I hate shopping dresses. I get anxiety attack from just thinking I have to get something to wear. The battle is already lost because the items in the stores were not meant to fit a body like mine. They were made for skinny people or skinny fat people.  I try them on and they don’t [...]

It does not matter how much knowledge you have about dieting, metabolism, training, physiology or stress management if you simply get lost when it comes to applying your knowledge. Who cares you know this and that but you fail at putting that knowledge into DOING? I don’t know how it got that way, but how [...]

Realizing and accepting the obvious truth can be quite tough when it’s regarding a price you pay for something you have a desire to accomplish or obtain. The “lean all the time” lifestyle requires constant discipline… It’s not a get in shape for a photo shoot or fitness show and then have that all-you-can eat [...]

I’ve never done yoga, I was never a ballerina and not a gymnast either. But I did understand early that stretching was needed not to be flexible for the sake of it but in order to stimulate more muscle. Flexibility equals better range of motion. Better range of motion equals better muscle activation. More muscle [...]

It may be one of the more extreme diet concepts out there I am sure, but extreme does not mean it is not a healthy option. There is a reason why I include the different foods in the concept.  I believe in preventing sickness and disease with nutrition and an important part of it is [...]

Wondered what fish is safe to eat? And what about the water you drink? I talked to one of the know-it-all about the planet and how we should save it…. In the fitness community eating lots of protein is common practice. We eat tuna, chicken, protein powders, eggs, you name it we eat it if [...]

I feel like I’m a parrot. I repeat and repeat the same lines over and over because every day there is someone new who just did not read the old posts or did not take the time to research not even a little bit before asking and since I have a short temper and yeah [...]

My body is my temple because it’s the castle for my soul. When I take care of the walls and the insulation my mind and my inner life is revitalized, refreshed, reincarnated. In the gym I tear it down and then I leave the damaged muscles to my thai massage lady. She steps on me, [...]

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With my constant statement I eat almost no grains at all on regular days I understand you fall into misunderstanding and into believing I am on a low carb kind of a diet. Well, I am not. I’ve never done a ketogenic diet in my whole life and no I won’t either because I consider [...]

I’ve logged my workouts since day 1 back in 1999. Yes it sounds like a song, but hey, it’s just the fact. I never kept the books, when one was done cover to cover I kept it around so I could check back on my progress when writing in the new book for a few [...]

Conventional bodybuilding’s foundation lies on two seasons: on and off. Off season you are supposed to eat more, gain weight, get stronger and make progress. ON season means you cut down on calories, lean out with that plus add or increase cardio or training frequency. The “rule” is you cannot do all at once, you [...]

Being angry with the world is like trying to stop a river with a little spoon and heaping one after another into a little container and hope you will win. Hey, it won’t happen, you can try but see, the force of the river is way stronger than you you cannot ever control it. Instead [...]

No matter what goals and missions in life you have there will be sacrifices needed to get there unless your goal is to simply stay alive and float around until you die. Every time your goal requires discipline and control of the environment you flirt with obsession. Obsession has a negative ring to it but [...]

The feeling of being deprived of the good things in life is what usually stops you from ever reaching your fitness goals.  You see, you cannot argue with your metabolism, you won’t win! If you are not a  serious ultra hard gainer who can live off crap and still be skinny as a stripped chicken [...]

Tuesday night couldn’t fall asleep. I was excited to wake up 4.30 to train legs and double session it with HIIT post since I was heading out of town.  Jumped out of bed, fixed breakfast, got the coffee with a little skim milk,  the bcaa’s, loads of water and then rushed away to Golds. It’s [...]

The question about the perfect cardio approach must be right up there in top 3 of FAQs I receive and with all right because yes it is confusing. Why? Because there are many ways on how to go about it. Why are we doing cardio? We are no runners, we are training our muscles to [...]

So you wonder how much veggies I recommend for you to eat? 5% of your bodyweight or 1 gram of carb per lb of weight and that is the amount coming from veggies, the extra additions from oats etc are additional. For a  woman of 100 lbs let us say, 5% is 5 lbs. 5 [...]

The average fitness junkie who competes in a show or two per year has this rhythm of life: dieting very strictly for three months, then show time and the post show binge where IHOP, cheesecake factory, Coldstone and McDonalds suddenly get new unusually fit customers. Now, miss or mr Fitness Junkey regained all body fat [...]

For all of those of you who have successfully dieted for a photo shoot or a competition you all know how empty life seems when it is all over. Suddenly there is no deadline, no obligation to be in shape for a certain date.  You have no more reason to be very disciplined and stay [...]

Everyone wants to be successful. Doesn’t matter what field you are in, we all want to lead great lives filled with happiness, personal growth and success. There are many roads that lead to that same goal, but I believe in the one where you focus on bringing happiness to other people as a means to [...]

Sometimes I feel like a bad economy. There are cut-downs, cut-offs, trades and exchanges. Constant analyzing on what is necessary, what is required and what I can delete from lifestyle. It’s either adapt or die trying, it’s accept or stop complaining. I don’t know where we were taught that life should be fair, because clearly [...]

Yesterday was a windy chilly day in Venice. I was walking block after block without knowing where to, I just found new alleys, new little roads and it was all so quiet, I was alone, I did not see or hear anyone else. And then it suddenly hit me again and I love when it [...]

” it’s too heavy!!!” No it’s not, you just need to practice lifting it more.  The weight has a purpose: to stimulate your muscles to tell your brain “hey, dude, this is some serious weight here we’re supposed to lift and that ain’t happenin’ if we don’t get some assistance… like MORE muscle?”. It’s supposed [...]

Myths there are many of, not to mention in the game of getting lean and mean. For every year though I learn more and more that those myths are actually not as crazy as they may seem. Whatever you choose to do which is considered extreme will have potential consequences. I said it before and [...]

If you train more than three days a week consider yourself an exercise addict. If you choose not to snack between meals even though you are hungry, you have an eating disorder. Not buying into the advertisement for the newest potato chips? oooh, you are one scary consumer there, how dare you say no to [...]