Weight Loss

I sat down with Cassandra Golden, registered Dietitian for Onyx Elite, to talk about weight loss strategies for 2017. I wanted her firsthand knowledge and expertise on how the general public and clients could hold themselves accountable for their resolutions and achieve them without falling off the wagon.

Being a personal trainer and group fitness instructor, I can agree that they both have their benefits, but they also have some pretty significant differences as well. Joining group training, it typically includes a training plan, scheduled group workouts at a specific location, and/or have coaches to guide and answer questions. Its also geared to rain a mass of people rather than one, and most cases you can get some personal coaching; best of both worlds!! In my opinion, the greatest benefit is being able to connect with like-minded individuals who will be there to help motivate you when you're in need of an extra push and also become each others accountability buddy. 

Metabolism is the way your body uses food for energy. If you have a slow metabolism, you know how it can make weight loss frustrating. Fortunately, there are supplements that may help speed up your metabolism so you can lose weight.

It’s not unusual to hear people on a diet complain about a “slow” metabolism or wonder how to get a faster metabolism to speed weight loss, but for all the talk about it, you may be surprised to learn that metabolism is not actually a medical term.

For those of us who love to lift weights, cardio training is often an excruciatingly boring endeavor. Whether it be HIIT, steady state, or anything in between, when it is time to jump on the treadmill, stationary bike or elliptical the majority of us iron warriors cringe in disgust. But isn’t it this very type of mundane cardio that allows us to most efficiently burn off body fat and reveal the details of our hard earned muscles underneath? Not necessarily!

If you do not experience a weight loss plateau as you approach your ideal body weight, consider yourself extremely lucky. They are very common. Weight loss plateaus are to be expected as you are losing weight. Our bodies are resistant to change. A large chunk of people who reach their ideal weight have experienced as many as 2, maybe 3 plateaus lasting up to several weeks.

As a wrestler most of my career has revolved around weight management. Some of my practices are great and others are not the healthiest. I have been competing at the international level for 6 years and lose an average of 15-20 pounds to make my weight class. Which might sound crazy but if done right then over an extended amount of time it is not too bad. During that time, I have found a few very practical and easy things to manage weight.

Envision Your Perfect Physique

Summer is almost upon us, which means that more skin-baring outfits will appear, and the pressure to look as good as possible will be greater than ever. So what do you do if you’ve been cozily hiding under a layer of winter storage fat for the last few months or years? There isn’t much time to strip that away, but it definitely IS possible to reveal a trimmer, more toned you for the warmer weather that is right around the corner.

10 Quick Tips to Help You Lose Fat Fast

As a coach/trainer to athletes, bodybuilders, and all divisions of the physique sport, I try to not only have my clients be in great shape for shows, games or photo shoots, but all year around. In other words, I do my best to instill the discipline in all those I work with to continue to eat clean and do their cardio in the “off season,” so as to remain no more than 8-15 lbs. from “optimal” condition.

It's that time of year that everyone wants to be outside, whether it's at the beach, at the park, or taking your fitness routine outside. Who wants to be couped up inside when you can be outside making new friends from the neighborhood boot camp. Chances are there's one going on in your neighborhood or it's about to start.

If you are like many people, you probably have been led to believe that the only way to effectively lose weight is to practice severe caloric restriction. However, if you are always struggling to lose those last 5, 10, or 15 pounds, and are frustrated because you tend to lose some weight, only to gain all of it back plus some extra fluff, then it is highly likely that you have damaged your metabolism via severe calorie restriction.

Studies shows that those who kept a food diary for six months lost twice as much weight as those who kept no food record. Writing down what you eat makes you accountable for every bit of food that goes into your mouth, including high-calorie indiscretions. Keeping a food diary can also reduce or eliminate mindless eating, such as stuffing chips into your mouth while watching television.

We all deal with bumps in the road and sometimes those bumps tend to put a stop to certain things in our lives, and for most of us it’s FITNESS!! To most, working out may not be the most important thing when it comes to prioritizing that to-do list. Sometimes it can be an injury that allows us to stop working out. Regardless the reason, I wanted to share with you a few pointers on how to return to fitness from a hiatus. Let’s check them out!!!


Perhaps the ebb and flow of life has thrown you off your fitness routine, and you are ready to return to the gym. It might be that you are post-partum, or had to nurse an injury or illness. Or it could be that you have been moving at such a frenetic pace in your life that you got sidetracked from your “every damned day” gym schedule, and need to get back into the groove. Whatever the reason is for putting consistent gym visits on the back burner, the good news is that you can re-establish a consistent fitness regimen. In order to ensure the greatest success with your efforts, here are some suggestions which will motivate you and keep you on track.

Working in the fitness industry, there are so many questions about what exercises work or what food to eat to help reach fitness goals and those are mostly asked by women. The internet is loaded with so many articles or stories about fitness and can be very confusing. I understand!!! Well ladies, lets dive right in and rid the top 5 myth busters I often hear once and for all! Let the countdown begin……

I hear and see this all too often, and the person almost sounds accomplished when saying, "Fasted Cardio Done!" Most don't know what they've just done internally and are just following the advice of either some "coach" or something they read or were told. So what is fasted cardio?

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