Archives for June 16, 2025

Let’s talk about something wildly underrated in most people’s diets: fiber. I know it’s not glamorous, but it’s one of the most powerful tools you have—not just for fat loss or digestion—but for disease prevention and overall longevity. If you’re not paying attention to your fiber intake, it’s time to change that.

Fiber Fights Disease

Fiber—especially soluble fiber—does a lot of heavy lifting when it comes to health. It slows the absorption of sugar and fat, which helps stabilize blood sugar and manage insulin levels. Now, insulin is supposed to spike after you eat, that’s totally normal. But big swings? That’s where trouble starts. Fiber helps smooth those out.

What does that mean practically? You’re lowering your risk for things like heart disease, diabetes, and colon cancer—three of the top causes of death in the U.S. And the reality is: less than 10% of adults hit the recommended daily fiber intake. That’s a massive missed opportunity for better health.

Where to Get It

I always say: get the majority of your fiber from fruits and vegetables. The old advice of “eat the rainbow” still holds. Different colors = different nutrients. Cruciferous vegetables like broccoli, cauliflower, spinach, and Brussels sprouts are non-negotiables in my book because they bring not only fiber but also compounds like sulforaphane and magnesium.

If you’re aiming for the basics, shoot for at least five servings of fruits and five servings of vegetables per day. It’s easier than it sounds—break it up across 3–4 meals. Two servings at each meal and boom, you’re there.

How Much Fiber You Actually Need

My general rule: aim for 10 grams of fiber per 500 calories you eat. So if you’re eating 2,000 calories a day, that’s 40 grams of fiber. If you’re new to this, it’s okay to build up gradually. Some clients start at 10g per 400 calories. The point is: start paying attention.

Tips That Actually Work

• Build your plate right: Half should be fruits and vegetables.
• Bigger people need more produce: Over 180 lbs? Two to three fists of vegetables or 1–2 cups of fruit per meal. Under that? Scale it back just a bit.
• Choose high-fiber carbs: Potatoes > white rice if you’re struggling to hit fiber. But if you’re already hitting your fiber goal, rice is totally fine.
• Processed food isn’t evil: Some products like Mission Carb Wraps, Royo Bread, Quest Bars, and Smart Sweets can help supplement your fiber while staying convenient and tasty.
• Fiber supplements are legit: Psyllium husk is an easy one to add if you’re still falling short.

One Last Thing…

Yes, fiber can cause bloating or gas, especially if you suddenly triple your intake overnight. I don’t mind that feeling. In fact, I welcome it—because when I feel full and bloated at night, I snack less, sleep better, and wake up ready to hit the bathroom and start fresh. As long as your partner isn’t mad at you, you’re fine.

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Bottom line: Fiber is a non-negotiable if you’re serious about fat loss, long-term health, and feeling good in your body. Don’t ignore it. Start with whole foods, add in supplements if needed, and aim for consistency over perfection.

Want help hitting your fiber goal? That’s what coaching is for. Let’s build meals that work for your body and your goals.

Welcome to my garage gym.

Today’s workout isn’t just another “push day” routine—it’s a real-world, efficient, no-nonsense session designed for busy people who want serious results. Whether you’re a parent, a professional, or both, this full upper-body push session is for you.

We’re hitting the chest, triceps, and delts—with a focus on smart training, not just heavy lifting. This workout was filmed in a real garage gym setup using dumbbells, a bench, and a functional trainer (though bands work just fine as alternatives).

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Equipment Needed:

• Dumbbells (Adjustable or fixed)
• Bench (Adjustable preferred)
• Functional trainer or resistance bands
• Optional but recommended: cuffs, long rope, and a straight bar

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🔧 Phase 1: Prehab Work (Don’t Skip This)

Before we move iron, we’re protecting the body. Neglecting your shoulders and thoracic spine is a fast track to chronic pain or early retirement from lifting.

1. External Rotations (Rotator Cuff Prehab)

• Use a band or light cable
• Tuck a towel between your arm and torso
• Rotate outward until your forearm is parallel to the floor
  2 sets per arm

“Shoulder and back pain are the kiss of death for a consistent lifter. You can work around a knee, but you can’t work around a busted shoulder.”

2. T-Spine Rotations

• Lay on your side with knees stacked
• “Trap” your knee with your top leg
• Open up like a book, rotating from the mid-back
  2 sets per side

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💪 Phase 2: Chest Movements

3. Upper Cable Fly (or Banded Fly)

Focus: Upper pec (clavicular head)

• Neutral hand position (cuffs preferred)
• Initiate from the pec, not your hands
• 2 warm-up sets → 2 working sets (10-12 reps)

“Upper pec is elusive. That’s why we train it first.”

4. Low-Incline Dumbbell Press

Focus: Upper pec again—but pressing

• Bench set at ~10–15°
• Elbows tucked, not flared
• Warm-up + 2 working sets (8–14 reps depending on dumbbell load)

“Incline first means I can pre-fatigue the pecs and use lighter dumbbells later—smart if you’re limited to 90s.”

5. Flat Dumbbell Press

Focus: Pec major (middle/lower chest)

• Elbows flared this time
• Full range of motion
• 3 working sets to near failure (8–12 reps)

“It’s not about what weight you have, it’s about how close to failure you’re willing to go.”

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💥 Phase 3: Lateral Delts

6. Cable Lateral Raise

Focus: Medial deltoid (shoulder width)

• Cuffs at hip height
• Pull wrist to shoulder height only (avoid trap dominance)
• 1 warm-up + 2–3 working sets (10–15 reps)

“The AC joint is small and fragile—higher reps are your friend.”

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🔁 Phase 4: Triceps Finishers

7. Straight Bar Pushdown

Focus: Shortened tricep position

• Keep elbows locked in
• Load it heavy
• 2 sets (8–10 reps)

8. Overhead Rope Extension

Focus: Lengthened tricep position

• Use a long rope for full range
• Stay balanced, avoid leaning
• 2 sets (10–12 reps)

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🧠 Final Thoughts:

This wasn’t just a push workout. It was a system:

• ✅ Injury-prevention first
• ✅ Prioritize hard-to-hit muscle groups (like the upper chest)
• ✅ Rest smart: 2 min for flies, 3 min for presses
• ✅ Train near failure—always

“At 40 years old, with a newborn, a wife, and a real life, I still make training work. Not because it’s convenient—but because I’m an investment. My family depends on me being strong, healthy, and present. And yours does too.”

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Now go train like it matters. Because it does.