Men- check with your doctor & monitor the following hormones and health indicators:
TT - Total Testosterone
FT- Free Testosterone
E2- Estradiol (sensitive)
C Reactive Protein (CRP)
HDL/LDL (Cholesterol & Triglycerides)
AST./ALT - Liver Enzymes
prolactin if younger (this is a primarily female hormone that you don't want floating around your body(
PSA if >45 years (these are prostate levels)
Stress & Weight Management:
Morning cortisol (AM fasted cortisol)
Carbohydrate Sensitivity & Diabetes Screen
Fasted Blood Glucose
fT3 (free T3)
fT4 (free T4)
I've been getting a lot of questions recently on how to estimate caloric intake based on height, weight and activity level so I wanted to make a quick post on how to get a general idea of your nutrient needs. Nutrition is a very individualized science, but with the help of a few formulas you can compare what you are currently eating to the amount of calories you need for maintenance.
Harris-Benedict Formula1. Calculate your BMR (basal metabolic rate):
If you want to gain weight, eat additional calories, being sure to account for any additional exercise, and incorporate strength training so the weight you gain is muscle instead of fat.
If your goal is to lose weight, you will need to create a caloric deficit through diet and exercise.
Why stick to the same liquid nutrition options when in reality there are a plethora of options at your disposal. Check it out --->
Workout Category: Accessory Strength, Lower Body Dominant/Focused
Mini-Band & Dynamic Warmup
A. Front Squats Climbing Sets of 6 (work up to a weight until it feels that an increase in weight would mean you can no longer complete 6 with good form)
Bruno Landmine Series (4 rounds)
*if you do not have a barbell or landmine attachment substitute dumbbells here*
B1. Sumo RDL x6
B2. Sumo DL x6
B3. Sumo Squat (landmine low hold or front rack) x6
C1. Bench or Box Step-Ups
C2. Ring Assisted or TRX Supported Pistol Squat (Single Leg Squat w/ Balance)
D. Light shoulder pre-habilitation work & foam rolling
For most people, Thanksgiving means traveling. In fact, the next four to five days are some of the most traveled days of the year. In a pinch? Are you at an airport food court killing time as you read this?
Here are our top picks for travel "fast food"...
1. Chipoltle/Moes <-- Start with a steak or chicken base and take it easy on your toppings
2. Chik Fil A <-- Preferably grilled
3. IHOP (this one may shock you) <--- make your own omelette
**Note we are picking from common brands in major cities, if you have a solid food option don't hesitate to deviate from this list just order intelligently**
A "split" is just industry terminology for "setup" or, in other words, how you divide your weekly workload. When planning your training split it is of utmost importance to consider the following factors:
Seem like too much thinking? Check out our training templates for intelligent & quick answers in the Oracle Store!
The majority of the time my training is mainly aimed towards building muscle and optimal body composition (strength & health too), but I occasionally incorporate athletic tests into the programming for a change of pace or simply a unique stimulus. This weekend I created what I call the "Athletic Equalizer" --
Go to any men's health, bodybuilding coach, or fitness athlete's website and you will be inundated with 62 different ways to annihilate your muscles. From time under tension training, to drop sets, rest-pause sets, escalating density training, or giant sets there are countless ways to increase muscular strength or to induce muscular hypertrophy (muscle growth) -- The same is true for fat loss and muscle preservation. However, these techniques need to be carefully managed and used strategically as tools as a part of a well calculated training program -- not just thrown together because they sound cool. As intensity increases through one variable or form of training other elements of the program need to be modified to accommodate these changes. I see far too many gym goers picking these techniques like they are just the flavor of the week. Be strategic, be mindful and intelligent with your training to maximize your efficiency and time investment in the gym.
You wouldn't bring a chain saw to fix your car engine -- but we see a lot of gym goers who look like a lumberjack in a mechanic's shop...
Let us help in creating the best training program for you here at www.oraclefitness.com
I often hear people complain that they simply do not have time to prepare their meals. Between running a business and having my own life I can understand this sentiment -- but that does not mean you need to give up on taking the time to cook your meals. My answer: Divide and Conquer!
You may be wondering what I mean. Let's say you plan to cook 12 meals for the week (hypothetical number here).. You'd want to evenly divide your cooking between different appliances. For example-- on any given week I may divide my cooking between the stove or grill, an oven, and a crockpot. You can further diversify your meal prep if you have a rice cooker, microwave and other modern kitchen accessories. My strategy is to have maybe 3-4 different types of meals or meats going simultaneously and to utilize the different appliances to have them finishing at different times. I also try to have a combination of meals that require supervision or attention and ones that I can leave alone without much multi-tasking. I'll setup the longest meal first (crock pot), followed by the oven, then lastly I'll begin prepping my stove top meal. Meanwhile, the crock pot meal and oven meal are cooking while you are preparing and cooking your stove-top or grilled dish. Talk about productivity! Generally using these methods you can cut down on your total meal preparation time.
Try implementing these strategies the next time you plan to put in work in the kitchen! For meal plans, macros and all coaching related to nutritional strategy check out:
You'll see you can get started with a customized nutrition plan and food list for as low as $49.
In the world of fitness there's more to education than just a personal training certification and classroom teaching. Some of the best techniques, practices and applications I have learned by hiring a coach. From the time when I first became certified in 2009, through my first few NPC competitions I was fortunate to learn from some of the best coaches in the industry. Some I was able to work with first hand, while others I followed from a distance whether it be through their blog, videos, or publications. Now, rather than hire all of these coaches 1 by 1 it is important to follow an aggregated, cumulative source of information that covers important themes and industry trends. That is the goal of my blog-- In the meantime checkout some of my favorite coaches by category...
My favorites by category include:
For Bodybuilding or Physique Preparation
-John Meadows (Mountain Dog Diet)
-Ben Pak (IFBB Ben Pak & MI-40 training)
-The Hypertrophy Coach (Joe Bennett)
For Fitness, Fitness Modeling, Conditioning
For Athletes and Sports Performance