Falcon Nutrition, Virginia Beach, VA (2025)

10/21/2025

Awesome update from a client check-in.

Back in the shape she was in almost 20 years ago, only this time, it was being methodical with food choices and amounts that got her there, not almost 20 hours of triathlon training each week.

10/13/2025

“𝐓𝐡𝐞 𝐢𝐧𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐭𝐨 𝐟𝐨𝐫𝐠𝐞𝐭 𝐢𝐬 𝐢𝐧𝐟𝐢𝐧𝐢𝐭𝐞𝐥𝐲 𝐦𝐨𝐫𝐞 𝐝𝐞𝐯𝐚𝐬𝐭𝐚𝐭𝐢𝐧𝐠 𝐭𝐡𝐚𝐧 𝐭𝐡𝐞 𝐢𝐧𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐭𝐨 𝐫𝐞𝐦𝐞𝐦𝐛𝐞𝐫.” - 𝐌𝐚𝐫𝐤 𝐓𝐰𝐚𝐢𝐧

—

How much of your mental energy are you investing into things that are in your past?

How much of that mental energy could be much better utilized being invested into choices, decisions, and actions you COULD be making today?

—

-The rough day of eating you had yesterday

-The really crappy workout you had at the gym last week

-The training run that felt horrible relative to where you are in your training block

-The golf shot you totally shanked that took you out of your flow and ruined the rest of your round

-The argument you had with your significant other that was ultimately about nothing but both of you were at your stress limit for the day

-The fact that you planned to do well on the vacation you just returned from but once you got there, you decided to just enjoy yourself and things got a little excessive

-The fact that you haven’t met the goals you set for yourself at the beginning of the year

—

By nature we are VERY good at living in the past, to the extent that it stunts our ability to focus on our here and now.

We have to remind ourselves, OFTEN, that what’s done is done, we can’t go back and change it, but today, our next meal, or our next workout, or our next run, or our next shot, or our next interaction, or our next trip, or that goal that still needs hitting...all of these things are blank canvases for us to put our mark on.

Eyes forward is the best way to be.

Stop thinking about everything before right now and instead ask yourself, “What’s the next right thing I can do?”

Nothing good happens when we give our past power over our ability to execute in the present.

‘Today’ deserves our *full* attention.

10/01/2025

Jordyn, 15 now, a sophomore in high school who loves working out with me, asked me over dinner,

“So what happens when someone finally gets into the shape they want? That’s it, then they can go back to how they used to live and just chill out and they stay in shape?”

—

I chuckled and thought to myself, “If only everyone contemplated this very early on in their journey...”

Then answered her question the most honest way I could.

“No, Jo. The process of changing our bodies is nothing but cause and effect. Our bodies change in proportion to the efforts we put in, the reasons we give our bodies to change.

If we go from never working out, to working out 5 days a week, our bodies reflect that new routine. If we go from never eating in way that reflects good health, to making much healthier choices and being mindful about amounts, our bodies will reflect those new healthier choices.How we get the results, or earn the changes, is how we keep them.

As soon as we stop doing the things that gave our bodies reason to change, the changes go away, and our bodies start to reflect how we are living now.

How we look today is the visual result of how we’ve been living leading up to today.”

—

Knowing this, progress may (should?) play out a bit slower than we’re conditioned to expect.

If not, and we get results massively fast, high chance those results go P**F quickly as soon as we take our foot off the gas pedal.

Like many things in life, knowing that fitness and health are a lifelong endeavor, our best bet is to find a lifestyle that we can carry forward ongoing, even if it means less radical change initially.

“If you want to run longer, slow down.”

09/11/2025

I’ve coached a large number of people over the last decade and something I see play out very routinely is this.

Goals like this:
-“abs”
-5 lbs lighter
-2 pants sizes smaller
-“weighing what I weighed in college”

Pale massively in comparison to goals like this:
-I want to get back into my old hobbies
-I want to be able to walk around the theme park all day with my family
-I want to feel better about myself

Those that chase numbers-based (often times) vanity goals are effective in getting us started and taking action, but often times don’t create the feeling we thought they would, once achieved.

