The Afterburn Effect

Our bodies are constantly burning calories. Even when resting, your metabolism is working to keep your body functioning. With the help of physical activity, you can increase the number of calories you burn, even after your workout is complete. This is known as the afterburn effect. The afterburn effect’s more scientific name is post-exercise oxygen […]

8 Ways Meal Prep Can Change Your Life

When it comes to better health, and improving your physical appearance, nutrition is king. Research has shown that people who plan their meals eat more fruits and vegetables, are less likely to be obese, and spend less money on eating out. Meal prepping can drastically affect your progress in a positive way. Here are 8 […]

5 Healthy Habits to Start Making Today

When it comes to building healthy habits, small decisions add up over time. Don’t take shortcuts and you will see and feel the difference. Here are 5 healthy (and easy!) habits I recommend incorporating into your daily routine that could really change your life, and the way you feel. Drink more water. You probably hear […]

3 Tips to Stay Fit Through the Holidays

It’s not uncommon for you to want a well-deserved break during the holidays, not only from work or study but from your usual exercise and diet routine. This is understandable. That said, it is important that diet and exercise aren’t completely forgotten or neglected. For most, it’s hard enough to exercise anyway, but add holidays […]

Plant Based Eating: Should You Try It?

With growing popularity and increased public praise, the switch to a plant-based diet seems enticing to many, while others don’t understand the hype. There are numerous reasons why an individual may choose to switch their eating habits to this natural substitute. Some choose to change their diet for the health benefits, others for ethical reasons, […]

Why You Should Eat More Kale

Kale is among the most popular superfoods and not without reason. The kale craze revolves around the nutrients packed inside each green leaf. Kale is rich in vitamins A, C, K, B6, Fiber, Potassium, Manganese, Calcium, Magnesium, Copper (to name a few). It also contains omega fatty acids and an abundance of antioxidants. This power […]

Fiber & Weight Loss

In most cases, it’s the little things that can change your life. The small adjustments like making your bed in the morning or making time for cardio can set the whole tone of your day. Well, the same goes for weight loss. Making simple, slight alterations can impact your results in a huge way, like […]

5 Foods That Help Burn Fat

Did you know that certain foods can actually help burn fat? There are nutrients and compounds found in some foods that help increase your metabolism, use energy to digest, and burn fat. Here are 5 foods I personally believe WORK:   HOT PEPPERS specifically jalapeños and chili peppers contain capsaicin which heats up your body, […]

Why You Should Start Eating Salmon

When it comes to a healthy diet, many people mistakenly disregard seafood as their choice of protein, unaware of the nutritional value that comes with putting it on your plate. Not only is it delicious, versatile, and satisfying, it is also the secret weapon to a multitude of wellness boosts. Salmon is very beneficial to […]

Lacking motivation? Read this.

“I know what I should do; I just can’t motivate myself to do it.” You are a smart person. You know what needs to be done in order to get in shape. You know that you should eat real food and stop eating junk food. You probably even know that a majority of “healthy” foods […]

White Rice Vs. Brown Rice- Which is Better For You?

 When it comes to training, competing, dieting, or just trying to eat healthier, rice is a staple for most people in the health and fitness world these days. It’s the go-to option for the carbohydrate in any meal prep, but with all the variety, some people debate whether white rice or brown rice is better, […]

Organic Foods: Are they Healthier?

Strolling down the grocery store aisles, you are often confronted with the question of whether to purchase conventionally farmed products or opt for the stickered organic counterpart. In most cases, consumers reach for the organic item, feeling confident they have made the healthier, more responsible choice for their body. They would be doing themselves a […]

Intermittent Fasting

I started Intermittent Fasting unconsciously almost 2 years ago. I got busy with new business ventures and would leave my house early, forgetting to eat or bring food with me. I started to notice that I was feeling more energized and focused for a longer period of time while working. I also didn’t feel so […]

THE SALTY TRUTH: Is Sodium Bad?

Sodium often gets a lot of heat for being “unhealthy”, but did you know that sodium is actually required for good health? Our body needs sodium to function properly. It is a nutrient, specifically an electrolyte, and it works to keep your blood and the fluid surrounding cells balanced. It also maintains normal nerve and […]

Training for Wellbeing vs Training for the Stage

TRAINING FOR WELLBEING VS TRAINING FOR THE STAGE I trained for the stage for 8 years. I set one goal after another, learned everything I could about training and nutrition, and discovered just how focused, strong and dedicated I can be when I set my mind to something. I reached my ultimate goal as a […]

The Five Pillars of Successful Dieting

The Five Pillars of Successful Dieting Calories still count Calorie-count has forever been the gold standard of fat loss “accounting”.  Ask anyone on the street what a calorie is and most will know at least something (“umm…it’s something you don’t want a lot of”) but most have a far dimmer understanding of macronutrients (the carbs, […]

The Keto Diet

I had always been curious about Ketogenic diets and would often get asked my opinion about it. I hated not having one and no experience with this topic so I decided I needed to try it. Six weeks ago I started keto with the intention of building an experienced opinion for myself and that’s really […]

Intuitive Eating vs.Tracking Macros

Let’s talk about two very popular dieting techniques or lifestyles that many people practice today (and no, we’re not just talking about bodybuilders). Intuitive eating is a nutrition philosophy that consists of eating based off of hunger cues, and how you feel (physically). Tracking macros is a form of calorie counting based off of a set of […]

5 Reasons Why Eating Small Frequent Meals Helps with Weight Loss and Health

I recommend eating 4-6 smaller meals per day instead of 2 large ones like most do. To many, that can sound like a lot, and some might not understand this strategy if they’re trying to lose weight. Most believe that the fewer calories we consume, the more weight we’ll lose. Many try not to eat anything until […]

Who is MegaFit Meals?

MegaFit Meals came about by Greek brothers PG & Billy Georgiou, who together now own 4 gyms in the West Kentucky area. During their bodybuilding days, they used their parent’s restaurant to prepare all of their meals for the week so they didn’t have to worry about cooking. When members of their gym would see […]