Your Holiday Survival Guide

Holiday Survival Guide

Let’s face it: It is hard to stick to a healthy eating and exercise plan during the holidays, I’m not naive about that. Everywhere we turn, there are tempting foods, drinks, and treats from office parties to our own traditional family favorites.

When you add in a busy, stressful schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as the pant sizes are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take SOME effort, but you will thank yourself a thousand times when January 1 rolls around and you have no regrets!

There are 3 main components to surviving the holidays and emerging a healthier, happier person in the New Year instead of the “Oh I feel like crap” that we have all experienced.

Workouts: I know that you don’t want to spend some of your holiday factoring in gym time; so that’s I’ve assembled 4 effective workouts that take a min of 20 minutes to complete and keep your metabolism up long after you’ve finished the final exercise. The best part? These can be done at home with minimal equipment or just bodyweight for those that are in the middle of travel.

Nutrition: Eating supportively during the holidays is a struggle for most. Between the ever-present holiday sweets and the seemingly weekly holiday feast, keeping your calories in check becomes a monumental challenge. In this guide, here is a simple but effective system to help you control the holiday binges and keep you on track.


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Some Popular Nutrition Questions Answered

Over the past several months we’ve been posting more and more videos on our social media pages, well I realize that not everyone has access to these so we moved some of the video to our YouTube channel and then we are bringing them here.

I currently have quite a list of videos that I’m still planning on shooting so if have any that you would really like to see just comment below :)


How Many Calories SHOULD You Eat?


How Many Calories do You Need to Cut For Fat Loss?

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56 Daily Weigh-Ins

56 Daily Weigh InsWe are all guilty of this at one point in time

You KNOW that its bad to do daily, you KNOW that this won’t change overnight and you KNOW that doing it is just going to screw with your head even more; but you still do it anyways

You weigh yourself. Every. Single. Day.

Personal trainers from all over will cringe at hearing about a client doing that because we (the trainers) KNOW that daily weigh-ins are not a good idea.

This messes with your head, can cause discouragement after a few days which can lead you to make dumb fitness or diet decisions that actually will do more harm that good.

Daily weigh ins are NOT a good idea.


Why checking your weight daily is bad for your health.

Your body didn’t gain fat overnight so don’t expect it to lose fat overnight (seriously if your weighing in daily you most likely are wanting to lose fat).

I get it though; that answer above sucks. We all want instant gratification, we want our results now, but physiology doesn’t happen that way.

The body has a hoard of physiological mechanisms that happen on a daily basis that influences your weight. [Read more…]

Why can I not stop eating crap?

Why can I not stop eating crap food | Cheat meals | Fitness Revolution RowelttI had this question asked to me the other day from a client and it’s not the only time that I’ve been asked that.

Those that know me, KNOW that I can get very philosophical or cerebral with my answers, but theory doesn’t give you the answer that you or this client was really seeking.

You want the answer of HOW to stop eating crap food.

Well I’ll give you the same answer that I gave them and, to date, it’s the best way that I can explain WHY you break down and eat that pop tart (which I love by the way).

Why did you eat that crap food?

The answer is simple.

It made you feel good. That’s it.

Nothing sexy about it, except that food makes you feel good, it gives you the pleasure that you were seeking at that moment. [Read more…]

So you want to lose fat: START HERE Part 3

So you want to lose fat start here | fitness revolution rowlettDisclaimer: This blog is intended for the beginner, NOT the advanced gym rat or seasoned fitness buff. When you have several years of successful dieting under your belt you think differently because your circumstances (athletic performance, could be one) are different. This is step one of many to get a beginner to where you are at now. We are just trying to master one thing at a time.

Ok now here we are getting into a bit of finer detail, so much so that I really don’t talk about it as much because, to be honest, it isn’t as important to the majority of people that are looking to drop some body fat.

In the big scheme of having a successful diet, calorie balance is number one and your macro breakdown is number two; so if you were to focus on those two principles right there you will have a GREAT chance of having a successful diet, or way of life depending on what your goal is.

Now here is the next question that people ask when it comes down to eating a certain way… how many meals a day should I eat AND what are the best times to eat them?

I’ve read some very silly rules of thumb from the “webgodz” that have ranged from: [Read more…]

So you want to lose fat START HERE PART 2

Fitness Revolution RowlettDisclaimer: This blog is intended for the beginner, NOT the advanced gym rat or seasoned fitness buff. When you have several years of successful dieting under your belt you think differently because your circumstances (athletic performance, could be one) are different. This is step one of many to get a beginner to where you are at now. We are just trying to master one thing at a time.

First off, if you have not read Part 1, I HIGHLY recommend you do so first before stepping into this blog. Otherwise you could be confused by things, and of course I want this to be as simple as possible.

