How to Get the Most Out of Your Workouts

January 22, 2018



So you want to see some fat loss, maybe you want muscle tone, or you want to improve you health and longevity?
It’s a New Year, and you’ve been hitting the gym for some strength training, high-intensity exercise, or whatever your favorite form of fitness is.

Whatever your goals may be, there are a few simple things that you MUST prioritize in order to see the results you want.

1. Sleep
2. Rest
3. Eat

Yes, it really is that simple. No, you do not need any fancy recovery tools. Yes, you need to turn your phone off and go to bed earlier. If you truly want your training (and nutrition) to pay off, keep reading.

1. Sleep. Along with nutrition, this is probably the most overlooked and undervalued aspect of health & fitness. Getting enough sleep is ESSENTIAL for your body to repair and rebuild. Sleep is NECESSARY for your hormones to function properly and regulate its stress levels. Sleep is a GAME-CHANGER for both fat loss and performance.


Weekly walk in the woods does the body good!

2. Rest. Exercise is stress on the body. Your body needs to recover from stress in order to see improvements. If you are training every day, your body is in a constant state of physical stress. Take a day off. Recover. Let your body do what it needs to do. This does not mean “active recovery workout.” It means NO workout. Go for a walk instead, take a nap, or use this time to prepare some food for the week.

 On my days off from the gym, I roast up a couple sheets of veggies to have on hand for delicious AND nutritious meals!


3. Eat. You must be eating enough to recover and rebuild the muscles that have been broken down through training. It is that simple. If you are not, then you will not see meaningful improvements, because there simply won’t be the fuel for the muscles to rebuild. If you are looking to achieve fat loss, it’s about finding the right balance that preserves muscle while still burning fat. It can take some trial and error but finding the right amount of valuable food is key. Eat good quality food. Nutrient-dense foods give you GAINS. A solid meal of protein, veggies, and quality carbs post workout is absolutely a better choice than a sweetened protein shake for the majority of people.

That’s it folks! Three things to prioritize - so simple, yet too often overlooked. As always, if you need more help finding the right balance of food and daily practices that will get you to your goals email me at



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