Review: @AllGoodles Microwavable Cups.

Compared to the boxed version, the cups are about the same in calories and macros when matched for portion size, but they come with a bit more fiber which I found interesting.

The directions, though, were confusing. I tested two methods – mixing the cheese powder before microwaving and after. It tasted better when added before cooking, even if that may not have been the intended method… whoops!

I added some precooked chicken to bump up the protein and make it more of a complete meal. I found the taste to be exactly the same as traditional boxed Goodles which makes it a great option if you want to bring Goodles on-the-go.

I eat their pasta at least once a week, whether it’s in the high-protein Hamburger Helper recipe I’ve shared before or as a side with my beloved @Perdue lightly breaded chicken chunks. It’s one of the few healthier mac and cheeses that actually tastes like mac and cheese.

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Client Spotlight: George.

Not everybody wants their pictures up on social media. There are so many success stories I don’t get to share every year because not everyone is comfortable with their photos up. But I thought George’s transformation was so incredible that we had to share it – even if you can’t even see his beautiful face!

George and I started working together in March of this year. He came onto the program after becoming a father of two – 3 and 5 – and realizing just how hard it was to stay consistent with family life in full swing. Like many busy parents, he was overeating without tracking and didn’t have a clear goal when it came to his health and fitness.

After watching my content on social media, he decided to make the jump and sign up for coaching. Here’s what he’s accomplished so far:

🔘 Lost 40lbs in 5 months
🔘 Transitioned smoothly into a lean bulk phase
🔘 Resting heart rate went from high 50s to 42bpm
🔘 Vo2 Max of 65

George was sick of the noise on social media. He didn’t know who to trust and he found many influencers too corny and impersonal. He decided to follow the science. Now he’s the leanest he’s ever been, building muscle, absolutely changing his physique, all while his cardiovascular health has greatly improved.

No restrictive diets, no unrealistic expectations as a busy father, we worked together to find what worked and he’s been crushing it on the program. I can’t wait to see where he goes on this lean bulk.

Great job, George! If you’re ready to change your life, click the 🔗 in bio.

In order to fully grow your quads, you must use both compound movements like the squat and leg press but also isolation movements like the leg extension and sissy squat.

The multi-joint movements like the squat and leg press are essential to build strong, muscular legs, but emerging evidence cited below suggests that they barely work a certain part of your quadriceps. The squat and leg press heavily stimulate your vasti muscles, three of the four muscles of the quad, and the leg extension and sissy squat more specifically target the rectus femoris. So you need to be doing both compound and isolation movements to reach your legs’ full potential.

Source: Kubo, Keitaro et al. “Effects of squat training with different depths on lower limb muscle volumes.” Eur J Appl Physiol, September 2019

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Easy, diet-friendly breakfast ideas here at @Costco:

1️⃣ Nonfat Greek yogurt + @PBFit + frozen mixed berries
2️⃣ Oatmeal + @Ascent_Protein + sliced fruit of choice
3️⃣ @CatalinaCrunch + lowfat milk

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Happy Halloween. Getting in the best shape of your life isn’t about perfection it’s about sustainability.

I have helped thousands people lose weight while still enjoying memories with their children, dinners with friends, and travel for work.

Flexible dieting isn’t about perfection – it’s about balance.

And today on Halloween, I’m still hitting my calorie, protein, and fiber goals… but I’m also enjoying the 20% that makes life fun.

I’ve already accounted for two fun-size @Snickers bars (because they’re my favorite) and I would never miss my son’s first Halloween and how exciting it is to bring candy home.

Being consistent doesn’t mean being rigid. It means you can have moments that matter, like Halloween candy with your family, and still make progress.

Remember – flexible dieting is:
➡️ 80 whole, single-ingredient foods
➡️ 20% foods you love (and memories that count)

I’m on TRT.

I’ve always been open about it. In a perfect world, my hormones would be fully optimized through diet, training, and sleep alone – but that’s just not my reality, and I’ve accepted that.

If your levels are low, it’s crucial to take action. When lifestyle changes aren’t enough, seeking medical treatment can be life-changing.

Recent research* shows that TRT can significantly reduce the risk of bone fractures in both men and women – a reminder of how essential balanced hormones are for overall health.

When optimizing, the right course of action is to test, make lifestyle changes, retest, and, if your levels aren’t changing, seek the right course of treatment with your doctor.

If you can optimize naturally, that’s fantastic. But for many, treatment is the right and responsible choice. Your health always comes first.

*Cited: Peresuh, Simbarashe J et al. “A Matched Retrospective Analysis: The Relationship Between Testosterone Replacement Therapy and the Incidence of Hip Fractures.” The Journal of the American Academy of Orthopaedic Surgeons, 10.5435/JAAOS-D-24-01334. 3 Jul. 2025, doi:10.5435/JAAOS-D-24-01334

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You’ve heard about High-Intensity Interval Training (HIIT), but most people are doing it wrong.

HIIT isn’t about pushing yourself to exhaustion – it’s about training with precision. In this video, I break down how to use HIIT to lose fat efficiently, build lean muscle, and get real results without wasting time.

Stop guessing. Start training with intention.

Learn how short, structured bursts of effort can increase your metabolism, improve endurance, and keep your body burning calories long after your workout ends.

Whether you’re an athlete, coach, or someone looking to take your fitness to the next level, this is the blueprint for making every second count. Watch to learn not only what I do, but the general recommendations for most people, and why it matters.

Subscribe for science-backed training, real coaching, and the truth about what actually works.

Review: @HeroBread.

For years, people have been pushing me to review this product and I simply hadn’t gotten around to it. While walking through @WholeFoods, I found it on the shelves and thought I’d finally try it for myself.

1 slice of Hero Bread comes in at 45 calories 5g protein and 11g fiber. Not only does it pass our Protein Test (10g of protein per every 100 calories) – it’s also got a lot of fiber. I will say, that all of the protein in the bread is not bioavailable but typically when do you ever eat bread on its own. It’s usually part of a sandwich with an additional protein.

The taste is right there but the texture is a bit rougher and chewier.

Personally, I prefer the taste, texture, and cost of @SchmidtOldTyme 647 bread – though this is only a high fiber bread, not a great source of protein. If I was looking for a bread with strong macros, I prefer @EatRoyo. Having said that, Hero Bread has some very cool products that I’m excited to try in future videos.

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New at @Costco – Jackfruit Chips from @PhonomenalFoods.

This is a single-ingredient food that has been made into chip form. The only ingredient is ripened jackfruit which brings the macros to 50 calories and 4g of fiber per serving.

It’s definitely a high fiber food but there is a bit of shoddy marketing in that it mentions protein on the front label – but in reality, there is less than 1g per serving.

I’m going to take these home and try them for myself. Have you tried these yet?

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