Level Up Fitness

Anytime you go on a diet for fat loss you don’t only lose fat, there will be some hard gained muscle lost in the process.

Follow these two steps to minimize muscle loss while in a calorie deficit:

1. Keep your protein intake high. Drop calories by decreasing fat and carbs mostly.
2. Train hard - It will be hard to hit PR’s week after week while in a calorie deficit but you should still train those muscles pretty hard - “if you don’t use it you lose it”.

There are many ways you can split up your training throughout the week depending on your goals and the time you have available to train.
He are my go to 3 day splits👆🏻

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This is for all of you spring breakers👆🏻

I get this a lot from new clients when we talk about nutrition.

They blame their weight gain on one macronutrient or on meal timing when in fact energy balance is the #1 dictator of whether you lose, gain or maintain your weight.

This past weekend I competed in my first jiujitsu conpetition.

It was a very nerve racking experience but it was so worth it.

I managed to get 🥇 in my division with the help of my great coaches and and the amazing support from our team.

I won both my matches by points against two solid opponents.

The number one thing I’ve learned is that fighting under so much mental pressure is really hard and it’s imperative to stay calm yet engaged in order to perform at your best - still working on this aspect.

I really think this applies to everything else in life from career to business to family life or your fitness journey.

Thank you all for your support - now it’s time to get back to training and make improvements

No detox teas or cleanses were involved in Brock’s plan.

This was accomplished over a period of 6 months by incorporating strength training 3 times per week, addressing bad habits around nutrition and doing an average of 60 min of cardio per week.

The focus was placed on creating a sustainable training and nutrition plan that Brock can maintain for a long time.

He’s 20lb down, put on a good amount of muscle and his energy is through the roof.

Excited to see his continued progress!

I’ve been training jiu-jitsu for over a year now and I want to share a little bit of my experience with it so far.

Going to my first class was pretty intimidating and way out of my comfort zone. Similar to the feeling I had when I moved to the US and had to start from scratch. I felt exposed.

I had to be okay with the idea of getting smashed by guys smaller than me over and over again, keep my head down and continue to show up and learn.

Over a year later, I always look forward to training. I currently train 3-4 times/week and I feel much more comfortable on the matts.

I was introduced to very supportive and knowledgeable professors , , and whole new community of some of the nicest people I know.

If I were to quit in the early stages because I felt exposed and out of my comfort zone I would’ve never grown in the way I have and I wouldn’t have discovered one of my favorite things to do.

Takeaway: Don’t be afraid to try new things! There are always great things waiting for you on the other side of your comfort zone.

Here are the ingredients for my “go to”protein smoothie.
This makes for a great meal replacement when I’m in a rush or when I have a sweet tooth. It takes less than 5min to prep.

A good training and nutrition plan starts with setting reallistic goals that are in line with both your needs and time available.

Staying on track with my training and nutrition has definitely been a challenge since becoming a new dad a few months ago.

I can't be a good father, stepfather, husband and coach if I am not taking care of my mental and physical health. But I also don't have the same time I used to have to train.

Here are the changes I had to make to my routine:

From a training standpoint I decreased the frequency from lifting 5 times to lifting heavy 3 times per week and training jiu-jitsu 3-4 times per week to keep me sane 😁.

For flexibility I limited my hot yoga sessions to 2 per month. And in terms of nutrition, I started supplementing my protein intake since I have less time to eat full meals.

The one thing I seem to still have no control over these days is my sleep, but I am hopeful that after a few months I will get into a more consistent routine with that as well.