I should add a fair warning though, this blog involves… MATH <== Damn I know

As we summarized in the last blog one of the biggest components to diet success is calories. With a goal of losing fat, you will have to eat less calories than your body needs. If your goal is to GAIN weight, then you need to eat MORE. In PART 1 we talked about how to find YOUR calorie number. [Read more…]

So you want to drop body fat? Start Here

Want to start losing fat start here | Fitness Revolution RowlettDisclaimer: This blog is intended for the beginner NOT the advanced gym rat or seasoned fitness buff, when you have several years of successful dieting under your belt you think differently because your circumstances (athletic performance could be one) are different. This is step one of many to get a beginner to where you are at now. We are just trying to master one thing at a time.

The nutrition world is SO overwhelming.

Even I say that, and I’ve been in the industry for a number of years, so I know the beginner is just freaking swamped with trying to figure out what to do.

Many people that come in our doors just don’t know what to do with all the conflicting info out there, and I mean, its no wonder.

Do they do Atkins, Paleo, Low-Carb, Low-Fat, Not Eat after 6, or was it 7, do time zones matter? What about whole grains, ever hear of IIFYM, South Beach, North Beach, WEST SIDE!, Mediterranean, is butter a carb…?

$hit the list goes on!

Personally I feel this is why so many beginners just give the big middle finger to “dieting” and eat whatever they want.

After talking to so many people I decided to help clear the air of all of these “diets” and start with the bare bones science of this world to help YOU have the best idea of where to start. After that we will get into the nitty gritty of this world.

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Do “fit” people struggle with fat loss

Photo Courtesy of: Elizaveta Mukminova

Photo Courtesy of: Elizaveta Mukminova

About several days ago I had an interesting conversation with a fellow personal trainer and business owner and a comment was made that put into words something that I had thought for quite sometime time.

“Compared to the average person we eat pretty clean and workout regularly but we still can’t believe that we are not leaner than we are.”

There are people are there that workout and eat fairly well, compared to the majority of the population; personal trainers, fitness buffs and gym rats to name a few. These are people that eat breathe and sleep workouts and proper nutrition, you know the ones that I’m talking about.

A question comes up from these people

“I workout 5x a week eat fairly well, but I can’t seem to stay lean or in shape.”

Now ,YES that is very variable based question with LOTS of what if’s and criteria to it, but let’s take this one step at a time.

Being a trainer I’ve run into all walks of life from people that seem to cut weight rather quickly and others that it’s a damn fight for every pound, and that doesn’t’ always include the beginner, but the people that have several years of lifting seasons under their belt.

These veterans get it, they workout and eat right, so why don’t they have a year around lean look?

What I’m going to say may rub a few the wrong way (#sorrynotsorry) and some are just theories from my personal observations and experiences so take this with a grain of salt. [Read more…]

14 Lessons of 2014

imagesAbout this time last year I did my 13 Lessons of 2013 and I figured why not continue that trend. 2014 was, in my opinion, one of the years that I learned more than any other year prior. Not just with training, but business, life, myself, the list goes on; but for the purposes of this blog I’m going to keep everything as fitness related as possible because some of the lessons that I did learn were game changers for our clients.


1. The cheapest food is always the most expensive food

I see this more often that people will actually tell me that they cannot afford to eat healthy; that their budget only allows them to live on the dollar menu at McDonald’s or less expensive gas station food. 

Not too long ago I would call BS at this, but to be completely honest it’s not their fault because a lot of the masses have been led to believe that  eating “healthy” is expensive. That you have to have grassfed or free range meats, organic produce and gluten free what ever and YES that will cost a BIT more. But in all reality you MAY save SOME money at first by living off processed and fast food but you will pay a compound interest later in life when your medical bills are sky high from years of eating fake food.

I wish I could find it but I wrote a piece awhile back where I stated that processed cheap foods lead to higher divorce rates. <=== Bit of a stretch, maybe. But if you feel like crap how do you think that’s going to carry over in a relationship? [Read more…]


New Years Resolutions | Vegas Challenge

photo credit:

I once read “ People complain about the “New Year’s Resolutioners” in the gym at this time of the year… well, maybe if you HELPED THEM instead of giving them a hard time they would say all year.

I couldn’t agree more, in fact it inspired me to get into this business.

Personally when ever I have worked with people that started up after the holidays they ended up fitting into TWO camps:

Camp 1: People that just fell off the wagon from the holidays, feel like crap and need someone to light a fire under the a$$.

Camp 2: People that have TRIED multiple times but never found the fit, AND a lot of those had admitted that they didn’t go to the gym because they were intimidated.

Do either one of those sound like you?

I feel for those people that are just starting out or starting over and I don’t care if they are labeled as “Resolutioners” or not, just the the fact that they are trying to make a change is what matters.

Personally it motivates me to work even harder to see someone trying to make a change in their life, we all know how challenging that can be.

Let’s think about Camp 2 for example, a big reason people stopped going to the gym was they never found a “fit” AND they were intimidated. $hit those people are some bada$$es in my opinion.

These people have fallen off the wagon, more than once, but STILL CAME BACK. On top of that they are coming to a place where over 50% of the people that workout there are pretty fit as it is; so they feel they stand out BUT are still willing to try again.

How does that NOT put you in a mindset to be better and work harder!?

BUT with that said, that brings me to a point that as a trainer I get asked, A LOT.
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