Got Piriformis pains?No stretch helping release your tightness?This 10 min self help tutorial in how to massage your piriformis is GOLD for you who have lower back, glute and hamstring pains.It's on my to do list today for myself.

How do you avoid fat gain during your lean muscle gaining program?Defeed 2 Refeed at a higher calorie intake and regular refeeds can still make you end up with more body fat. Here I share the way you need to see the calorie range over time, not just in one week's time, if you add a refeed and it's 100% healthy, what happens?After months of nutrition dedication it might feel like you're reverting to where you started, that's why you must know how it works.To gain lean muscle is the toughest road you can choose when you want to pack on muscle for this reason: it doesn't take much to fatten up.I share the difference between a few couple of hundreds HEALTHY calories a day over time.Now imagine if you are justifying a protein bar once a week, an apple more one day and then enjoy a simple dinner out on Saturday, this all adds up! Email me for scheduling VIP coaching with me!

The Breads & Buns Aisle: let's talk a walk into the jungle of baked goods and check what's nutritious and what's junk!In this K.I.S.S grocery shopping session I go over sourdough bread, soft sponge like bread, whole grain buns and everything in between.It's easy to fall for marketing claims and forget to double check what it means.I compare various breads from the store to pick out the best options for you.