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INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

5 MyFitnessPal Hacks to Track Calories in No Time

6/29/2022

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There’s no quick or magical way to lose weight. You just have to do it the natural way – diet and exercise and stick to it – and be able to do it at your own pace.
––Jordin Sparks
​Are you spending hours on MyFitnessPal, painstakingly adding in each meal ingredient by ingredient, fighting the database to find the right entries in a sea of green ticks?
 
Is this driving you insane?
 
Then you absolutely need to read this article.
 
It’s based on a presentation I recently created for my clients’ Education Library, and it covers five easy hacks to complete your food log in five to ten minutes per day. Yes, it’s possible.
 
Ready to stop wasting time that could be better spent making gains?
 
Then smash that “Read More” button.

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5 Steps to Stay on Track During the Summer Holidays

6/15/2022

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Free stock photo from Pexels.com.
​It’s all about how you treat your body. It’s proper rest and proper nutrition.
––Tony Gonzalez
​Worried about ruining your fat loss progress during the summer holidays?
 
This is the article for you.
 
First of all, being nervous is a good thing:

  1. It shows that you really care about the hard work you’ve done so far.
  2. It also means that said hard work was actually worth your time, because you got good enough results that you’re committed to keeping them.
 
Second of all, being nervous is completely normal.
 
You’re going away from home, maybe somewhere you’ve never been before.
 
Your routine is going to be all over the place.
 
The healthy habits you’ve carefully crafted for months will need a radical change.
 
It’s OK to feel a little overwhelmed.
 
Fortunately, maintaining your fitness habits is far from impossible… if you treasure the five steps I’ll cover in this article.
 
This approach is based on my recommendations to my own clients, who end up not only maintaining their results like pros, but also having a smashing time. 
 
Let’s get right into Step 1.

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A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth

6/1/2022

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Picture
Free stock photo from Pexels.com.
Sleep is that golden chain that ties health and our bodies together.
––Thomas Dekker
​I’m sure this will come as a shock, but, when you don’t sleep well, life sucks.
 
What you may not know and what’s worse by far (let’s get our priorities straight here), is that your gains will suffer.
 
You could have the best training program and diet in the world, but, if your sleep is inadequate, you’re going to struggle with:
 
  • Losing fat
  • Gaining muscle
  • Improving training performance
 
Yes, that’s basically everything.
 
Fortunately, improving sleep is easy, cheap, and more anabolic than expensive supplements, pre-workout formulas, and other less useful yet “sexier” fitness tools.
 
So don’t sleep on this low-hanging fruit. (See what I did there?)
 
Keep reading for a comprehensive guide on:
 
  • The benefits of sleep on your gains
  • The negative effects of inadequate sleep
  • What “good sleep” is
  • Practical tips to improve sleep
  • Sleep supplements
 
Let’s delve into it.

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    Nikias Tomasiello

    An online fitness coach who likes bodybuilding, superheroes, and bread.

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  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Online Group Coaching
    • Personal Training
    • Custom Training Programs >
      • Free Programs
  • Blog
    • Podcast
  • Contact Me
    • Guest Appearances
  • Resources
    • My Links