Differences Between Pure Whey Protein Isolate (Post-Workout) and Sustained Assimilation Protein (Meal Replacement):


We use 1stPhorm Phormula-1 as a Post Workout Protein Isolate, it delivers 5 grams of BCAA’s, it is Low Temperature Processed (LTP), it is 100% Hydrolyzed, it tastes amazing and mixes easily.


What does Hydrolyzed mean? When protein has been “hydrolyzed” it has been exposed to natural enzymes that break chains. This smaller structure enables your body to assimilate the amino acids more rapidly and efficiently so muscle repair can begin ASAP!


Why use a Low Temperature Processed Protein? Using a LTP protein is one of the most IMPORTANT factors when choosing any protein. Introducing high heat into the protein dehydration process severely denatures the protein, literally cooking the bio-active fractions OUT OF IT and reducing the body’s ability to absorb and use it! If your body can’t properly utilize the protein in the jug, what are you paying for??


Why Pure Isolate Protein Post Workout? Feeding your body in the post workout window is the most important part of the repairing and growing lean muscle tissue. Isolate protein is used post-workout because of its high quality and rapid assimilation; it floods your body with what it needs in the fastest manner possible.


Now, Meal Replacement is different. We use 1stPhorm Level-1 for meal replacement shakes. This also delivers 5 grams of BCAA’s, it is Ultra High Bioavailability and tastes delicious.


Level-1 contains LTP protein, which is the highest-grade protein available! It does NOT use any high-heat production protein sources, which make up the MAJORITY of proteins available on the market. LTP Protein will give you a much high bioavailability and you WON’T experience common discomforts found with other proteins.


How is Level-1 and Phormula-1 Different? Simply put: The digestion period of a MEAL replacement protein (level-1) is specifically designed to be MUCH longer than a post workout protein (phormula-1). This is important because the longer the digestion period, the longer you will feel full, fuel your body with high quality nutrition and stay ANABOLIC! Level-1 accomplishes this because its specially formulated to digest similarly to the digestion rate of WHOLE FOOD. It is also made with the perfect amounts of the proper ingredients to keep your body in an anabolic state, allowing you to maintain lean muscle tissues and BURN FAT.


Don’t Most Meal Replacement Proteins Taste Bad? Unless you use your protein, it does you absolutely no good to buy it! And why would you regularly use it if it tastes awful?! You wouldn’t. So 1stPhorm set out to make the best tasting protein ever, and Level-1 is the result. Years of taste and formulating have made Level-1 the absolute best tasting, creamiest protein on the market. Try it. You will NOT be disappointed.


That is the difference between the two!


Phormula-1 is the 1st step to your immediate post workout isolate protein. But what is next? That is where 1stPhorms Ignition comes into play. I love using these two together and that is why they are designed to and specifically formulated to work together. Ignition ignites muscle growth and is a glycogen replenishment (carbs).


What is the importance of a Carb post workout? Most people just assume using a protein post-workout is enough. However, adding in a carbohydrate is equally important as a post-workout protein because it replenishes depleted glycogen stores after intense resistance training sessions to fast-track muscle repair and growth!


Why Ignition vs. other carbs/whole food? The ability of different carb sources to spike your insulin post-workout is one of the most important factors in selecting the right carb. Unlike other simple or fast absorbing carb sources such as sucrose or fructose, Ignition delivers pure DEXANHYDROUS glucose to the cell and offers an insulin spike up to 6 TIMES GREATER. Ignition is also designed to bypass liver storage in order to hit YOUR MUSCLES immediately resulting in an insulin spike unsurpassed by ANY other product or source. FASTER DIGESTION = HIGHER INSULIN RESPONSE.


Why is Insulin Response Important Post Workout? Insulin is your body’s most anabolic hormone. Think of insulin as the key that unlocks your cell to allow protein into it. When a proper pre-digested protein and carb are paired, an insulin spike occurs and the muscle cell doors open allowing your body to absorb the protein. Insulin helps you to retain and utilize a higher percentage of protein by pushing it straight into the muscle cell for proper post-workout recovery!


I know this is a lot of information to absorb, feel free to ask questions if you have any! If you are interested in reading and learning more about these products click the links below and it will take you to them directly. These are ALL products Kianna and I use. Proven and 110% money back guarantee no questions if you don't like it.


1stPhorm Phormula-1 Post Workout Protein Click HERE!

