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Creatine: What’s the Deal?

Hey guys, i’ve got some exciting stuff today. I reached out to one of my idols in the Fitness industry Tony Gentilcore a few weeks ago to write a guest post. I anxiously waited around my email, checking constantly and drinking vodka to pass the time– okay, not really vodka– until I got a response. Tony was a very down-to earth dude and was thankful to have my contributions.
I was pretty jacked, I might have even peed a little. Okay, joking again, that’s weird.

Anyways, I’d really appreciate it if you would head over to his site and check out the post and drop me a comment.

Ready? See you there.

Creatine: What’s the Deal?

Creatine. We’ve all heard about it, but what’s the deal? I get boat-loads of questions regarding the safety and effectiveness of creatine.

Does it make me look better naked? What are these crazy ethyl-ester pills and shiny Pre-workout jugs promising a Skin Searing Pump?

With all the products and information it’s no wonder there are questions.  I’m going to dig in and tell you what creatine is, how to use it, and what to expect.


Creatine Monohydate
Creatine Monohydrate

What is it?

Creatine is a natural amino acid most commonly found in red meat,but also produced in the liver, kidneys, and pancreas. In the body creatine becomes a fuel source for short duration high-intensity activities such as weight training, sprinting and jumping where phosphocreatine is converted to ATP.

The amount of creatine consumed through the diet and produced naturally in the body are low; supplementation increases available levels.

Continue Here… Creatine: What’s the Deal?



Strong. Shredded. Athletic.




7 Tips to Get Un-sick

Cough, Cough. Cough, Cough. Sniffle, Sniffle.

You glance around to find the source of the wretched sound: There sits the red-nosed snot goblin –20 feet away, blasting away on curls between sets of sneezes.

A snot-filled secretion spray projects through the air, splattering the dumbbells for the sixth time; you suddenly become aware of the season: Flu Season.


You’re thinking, “there goes the rest of my workout, I don’t want what that guy has.” The gym already holds tons of bacteria from all everyone leaving their stank everywhere– how can you stay healthy?

Workout quality, sleep, and nutrition all suffer when you’re in the grips of a cold; therefore, it’s best to avoid getting sick in the first place.

Proper nutrition, hydration, and basic hygiene are simple, but neglected behaviors that have a huge impact on your health and workouts.

Get (UN-Sick)

That first throat tickle or sniffle doesn’t have to be a sentence to cough syrup and Kleenex. Here’s a few cold-killers to keep you healthy.

1.) Wash your poop-laced Hands

According to this study at Michigan State, only 5% of people properly wash their hands in public restrooms. That means as many as 95% of people are walking around with some grimy, fecal discharge on their hands.  Great.

Wash your hands for at least twenty seconds and hit your fingernails, between fingers, wrists, and   the forearms thoroughly.

Want to Simplify your Fitness and start making progress today? Click Here.

2.) Hold Your Breath

When someone coughs or sneezes hold your breath immediately. This can keep most of the airborne particles from the being inspired, decreasing your chances of getting sick.

3.) Drink More Water

Proper hydration is vital for optimal cell function. When fighting an illness your body temperature is elevated, increasing the need for fluids. The more water you pump into your body the faster your immune system will fight invaders.

4.) Avoid Booze

As tempting as “Hot Toddy’s may be they will keep you sick. Alcohol will dehydrate you, ruin  sleep quality, and depress your immune system. Sound like a recipe to stay sick? It is! Stick with water or green tea.

5.) Drink Green Tea

Green Tea is an antioxidant powerhouse. Studies show that epigallocatechin-3-gallate (EGCG), a  compound in green tea increases antibodies in the blood  to stop the replication of cold and flu viruses. If you’re getting sick drink pick up some high-quality green tea and drink up.

Want to Simplify your Fitness and start making progress today? Click Here.

6.) Take Vitamin D

 Notice how rarely you get sick in the summer and warm times of the year?

Cold and flu season takes place in winter; non-coincidently, most people become deficient of Vitamin D due to seasonal weather changes. Vitamin D supplementation provides a huge boost to the immune system. It’s hard to get too much vitamin D, as we consume copious amounts from the sun in warm months.

During cold and flu season supplement 2000-5000 IU’s of Vitamin D. Toxic levels have been reported at 60,000 IU’s per day for months on end, so don’t worry about getting too much.

7.) Exercise

Exercise is great for looking good naked, but it will also improve your immune function.

Hit the weights 3-4x per week plus a few days of high-intensity cardio, walk your dog, play a sport, or go do some yard work. Just go do something.

Already sick? You can still exercise, just lower the intensity and keep your germs to yourself.

