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The Meal Prep Hack – Meat Potato Vegetable Skillet

If you are serious about getting your results, then you need to meal prep. It does make a HUGE difference when you see 20+ containers in your fridge, labeled for each meal of the week. That way, you will less likely to make excuses to skip meals or opting to eat out due to time constraint. The least appealing part about meal prepping is that you could easily spend anywhere from 3-5 hours, usually on a weekend, to prepare your meals for the week. While some people do enjoy cooking, many of us, including myself, dislike cooking and would rather spend that time doing fun activities. The tastier and more interesting the meal is, the more time it will take to prep. Buying fresh vegetables,… Read more

Mold Detox & Anti-Inflammatory Diet

Signs of malnutrition: Allergies and inflammation can reduce nutrient absorption, which is why I couldn’t gain back the weight that I lost from major flu few months back. Normally, I am 170 lbs during the off season. My #1 source is scholarly journals/scientific studies to back up a theory; if I could not find anything, then my #2 source is websites with reputable reputation, written by real professionals in the health field. My #3 and final source is reputable sites but only for citing something that is more general and widely acceptable. My detox diet is not perfect and I’m sure there are some improvements can be made. If you have any feedback, concerns, questions, please do not hesitate to contact me directly as I’d… Read more

Take Back Your New Year Resolution!

We all begin the year with the best of intentions. But usually, by the 3rd week of the year, most gyms nationwide become less and less crowded. March is nearly approaching, and ask yourself, where are you now with your fitness goals? If you’re like the majority of the people out there, chances are, you need some help to get you to start with this new healthy habit. Steering towards your goals is all about doing small things daily, which compounded tenfold at the end; it is all about consistency. How to stay consistent with your new health regimen? . I.  Accountability is EVERYTHING Not only we are our own worst critic, but we tend to be very lousy in keeping promises to ourselves. But… Read more

The 30 Day Cutting Challenge

  So you have a little or some muscle mass already – you’re not a complete gym newbie and have worked out before. But, you are still aiming for the chiseled lean look like the fitness male models you see on health/fitness magazine. How can you get there? Good news is, the fact that you already have lean muscle mass, it is easier and faster to show them off, by cutting down your bodyfat % vs starting really lean with very little muscle mass. The leaner you are, the more defined your muscles will look, and thus give you the illusion of being bigger and “jacked”. People are always surprised to learn that my weight is around 165 lbs (at 5-ish % bodyfat), when everyone… Read more

Equipment Needed For The Master’s Hammer & Chisel

Professional trainers advise that buying equipment for specific programs is a waste of your valuable money. Add in all the space you’d lose if you bought equipment each time you started a brand new program – too much money. Professionals will let you know there are five essentials for all programs. The upfront investment is minimal. The best part is you’ll have everything you need for the Master’s Hammer and Chisel Program. Equipment versatility is the key to an ultimate home gym. You’ll want products that offer you the ability to perform an array of exercises; which allows you various weight loss goals. The choices are endless – bulking up, slimming down or getting more athletically fit. Buying the following five pieces of equipment will… Read more

Hammer and Chisel Vs. Body Beast

In this post, I’m going to compare Hammer & Chisel to Body Beast. You’ll learn: What are the advantages of each program Who is each program for How are the muscle building and nutrition plans different What type of results can you expect from each program First, let’s look at a brief overview of each program. Body Beast vs. Hammer and Chisel Body Beast Body Beast was introduced by bodybuilding champion, Sagi Kalev. His primary goal is to use intense weight training to build muscle. You don’t have to be a bodybuilder to complete Body Beast. Nevertheless, your goal should be to increase muscle mass. Body Beast is a 90 day, 3 phase program: Build, Bulk, and Beast. Each phase uses weights, a pullup bar,… Read more

