Friday, December 25, 2009

Merry Christmas!

Hey, just a quick shout out to say Merry Christmas and Happy Holidays to everyone!

The New Year is approaching... time to re-focus on your goals and continue to challenge yourself to improve your fitness and performance!

All the best,


Saturday, December 19, 2009

17-My "Barbarian" Post Workout Power Shake

This video is a quick look at how I make my own post-workout "Barbarian" Protein Shake. I throw alot of good stuff in there, including:
  • yogurt
  • whey protein
  • 'good' fats (ie- flax oil or fish oil)
  • baby carrots
  • an apple
  • a handful of spinach
  • oatmeal
  • grape juice
  • creatine
  • frozen berries
...and more.

Check it out, and leave me a comment with your protein "power" shake recipes.

If you checked out my post from last week, you saw Jeff Anderson's information on how to "Make Your Own Supplements". As he explains you don't need to spend alot of money on fancy, expensive supplements. I would argue that most of that extra money you would spend on "big name" supplements goes toward exaggerated advertising and marketing hype!

This makes me mad.

In most cases you can find nutritional supplements of the same quality for a much lower price, or you can purchase the ingredients yourself at a fraction of the cost! If you want more information on supplementing your diet, and how to save money by making your own supplements, check out Jeff’s site at, or post your questions below; you can also sign up to see a video on his site that shows you how he makes a great pre-workout energy drink.

I’ve read his ebook, and used some of his ideas myself… there is some good stuff in there.

Ok, I've been focusing on nutrition for a few posts now, and hopefully it's helped you all stay on track over the holidays! Over the next few weeks I will be sharing some great training information with you (ie- bodyweight workouts, core training, home workout ideas, etc). Stay tuned for that!

Stay fit,


Friday, December 18, 2009

How to Choose a Protein Supplement

In this issue I want to discuss nutritional supplementation.

When it comes to nutrition, my focus is usually on "whole food", although often supplements are very helpful to ensure proper nutritional demands are met. I’ve mentioned Juice Plus in a previous newsletter, and the importance of a whole food fruit and vegetable concentrate (Check out, but this time I’d like to focus on protein supplementation.

I recently had a client ask me about taking whey protein (how much to take, when to take it, what type to take, what quality, etc). He was confused by all of the different protein supplements available and the overwhelming amount of advertising.

We all know that to build muscle, you need protein, right?
If you're aware of how much protein is necessary to recover properly from your workouts every day, chances are you've figured out that supplementing with protein shakes is an easy way to get in some great quality protein to build muscle.

I usually recommend consuming 1 gram of protein per lb of lean bodyweight per day. The question is WHICH protein should you be taking?

When you shop for a good protein powder, you will be bombarded with all kinds of crazy marketing for the latest Super Powered Protein supplement. In my opinion, many of these supplements are hyped up junk, and cost much more then they should.

The truth is you can make your own powerful supplements right in your own home, and save some decent money while you’re at it.

Jeff Anderson, the Muscle Nerd, talks about this in this great resource he produced at

This video tutorial by Jeff Anderson does a great job of explaining protein supplementation. In it he discusses:

•Which protein get's an "A+" on the Muscle Nerd Report Card of supplements.
•The exact times you should take your protein supplements to gain more muscle.

Protein Supplement Review Report Card: Beyond The Basics!

By The Muscle Nerd, Jeff Anderson

For more information on supplementing your diet, and how to save money by making your own supplements, check out Jeff’s site: Make Your Own Supplements

Next I'll be posting up a video showing you how I make my own post workout Power Shake... it's pretty crazy how much stuff I actually throw in it!

Until then, stay fit and train smart!


#16: Interview with My Nutrtionist

My interview with registered nutritionist, Trionne Moore.

She shares some tips for improving athletic performance and for reducing body fat.

Find out more about her out at

Stay fit,


Sunday, December 6, 2009

WIN the Battle of the "Holiday Bulge" This Year!

It's hard to believe the holiday season is upon us once again!

The holidays are traditionally a time for giving, a time of good cheer, a time to celebrate with family and friends, and of course a time during which most of us indulge in copious amounts of food and drink!

This holiday season I'd like to challenge you to actually lose body fat, rather than focusing on "minimizing weight gain". The following Top Form Fitness strategies can help you realize this goal of starting the New Year in better shape:

1. Plan your "cheat" meals in advance. You still need to enjoy your favorite foods while getting in better shape, so schedule the days when you have a big meal planned in advance. For example, mark on your calendar: holiday parties, Christmas family dinners, and any other major event that involves large meals. Allow yourself one of these "reward" meals each week, but once you've made this schedule stick to it!

2. Eat "Low Carbs" the day before one of these "reward" days. When you deplete your body of it's glycogen stores by consuming fewer starchy carbs and sugars, you increase the likelihood that the additional calories you consume the following day will be stored as glycogen (for energy) as opposed to being stored as fat.

3. Schedule your fat burning workouts in advance as well. The holidays can get busy with shopping, family time, parties, etc, so you need to plan your workouts in advance to be sure you make time for them. Also plan a workout before each of your "reward" meals, to further deplete your glycogen stores and increase fat burning.

Remember you don't need to slow, long duration cardio workouts to reduce body fat. In fact, shorter, higher intensity circuit training workouts, as in the Top Form Fitness System, are far more effective. Try performing a high repetition circuit training workout using body-weight and free weight exercises, and alternating between compound exercises for your lower body, upper body and core throughout the workout.

4. Don't drink your calories. Reduce your consumption of alcohol, soft drinks, egg nog, and juices over the holidays (as well as during the rest of the year!). Beverages are typically very high in "fast-digesting" calories and will end up expanding your waistline without making you feel full or satisfied. Stick to water as your main beverage, and keep tight reins on anything else you drink over the holiday season.

5. Eat protein in most meals. Protein foods are not only filling, but they can help moderate your blood sugar levels and control your appetite. You will usually have plenty of high-protein foods to choose from over the holidays, such as turkey, chicken, and ham.

6. Make sure you have strong social support. This is a time of year when you will need to get support from your family and peers. It helps to let others know that you are working on improving your fitness and making some lifestyle changes. This increases your accountability as well as creating a support group of those around you.

I also invite you to share your "nutritional challenges" over the next few weeks on this blog, as I'm sure there are other readers who can offer words of advice and support from their own experience.

That's it... a solid 6 Step Plan to help you actually lose several unwanted pounds over this holiday season, and start your New Year off ahead of the game!

I am also working on something you will definitely want to check out soon: an resource which will include my Top Form Fitness training system as well as a complete body-transforming nutrition plan by nutritionist Trionne Moore. We expect it to be available by this spring, 2010. Keep an eye out for it at

Happy Holidays!