Return of the Athlete

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Return of the Athlete

A personal performance program for athletes feeling stuck after their sports career ends.

05/04/2023

One of the things I love most about my man is how passionate he is about sports.

This guy bleeds Chicago, blogs about sports every week, and love hanging out with the boys.

All that has made working with him really fun.

Sports and eating out are tightly linked. Vienna Beef hot dogs at the Wrigley field or brews with the boys during March Madness.

One of the first questions he asked me was if it's normal to see commercials for food and want to eat.

To which I answered, 100%!

The brain is designed to make associations.

The craving for wings during a sporting event is something baked into the culture of sports.

So one of the ways we've been able to make strides on nutrition and training is to make a game out of it.

In the gym, that means testing bench times, deadlifts, and runs to tap into his competitive edge. And my man has been getting stronger each and every month.

Nutritionally it means tracking food to make decisions based on the data as opposed to guessing off "feeling."

He's also been using an Aura Ring to track his sleep and that has been really helpful in seeing correlations between nights out, performance, and how his body feels.

By looking at this, we've been able to find a balance that allows him to still see results while being the ultimate sports fan.

Nearly 20 lbs down since last fall and a lifetime of new awareness, strategies, and tactics to implement moving forward.

I can't wait to see where he's at in another year!

Interested in nutrition coaching? Book a consultation in the bio 👊🏻

17/03/2023

Give it up for Mike!

Mike has worked his butt off over the last 5 months. As a real estate agent and new home owner, he's learned to navigate a on-the-go lifestyle while still hitting his nutrition goals. He's now down 16lbs and had this to say recently.

"I walked around the hotel pool with my shirt off. I haven't felt comfortable doing that in a few years."

19/02/2023

Check out these quad exercises to grow your quads fast.

You can hit all three variations in my Everyday Athlete program which you can try risk-free for 30 days.

Check out the link for access: https://go.returnoftheathlete.com/30daykickoff

18/02/2023

I'm going to go on a bit of a rant here, but this may just save you from an injury down the road.

Last week, I took a yoga class that was really good except for one thing.

She told the class of 40 people to try and get into birds of paradise pose.

If you don't know what that is... it's basically cirque du soleil type contorting under guise that it is a good deep stretch.

Guess what...

99% of humans can't get into that position.

And 100% of humans don't need to beyond stroking the ego of the instructor who gets told after class how hard it was.

Which brings me to my point.

Group fitness strips away the needs of the individual.

Which leads to injury and frustration with lack of progress.

If an instructor says to do something and you don't know any better, you'll do it.

You'll definitely do it if the rest of the class is.

Now let me be clear... I like group fitness.

I've taken it and taught it.

But I believe it to be a worthwhile exercise and investment to get personal coaching or small group training so you can learn what's good for your body and what's not before jumping into a class.

That way you can take your personal needs and overlay that with what the instructor is asking.

Which allows you to recognize BS that will get you hurt and confused.

16/02/2023

I always get a kick out of these "high protein superfood health bars" you find at Whole Foods.

No.. 6g of protein is not a good source of protein.

It's 400 calories of sugary oats and some Ashwaganda.

G**O with your addictive magic bars lol

Same goes for meals at meal prep companies like Hello Fresh.

If you're trying to get more protein in your diet relative to the other macros you're having, look for the 10-1 ration.

If you want a free copy of my High Protein recipe collection with over 50 recipes and and accompanying shopping list, just check out this link: https://go.returnoftheathlete.com/30daykickoff

15/02/2023

You can hit all three variations in my Everyday Athlete program which you can try risk-free for 30 days.

Check out the link: https://go.returnoftheathlete.com/30daykickoff

14/02/2023

Remember when you were a kid and your parents wanted you to take the garbage out?

They used 1 of 4 tactics.

Keep reading and you'll see how you can apply this with fitness & nutrition.

Plus Plus:
If you do the garbages, you'll be rewarded with candy. (positive reinforcement for positive action)

Plus Minus:
If you take them out, you won't have to do the dishes (removing a negative for a positive action)

Minus Plus:
If you don't take them out, you'll can't hang out with your friends. (removing a positive for a negative action)

Minus Minus
If you don't take them out, you have to clean the car too. (adding a negative action for a negative action)

HERE'S THE LESSON:

When you punish yourself for eating more than you wanted or for sleeping in, you teach yourself to avoid unpleasant things rather than reinforcing the desired behavior.

On the flip side..

Celebrating your wins creating a more positive association with the behavior you want to repeat.

In my experience, I've found it most helpful to reinforce positive behavior with yourself and keep your eye fixed on your fitness north star.

Rather than focusing on all the things you did wrong.

13/02/2023

Inverted barbell rows are underrated!

They are a great exercise to add to your workout routine.

Want to try my Everyday Athlete workout program risk-free for 30 days? Sign up for my Everyday Athlete Workout program: https://go.returnoftheathlete.com/30daykickoff

12/02/2023

Lol the lighting on this isn't great.. But the content is sweeter than sugar.

One of my favorite sayings is "fail forward."

What does that mean?

It means you're going to mess up.. that's fine.

Totally normal. You're human after all.

But if you're going to fall down, at least do so in the direction of where you're headed.

That's why snacking on healthier fruit alternatives when you have a sugar craving is better than going for some Starbursts.

If you eat half a pound of frozen blueberries... at least you also got a ton of antioxidants, phytoflavinoids, potassium, and vitamin C.

What's your favorite healthy snack?

Comment below

12/02/2023

I have good news and bad news.

The bad news...

Weak things break.

Your body is designed to move and muscles need to be trained to do their job.

Sitting 16 hours a day is the exact opposite of how your body was designed.

So if you're in pain, you can assume that certain areas in your body are weak and no longer doing their job.

The good news?

I just filmed a 3 part series walking you through the root cause of low back pain and tightness.

Drop a note below if you want it and I'll send you the video series.

10/02/2023

Suffering from low back pain?

How you sleep may be contributing.

Check out this video on the BEST and WORST ways to sleep if you're dealing with LBP.

Check out the full video here:
https://youtu.be/vHkc1z_N-pI

09/02/2023

Protein is debatably the most important macro there is. You can not survive without it. So while it may be associated with bros and weight room jokes, you can’t deny the need for protein.

It powers a majority of the bodily functions we perform each day, including rebuilding tissues or parts of your body like bone, skin, and hair.

Here's 5 benefits of protein:

Because protein rebuilds muscle tissue, we need it to help us recover after a workout. When you’re sore, it’s because you have micro-tears in the muscle fibers and it's the protein's job to help repair you.

Muscle is important because the more of it you have, the more fat you burn. Muscle burns 2-3x more calories than fat.

Protein has a higher Thermic Effect of Food (TEF) which means
your metabolism increases when you consume more protein. When measuring TEF on Protein vs. Fat & Carbs. The metabolism increases 30% compared to Fats & Carbs which only increase

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