1stPhorm Level-1 Meal Replacement Protein Click HERE!

1stPhorm Ignition Post Workout Carbs Click HERE!



You can still lose weight and go out to eat! I've had a few people ask me what I get when I go out to eat, how do I stay on track? Honestly, it is usually a Bacon Cheeseburger with Sweet Potato Fries and I'll eat it ALL! No leftovers for Curtis.. But, we also only go out to eat about once a week or once every two weeks depending on our goal, for a treat meal. What if there is a family outing, your friends invite you out or your co-workers are ALL going out to dinner after work? You hate it when they complain that you NEVER go out and do anything with them anymore because you're "so healthy." It is OKAY, you can go without completely ruining your good day/week of dieting. Here are a few tips when eating out!


*Stay away from ALL fast food, no exceptions haha.


*Get water or unsweetened iced tea. Stay away from sugary drinks!


*Don't get an appetizer... Just more calories you do not need. And, a lot of the time the appetizers have more calories than your meal!


*PLAN IT, skip a meal prior to going out to eat, this will save you some calories in case you eat too much.


*Order anything that comes from the ground or has a mother.. Chicken breasts, fish, steak, corn, broccoli, green beans, etc!


*If you're getting a salad make sure the meat is grilled and not fried, and ask for the cheese and dressing on the SIDE.


*Instead of pouring the 1/2c of dressing they give you that has 100's of calories in it, leave it on the side and DIP your FORK in it every time you're ready for a bite. This will save you SO many calories, you'll be amazed with how much dressing you do NOT use.


*Also, just use about HALF the cheese they give you, cheese can be very high in calories and fat, this will save you calories!


*Ask that your food NOT be cooked in any extra oil. Restaurants can be very accommodating, you just have to ASK.


*Just because they gave you a HUGE portion of food doesn't mean you have to eat it all. Ask for a box when you first get your food and put half of it in the box before you even start eating. This will help control your portion sizes, and if it's not on your plate you can't eat it!


Life gets busy, and spending time with family and friends is important but that doesn't mean you have to OVER indulge. Just make smart choices!! 🙂



     You can get this at MOST grocery stores. I just grab it at the Hannaford in Skowhegan or a health food store when I stop. Make sure you get "with the mother" brand (exact picture on the right). I take a shot in the AM and a shot before bed at night. Brush your teeth AFTER you take it haha! You can add a little bit of water to dilute it, or mix it with tea, honey, cinnamon, etc. I just take a shot and suck it up. It is faster, plug your nose and you'll barely taste it. May be a great option to try if you have acne.


     Two years later I barely even notice taking it. This has kept me so much healthier for the last 2 years, 100%. Trust me, I know my body very well and know when it wants or is trying to get sick! This has fought off a LOT of colds for me and who knows what else!


So many uses for Apple Cider Vinegar, here are 20:

1. Prevents flu and stomach illness
3. Dissolves kidney stones
4. Helps reduce/prevent ACNE
5. Regulates pH balance in the body
6. Helps prevent nausea
7. Helps relieve heart burn and/or chronic acid reflux
8. Helps relieve allergies
9. Helps relieve asthmatics
10. Helps relieve gout
11. Helps lower glucose levels in diabetics
12. Helps relieve migraines
13. Helps relieve sinus pressure and infections
14. Lowers blood pressure
15. Lower cholesterol
16. Kills cancer cells and/or slows their growth
17. Reduces inflammation
18. Gets rid of buildup on scalp
19. Reduces and/or relieves arthritis
20. Gets rid of toenail and fingernail fungus



And, you will be feeling a whole lot different and will have some of the best supplements and the best start to changing your body! These are my three ESSENTIALS at all times. I never, ever stop taking ACV, multi-vitamin and fish oil. The key is getting the right one!

apple cider vinegar



     A diet is made up of 3 macro nutrients – protein, carbs and fats. These macros require MICRO nutrients, the fat soluble (A,D,K,E) and water soluble (B,C). With micro nutrient deficiency caused from stress the body is NOT as efficient at breaking down the MACRO’s for use as fuel and processing. Stress is the leading cause for weight gain around the mid-section and decreased energy. Stress comes from every part of your life.. work, sitting in traffic, working out and even using stimulants.


