Who Wants to Be King, Week 3

It's bi-weekly weigh-in time and I'm happy to report that I'm still down overall but I've put some of my water weight back on and I'm feeling great -- thank the gods! I was able to (mostly) get through all of last week's workouts with no interruptions save for some of the running, which is … Continue reading Who Wants to Be King, Week 3

Who Wants to Be King: The Introduction + 7 Questions + Week 1

Hey! Anybody remember Mount Crushmore? If you're late to this party, Mount Crushmore was a program I made back in March where I brought my readers through 12 weeks of workouts and meal plans. I lost 3.4% body fat, gained 6.6 pounds of muscle and lost 7.3 pounds of fat. That was a win for … Continue reading Who Wants to Be King: The Introduction + 7 Questions + Week 1

JTF’s Mount Crushmore, Week 7

We're on the downhill, guys! Ultimately last week was a good week. I started with a new client, had a spa day, cooked an unreal dinner on Saturday night, had another extremely challenging MMA class on Sunday and spent some quality family time with Cara's folks to celebrate Mother's Day. On the downside, however, I … Continue reading JTF’s Mount Crushmore, Week 7

JTF’s Mount Crushmore Meal Plan: Week 5

As the fifth week of JTF's Mount Crushmore begins, so does a new meal plan. I want to start it by referencing a topic one of my favorite online trainers James Smith said in an email this week. After a brief tour in the States, the Australian-native trainer discussed how much he's looking forward to … Continue reading JTF’s Mount Crushmore Meal Plan: Week 5

JTF’s Mount Crushmore (Supps) — Macros

Did you read my post about Calories yet? If not, give it a go. I'll wait here. If you already did, then I need to ask you ... Are you just getting started with your weight loss/gain goals? If so, I'll say that you can (and should) read this post, but do so with the … Continue reading JTF’s Mount Crushmore (Supps) — Macros

JTF’s Mount Crushmore Meal Plan: Week 3

Three. Three, y'all. In the last week and a half, I've spoken with three people about their nutrition because they were having some issues with their weight loss goals and/or body composition. And in each of those cases the verdict was the same -- people not eating enough. I know it sounds counterintuitive -- I … Continue reading JTF’s Mount Crushmore Meal Plan: Week 3

JTF’s Mount Crushmore Meal Plan: Week 1

First of all, I'd like to say sorry that it has taken so long to get this post up. I had it ready earlier in the week but could never quite get a good enough photo of meal six. Anyway. Let us begin ... Let me start this by saying meal plans are hard, y'all. … Continue reading JTF’s Mount Crushmore Meal Plan: Week 1

JTF’s Mount Crushmore, Week 1

Alright so we're on it. Mount Crushmore is a thing and it's pretty exciting! There's a lot to get through here so let's dive right in. I'll quickly say that this week my weekly weigh-in and bi-weekly measurements were all done with InBody Testing at my local Nutrishop. This is a free service they provide … Continue reading JTF’s Mount Crushmore, Week 1

Mount Crushmore: the Introduction + 7 Questions

In my last post I mentioned that we'd be discussing "fat" in the next post. Looks like it didn't work out that way and I honestly feel bad about it. HOWEVER. I'm going to do you one better. How about instead of just talking about fat, we put fitness and nutrition into practice and actually … Continue reading Mount Crushmore: the Introduction + 7 Questions

FFF: August 3 — AKA “Just Order Your Damn Burger”

Quick Note Made After Drafting This Post... Friday is burger day in the Food Network Kitchen at my office. Today's burger special was Greek style. Going "all the way" on said burger includes grilled red onions, feta cheese, tzatzki, and for a dollar more, bacon. The Burger Day bar line is set up assembly line … Continue reading FFF: August 3 — AKA “Just Order Your Damn Burger”