You’ve probably read different, very strong opinions, from various people about what you should do when you get to the gym. Oftentimes, they’re telling you there is only ONE way to workout to really get the “results” you want.

That’s simply false.

Truth is, there are many different programs that will help to get you to your goals, regardless of what those goals are, however there are some things that any truly successful programs will have in common: they preach consistency, they’re planned out in phases, and the workouts match the results they promise.

If you’ve read my blog for any amount of time at all, you’ve probably noticed I talk about feelings a lot. To quote my colleague, friend, and one time contributor to this blog, Patrick Umphrey, “Feelings matter”.

To let your feelings interfere with whether you work out on a given day or eat healthy would be a mistake, but equally as bad is not having an awareness of how your emotions can dictate your success.

I want you to be brutally honest for a second here, and ask yourself what feelings you feel, or felt, that kept you from starting to exercise and eat healthy.

Most of the clients I work with probably experienced the same feelings you are now when they first started, shame and vulnerability. Shame of not already being in shape, and feeling vulnerable setting foot in the gym for the first time worrying that you’ll stand out like a sore thumb.

Today’s guest post comes from Casey Lee, the program director of the Parisi Speed School @ The Edge gym in Williston, VT. Casey is an incredibly talented young coach, who has also become a close personal friend and colleague of mine. He’s worked alongside some of the brightest minds in the fitness industry. Bottom line: Dude is a Stud!

Batman had the joker.

Luke Skywalker battled the Empire.

Every day I battle spoons, forks, and knives.

Nutrition has never exactly been my strong point. However, I absolutely believe that having strong nutritional principles is crucial for achieving 90% of our fitness, strength, and physique goals.

I posed two questions to my FB friends and fans of my FB page about a week ago.

What motivates you to be active and eat healthy?


What has been holding you back from exercising and eating healthy meals?

An interesting thing happened.

I’ve been hesitant to write this blog for a long time. Partly out of a misguided sense of fear and shame. 

Time to buck up and get over that shit though, and hopefully in the process help some of you if you’re in the same place I was.

One of the things I talk about the most on both my blog and FB page is the importance of healthy eating. 

Admittedly, I’m not perfect with that even to this day.

Truth be told, I was forced to learn over and over again what eating healthy meals looks like, and for that matter what healthy eating habits look like, and trust me I still indulge (at times more than I should).

If your mama (or whomever was responsible for raising you) was anything like mine was, she was a smart lady. She most likely bestowed the real keys to being a success at a very early age, problem is, at least for me, I was too young to understand the knowledge bombs she was dropping.

Though this is a fitness and nutrition blog, much of what you’re going to read here should be applied to your everyday life if you don’t want to suck at being a human. 

So, let’s go ahead and revisit some of the things she's told you that will make you a total bad ass.             

Your mom always told you breakfast was the most important meal of the day.

What she didn’t tell you was that it was gonna be hard AF to eat something healthy in the morning with the fast-paced world we live in nowadays, or that it would require you not hitting the snooze button on your alarm multiple times when it first goes off in the morning.

I know, the idea of not sleeping in to the last possible minute sucks. I struggle with that A LOT myself.

Today I have a real treat for everyone.

My good friend, and fellow mentally juvenile Strength Coach Patrick Umphrey honored me by writing up a killer guest blog for my site today.

Patrick is an incredibly talented coach who has managed to really help transform many people's physiques and more importantly their lives through his combination of experience, empathy, and grounded scientific knowledge.

Dude is an All-Star and I'm so pumped he chose to contribute to my site. 

Also, he likes to make the occasional poop joke..... Ok, maybe more than occasional, but who doesn't like a good poop joke.

You've been asking a lot of questions lately about how you can get lean, and stay that way.

I want you to know that I heard you, and to help you out, I put together this video that details how I approach nutrition with my clients, to ensure that they lose weight and most importantly keep it off and stay lean all the time. 


(Be sure to look out for an excellent guest post from my friend Patrick Umphrey coming later this week on calorie counting)

I know you’re slammed. Work and life are jam packed with things you’ve got to get done. Meetings, family events, and the general daily “adulting” chores make getting a consistent workout schedule/regimen feel impossible. 

The second you think you’ve got free time to get in your workout, something else pops up, and you immediately feel like you’ve got to get that done too, so the workout gets put on the back burner, and when everything is finally all set the idea of lounging on the couch watching mindless TV in your PJs (if you even have time for that) feels way more appealing than exercising.

I’ve been there myself too many times, and I’m also really good at convincing myself I deserve/earned that TV break too.

I’m going to say something that sounds really mean and messed up. It might even piss you off a bit, but please stay with me for another two sentences afterwards and I promise you won’t hate me as much.