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Cutting vs Bulking

We’re going to address the controversy about cutting and bulking.

Is it possible to do both at the same time? Yes.

Very simply put, the goal of “bulking” is to do just that: bulk, and add lean muscle mass. The goal of “cutting” is to reduce body fat percentage. So, the question becomes: is it possible to add lean muscle and lose body fat at the same time? Of course!

Anytime you increase your fat-free mass, you’re increasing your body’s capacity to burn fat. You’re pretty much increasing your rate of metabolism (lean muscle mass takes more oxygen). So as you’re “bulking”, you’re naturally reducing your body fat percentage.

The key, however, is keeping your macro-nutrients in check. It’s crucial to keep a slightly positive net caloric intake; consume a bit more calories than you’re burning per day, so you’re body has enough “building-blocks” for adding new muscle. And then, pretty much as a “side-effect”, the amount of fat you have on your body will decrease.

We aren’t going into super-specific caloric intake description because honestly, we don’t see that as being the most important factor. It’s just important that you’re consuming enough carbs, proteins, and fats. You want roughly about 60% carbs, 25% protein, and 15% fat. That’s pretty much it!


Keep fitness and nutrition simple. That’s the key to building the physique you’ve always dreamed of. As always, feel free to contact us here.

To health, happiness, and success.

Happy Earth Day: Your Environment


Happy Earth Day!

No surprise to most, your surrounding environment has a lot to do with your health and sustainability of a healthy lifestyle. States with an abundance of outdoor activities available encourage an active and movement-focused lifestyle, which in turn encourages healthy eating habits. Other states have long, grueling winters with not many outdoor activities to explore, which. But, don’t use the state you live in as an excuse for not creating your own health-focused lifestyle.

So, location, location, location. Of course career opportunities and family can pull you in a million directions, but if it comes down to it, remember the importance of having the right environment to encourage a healthy lifestyle for your family and you. I know many people who have relocated for this exact reason.

Speaking of relocating, if you’re looking to move to or from Los Angeles, check out The Santa Monica Moving Company! I’ve used them on multiple occasions during my trek across Southern California.

Challenge of the day: run an interval mile run. First 0.25 miles at a jog pace, next 0.25 as fast as possible, then again jog, and again sprint. 4 sections. Complete as fast as possible and record your time. Come back to this challenge in a few weeks and give it a new try!

To health, happiness, and success.

The Lifestyle

Hey, all!

Today we will be discussing the basics of a lifestyle eating plan.

First off, let’s make it clear that no change will happen for you unless you adapt yourself a lifestyle, not a diet. A diet implies short term, whereas a lifestyle is how you life your life day-to-day. That is the key to real, long, sustainable change. We at are not here to tell you what to do; we’re here to share the years of experience we have in the health and fitness world and empower you to  make your own decisions.

I will outline below one “lifestyle diet” that is incredibly simple, effective, and easy to follow:

  1. Counting calories is not necessary. However, when beginning to adapt to a new lifestyle, it may be helpful to track calories initially for a week or two to get a general understanding of how many calories and what type of nutrients certain foods will give you. After that initial period, just focus on the other things listed below.
  2. Limit simple carbs (white breads, anything with high sugar) to 2 main times:
    1. first thing in the morning. Your body has been in starvation mode for 6-8 hours, and you need to replenish your sugar levels and jump start your metabolism. Don’t, however, eat only simple carbs at breakfast. You need to couple them with complex carbs in order to also give yourself sustained energy.
    2. right after your workouts. For the same reason (replenishing glycogen/sugar levels to help with absorption of other nutrients), you need to have simple carbs/sugar after your workout, along with a good source of protein, preferably in the liquid form. You want to aim for about 4 parts sugar to 1 part protein after workout (doesn’t have to be exact).
  3. Every meal, aim for a lean source of protein (chicken, lean beef, fish), some kind of vegetable, and a complex carbohydrate. Again, doesn’t have to be exact here, but focus every meal around the protein source and work around that.
  4. Be creative. Eating the same thing over and over every day can get monotonous and discouraging. Research recipes online (check some out here:


And that’s it folks. In summary, eat balanced meals focused around a lean protein, and keep simple sugars in breakfast and post-workout. Again, to reiterate, this is one of many lifestyle type diets, but this one in my opinion is one of the simplest and most straightforward.

Questions? Hit us here.

Your Home and Your Health

Heya! Mary here. Was working through some spring cleaning today and it reminded me of a few things that many people neglect in their homes that are crucial to you and your family’s health and well-being:

  1. Open your windows at least once a day
    1. There is such thing as “indoor pollution”. Just think about it; your home is an inclosed box with many substances and particles being released into the air. You must open up your windows daily to release the build up of these toxins and the high pressure in the enclosed space. outlines it nicely; check it out.
  2. Get your carpets cleaned professionally
    1. Carpet and other soft surfaces collect allergens, bacteria, and dust that is invisible to the naked eye. It’s important to periodically vacuum, but there is nothing that gets deep into the soft surfaces like a professional cleaner. (check out Rancho Palos Verdes Carpet Cleaning, they’ve worked with a bunch of my friends’ homes in that area).
  3. Disinfect hard surfaces weekly. Especially when you have kids, there are some crazy and strange things that make their way into your home and onto its surfaces. Be sure to disinfect high traffic surfaces to keep nasty viruses and infections at bay.


That’s it for today, health nuts. Check back in tomorrow for more health and fitness guidance, tips, and tricks.

Brief Overview

Hey, all! Hope everyone is havin’ a fantastic day. Johann here with a quick update. We would like to outline the contents of this site, so all our readers can be aware of what’s to come! Below is a breakdown:


For a true change in your body, you must initiate change in mind, spirit, and daily habits. Have a vision for where you want to be 3 months, 6 months, 1 year from today. Then figure out what lifestyle you must adopt in order to achieve those goals. We will cover what types of lifestyle changes you must initiate in order to stir positive change in your life.


80% of the journey towards your fitness goals is nutrition. Main points of discussion:

  • Eating the correct ratio of carbs to protein to fats
  • Timing simple carbs properly
  • Proper net caloric intake

We will delve deeper into specifics on what types of foods you should be consuming.


We will discuss details of how you can organize your workouts on a weekly basis. We’ll also provide you with a compilation of quality resources to choose the proper exercises, and vary periodically.

We’re looking forward to going on this fitness journey together! As always, reach out if you have absolutely any questions, concerns, or comments.

Grind on, friends.


What’s This Site About?

We love fitness. We love living a healthy lifestyle. But we know it can take quite a bit of research and trial and error to find best-practice strategies for achieving health/fitness goals. So, we’ve decided to compile our collection

Who are we? We are 2 men, and 1 woman. We’ve been in the health and wellness industry for over 25 years combined, and all have a large passion for spreading the knowledge we’ve acquired through exposure to all different approaches to fitness. We are not, however, static in our ways of thinking.

Oh, and shout out to the Awesome Body website for the dope wallpaper for our site.

Stop wishing, and start doing. Take planned, consistent action and you’ll see change you never thought possible.

Grind on, friends.

Mary, Alexander, and Johann