Download A Free Guide On Healthy Food Shopping

It can be quite the struggle to buy healthy groceries these days, especially when you have to walk into a store with every food imaginable. Remember, grocery stores are businesses, and it is their job to get you to spend as much money as possible.  Gone are the days where you have to fight against your wants and desires. Now you have to deal with the best advertising money can buy. For instance, I had the intention of going to Trader Joe's to buy one item, and an hour later I had 100 dollars less in my bank account. Another time I went to Whole Foods with the intention to buy snacks for a movie. I had my mind set on dark chocolate covered pretzels, but guess what happened? I walked into the store, and right away I see a table with the sign "Self Serve: Potato Chips. And if you know me well then you know I love salty foods. So, of course, I went ahead and filled up my bag with the chips.

How crazy is that?

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1 Out Of 3 People Should Not Eat Before Bed

In my six year experience as a personal trainer, I am constantly asked if we should be eating past a certain time. When I am asked the question, the client expects a quick yes or no answer. Unfortunately, it is not a black or white. From a calorie perspective, the timing of food has minimal importance. The most important factor is a caloric balance.  But, nothing in life operates in a vacuum. We can't just look at calories in versus calories out when we are focused on overall health. We must look broader and include all the pillars of health.

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erik rokiskyComment
Does Fasting Slow Down Your Metabolism?

In a past article (click here), I went over how small frequent meals have no impact on your metabolism and that overall calorie consumption is the most important factor when it comes to metabolism. This week I will debunk the myth that fasting causes your metabolism to slow. I know at one time or another we have all had someone tell us this:  “If you stop eating, your body will go into starvation mode and store fat to conserve energy.”   But for most people, this couldn’t be further from the truth.

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erik rokiskyComment
Increase Energy Levels With My Morning Routine

In last week’s blog post I wrote about a fictional character who struggled to maintain a healthy lifestyle. He went to bed too late and neglected whole foods and exercise. Instead of eating nutrient dense foods and exercising throughout the week, he did the complete opposite. The lifestyle consisted of refined carbohydrates, fatty foods, and sedentary behavior. A diet high in processed foods and low in movement is a disaster waiting to happen. Add in a lack of sleep, and you have the perfect recipe for poor health. The risk of weight gain, disease and depression will increase substantially. Unfortunately, the vast majority of us are living with this diet. We have become a nutrient, sleep, and movement deprived society. But there is hope. We can change our behaviors and patterns. Granted, it will be challenging. And at times, you are going to want to quit and go back to your old ways. However, you can’t let that happen. You owe it to yourself and loved ones to take good care of your body. After all, you only get one body and mind.

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Muscle Growth Is The Key To Weight Loss

Calorie consumption doesn't determine how much weight we gain, calorie net balance does. Your calorie net balance refers to the number of calories you consume versus how many you burn. In order for someone to lose weight you have to be in a calorie deficit ( you expend more than you take in ) and if someone wants to gain weight then they need to be in a calorie surplus (consume more calories than you expend).

Do you remember when the world found out that Michael Phelps consumed 11 thousand calories a day?

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