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Month: February 2016

SD Evolution Intro Offer

SD Evolution Intro Offer

intro package pic

We have put together an introductory package for those of you who are on the fence about beginning a fitness regimen! It is very common to get stuck in this “purgatory”. I can’t tell you how many times I’ve had clients who wanted personal training but felt they weren’t ready yet because they weren’t “in-shape” enough, or they didn’t know what they were doing and wanted to learn before they spent their money on a trainer. That is the exact OPPOSITE of what you should be doing. The point of personal training is to TEACH you what you should be doing and how you should be doing it. It is easy to go into the gym and try to learn on your own, only to see no progress and just quit. A personal trainer coaches you on proper technique and teaches you why you are doing these things the way we do them. It is as much a learning experience as it is a workout. From that point you can choose whether you would like to continue personal training, or continue on your own with the workouts and just have the programming done for you.


This offer is for people who want to join our online membership, but aren’t comfortable with their form or understanding of the programming enough to just go do it on their own. This is designed to teach you what you will be doing in your program and making sure you are performing each exercise safely and effectively.


$279.99 for 4 personal training sessions, meeting once per week for 4 weeks. PLUS you get the first month of your online training membership for FREE! That breaks down to only $70/session! Then after your free month of online membership, it’s only $39.99/month to maintain your personal online coaching- all the benefits of personal training, without the cost of needing us there with you anymore!

Creating a Pre-workout That Works For You

Creating a Pre-workout That Works For You


There is no doubting the importance of a pre-workout. But your idea and my idea of a pre-workout are probably completely different. You all know how I feel about certain supplements in general, ESPECIALLY pre-workouts, so I’m only going to briefly touch on this and then breakdown how you can build this yourself NATURALLY.

I won’t throw them all together, but the vast majority of pre-workouts are just tasty powders loaded with stimulants and blended chemicals to make you feel like you can run through a brick wall.. At least for about 90 minutes. That is usually followed by a significant crash down to earth, and maybe some jitters, itching, and tweaking out mixed into that along the way. Now I say the vast majority because some companies are starting to get the idea and make different blends that don’t include the stimulants and are built with a somewhat less harmful list of ingredients. (I don’t dare say healthier to anything that needed a lab to create it.)

But if it’s possible, why don’t we avoid putting these substances into our bodies all together? Well it is… So let’s breakdown the reasons we take a pre-workout and then reassemble that using natural sources.

Why do we take pre-workout supplements? What are the effects we are looking for? The main answers you are going to get to those questions are high energy, focus, and endurance. That’s the point right? To help us have better workouts. So what can we eat or drink that will help fill those needs?

Caffeine: This one is the obvious starting point, as it covers all three of those needs. Caffeine is a natural stimulant, and it is hyper-dosed in most pre-workouts. But it’s the easiest thing you could consume naturally to achieve the same desired effect. My go-to in this category is green tea, but the other, most effective caffeine source would be coffee. The optimal “dosage” is about 1.5 cups of coffee, but I feel great with just one cup of coffee or tea. When it is coffee, I take it black (I have no soul).

Protein: More specifically, whey protein, because it is fast absorbing and utilized quickly for your workout. Experts argue about when the best time to drink you protein shake is. My counter? Before AND after. I have two protein shakes per day and this timing ensures it is best utilized. Protein pre-workout is used for fuel because of those building blocks it is made from, AMINO ACIDS! It also increases protein synthesis, which will inhibit muscle breakdown and help with your pump.

Simple Carbohydrates: All of you flexible dieters should already know about this one because you should be planning those simple carbs around your workouts. This should be exciting for the poptart junkies! (myself included..) Simple carbs, sugars, are frowned upon because they are so quickly absorbed by your body and stored as fat if not used. BUT, this is actually a great thing before your workout because when it IS utilized, it’s immediately available fuel for your muscles. The most popular choice here is definitely the poptarts but I also mix in Gatorade and high carb fruits like bananas.

Put it all together: My personal pre-workout usually looks like this:

  • A cup of Green Tea
  • 1.5 scoops of Optimum Nutrition 100% Gold Standard Natural Whey
  • 2 Blueberry Poptarts
  • 32 Ounces of Gatorade

I know that’s a lot of sugar but I do utilize it and my diet requires almost 600g of carbs per day. The poptarts I’ll actually eat with my pre-workout and the Gatorade I’ll start drinking on the way to the gym and I’ll finish it throughout my workout.

Your pre-workout doesn’t have to, and probably won’t, look anything like mine. But you can take those basic outlines and plug in what you love and what you know works best for you. Use your outlined macros to figure out how much of each you need to best utilize them for a great workout.

If you don’t know your body’s specific macro needs, or have been interested in working with us, you can always contact us at

Online Training Memberships are currently only $33.99 per month!

Until next time,


Why I don’t believe in cheat meals

Why I don’t believe in cheat meals

cheat meals

Splitting a pizza, eating a tub of ice cream, a huge burger with fries and a large chocolate milk shake to wash it down followed by a trip to the grocery store for bags of candy. You’ve probably seen people post pictures of these things on a Saturday or Sunday with the caption “CHEAT” or  “CHEAT MEAL”. I used to be one of them. You predominately see these posts from people who are either on a strict diet, eat “clean” or are prepping for a bodybuilding show.

It has been a year and a half since I started Flexible Dieting and counting my macros. Since incorporating a more balanced intake rather than eating clean, I have cut ties with cheat meals and here’s why.

  1. The term states that you are cheating or being unfaithful to your diet. A successful diet includes sustainability. If you feel the need to cheat on your way of achieving your goals every single weekend how successful can your methods really be?
  2. Let’s relate cheating to another topic for a second. If you cheat on your spouse, or a test let’s say, chances are as a human-being you are probably going to experience guilt afterwards. The same thing happens when you cheat on your diet. Bingeing on foods that you have (for some reason) deemed “bad” by restricting them during the week, will probably make you feel crappy. Over-indulging in these “off-limits” foods, may cause you to feel extremely guilty for not sticking to your goals.
  3. More bingeing=more restriction. Personally, when I would binge on my huge cheat meals on the weekends, I would then restrict myself even MORE the following few days to make-up for it. I would literally eat chicken and vegetables for every meal straight after having half a pizza or a tub of ice cream to my face. This just leads to an extremely unhealthy mentality and overall relationship with food.

I can honestly say I have not had a cheat meal since practicing a flexible lifestyle. Do I hit my macros perfectly every day? No way, but if I want something, I don’t restrict myself from having it. I incorporate things people may consider “cheats” into my daily food intake. Cra

ving a bagel? I eat it. Craving a Pop-Tart? Bring it on. I make these foods that I used to write-off fit into my daily routine if I really want them. I don’t force myself to stick to a strict diet weekly only to plan a ridiculous binge on the weekend and since doing that I have found so much more happiness and a great relationship with food. So instead of planning your next cheat meal, why not plan a more sustainable approach to nutrition?

Need help with that? Email me at and let’s talk nutrition.