The microbiome is talked about frequently in today’s health and fitness industry, but how many people actually know what it is?

How many times have you heard someone say they are going to cut back on their coffee consumption?
Oftentimes coffee is victimized to cover up poor lifestyle, nutrition and exercise habits. Are you tired due to your reliance on coffee or because you only slept 5 hours the night before?

Unfortunately, there can be a large variance in body composition results depending on the testing method used. There are certain procedures that are referenced as gold standard (most accurate tests possible under reasonable conditions), consisting of skinfold assessments, DEXA scans, and hydrostatic weighing. However, a popular method that is not acknowledged as gold standard is bioelectrical impedance, used frequently in bodyweight scales and InBody scans.

Eating vegetables is a win, regardless of whether they are fresh or frozen. However, there may be some points to consider when choosing between the two. Contrary to popular belief, the nutritional value may actually be lower in fresh compared to frozen vegetables! Let us explain…

The truth is… unfortunately it’s impossible to hit your macros to a T. This is because nutrient information panels are created based on averages of averages for certain foods and their respective macronutrient, micronutrient, and total energy content. Therefore, to most people’s surprise, the macros and calories listed on a back of a packet can actually deviate by a whooping 20% compared to their true amount!

When walking down the aisles of the supermarket, what entices you to buy certain products over others? In most cases you can’t smell the product… or see through the packet… so usually you’re influenced by the BIG BOLD LABELS saying “I’M HIGH IN PROTEIN! PICK ME!” *drops into basket without checking the macros or ingredients*

Most individuals who embark on a health and fitness journey strive to positively change their body composition and build more muscle mass. However, there’s arguably nothing more frustrating than feeling as though our results don’t reflect our level of effort and time spent invested in the gym.

There’s no doubt that as competitors we all look forward to peak week! After months of hard work dedicated to dieting, training, blistering our feet while posing and the like, it’s exciting to reach the home stretch before show day! However, bear in mind that this is a week where you should generally be doing LESS, not MORE, in the context of your entire contest prep.

Healthy vs unhealthy, good vs bad, nutritious vs non-nutritious - these are the kind of ideologies that some companies rely on in order to sell their products

Given how much information there is regarding nutrition on the internet, knowing what, when, and how much to eat each day can be very confusing. Therefore, we’ve done our best to simplify things for you by creating this FDOE framework!