     When STRESS is elevated to EXCESSIVE amounts the body will break down B vitamins (nervous system function, carbohydrate metabolism), C Vitamin (immune system), CoQ1 0 (carbohydrate metabolism, heart health, and Magnesium). Magnesium (80% of the population has a magnesium deficiency, it is very important for energy production). Signs of lack of magnesium are lack of energy, anxiety, insomnia, and leg cramps. MICRO nutrients are the FOUNDATION for everything your body does and using a HIGH QUALITY multivitamin like M-Factor or M-Factor Goddess, it gives you a strong foundation to build on.


     The most common multi supplement you find is a hard-pressed wax coated tablet such as Centrum, One-a-Day, Men’s/Women’s health, etc. These hard-pressed tablets are a LOW cost production item with low cost results. The wax coating that is on these tablets doesn’t even fully break down and the tablet just ends up passing right through your system. It will just sit in your small intestine, look up pictures. You want a gel-cap vitamin, like M-Factor is, that is made specifically for a male or female that contains large variety of vitamins and minerals.


     Multi vitamin is your BASE supplement, this should be the first thing EVERYONE is on. And, it IS the first thing I tell you to get. No matter what the goal is it starts with good diet and a multi-vitamin. Even if you have a healthy balanced diet, the variety of foods you would have to eat to obtain even the RDA for vitamins and minerals is a pretty diverse amount of food. When you cook food, it loses nutrient value, and if you are eating something out of a box, can, fast food, etc. the nutrient values are VERY low. Look at a multi as an insurance policy that you are getting all of the necessary plus some nutrients, regardless of your diet that day.


     Fish Oil – Omega 3. The biggest three benefits of Omega-3 Fatty acids are hearth health, JOINT health, and better brain function (who doesn’t need that haha). Fish oils themselves are said to contribute to healthy heart function and joint flexibility as well as supporting brain, nerve, and visual function. If you are unable to eat a lot of fish, a fish oil supplement would be very beneficial. Basically, taking fish oil every day for a week, adds up to about three servings of Wild Alaskan Salmon, if you use a high quality fish oil.


     Full Mega that I recommend is an essential fatty acid, and it is key to your health. Anytime you hear essential, it basically means the body cannot PRODUCE this acid and it must be obtained from our diet. The body needs a balance of Omega-6 to Omega-3. The traditional diet yields a 4:1 ration of omega-6 to omega-3, but here in glorious America with our JUNK and fast food, that ratio is on average 30:1!! That basically means we are setting ourselves up for sickness. All chronic illnesses are pro-inflammatory and nothing raises inflammation response like a diet with an out of whack omega-6 to omega-3 ratio.


     I don’t make this stuff up! 🙂 Supplements should ALWAYS start with a good multivitamin and a high- quality fish oil. There are ways to tell if the fish oil is high quality, contact me if you want to learn about that. Before protein, pre-workout, post protein isolate, creatine, steroids, pro-hormones, fat burners or ANYTHING else. You have to have a balanced diet and these two supplements to get you going. That is why I recommend them and I hope this helps you better understand the benefits of both. Next, I recommend a POST workout isolate protein powder for recovery.. more on that later.


CLICK HERE TO CHECK OUT THE M-FACTOR and M-FACTOR GODDESS (change gender to see the goddess product). Read about it, and then order it. You need it.




If you have any questions get ahold of me! 🙂



I have been checking out past programs of clients I have now, and researching other “personal trainers” and online coaches to see what they have been doing. These are the conclusions I have, most of it is not “personal” at all, mostly generic and very expensive.


Most of the time I try to stay as neutral as possible and try not bash other programs or products. Well, none of it works. If you want to lose weight, to be blunt, stop being lazy and trying to take the “easy” way. DO IT FOR YOU. Why are you trying a “Lose 10 pounds in a week,” “Work out three times a week for three months and get a six pack,” “Wrap this around you and watch the inches fall off in just a couple days,” “Take these pills and eat these foods and drop 20 pounds in a month!” WHY!? Why do this to yourself. Why waste your money for POSSIBLE results, that if you lose, are going to come back!


Anyone that has lost weight with any programs above, gain it right back, unless they change their lifestyle during that time, it is all water weight, loss of muscle, and little fat. Your diet has to be good, you have to be active, you have to work out. A lot of programs show you a video and say get a six pack working out 20 minutes a day, three times a week! Yeah, they forgot to mention the EXTREME type of diet you will have to be on, which oh by the way, they are not going to help you with.


