Why Your 30 Day Meal Plan Doesn't Work
Why Your 30 Day Meal Plan Doesn't Work
Oct 05 2017

Nutritional challenges and macro plans are currently very popular, especially now that the holidays are fast approaching. Drop everything for 30 days and eat extremely clean for a short period of t...

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Determining Your Ideal Carbohydrate Intake
Determining Your Ideal Carbohydrate Intake
Sep 27 2017

So are carbs good or not?Exactly what you may not want to hear:Everybody is different, and you never really know until you experiment for yourself. Similar to an individually designed training prog...

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Gaining Muscle - Running Insulin
Gaining Muscle - Running Insulin
Sep 13 2017

If you want to get lean and add muscle, you HAVE to manage your blood sugar.Improving health and getting leaner means less sugar and a decreased consumption of processed carbohydrates which over t...

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Why Supplements are Crucial to Build Muscle
Why Supplements are Crucial to Build Muscle
Aug 30 2017

Supplements: Not everyone should be taking them—and you get what you pay for. Some over- the-counter supplements can have nutritional information off by as much as 10% or more. Just as with stage...

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Why Protein is Crucial for Building Muscle
Why Protein is Crucial for Building Muscle
Aug 24 2017

Eating enough protein is one of the easiest things you can do to gain muscle. Proteins are combinations of amino acids. During digestion, the proteins in food are broken down into separate amino a...

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Time Restricted Eating
Time Restricted Eating
Jul 28 2017

What is it?Condensing the window of when you are consuming food anywhere from a 4 to 12-hour period.Who is it for?This is most applicable for a Phase 3 client.  Someone who has mastered the fund...

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The Power of Protein
The Power of Protein
May 24 2017

Majority of people, especially females, do not eat enough protein to make positive body composition improvements. Main reasons why protein is so important: 1. Thermic effect of protein 2. Cellular ...

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Nutritional Habit Creation
Nutritional Habit Creation
Feb 01 2017

Imagine waking up and going on a walk, cooking a healthy breakfast, prepping food for the day and going to the gym. Ask majority of people and they would like for this to be their routine, problem ...

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Pre-Workout Nutrition
Pre-Workout Nutrition
Dec 13 2017

You must begin with the end in mind. A proper pre-workout meal will give you:1. Energy2. Mental drive3. FocusKeep in mind that pre-workout nutritional strategies will often represent trade-offs. Th...

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Nutrition On The Go
Nutrition On The Go
Dec 21 2017

Staying consistent with an inconsistent schedule is the key to success. Life happens, but we need to ensure we stay consistent with our deepest values. Yet, often times the first thing to fall ...

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Nutrition for Mental Acuity
Nutrition for Mental Acuity
Feb 01 2018

Experiencing yet another mid-afternoon slump? Feel like you HAVE to have another cup of coffee or other caffeinated beverage? If you eat a typical American breakfast then chances are this is you. A...

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5 Quick & Easy Recipes For Meal Prep
5 Quick & Easy Recipes For Meal Prep
Jul 31 2018

There are many myths when it comes to eating healthier, the biggest being that it is extremely difficult and time-consuming. The good news is that cooking meals that support your well-being doesn't...

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A Smoothie Without The Sugary Crash?
A Smoothie Without The Sugary Crash?
Aug 14 2018

Whether you are looking to get lean or gain weight, "The man shake" is the perfect balance of protein, carbohydrates and fats to keep you satiated without a sugary crash! Totaling 636 calories, th...

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Fasting
Fasting
Nov 29 2017

“Everyone has a doctor in him or her, we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine, ou...

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8 Reasons Why You Want to Manage Blood Sugar
8 Reasons Why You Want to Manage Blood Sugar
Nov 16 2017

If you want to get lean and add muscle, you HAVE to manage your blood sugar. Before entering the conversation of managing blood sugar, one must earn the right by mastery of all Level 1 nutritional ...

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The 6 Supplements Central Athlete Stands Behind
The 6 Supplements Central Athlete Stands Behind
Feb 24 2019

Energy balance, macronutrients, micronutrients and meal timing all have their place in a well- rounded training program, but where do supplements fit in? During our assessment process, we often fi...