Most people feel better well before abs or their old college weight, by way of committing to doing something that requires constant effort, and continuing to follow through.

When you set goals, don’t do it blindly.

Our goals should solve problems.

What problem will abs solve for you?

What problem with weighing what you weighed in college solve for you?

High likelihood you want to feel better, see yourself in a more positive light, and increase your self confidence. All of which will happen organically during the process of showing up for yourself, consistently.

The happiest clients I’ve had are the ones that go from watching life play out and feeling like they’re sitting on the sidelines, to reclaiming their health and getting back into DOING things in their life that they couldn’t do before.

My favorite goals to see listed out from new clients involve things they want to get back to doing, because they physical changes we earn accompanied by their growing self-belief often make those things possible far sooner than they realized.

And those things last, and stay important to them, whereas abs, not ‘worth it’ for most people.

08/18/2025

Gaining weight and looking for the culprit?

It’s not sugar.

It’s not carbs.

It’s not fat.

It’s not any specific macronutrient or group or type of food.

No (total zero) foods are “bad” and inherently cause weight gain.
It’s your energy balance.

The total calories you consume daily (too many) relative to the amount you’re moving daily (too little).

——

Obesity stats are exploding in the wrong direction, quickly and increasingly quickly, due to:

-Eating too much (ongoing calorie surplus)

-Moving too little (exercise and NEAT [walking/play])

——

What I do within my nutrition coaching is to help you figure out the ideal balance of:

-daily movement levels (gentle movement like walking + exercise if able/desired)

-daily intake levels

That’s it, in a nutshell.

There’s nothing you HAVE to eat or NOT eat.

There’s no magic movement or way of exercising.

——

I’m currently taking on clients if you want help, accountability, and a proven gameplan.

07/15/2025

"I'm just completely floored with how well this has worked for me. Now I'm even seeing changes day-to-day, and I'm about to hit a number on the scale that I've literally never seen in my adult life.

Even clothes that I've saved from my late teen years fit loosely now. I've skated for 4 years, practiced martial arts for 6, trained in circus arts for 3, and done Crossfit for 1 and never felt as fit as I do now. My goal when I started working with you was to slim down so I could feel confident in my clothes again. Instead, I'm chasing a 6-pack and abilities I didn't think were possible for me anymore.

So, what's next? My goals are a little different now. I'm really looking to work on overall fitness. I still want to burn off some fat; I'm really hopefull that I could get a 6-pack, since I've gotten so accustomed to this lifestyle. I'm also looking to chisel my muscle a little more and build on physical abilities. I don't want to get into heavy lifting necessarily, I just want to be really mobile and in control of my body."

----

Working online, 99% of my clients are spread across the world, and I never actually “meet” them before, during, or after our time together.

It’s rare I get to work with someone I’ve met and hung around with, and so it’s always extra fun to help them make changes. (Though it can actually be more difficult in some ways coaching a friend/family member, because the fear factor/accountability factor can feel lessened).

Enter Bobby. I’ve known Bobby for a good amount of time now, he’s good friends with my brother in law so I’d see him on and off every now and then for about the last 10 years or so.

He was always relatively fit because his hobbies kept him working hard, and when he hit me up end of last year to drop some body fat it quickly became clear that he had the ideal mindset for tracking his intake. He cared about the details, and "close enough" didn't cut it for him.

Bobby works a stressful job that requires lots of hours and mental energy, he's lived thru the same crazy pandemic and lockdown we've all been living through, he's had to change up his training numerous times. He had plenty of reasons for this not to work. But he used zero of those as reasons not to succeed, and he succeeded anyway.

During our time together he's dropped nearly 20lbs but the body composition changes make it look like even more, and more than any numerical metric, his *mindset* has shifted so so much, and that's how I know he's going to take what we started and only keep building on it. This is his lifestyle now and it will always be part of him.

SO freaking proud of you dude! Keep rocking it!!! 🤘🤘

11/01/2024

Parents:

You choose your food environment.

You choose what tempts you, or isn’t around to constantly tempt you.

You can tell yourself you’ll “stay disciplined” (hope is not a gameplan…) or you can be intentional and donate or toss most of what you’ll inevitably toss once the kids lose interest anyhow.