JUST STOP. Why would you pay for a program from some infomercial or website of some “popular” guy with a 6 pack that you do not even know!? Use someone you know, someone you can TALK to in person, on the phone, or online. Try calling one of these quick fixes on the phone, do you think they will help you with your diet and tell you what to eat? Negative.


I explain it this way, it is like me buying a car. I don’t shop on E-Bay, or online for a car, pay full price, and tell them to ship it to me! How do I know what I am really getting? If I disagree with what I get and call him to talk will he even talk to me and help me fix the problem? No. Why would he, he made his money. I am going to go to a dealership or a private sale, look at the car, drive the car, check the engine, check the paint and talk to the guy and try to get some answers so my MONEY IS WORTH IT!


It’s the same with fitness! I am going to use us as an example. Our hottest program is 8 weeks of workouts, diets, and online coaching for $150. We will NEVER not respond to you; you can contact us anytime. We hold you accountable. If your diet isn’t working and you are not adjusting, we change it. If you hate your workouts we change them. It is all BASED ON YOU, individually. Everything we do is CUSTOM, that is the most important thing you need to know. Everything we will send you is based on your goals, what you want, what you eat, what you have time for or whether you work out in your basement or at a gym!


Don’t waste your money. Lose weight the smart and the healthy way. Yes, it takes longer. But you will get better results, better weight loss and meaningful weight loss. If you follow the program for 8 weeks, you will NOT want to stop. CHOOSE TO CHANGE YOUR LIFESTYLE!



Fitness: The Right Way


Lately I have received a ton of questions on “other” diets and programs and what I think about them. I know this is a touchy subject because it always makes it look like the person talking about it is trying to sell their own program. Not my case, but I am going to talk about it anyways.


What you need to do when looking at other programs, for example, meal plans, quick workouts, shake replacements, and machines that say “For 15 minutes a day you can get a 6 pack and be in the best shape of your life” is that MOST of them are trying to make a ton of money quick.


Now I am NOT saying there are not some legit good programs and nutrition plans out there because there are. But, nothing is that easy, this lifestyle is NOT that easy. Most of the results you will see from infomercials are people that magically dropped 15 inches and 45 pounds in a short amount of time. I will say that is NOT possible just working out on a machine for 15 minutes a day, I am sorry but it’s not real.


These are people that companies PAY to go on an extreme diet and cardio plan, and THEN have them use their machine 15 minutes a day. You cannot eat whatever you want and get over 4,000 calories a day and then workout 15 minutes and expect to lose weight. Won’t happen. HOWEVER, there is nothing wrong with a lot of machines and stay at home workout plans out there. Just remember, you won’t get the results you want just by doing a 20-30-minute workout a day. You need to eat RIGHT!


The most important part of this lifestyle is diet. Which brings me to my next subject. Diets that replace 1 meal with a shake or have you drinking shakes all day, or use little portion sizes depending on your weight are NOT legit. This is a FAD DIET, and most likely you will gain all the weight back once you stop. Why? The biggest issue is this is JUST a generic scale. You cannot have a guy that is 5’5 and weighs 250 pounds eating the SAME portion sizes as a guy 6’3 and weighs 250 pounds, all muscle. See what I am saying? Either the short guy is going to be WAY over what he should be eating, or the tall guy is going to be WAY under what he needs to maintain his body and muscle.


What you need is the correct MACROS (calories, fats, carbs, proteins), for YOUR body based on your body fat percentage and weight. Body fat % plays the biggest role here because it takes into account how much actual fat you have and how much lean muscle mass you have. That is why it is important to invest in a person that knows what they are doing in nutrition and can personally PERSONALIZE your meal plan to fit your body type. Hope that makes sense.


Another subject I would like to bring up are the pyramid programs that help you make money. First of all, if you live in Maine, good luck. It is VERY hard to make any money doing a pyramid because there is just not enough interest here, yet. Most of these programs have SUB PAR nutrition and supplements because they are in it to make money.


Save your money, and spend it on higher quality supplements if that is what you want to do. There are many products out there that have a much higher quality. Also, if you look at the active ingredients I think you would be surprised to find most ingredients are NOT recommended at all.


So what do you do? Without me trying to “sell” you anything, I am going to explain what WE do. Remember, I am doing this to help answer questions and lead you down the right path. We want to help you change your entire lifestyle. The above examples are not a bad idea to get started and start you towards your goals. But, in order to go further and be successful you need to combine working out with a diet to fit your needs and some type of cardiovascular endurance activity.