Hammer and Chisel Workout and Review

Hammer and Chisel is one of the most effective workout plans on the market. The workout program was created by top personal trainers, Sagi Kalev and Autumn Calabrese. Both trainers have created world-renowned programs for Beachbody, including the 21 Day Fix and Body Beast. Now the experienced personal trainers have combined their expertise to get you as ripped as possible with Hammer and Chisel. The “Hammer” workouts are led by Kalev and the “Chisel” workouts are led by Calabrese. The program has all of the cardio and strength building routines that you need to improve your endurance and build muscle. Hammer and Chisel requires 60 rewarding days to complete. At the end, you will be able to pull, lift, and throw more than you ever… Read more

Hammer and Chisel Nutrition Plan

You can’t get in shape without eating clean! The Hammer and Chisel nutrition plan is a foolproof system to get all of the nutrients that you need. If you have done the 21-Day Fix, then you should be familiar with the Hammer and Chisel diet system. The system was created by Autumn Calabrese, one of the personal trainers in Hammer and Chisel. Her goal is to teach you to eat healthy, rather than have you made premade meal. The program focuses on portion control. You will be provided with allotted containers due to your body type and calorie demands. The containers are color coded for the types of food as follows: Green –Vegetables Purple –Fruits Red –Proteins Yellow –Carbs Blue –Healthy Fats Orange –Seeds and… Read more

Body Beast Bulk Abs Workout & Review

Strong abs could be the most important muscle group to strengthen in your body. They stabilize and allow your other muscle groups to grow. Not to mention, chiseled abs look great! Body Beast Bulk Abs targets every muscle that counts. At the end of the 30 days program, you can develop the stronger abs to push harder, run faster, and pull more weight. Kalev, the creator of Body Beast Bulk, uses exercises that were perfected from top personal trainers. The Bulk Ab set is only 11 minutes. You will not be spending countless hours doing ineffective exercises. The following ab exercises are in the Body Beast Bulk Ab series.  Crunches Crunches are one of the most popular ab workouts. You probably see people doing them… Read more

Body Beast Bulk Back Workout & Review

Joe goes to the gym every day. He has nailed down the perfect arm and leg routine, and eats a healthy diet. Suddenly, Joe can’t build muscle. He increases his weights and changes his diet but still can’t build muscle. What is Joe doing wrong? He doesn’t have a consistent back routine. Your back supports your arms and legs. If the back is not strong enough to handle additional strength then your body won’t grow. Nevertheless, back exercises are often the most neglected. The Body Beast Bulk Back program strengthens your upper and lower back, and core to ensure that your arm and leg exercises reach their fullest potential. Kalev, the creator of Body Beast Bulk, perfects a 29 minute back routine. Warm Up Every… Read more

Body Beast Bulk Legs Workout & Review

Leg training is tough. No doubt about it. But the benefits go beyond the effort. Strong legs allow you to jump higher, run faster, and reduce your risk of injury. The Body Beast Bulk Leg program is 49 minutes of intense muscle toning exercises.     Warm up Warming up is fundamental but often overlooked. Sagi Kalev, the creator of Body Beast, developed a warm up cycle to ensure that you are prepared to safely complete the Bulk Legs challenge. The Body Beast Bulk Legs warm up involves active stretching techniques. The warm up is 1:54 seconds and involves jogging, side lunges, hip twists / openers, reverse lunges, side-to-side squats, and sumo squats with crossed arms. At the end of the warm-up, your legs should be ready… Read more

Body Beast Bulk Shoulder Workout & Review

For most of us, our shoulders are the most moveable but unstable joint in our bodies. This is often because working your shoulders can be difficult to target, leading many to overworking their arms. The Body Beast Bulk Shoulders workout uses tested exercises to sculpt your shoulders and create prevailing results. Strong shoulders are the foundation of your back and arm muscles, and can create a lean, mean, powerful upper body. And more. Warm Up The Body Beast Bulk Shoulder workout begins with a 2:50 minute warm up. The warm up is especially important in our shoulders as the muscles are so consistently neglected. Kalev, the creator of Body Beast, begins the warm up with a jog to increase your heart rate. The jog is… Read more