If you know you struggle with (insert name of candy here), get rid of it.

Plan for your weakest moments when you’re level-headed.

“Inaction IS a choice.”

Sent with Love,
Buzz Killington

10/31/2024

LIFEHACK:

How would you like to get paid to lose weight over the next couple months?

It’s as simple as getting a seasonal retail job!

Most places are starting north of $15/hour.

Most seasonal retail jobs will have you up on your feet moving around for most of your shift.

Every year for the last 10 years, without fail, I’ve worked with folks aiming to lose bodyfat who have taken up season retail jobs, and essentially hit Fast Forward on our progress thru that and that alone.

They didn’t start running daily, or going and doing intense workouts daily, they simply started moving more, while completing other tasks.

These folks are just like you and me, spending most of their 9-5 parked at a desk, and these positions add in 5-10k steps to their day every time they work.

We’re talking going from 3-5k steps daily to 8-15k steps daily.

Zero other changes; they’re now simply moving quite a bit more than they had been.

This additional movement requires fuel/energy, and in absence of more calories, they are metabolizing stored bodyfat as energy, and losing more/quicker.

You’ve seen all my posts touting walking as THE thing to embrace if you want to make fat loss efforts easier, and long term weight management easier.

Now, you can get paid to see it play out in your body firsthand.

Don’t trust the process.

Go test the process firsthand, become a believer, and get paid in for your efforts.

*THEN STAY LEVERAGING WHAT YOU LEARNED*

🍂🎄🎁🛒🚶‍♂️🚶‍♀️💲

10/24/2024

Halloween Fat Loss Tip:

Don't buy candy for the trick-or-treaters super early.

They won't sell out.

If you bring it home, it WILL tempt you.

If you have very good willpower/discipline, you can likely avoid temptation a handful of times.

Eventually, emotions or stress will run high, and because it's there, you WILL get into it.

Halloween, and the buckets of candy around every corner, kicks off 3 months of non-stop weight gain for many.

Momentum is VERY powerful, and starting the Thanksgiving/Christmas season feeling like you've lost your footing since you've been throwing back a handful of candy or three every night since Halloween is not a good place to be.

If you don't want to fall into that pattern, don't have candy lying around, especially needlessly early.

Buy candy to give out the on the 31st, maybe one day earlier.

Whatever's left over, freeze or donate.

Be intentional and create the momentum you want to carry into Thanksgiving and then the December holidays.

10/22/2024

My running watch is an amazing piece of technology.

When I’m running, it’ll give me all the data I could possibly want to know.

Distance, lap pace, average pace, heart rate, temperature, elevation, plus a bunch of other things.

If I wanted to, I could configure it to show me most everything all on one screen so I could see all the data at a glance.

Today a couple miles into my 10 miler, I instead choose to scroll down out of the overwhelming data screen, and simply have time of day showing.

And boy did I enjoy the remainder of the run SO much more than when I was no longer in data overload mode.

Don’t get me wrong. Data is useful. It serves a huge purpose.

But we can easily get so lost in the data that we lose sight of why we started doing what we’re doing in the first place.

So today I chose to enjoy my run with minimal data, using everything I’ve learned in my years of running.

I kept my breathing in check by keeping my pace in check, which kept my heart rate in check. Those things, I got a feel for, via lots and lots of miles collecting and staring at data. And adjusting for future runs accordingly.

So today I chose a different screen, took most of the run by feel, and I thoroughly enjoyed every one of those miles.

Don’t forget to pop the training wheels off now and again when you know you’re “there” and take in the sights more than the metrics 👌🏽

10/21/2024

How we live tends to trump most all other things.

Age, hormones, what we think we’re still capable of. Most all of that stuff.

Gotta love getting back to where we once were while using methods that we know we can live with long term for life as we know it these days!

10/21/2024

How we live tends to trump most all other things.

Age, hormones, what we think we're still capable of. Most all of that stuff.

Gotta love getting back to where we once were while using methods that we know we can live with long term for life as we know it these days!

Falcon Nutrition

10/21/2025

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10/01/2025

09/11/2025

08/18/2025

07/15/2025

11/01/2024

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