I like to combine the whole package. Nutrition, workouts, and cardio. It is crucial to see MAXIMUM results. You need to learn how to diet, how to prep meals, how to keep track of what you are eating, and how to eat properly when you do not have anything with you. I want to help you change your life and be COGNITIVE of what is going on inside and outside your body.


When I am on a high calorie day, or I am away on the road all day, I am ALWAYS thinking about how many calories I am getting in my head. Its second nature. Or, I am putting them into my fitness pal app on my phone to see where I am at and if I need more protein, or carbs, or fats. It never stops. Once you are committed to this you will see. You are always watching what you put into your body. You won’t want McDonald’s anymore, you will be careful when ordering subway, you will get DD coffee with just almond milk. You are always thinking about what you are putting into your body.


I give specific macros and meal examples that fit what YOU need, not a generic plan like I talked about above. I offer cardio plans where you can run steady, use a stair master, walk on an incline, swim, or row. I personally develop your workout plans to fit your needs depending on your goals! Do you want to improve on the basketball court? Do you want to increase your cardiovascular endurance? Do you want to strengthen up certain parts of your body? Do you want to increase your overall body strength to hike or run a marathon?


Once you put these things all together you are on track to shock yourself and change your entire life. I am NOT saying you cannot have fun. For those that know Anna and I, we have FUN! We travel, we eat out, we workout together, we try new gyms together, all kinds of stuff! But, we are always talking and thinking ahead of what we will eat, how many protein shakes and bars we should bring, factoring in a cheat meal, having gallons of water, etc. We have goals too, and we move towards them every day!


I hope this helps and most of all doesn’t offend anyone. Bottom line is, find someone that can help you with your goals by specifically giving you a plan to follow. It is tough to follow something you bought online for $20. Also, there is NO one to talk to. Find an online coach, or personal trainer, or go to a gym where people will help you out! If you are new to this, its VERY tough to hold YOURSELF accountable. Find a partner that knows what they are doing and go to the gym with them or ask for advice!


Of course, questions, comments, concerns, or if you have something to yell at me about, you know how to contact me!



Ok, so I am a weirdo and LOVE hearing people’s stories or trying to figure out their stories. If you doubt me, ask Anna, I am sure she will testify that I have 1,000 things going on in my head at once. It’s so bad that sometimes I will be driving down the road, going by houses, wondering what everyone’s story is that lives there. How did they get to Maine? Why are they in Maine? Why do they live in the middle of nowhere on a side road in a small township in Maine? What do they do with their life? How do those people afford that house? How do some people make it through the Maine winter in that other house? You get the idea. Sometimes I cannot even sleep at night because I am thinking “how much time do I have to sleep, what I am doing tomorrow, do we have plans this weekend, I am sore, I need to sleep, is it hot in here, maybe its cold, WHEN IS IT TIME TO EAT AGAIN, make it stop, Anna are you awake, am I a zombie!?” Seriously.


Anyway, let me start from college because EVERYONE asks what I am doing with my life. Basically, I graduated college at CM in Auburn. I had a hard time deciding what to major in, so that is half the reason I stopped at an associate’s degree. Went to school at UNE for a semester, much too expensive, so I made a move and got out. Tried Husson, financial aid did not work out. Ran out of options so in January of 2009 I moved to Denver to live with my brother and his wife for a little while. Had a blast and really started to work-out and play basketball A LOT but mostly decided that I really did have a passion for weight lifting. I lifted in High School, which was good, and I wish I knew what I did now. But, I didn’t know much and lifting at 5am sucks.


I stayed in Denver for a while then decided to move back and try UMF to play basketball. I had an awesome time but still did not know what I wanted to major in. Technically I was in business economics there but I was getting bored. I tore ligaments in my ankle first half of the first game of the season… That set me back. After a year I just wasn’t convinced of what I wanted to study, so I went to play basketball with some friends at CM in Auburn. Instantly fell in love with this school, the faculty, and the athletics program. I stayed there for 2 years, and at the time the Criminal Justice program was really vamping up and they were getting all kinds of cool stuff, so I signed up!


Yup, that is how I ended up with a Criminal Justice Associate’s degree. Because of my other year and a half of school I pretty much just need 1 more year of school for a Bachelor’s in whatever I want. You guessed it, still trying to figure out what I want to do! I am obviously learning towards something in the physical fitness world/ nutrition now. So, I moved back home after CM and got a job at Somerset County Jail, did not really plan on staying there, but I got on an awesome shift and met some of my best friends now. I was on nights for almost 3 years. This killed my body, although I am really good with time management and probably made it work better than anyone else who has ever worked nights, my body still hated me!!


