of our economy has placed many of us in a state of mental insecurity.  We are experiencing a cash and credit crunch that are unprecedented in this current generation’s lifetime.  It is not a coincidence that at the time when our economy is at its lowest point that Americans have... Read more →

First off, fat loss is not always a liner progress. Meaning if your caloric intake is based on losing 1-2lbs a week, at times you won’t lose that much even if everything is on target.   When fat loss occurs, water retention also occurs. When a fat cell empties its triglyceride (fat) water will enter... Read more →

How Much Weight Can I Lose In a Week? A lot. Sometimes up to 10 to 15 lbs. However, this is not all going to be fat. A lot of it will be glycogen (stored form of glucose or carbohydrates) and water. The general accepted rule is that if you lose more than 2 lbs... Read more →

1) You will become more attractive. I don’t have to spend much time explaining this one. People are attracted to those in shape. 2)You will become healthier Being overweight puts you at greater risk for almost any disease. Drop the fork and lose the fat. 3) Your Joints will hurt less Suffering from low back... Read more →

1) You will become more attractive. I don’t have to spend much time explaining this one. People are attracted to those in shape. 2)You will become healthier Being overweight puts you at greater risk for almost any disease. Drop the fork and lose the fat. 3) Your Joints will hurt less Suffering from low back... Read more →

What Motivates You? In an interview, I was asked the question, “What motivates you?”  I got a puzzled look from the interviewer when I responded, “I do”.  There are a lot of people and causes that extrinsically motivate me, but ultimately I am responsible for getting my butt off the couch.  Intrinsic (self) motivation is... Read more →

What Motivates You? In an interview, I was asked the question, “What motivates you?”  I got a puzzled look from the interviewer when I responded, “I do”.  There are a lot of people and causes that extrinsically motivate me, but ultimately I am responsible for getting my butt off the couch.  Intrinsic (self) motivation is... Read more →

THE CONCEPT   The premise of the diet is a very simple one: high carb day moderate carb day low carb day Ideally you want to have the high carb days on the days you train your lagging body parts, and the no carb days on your “off days” or you can perform cardio to... Read more →

Losing fat can be a difficult process process, but often it comes down to the things you are eating that hinders your process. Below are 5 simple reasons that may be preventing you from losing fat.   1)    You eat a high sugar, low protein breakfast We are told that breakfast is the most important... Read more →

Losing fat can be a difficult process process, but often it comes down to the things you are eating that hinders your process. Below are 5 simple reasons that may be preventing you from losing fat.   1)    You eat a high sugar, low protein breakfast We are told that breakfast is the most important... Read more →

In a staff meeting at Phenomenal Fitness, Sean, the lead trainer, asked all the trainers if there are populations of clients that each of the trainers prefer not to work with.  Another trainer, Galen, raised his hand and answered that he doesn’t want to work with kids.  Following the meeting, I asked Galen to make... Read more →

I began working with Lisa around February of 2011. Unsatisfied with the way she looked, and unsatisfied with the way she felt, she did what most people never do. She decided to DO SOMETHING ABOUT IT, not lament and ponder how things would change if she would be skinny, how nice it would be and... Read more →

I began working with Lisa around February of 2011. Unsatisfied with the way she looked, and unsatisfied with the way she felt, she did what most people never do. She decided to DO SOMETHING ABOUT IT, not lament and ponder how things would change if she would be skinny, how nice it would be and... Read more →

Why? Because when the going gets tough you quit. Working out isn’t supposed to be easy and it isn’t always fun. If it was everyone would look good. When something isn’t as easy as turning on the TV, “you’re too busy” to get your workout in. Why aren’t you seeing the results you expect to... Read more →

Why? Because when the going gets tough you quit. Working out isn’t supposed to be easy and it isn’t always fun. If it was everyone would look good. When something isn’t as easy as turning on the TV, “you’re too busy” to get your workout in. Why aren’t you seeing the results you expect to... Read more →

What makes a trainer better than another? Education? Real life experience? Are trainers worth $500 an hour? Television promotes the sensationalist craze over celebrity trainers such as Julian Michaels, staring on TV shows such as “The Biggest Loser.” The fact is just because they have a pretty face does not make them an expert in... Read more →

What makes a trainer better than another? Education? Real life experience? Are trainers worth $500 an hour? Television promotes the sensationalist craze over celebrity trainers such as Julian Michaels, staring on TV shows such as “The Biggest Loser.” The fact is just because they have a pretty face does not make them an expert in... Read more →

Being good is average, being good is a “C” student. Being good lumps you in with the rest. You don’t stand out being good. You won’t get anywhere being good. Being good, will ultimately cause you to fail.   Get Comfortable Being Uncomfortable Get out of your bubble that you’ve been living in. It’s easy... Read more →

By President-elect John F. Kennedy Beginning more than 2,500 years ago, from all quarters of the Greek world men thronged every four years to the sacred grove of Olympia, under the shadow of Mount Cronus, to compete in the most famous athletic contests of history—the Olympian games. During the contest a sacred truce was observed... Read more →