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Understanding Food Intolerances For Better Results!
Understanding Food Intolerances For Better Results!
May 20 2019

Many of the individuals at Central Athlete have the common value of continual growth. For some, that means working towards increased performance inside the gym and for others, it means using health...

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Quick, Easy & Delicious Meal Prep Recipes
Quick, Easy & Delicious Meal Prep Recipes
Jun 11 2019

One of the biggest challenges for those looking to improve their nutrition is finding recipes that are not extremely time-consuming or difficult. Lucky for you, the only type of cooking that happen...

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When to Prescribe Food Quality Goals vs. Macronutrient Goals
When to Prescribe Food Quality Goals vs. Macronutrient Goals
Sep 05 2019

There is a reason why babies crawl before they learn to walk. This biological order of operation sets the child up for success as they begin learning how to run, jump, skip, ride a bicycle, etc. Ea...

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3 Phases of Nutrition to Ensure Long-Term Success
3 Phases of Nutrition to Ensure Long-Term Success
Sep 26 2019

Nutrition prescriptions can be both simple and complex depending upon the individual’s starting point and their motivation for change. At Central Athlete, it is no secret that our mission is to bui...

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8 Lessons Learned Dropping from 10% to 6% Body Fat
8 Lessons Learned Dropping from 10% to 6% Body Fat
Oct 16 2019

As a coach, I get to observe the struggles and successes of my clients. I get to understand firsthand what drives human behavior and the things to which people aspire. One theme that is prevalent a...

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5 Tips to Stay on Track with Your Goals During the Holidays
5 Tips to Stay on Track with Your Goals During the Holidays
Nov 13 2019

The holidays can be a magical time but unfortunately, they can also come with a lot of stress and anxiety for individuals striving to lose weight or improve their health and fitness. Thanksgiving i...

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Using Nutrition to Manage Inflammation and Stay Healthy
Using Nutrition to Manage Inflammation and Stay Healthy
Nov 28 2019

Inflammation can cause a number of issues such as pain, swelling, redness, the damage of healthy cells, tissue, and organs, and more. It even plays a central role in diseases such as cancer, arthri...

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8 NEW Meal Prep Recipes for 2020!
8 NEW Meal Prep Recipes for 2020!
Jan 16 2020

Eating healthy does not have to be difficult or boring. One thing my husband and I used to do is cook the same healthy meals over and over again week after week. The problem was that by the middle ...

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Are Your Supplements Really Benefiting You?
Are Your Supplements Really Benefiting You?
Feb 06 2020

Studies show that 50% of Americans take supplements every day, ranging from daily multivitamins to fish or cod liver oils, to various herbal supplements. Unfortunately, most people purchase their s...

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Meal Prep: 2 Easy Recipes + 3 Tips for Success!
Meal Prep: 2 Easy Recipes + 3 Tips for Success!
Feb 12 2020

Every month, Central Athlete poses a question to our community on the whiteboard. “What’s your most powerful habit?” “How do you relax and recover?” “Who inspires you?”  These questions provide a w...

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How to Put on Quality Lean Mass
How to Put on Quality Lean Mass
Feb 20 2020

In fitness, people generally have one of two goals related to body composition; to lose weight or to gain weight. In this article, we’ll be talking about the principles that apply to gaining qualit...

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This "Anti-Breakfast" Strategy Increases Fat Burning and Mental Acuity
This "Anti-Breakfast" Strategy Increases Fat Burning and Mental Acuity
Feb 27 2020

Over my last 12 years as a strength and conditioning professional, I have had the pleasure to work with over a thousand clients and hear them articulate their goals. Although these goals are seemin...

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4 Reasons Lifting Weights WON'T Make You "Bulky"
4 Reasons Lifting Weights WON'T Make You "Bulky"
Mar 26 2020

“But I don’t want to get bulky.”  Ladies, how many times have you thought that? Or heard a friend say it?  The purpose of this article is not only to reduce fear for females that resistance trainin...

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Why You're Eating Less and Still Gaining Weight... And What To Do About It
Why You're Eating Less and Still Gaining Weight... And What To Do About It
Apr 02 2020

Anyone who has tried to make a body composition change through nutrition can sympathize with the following statement: “I’m eating less than I ever have, burning more than I ever have, and I’m still...

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