8.) Sleep More

My Pooch Rocky Balboa
My Pooch Rocky Balboa


According to Michael Irwin, M.D., sleep researcher at UCLA , if your sleep decreases by greater than forty percent the effectiveness of your immune system declines by fifty percent. Aim for 8 quality hours of sleep per night.

It sucks to wake up with a congestion headache or itchy throat. These health and nutrition practices will keep you healthy and your workouts on track this season… while preventing the transfer of fecal bacteria—which is always a good thing.
Ready to get back in the gym? I‘ll answer all your questions!

A final note. Are you part of our private Facebook group yet?


Click here to join us. It’s free. And will help you look better naked 🙂

Our community is focused on simplifying fitness so you build your strongest, leanest, and most athletic body…without all the information overload.



Chant, Ian. “Study Finds Only 5% of People Wash Their Hands Properly in Public Restrooms.” GeekoSystem. N.p., 11 6 2013. Web. 16 Nov. 2013. <http://www.geekosystem.com/hand-washing-study/>.


Immunity Granted.” Men’s Health. Rodale Inc., 11 11 2011. Web. 16 Nov. 2013. .

Fat Deposits and Hormone Correlations

getting back into shape, Fat Deposits and Hormone Correlations

Here are some common issues and questions that my clients bring up when coming in for body composition testing, typically done as skinfold measurements and body circumference measurements.

“My arms and chest are toned and lean, but I just can’t seem to shake this stubborn lower belly flab, why am I lean everywhere but my stomach?”

“I can’t get rid of this stupid fat around my hips, it looks like a muffin top!”

“ Why am I developing man boobs  fat on my chest muscles?”

I’ve heard every combination of slang terminology for fatty deposits around the body. As funny as some of them may be they represent real, common problems that can wreak havoc on both physique and confidence.

Having body fat tested is a great way to get a reliable, quantifiable idea of your current body composition and is recommended for everyone. If this is not an immediate option (make it a priority!) Check out this post on how to estimate your body fat percentage based on what you see in the mirror.

Skinfold measurements will provide vital information to track body composition with changes in activity level and diet. These numbers from a skinfold also provide important data that can signify correlations between important body altering hormones in the body and skinfold measures.

Here are the most common trouble spots along with necessary interventions and strategies to correct the issue:

High abdominal Skinfold

  • Physiological Correlation: High Stress, High Cortisol
  • Intervention: Cortisol Suppression, Stress Control
  • Potential Strategies: Frequent protein meals, improved sleep, BCAA’s, stress reducing techniques such as meditation

High Suprailliac Skinfold (hip region)

  • Physiological Correlation: Large Insulin Release w/meals (Too many carbs!)
  • Intervention: Control Carb intake and greatly reduce processed foods
  • Potential Strategies: Decrease Carb intake (start going carb-less until workouts!), Improved Nutrient Timing (carbs post workout window)

High Subscapular Skinfold

  • Physiological Correlation:Poor Insulin Sensitivity
  • Intervention:Boost Insulin Sensitivity
  • Potential Strategy: Add Fish Oils, R-ALA Supplementation, Low Carb Diet, potentially Intermittent fasting protocols

High Chest Skinfold

  • Physiological Correlation: Low Testosterone
  • Intervention: Support Healthy Testosterone Levels
  • Potential Strategy:Adequate caloric intake, adequate dietary fat intake, possible medical referral

High Triceps and Thigh Skinfold

  • Physiological Correlation: High Estrogen
  • Intervention:Reduce estrogen levels
  • Potential Strategy: Increase exercise volume, add cruciferous veggies (always a good idea), discuss prescription estrogens with doctor

As you can see there is a pretty consistent consensus that high carbohydrate and consistent carbohydrate intake has the potential to increase fat stores in many common trouble spots.

Body composition is very diet specific and using the potential strategies to attack trouble spots can yield significant changes in body composition.

It is important to note that if body fat is high universally on all body composition measurements then correlations are relatively meaningless. This indicates a poor diet, lack of exercise, and energy imbalance that need to be attacked on all fronts.

Replace grains with greens, eat 1-2 fists of protein per meal, and keep carbs to post-workout meals. If looking to lose weight do whatever is necessary to increase your activity level, but studies show 5+ hours per week is what is needed to optimally lose weight.

And if you’re looking for a workout program to maximize your fat loss, here’s a free program to get building your dream body.

Hook me up with the Free Fat Loss Program, Eric!


Andrews, Ryan, MS,MA,RD. Berardi, John, PhD,”Chapter 12 Interpreting Client Information.” The Essentials of Sport and Exercise Nutrition. 2nd ed. N.p.: Precision Nutrition, n.d. 316-18. Print.

