Posted inBodybuilding Workout
Marcella’s Shoot Prep, Phase 1 – Derek
While I was busy eating to bulk up, Marcella's phases were geared quite differently. She has been making steady gains in strength and muscle size for the past year and…
Posted inNutrition Uncategorized
Diet Planner Updated – Marcella
Quick note: I added some drop-down menus to the diet planner to make it much easier to use. But...that functionality is not available in Google spreadsheets, so here's a new…
Posted inNutrition
Diet Planning Worksheet!!
Here it is: a simple, interactive diet worksheet I built in Microsoft Excel to help us reach our respective fitness goals, and that we're now sharing with you as a…
Posted inBodybuilding Workout
Derek’s Shoot Prep, Phase 1 – Derek
At long last, the shoot is complete! Not only that, but it was a great success and a lot of fun too. Above is a sample of how the pictures…
Posted inNutrition
The Greatest Grain – Derek
Our March photo shoot approaches this Sunday, and before I finally post the plan we have been following I wanted to share some background information on one of our current…
Posted inBodybuilding
Bodybuilding Pics Are In! – Derek
The aforementioned pictures of my very first bodybuilding shoot have arrived. Check them out (here). Please remember that despite all the practicing, I am far from a master at posing…
Posted inUncategorized
Happy New Year! – Derek
After a long and eventful absence I'd like to wish everyone a strong and motivated start to 2010. While most people I've talked to (as well as myself) didn't exactly…
Black Bean Cakes – Marcella
Easy Black Bean Cakes (pictured with roasted corn salsa) can of black beans, drained really well 1/2 green bell pepper, minced 1/2 onion, minced 2 tsp cumin salt to taste…
Indian Dal Soup – Marcella
I've been cooking a lot of Indian food lately, having been inspired by some Indian feasts at the home of our friends' Deepak and Matt. We don't go out for…
Posted inBodybuilding Uncategorized Workout
Big Weights for Big Strong Muscles – Derek
I know not everyone reading this may see gaining muscle and strength as a top priority, but for those that do I wanted to outline some techniques that are a…
“White Cheddar” Shells and Cauliflower – Marcella
"White Cheddar" Shells and Cauliflower Healthy comfort food for those cold winter nights 1 pckg Mori-Nu Silken tofu, soft 1 cube Rapunzel Vegetable Bouillon w/ Sea Salt & Herbs 1/4…
Apple Butternut Squash Soup – Marcella
Recently we got dinner at the salad bar at Ellwood Thompson's (1/2 off after 8:30 p.m.) and decided to try some of the vegan mashed sweet potato. It was disappointingly…
Simple White Bean and Chard Soup – Marcella
Soup always sounds good when it's cold out. I've decided to do a lot of soup and salad nights, since it's a lot easier to make that particular combo nutritious…
Posted inNutrition
Another Reason to Eat Your Produce – Derek
An interesting article was recently brought to my attention by my good friend and client, Jeff Kroll of Crossroads Coffee . Having worked with me for several months, Jeff knows…
Posted inBodybuilding Nutrition
Eating Healthy On The Go – Derek
While going through food journals one of the comments I make most is "add a meal/snack here". Many people are busy and find it hard to get a solid meal…
Two recipes! – Marcella
Creamy Greens and Penne 1 pckg Mori-Nu Silken tofu 1/2 lb bag frozen spinach 1/4 cup nutritional yeast fresh basil, or 1 cube frozen - available in freezer section of…
Posted inNutrition
A Note on Grains – Derek
I wanted to write a little on nutrition since I haven't in a while. I thought I'd address a question I get a lot when I am helping people with…
Quick Chili Lunch – Marcella
I have a huuuuge backlog of recipes to post; I'm trying to be good and prioritize work and studies while leaving some time for at least one hobby to reduce…
Stir Fry recipe – Marcella
The nice thing about stir fries is you can use whatever you have on hand. An alternative to the tofu could be shelled edamame...alternatives to the greens could be bok…
Posted inNutrition
The Wonders of Phytochemicals! – Derek
I've wanted to post something about this for a while, so I finally went through several of my old exercise magazines and clipped out some nutrition articles. For those of…