ERF Q&A 016: The “Right Calorie Deficit” Amount?

Spoiler alert: There is no “right” calorie deficit you should be aiming for.

There is only a right amount for YOU.

There are plenty of equations and calculations out there, but none of them take into consideration the individual.

And not just the physical component, but the mental.

Have you been dieting for years? Are you just starting? Do you have a history or binging/anorexia? 

So much needs to go into this.. This podcast will help give you tools to make you critically think for yourself, and decide upon what would work best for YOU. 

Let me know what you think. -E. 


ERF 017: My Opinion On Effective Coaching

What makes coaching such an effective tool when reaching your fitness goals?

It’s not the workouts or the calorie amount a coach prescribes you.

It is taking that NEXT step, that makes you actually follow the workouts, or the diet.

It is taking the step to get the education on WHY decisions are being made.

Then being able to take that education and APPLY it to your life, so you can see results.

All while having someone to be accountable to during that whole process, which is not an easy or short process by the way.

Check out this weeks podcast to get my two cents on what makes a coaching program effective and worth it. 


ERF 016: Netflix Documentary Gamechangers Review

The Gamechangers documentary is catching a lot of hype in the fitness world.

It basically claims that plant based diets are the “healthiest”, and eating meat will eventually clog your arteries and you will die. 

Yea.. even reading that you are wondering wtf.

I haven’t watched a documentary or movie In I couldn’t tell you how long, but with such questions coming my way from it, figured I would make a podcast with my thoughts.

Give it a listen to here my point of view on plant based diets, the athletes in there, the people who made the movie, etc etc..

Let me know what YOU think!

ERF Q&A 015: What Is BioFeedback And What Can It Tell You?

How you FEEL normally leads to the results you want to see.

Bio Feedback is such an important marker to track when talking about any fat loss or muscle gain goal.

Or really any time you just want to live better.

If you are feeling tired, there is a reason why.

If you are hungry, there is a reason why.

If you can’t stop eating the damn chocolate cookies, there is a reason why.

BUT, you won’t know these reasons, unless you are tracking what you are doing and then making appropriate decisions from there.

You will just think oh I am tired, must be getting old! (Worst cop out excuse I have ever heard but).

Track what you are doing, get results, make appropriate changes, and see your body change inside to out.

Most people want to lose weight or gain muscle, but forget it all starts about how your body is responding to what you are doing to it.

Get that right, and your results will sky rocket.

ERF 015: Dieting During The Holidays

The holidays continue to be a struggle for dieters as each year passes by.

To stick to your diet, or to not stick to your diet, that is the question.

And I am here to tell you, there is no ONE right answer.

There is only an answer that works for YOU.

And YOUR body.

And YOUR mindset. 

And the way YOU make/process decisions.

Nutrition becomes so individual in the sense that everyone acts, reacts, thinks, and makes decisions in such different ways.

After all, we are all individuals, so expecting anything less would be un educated.

There is one answer, only an answer for you.

Listen to this weeks podcast to find out what the right answer is for YOU.

Let me know what you think, or if you need help with your nutrition. Talk soon.


ERF Q&A 014: How To Break A Bad Habit?

How Can You Mentally Finally Break A Bad Habit?

So much of this fitness stuff goes into how we think, how we behave, how we make decisions.

If you can’t get yourself to mentally be there, then the physical results won’t follow.

Breaking a bad habit comes down to a few things.

1️⃣ Being aware of it.

Most peoples egos don’t let them be aware that they are truly making a bad decision.

And even if they are, they don’t want to admit it really is that bad or that they could get it under control if they really wanted to..(then why haven’t they done it yet?)

2️⃣ Stop making excuses to justify you continuing your bad habit and continuously not doing what you know is right.

3️⃣ Don’t be afraid to fail at trying. Most people are afraid of even STARTING to take steps towards breaking their bad habit, because they think if they mess up one time then they can’t do it.

Or they failed.

You didn’t fuck up and you didn’t fail. It will take time.

But as long as you put in the effort, stay consistent, and be real with yourself, I promise you will end up in a good place.

Let me know what you think, and reach out if you are struggling with one. Sometimes just getting someones else opinion, and getting out of your own head, can help. Talk soon.


ERF Nutrition Hierarchy Series 4/4 – Micronutrients, Meal Timing, Supplements

These things MATTER, just not nearly as much as the previous 3 subject covered in this series.

Meaning if you don’t have the mindset, calories, and macros down,

It doesn’t matter if you fast, do Keto, eat 3 or 5 meals a day, you won’t reach your goals until you get the previous things in check first.

This is the last part of building a house. This is adding the decorations, picking out what kitchen table your wife wants, filling the final steps to make it a HOME, not just a house.

That being said, these things play an ever vital role in ensuring you can perform optimally, adhere to the plan you have created for calories/macros, help fight hunger and exhaustion.

Being tired and hungry are main reasons why people do not stick to a diet.

Micronutrients, meal timing, supplements, are all things you can manipulate to better fuel your body, leading to feeling better, leading to more adherence, and finally leading to more results.

Take your time to go back and listen to the 3 previous implements of this series.

Go get your head straight first. None of this will matter if you cannot mentally prepare yourself to make a change.

Understand what calories are, why they are so important, and how many YOU need to see your goal.

Then dive into what makes up that calories in macros, and how you can manipulate them for your goal.

Then finally, come back here and finish putting the pieces of the puzzle together. 

If you have followed this series and are still having trouble creating your plan, feel free to reach out to me with any questions and I would be happy to help. 

Happy Eating, -E.

ERF Q&A 013: Are You At A Fat Loss Plateau?

The number one thing I hear is people telling me their fat loss has stalled.

Then I asked them for how long.. 4 days, 8 days, 2 weeks.

That isn’t a fat loss plateau, that is you being impatient. 

Well then you tell me but Eric I have been tracking my calories perfectly, why am I not losing!

You track calories.. but do you really?

Do track the weekends?

Do you really weigh out your food?

Do you track the nibbles here and there throughout the day?

The plates you finish for your kids or the food you graze on while making their lunches?

Tracking calories is a great tool, but you have to actually track calories.

Do you have to track calories for the rest of your life?


But after you track calories legit for 30, 60, 90 days, you will get a good grasp of what 4oz of chicken looks like.

So you will have gained the skill to not have to track calories, and still see results or sustain the results you already have.

And you will probably realize, man I wasn’t actually eating the calories I thought it was, so maybe I am not at a fat loss plateau…

Give it some thought. -E.