A few months back I hit the three year mark as a trainer. This was a big milestone for me considering I’m in an industry where the vast majority burn out within 1-2 years (sometimes even less). Although I’ve only been in the game for three years, I’ve learned quite a ton and gained a unique perspective.

Here are some of the lessons I’ve learned:

1. There’s a lot of hard work involved


This should come as no surprise. It’s really silly to think you can skip steps and avoid the process — like there’s some magic formula. Quite frankly, that type of thinking is repulsive. Pay your dues. Everyday. The vast majority that don’t “make it” fail to understand the simple concept of hard work.

To go against this grain just spells entitled douche bag.

2. Professionalism goes a long way



As a kid, the one virtue that was drilled into my head over and over again was humility (thanks Ma). You’re not superior to your craft and others. That’s why I continually stress the importance of never looking down and thinking you’re above everything or anyone.

Let me tell you, when it’s time to shut my mouth and learn, I take my trainer hat off. I can make a legitimate argument that that’s what paid dividends to my success early on.

If you want to standout, conduct yourself like a professional — serve as an example and an inspiration.

3. You can’t help everyone


I can’t stress this enough. When I first started out, I wanted to help everyone. The reality that quickly took place, however, was the complete opposite — I learned the hard way that you can’t help someone who doesn’t genuinely want help.

There is a fine distinction between someone who says they need help, and someone who actually wants help. With that in mind, it’s virtually impossible to help everyone that crosses your path. This was such a tough pill for me to swallow considering my optimistic nature.

So… in the grand scheme of things, actively seek out people who actually want help.

4. Have positive interactions


This, in many ways, ties into the second lesson mentioned above. Being good at what you do is a given — no way around that.  It’s essential that you do your work and get really, really, REALLY good at it. However, further down the road, having positive interactions and building relationships makes a bigger impact.


As a frame of reference, my former employer back when I used to teach P.E. was such a huge influence in my life he and I became good friends. In fact, he was the one that made the intro to the owner of the gym I currently run my business in. Some would label that situation as luck (which is sort of true), but this is a perfect example of where preparation meets opportunity.

5. Be clear and concise


Understand that people are inherently skeptical, and trying to impress them doesn’t do any good. On many occasions, I’ve had my clients nod their head whenever I tried to articulate the reasoning behind a certain drill and/or exercise — it’s safe to say they didn’t know what the hell I was saying. With that said, you have to understand that everybody caters to simplicity. In the realm of strength and conditioning, minimizing trainer jargon and becoming proficient in your communication skills is paramount.

The best trainers and coaches in the world are the ones who are able to convey their message as if they’re the client.

Think and act like a trainer, but speak like a client.

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As human beings, we have a natural inclination to think in the context of right and wrong, yes and no, black and white.  As a result, we overlook this huge gray area that really hasn’t quite established its mark. This blunder is largely due to misinformation that has saturated the fitness industry since the internet came along.

The plethora of misinformation has created so much confusion that it made it really difficult for us to understand what the best approach is.  In short, we became victims of paralysis by analysis.

In this article, I’m going to enlighten you by debunking a number of pervasive nutrition myths, so you can get the ball rolling in the right direction.


Myth 1: Eating smaller meals throughout the day increases metabolism


Perhaps the most obvious of the bunch. For as long as I could remember, we have been led to believe that eating smaller and more frequently would stoke our metabolism. Albeit well-intended and logical, there’s very little evidence that supports that claim. Fortunately, research has shown that there’s no difference between eating six smaller meals, four moderate sized meals, or three big meals.  At the end of the day, if the total caloric intake is the same, your body is still going to induce the same response.

I don’t know about you, but eating every two to three hours is too much of a hassle and does not fit my schedule. Plus, being hungry all the time is a pain. Choose a frequency that fits your lifestyle.

Myth 2: Brown rice is better than white rice


This was another tidbit that I had the misfortune of adopting because it was the norm. Brown rice is more nutrient dense, so it was a no-brainer.  It’s simple logic — you eat the foods that are going to give you the biggest return in your investment. Not so fast! It is slightly more nutrient dense. Just slightly. Here’s the thing: the phytic acid content that brown rice has inhibits proper digestion, so to be blunt, you’re really not absorbing them. All in all though, if you like it, eat it. No right or wrong here. Just putting things into perspective.

But seriously though, white rice for the win.

Myth 3: Eggs yolks are bad for you


For decades, we’ve been brainwashed into thinking that cholesterol is the enemy —associating it with cardiovascular disease. There was always this contention that just because egg yolks were high in cholesterol, consuming them was frowned upon.  Let me put it this way, most people would cringe if they saw how many whole eggs I eat in a week.


I know what you’re thinking: this guy is a typical gym douche who can eat whatever he wants and can get away with it. Before you close the curtains on me, eggs are actually healthy for you. Not only is it the most bioavailable source of protein, it’s packed with tons of vitamins and minerals.

Have a couple whole eggs here and there. Nothing to worry about.

Myth 4: Salt causes high blood pressure


Just like eggs yolks, salt has been demonized due to the claim that it causes high blood pressure. The vast majority of medical professionals will be quick to tell you to cut back on salt if that is the case.  What drives me nuts is that they fail to look at your overall lifestyle — it’s less work to prescribe medication and tell you to cut back on sodium than it is to actually ohh I don’t know…educate.

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Contrary to popular belief, optimal sodium intake is essential for optimal health.  It increases blood volume, which then helps deliver nutrients to the body and helps remove waste. More often than not, you’re eating too much processed foods and you’re not getting enough exercise. Simply, moving more proves to be more beneficial than the alternative (as is the case with virtually everything). Remember: it’s much easier to add in, than it is take out. Additionally, reducing your sodium intake poses potential health risks down the road such as: low blood volume, electrolyte imbalance, and chronic fatigue.

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What’s the first thing that comes to mind when you’re trying to lose weight?

Well, eat less. Duh!

It’s simple logic — if you burn more than you consume, you’ll lose weight.  If you eat more than you burn, you’ll gain weight.

So naturally, we center our thinking into consuming fewer and fewer calories.


What I’ve found, however, is that most folks looking to lose weight simply just don’t eat enough. Ironically, this is also the same predicament that hardgainers looking to add lean mass are caught in. Go figure!

You can’t change your body eating a thousand calories. Extreme methods don’t last very long.


Needless to say, the bigger the caloric deficit, the bigger the rebound.

Sure, you might see some appreciable results from the beginning, but you will inevitably hit a plateau. And once that happens, guess what? You’re going to cut calories again. Remember: gradually reducing your body fat is the name of the game. You can’t change your body eating a thousand calories. Extreme methods don’t last very long.

Restricting calories should be done slowly and with precision. Put yourself in a position where a positive adaptation can occur by eating enough — adequate protein, carbs, and fats.


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