Precision Nutrition Certification Review

Like any certification the number one question I have received after getting my PN1 is “Was it worth the Money?”

To make it easy the answer is yes, yes it was. The Precision Nutrition Certification strikes gold for coaches looking for top-notch results with their clients. The PN system delivers what few other certifications and educational courses can: Up-to-date information and a delivery system to implement change in your clients.

The Breakdown

Precision Nutrition Certification Review

Precision Nutrition contained two distinct portions of this certification. The first portion of the textbook and lectures was based on nutritional science. This portion covered topics such as cell structure and function, energy transfer and metabolism, energy balance, macro/micronutrients, special populations, and hydration status.

The information is up-to-date, and extremely thorough. Precision Nutrition does a phenomenal job breaking down difficult topics such as the Krebs cycle with both in-depth explanation, workbook questions, and video lectures to fit all learning styles.

The Best Part

The scientific based parts of the certification are great, but the practice, coaching, and implementation are even better. The practice portion of the certification contains extremely thorough client prep and information collecting, how to interpret this information, nutritional supplementation information, setting realistic and achievable goals, and how to provide continuing education and support for clients.


Advanced Strategies

Because PN does such a great job analyzing behavior and making change stick, advanced strategies are much easier to master. PN covers the following topics in-depth, providing calculations and estimations based on individual goals and body types for the following:

  • Carbohydrate cycling
  • Calorie cycling
  • Athlete sports nutrition as it relates to immune function
  • Nutrition for injury and rehabilitation
  • Supplementation to speed healing of injuries
  • Plant based diets
  • Eating disorders
  • Nutrition and cardiovascular disease
  • Nutrition and diabetes

These advanced strategies are an awesome addition to any repertoire of nutritional knowledge bombs. They might not apply to the majority of clients, but they are extremely thoroughly and helpful to the advanced clients that do dictate the strategies.

Why It’s Better

The Precision Nutrition Certification is NOT the only nutritional certification available to fitness professionals, but it does offer an entire section based on implementing change with clients. Too often certifications leave the coach with a wealth of information without the tools to successfully carry out the strategies into practice. This is where the PN system separates itself from the others. Dr. John Berardi has the hands on knowledge and experience from years of working with clients ranging from elite professional and Olympian athletes to non-athletes and average-joes.

If you are a fitness professional looking to take your business to the next step then I strongly recommend the PN1 Certification and Precision Nutrition.

For more information go check PN out at http://www.precisionnutrition.com/ and explore the wealth of information they have to offer. Specialized programs such as PN Lean Eating as well as Scrawny To Brawny programs are available to guide you towards your specific goals.

For information on how I implement the Precision Nutrition System with my clients please contact me through my newsletter and pick up your free gift here ==> Hook me up!

photo credit: Pink Sherbet Photography via photopin cc

5 Essential Nutrition Habits

Below are 5 essential habits via the Precision Nutrition System. These wicked-awesome 5 habits are pretty Kick-Ass! Why?!

Food for Life distributes food on an internati...
Food for Life distributes food on an international basis produced solely from vegan and lacto-vegetarian ingredients. (Photo credit: Wikipedia)

Well, they are easy to follow, especially if you looking to lose body fat ( NOT GAIN lotza MUSCLE) and optimize body composition without the work of calorie counting and spending countless hours logging and tracking your food choices (which is still a good idea).

Enough with my blabbing, here is the list.

1.)Eat Slowly and Stop at 80% Full. It takes 20 minutes for brain signals to kick in, take your time and enjoy your meal.2.)Eat Protein dense foods with each meal.

Women- 1 Palm (20-30g)

Men- 2 palms (40-60g)

–This will support positive nitrogen balance, leading to better muscle development, body composition, and metabolism.

3.)Eat Vegetables with each meal. ½ cup raw= 1 serving, aim for 10 servings between fruits and vegetables per day. 2 palms per meal!

–These are filled will all kinds of good shiznit, such as phytochemicals, fiber, and anti-oxidants. Fight cancer, fill up on good stuff, and be healthy!

4.)For Fat Loss, eat most carbs after exercise. Keeping carbs low until aftr exercise will promote burning stored fat before/during exercise.

–Keep carb choices slower digesting, such as sweet potatoes, potatoes, oats, quinoa, and whole wheat if you tolerate them.

5.)Eat healthy Fats Daily. Get roughly 30% of kcals and include healthy fats during each meal.

Get 1/3 from each type of fat, saturated, mono-unsaturated, and poly-unsaturated by varying your sources between lean meats, fish, nuts, and healthy oils.

For more information regarding Precision Nutrition check out my review of their level 1 certification below:



Berardi, Dr. John, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. second. Precision Nutrition. INC, 2012. 345-351. Print.

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