Body Beast Bulk Arm Workout & Review

The reward from building arm muscles can be more noticeable than any other muscle group. You are able to lift more, throw harder, not to mention the curb appeal in a tight t-shirt. Many of our journeys with Body Beast Bulk Arms begin with wanting stronger and more defined arms. The exercises that Sagi Kalev developed were designed to give you stronger arms than you have ever had before. His challenging sets will burn and destroy your arm muscles to sculpt the BEAST arms that you have always wanted. The Warm-Up The warm-up is 2:24 minutes long of pure heat building intensity. You start by increasing your heart rate with a light jog. Kalev then prepares your arm muscles for intense exercises with arm circles,… Read more

Body Beast Supplements & Review

No one got a chiseled figure by a vigorous workout routine alone. Creating the body of your dreams requires that you feed your body the nutrition to build muscle and endurance.  To help you sculpt the body that Body Beast Bulk workouts have the potential to create, Beachbody provides powerful supplements for pre, during, and post workout. Fuel Shot Supplement Your body’s energy level is the gasoline of your workout. The fuel shot supplement is designed to help maximize your performance by providing you with a surge of energy. The supplement works as the energy-promoting nutrients instantly enter your blood stream for anabolic support. The energy boost can help you go strong throughout your entire Body Beast workout. After your Body Beast workout is complete,… Read more

Body Beast Bulk Chest Workout & Review

Body Beast Bulk Chest is one of Beachbody’s newest weight lifting programs. The strengthening program was developed by bodybuilding champion, Sagi Kalev, and uses functional exercises to get results. Kalev’s chest workout is a powerful set of strength conditioning, designed to build muscle and burn fat in only 30 minutes. The following exercises are used in the Body Beast Bulk Chest workout: The Warm-Up Kalev warms up the class with basic arm circles, light cardio and three different types of push-ups. The moves are designed to increase your heart rate and blood flow to your muscles. After your body has been warmed then you are ready for the more intense moves. Incline Fly / Incline Press (Superset) The super set is a series of two… Read more

Clean Diet? Cheat Meals? How about the No Guilt Cheat Meals

Just past July, I competed in Mr Muscle Beach and managed to get my bf% down to 4% with 29″ waist. However, just few weeks ago, I was travelling in Asia and gorged myself with the amazing but yet cheap food during my vacation. And of course, since it was a vacation, I didnt have time to workout for that 2 weeks of travelling. When Im back in the states, I was close to 10% bodyfat and have gained my waist back to above 31″. Now dont get me wrong, Im sure that most guys would be ecstatic to get into this shape, but as a role model in the fitness world (and the fact that I was looking at my very best few weeks… Read more

Never, Never, Never Give Up!

If at first you don’t succeed, then try and try again….. That is the saying that has been echoing in my head over the last few weeks, since I returned from Beachbody Coach Summit 2014. The main theme of that event is #NeverGiveUp – just to show that there will always be obstacles in our path but if we endure and persevere, then we will be successful. Around 2 weeks ago, I competed in my first fitness competition at the Beachbody Physique Classic. It was a surreal experience when it was announced that I had taken 2nd place for Men’s Physique. However, I would be lying if told you I wasn’t disappointed — I wanted first. . Don’t get me wrong, I was ecstatic to… Read more

My Journey, The Physique, And The Competition

Hump Day is known to be a day of jokes, but not for me, at least not for today. As I walked to the gym this morning, I was reflecting how far I have come on my journey from when I was first introduced to working out just over 10 years ago by my roommate Suffian. As a 105-pound-soaking-wet college freshman I stepped into a gym for the very first time… and I left within 10 minutes feeling completely out of place and intimidated by a bunch of college jocks. 18 year old scrawny Nick Fast forward to today – I have worked to transform myself and become known in the Beachbody community as the “Scrawny to Brawny” guy or “Ripped Like Nick” and find… Read more

Turn Your Struggles Into Personal Victories

This year, I will be turning 30 years old and I’d be lying if I didn’t tell you that the thought of turning old didn’t scare me just a bit. When I turned 20, I thought that I was invincible and that my future was bright with endless possibilities and adventures. But as I am approaching the big 3 – 0, I feel like there are still things that I am not satisfied with in my life. I have had asthma since I was a kid; it went away when I was in my teens, only to come back again in college because I wasn’t taking care of myself all that well, living by myself in the dorms. Over the past few years, my asthma… Read more

Body Image and Reality: What IS Fit?

