ERF 029: Cheat Meals, Diet Breaks, Re Feeds, Sustainable Eating

It is not about sprinting to the finish line, then “maintaining” after that.

When have you ever seen someone do an all out sprint, then just maintain after that… They are damn tired and exhausted. Why do you think dieting Is any different?

Honestly, chances are, if you need a “cheat day”, your diet is too restrictive to stick to long term anyway. 

Listen, A. you should be able to work your certain foods into your diet plan. 

B. Diet breaks and or refeeds can and SHOULD be used within a fat loss plan. 

Why? Because that is what sustainability is. You are not going to diet for the rest of your life are you (at least I hope not)? 

They can help lead to long term SUSTAINABLE ways to eat healthy. 

Give the podcast a listen, and if you need help with your plan, feel free to reach out to me, would be happy to help. 

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 Nutrition Hierarchy Series 3/4 – Calculating Macros For YOUR Goal

Calories are important, but what may be more important to really take control of your goal, whether fat loss or muscle gain, is macros.

You know how many calories you should be eating for your goal, but what makes up those calories?

How much protein, carbs, and fats should you be consuming?

This implement of the hierarchy series goes over exact numbers, percentages, and equations you should be using to set up your macros.

Tracking macros tends to be a more efficient and accurate way of tracking.

Calories can come from many places, but macros HAVE to come from certain places.

If you want to start taking your fitness goals seriously, I would advise to start tracking your macros.

If you want to start tracking your macros AND start taking your fitness goals seriously, I advise you watch/listen to this short bit of information.

I would also advise to reach out with any questions or help about your own plan, because I would be happy to help.

Talk soon, -E.

ERF Q&A 010: Portion Size Matters

Through working with people, one thing that has stuck out to me is that portion control is a topic that is often overlooked, but necessary to talk about.

With so much focus being on calories and macros, and as they should because that is what is going to matter, what makes up those calories and macros?

Often times people may think they are “eating healthy”, but don’t realize they only need to eat one piece of bread instead of two, or 1 handful of almonds instead of 3.

This can make a huge difference in lowering total calories, not from going on any crazy diet, or only drinking hot soup on every 3rd Tuesday at high noon.

Just simply from controlling your portion control.

This episode of the Q&A talks about portion control and tips/tricks to ensure you are keeping yours in check.

Check it out and let me know what you think. Share with someone who could benefit. -E

ERF 013: Train For Performance, Diet For Fat Loss

What makes up how many calories you burn?

What goes into creating a caloric deficit and losing fat?

The mainstream fitness media has done a, for lack of better terms, shitty job of portraying that a CALORIE BURN!, is the best thing for working out.

Working out should be the LAST thing on your mind when it comes to fat loss.

Notice how I said for FAT LOSS, not building an aesthetic, healthy, functional, body. 

When you workout, it should be for performance.

IE getting stronger, getting more endurance, feeling more confident with movement patterns.

Let your diet take care of the fat loss, because as you will find out after listening to this, the exercise makes up the least amount when it comes to fat loss.

Please, if you liked this episode, share this with someone. 

A lot of people need to hear this, and you can help me make that happen. 

Talk soon, -E.

ERF Q&A 008: How Much Protein You Should Eat, And Why It Is Important

If you say protein in the mirror 3x, you get huge muscles.

Kidding (wish I wasn’t because I would’ve done it already but), 

Protein is so important. Not only for building muscle, but for keeping bodily functions running properly, for burning calories, for getting micro nutrients, to make sure your body is full and satisfied.

This weeks Q&A is on everything protein.

How much you should eat.

What is does to you.

How you can eat high amounts and not store it as body fat.

I whole heartedly believe that without even changing calories per say, 99/100 if you up your protein, you will see physique changes.

Give it a listen, let me know any questions, and as always leave a rating and review on the podcast. It would mean the world to me. 


ERF 011: Beyond Macros and Muscles With Jordan Syatt

Guys, I could not be more excited to bring this episode to you guys. I even went out of my way and dropped it a few days early because I am so excited. 

I think it will bring you all so much value. 

Jordan is I believe one a kind within this space. He not only really knows his shit and can get people results, but he does it in a way that is almost therapeutic and incredibly genuine.

We go so much deeper than what your macros should be for fat loss and what exercise are the best to build muscle.

We talk about WHY people struggle with losing weight and what tends to hold people back mentally.

We talk about what it takes to actually see behavior / lifestyle changes and habit creating.

We discuss the difference between men and women on their own respective fat loss journey.

This podcast is truly I believe the best one yet, and I could not be more honored to have Jordan on as the first guest.

I will link his info down below of where you can get more of him.

If you guys did end up liking the podcast as much as I did, PLEASE share it.

Take a screenshot and post it in your IG story or your facebook and tag me so I can see who is listening and thank you personally. 

Instagram- @SyattFitness

Youtube- Jordan Syatt

Podcast- Jordan Syatt Mini Podcast