Welcome to the PR Performance fitness blog
7 Habits of Highly Sexy People
Perhaps the name is a little over the top but I promise that applying these rules consistently will have transformational power. 4 are for training and 3 are for nutrition but they're drivers for lasting physical change in how you look and feel.
Underrated Benefits of Strength Training
How To Sleep Better
Did you know that the average person spends 26 years of their life sleeping? With sleep being such a large portion of our lives, it is important to prioritize.
Let's dive into the benefits of sleep on how to get better at it to improve weight loss.
Weight Loss Quick Start Guide
5 steps to fat loss on 1 page. It is foolproof and works every time. That doesn’t mean it is easy. It just means it works every time those steps are truly followed.
High Performance Grocery List
It’s time to take action and stock your pantry and fridge for success. The easiest way to stop eating junk food is to not ever have access to it. Stop buying unhealthy food and find the healthy staples that you buy every week. Shopping for staples can be difficult at first but once you know what to look for it’s the easiest thing in the world. Read the full article for my go-to shopping list.
High Performance Foods
Knowing the foods that help your muscles and metabolism without being high in calories goes a long way.
I call these High Performance Foods. Eat more of these foods more often, and you can maintain your energy and a body you like, while still having special meals out. You don’t even have to track everything.
A Fitness Audit
Just like auditing your own finances, it is tremendously impactful to look at what you are doing on a regular basis each day that is impacting your health positively or negatively. Your Fitness Audit score is a dynamic number that will change throughout your life. As summer closes in on us, and we’re in the second half of the year, it is a great time to asses yourself.
I layout what is important in a fitness audit, how to score, how to interpret it, and what it takes to score better next time.
Nutrition Quotes That Will Change The Way You Think
This is a collection of nutrition/health quotes. There is no pattern, theme, flow from one to the next, or significance to the order. The only common thing is that they will make you think about health in a new light.
How To Stay Motivated When Trying To Lose Weight
Most find that the hardest part of losing weight is motivation. People start with impressive goals and are excited, but after weeks of exercise and lifestyle changes, they lose motivation and slip back into their bad habits. This is especially true for people trying to lose a lot of weight or when they don’t feel like they’re making any progress. Here are the best strategies to stay focused.
What Carbs Are Good Carbs?
Carbs are our primary energy source and eating the right kinds can optimize your performance.
The heart of this discussion lies in the distinction between whole, nutrient-dense carbohydrates and their more processed counterparts.
Low Carb Diet Is Not The Answer
How To Eat More Protein
The Most Frequently Asked Nutrition Questions
These are the most frequently asked nutrition questions. I answer them based on real-life experiences with my clients and myself.
You Can’t Out-Train a Bad Diet
Ever wondered why you can’t out train a bad diet? Well here you go. I break it down for you simply to shift your perspective and how you think about your nutrition.
How To Build Muscle and Lose Fat at the Same Time
How To Build Muscle and Lose Fat At The Same Time
Recognize that training is the driving force. 2. Decide on a primary goal (build muscle or lose fat) 3. Center Calories around maintenance 4. Set up macro targets (start with protein) 5. Pay attention to details (sleep, supplements, nutrition)
How To Make Progress In The Gym
Why You Should Focus On Building Muscle Instead of Losing Weight
The majority of the time people will regain the weight they lost, and it comes down to several factors. Here is how to get in shape and stay in shape on your fitness journey.
Frequently Asked Nutrition Questions
As a personal trainer, I am asked every nutrition question possible. While I am not a registered dietician, I answer these questions based on the success that I have had with my clients and myself. I dive into controversial topics like fasting, carbs, and what you should be doing daily to better your health.
The True Essence of Exercise
Eventually, you're going to reach a point where you can no longer add more muscle, put more weight on the bar, run faster, etc. That day might come because you don't have the same amount of time to dedicate to working out or it might come because of the natural aging process.
How will you respond when that day comes?
Nutrition for Peak Performance: Fueling Your Fitness Journey
Nutrition is not just a pillar of fitness; it's the foundation. Whether you’re just starting out or you’re an experienced athlete, the right nutritional strategies can enhance your performance, improve recovery, and help you meet your fitness goals more effectively. Remember, consistency and personalization are key. Adapt your diet to your specific activities and goals to see the best results. Tailor your hydration strategy to your workout intensity and always consider supplements cautiously and under professional guidance.