With most of us being exposed on a regular basis to photos of professional sports athletes, it’s probably not surprising that we have a different, and somewhat misleading, perception on what is a healthy weight range. How can we not, when we see NFL players like Reggie Bush who is 6′ tall at 205 lbs, or even the former MMA fighter, Matt Hughes at 5’9 but weighing 170 lbs. They serve as role models for people trying to get in shape, so most people think that they’re at the target weight that they need to aim for. But what most people don’t realize is that these athletes are not only in top shape muscle-wise, but have a body-fat ratio that is largely unrealistic for the… Read more

Everybody Needs Their Form Checked. And That Means You

There’s one thing about living in Southern California, and especially in the West LA area – I’m surrounded by fitness professionals (And wanna-be professionals.) I used to workout at Gold’s Gym in Venice – home for the guys (and girls) with ridiculous physiques. Of course, I also learned that many of them got those ridiculous physiques through the use of steroids and the like, but there were also many, to be fair, who got results the old fashioned way – through hard work. Now I’ll admit – there are people who tell me I look great (and on a good day I kind of agree with them) but I always want to keep getting better. I want a stronger well-defined physique like you see on… Read more

Join My Apprentice Group: Help Others and Be Financially Fit!

My teammates and I have increased our income, paid off debt, provided for our families, etc., in a bad economy, while doing something very fulfilling; helping people get healthy & fit, while working on our own fitness goals. This may or may not work for you, and you may be happy with your career, your job, or your financial situation. But, if you or someone you know could use extra income, or fulfillment in their work, I recommend taking a look at what coaching is and what it can do for you. GOOD NEWS! I’ll be starting my next internship group in ONE week! You’ll have full access to me and I’ll train you on how I created a 6 figure income in 2 years… Read more

It’s all about the Diet!

Perhaps you’ve heard that the creator of P90X, Tony Horton, coined this phrase “Abs are made in the kitchen”. Also, perhaps you’ve seen many posts by fitness professional making it clear that 80% of results come from diet, while only 20% comes from workouts + hardwork. (Of course, none of those percentages are written in stone. Your mileage may vary). Regardless whether you are working out or not, proper nutrition will get you to your ideal weight. You might not have the muscle tone that you want, but it will get you that flat stomach for sure. Meanwhile, for those of you who are actually working out, those chiseled abs you’re working so hard to achieve will only make their appearance when your diet is… Read more

Be the Beast ! Train like one and be like one

This week, I started my Body Beast transformation journey again – my 4th round doing this workout program. My goal is to hit past the 170 lbs mark – so far my heaviest weight is at 165 lbs while still maintaining a single digit bf%. I believe that using what I’ve learned the past 3 rounds and by working closely with my trainer that I can maximize my results this time around. Of course, it doesnt hurt that I also have a great online accountability buddy – Doug Fitzgerald. We’re both committed to compete in the 2014 Beast Classic in Vegas, which will be our 1st physique competition. Working on the Front Deltoids Of course, nutrition is a big factor for any transformation — just… Read more

Why I Really and Truly Love Shakeology

One question that I get more than almost any other is this: Do you really honestly and truly drink Shakeology? And the real, honest and true answer is YES! I’ve been drinking Shakeology religiously (well daily at any rate) since 2009. And I can honestly say that I wouldn’t be where I am today without. Why is that? Here are my top 5 basic reasons: 1. It gives a boost to my immune system. On my own, I’m a pretty sickly guy who comes down with something on average three to four times a year. Before Shakeology, if someone anywhere near me had the flu, I was guaranteed to get it myself. But since I started drinking Shakeology, I can say that I might get… Read more
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