I gained a bunch of weight, after leaving college in peak condition (lifting and playing basketball EVERY night). The night shift just took my body for a ride. I got up to 240 lbs! That is absurd because I probably got to the jail at 195 lbs. Then I got married to the love of my life and we started our journey together. By the way, Anna was NOT a lifter when I came along, I TOTALLY take credit for turning her into an absolute animal in the gym (no matter what she tells you)! A little over 2 years ago I got lucky and managed to pick up a job working at the Federal Muskie Building in Augusta. What I do is work for a private security company that is contracted through the Department of Homeland Security and Federal Protective Service to provide Armed Security. Basically, they get awarded millions of dollars to provide security to every federal building in the U.S. thanks to Timothy McVeigh (the Oklahoma City bombing in 2001). Before I knew it I was working 12-14 days straight between jail and Augusta! Every other weekend at the jail shift work, then I would work everyday of every week. This was awesome money, we bought a house, got everything set, then I decided I was sick of working non-stop. In September 2015, I started my personal training certification and finished that in about a month.


Last month I felt I was finally ready to move on and got done at the jail. I took a leap of faith after an interview at Champions Fitness Club in Waterville, they hired me and I got done at the jail after almost 4 years. I was able to pick up extra shifts at my job in Augusta so I am currently working there about 3 days a week and then I am at Champions on Tuesday and Fridays. Also, launched my own business, Miller Fitness (the page you are on right now, that is my website haha). I have been blessed enough to train over 40 people already and have changed and transformed lives! This is what I love to do and I am having a blast. My wife is a huge help and is working towards her personal training certification as well. I could NOT do any of this without her support and love, she has the biggest heart ever and is always there for me when I need it.


Here I am today, working at Champions, currently at the front desk, writing a blog. Does it get any better than this? I love fitness, I love weight lifting, I love eating, I love nutrition, I love the body, I love how to body tells me what I need, I love success stories, I love working hard for success, and I love meeting anyone that loves any of the above things I love haha! That is my story. I work Monday-Friday now and have weekends off with my girl, which is awesome. Life is good. Faith is good. Fitness is good. It doesn’t stop here. Please follow me, leave comments, like my work, ask me questions. I am an open book, and if an answer isn’t in my book I WILL find you the best possible answer I can find! At this point we have chosen to stay in Maine and make being fit and healthy a new norm, help keep us here! Don’t hold back, the more interaction the more we feel like we are making a difference (even if your faking it.. haha). THANK YOU FOR READING THIS AND FOR ALL THE SUPPORT!!





During my travels the last couple years I have noticed most other states in the U.S. have many different lifestyles and lots more money! More individuals can afford to pay personal trainers and nutritionists to help get them in shape. Compared to in Maine where it is just not in many individual’s budgets.


Kianna and I are obviously both from the area and have thought of moving out of state multiple times and it is still an option for us. However, we love helping the individuals in the area because we see the need and want to bring fitness here! For this reason, Kianna has been one of the biggest influences in my life. For me to find a person that is in love with the gym and clean eating as I am is a HUGE blessing.


The gym is my hobby. I never think twice about going, and it is part of my daily routine 4-6 times a week. My days off, I want to go, even when I am too sore to move. The gym can also be an addiction. I am usually never happy with my body and what it is doing (ask my wife!). However, I believe it is the healthiest addiction you can have. It takes time. Nothing happens overnight, but once you know how to work-out and use correct form it will grow on you. A little pre-workout powder may help as well! =P


I get multiple messages a month from individuals asking “how do I do this, my significant other is not supportive, or they won’t help me eat clean, there is always junk in the house.” This sucks. It is very difficult to have a relationship where you are not supported by the other when you are trying to BETTER yourself. Unfortunately, there is not much I can do because I am not a marriage counselor but I continue to give the best advice I can to those who ask!


The most important thing when starting your fitness journey is to set goals. Make them realistic, and then break that goal. Then set another goal and smash that one, then continue. Maybe you want to compete in a bodybuilding competition, cross-fit, or a fitness physique competition? Maybe you want to lose 10-100 pounds and feel comfortable in your body? Maybe you are having medical issues and the doctor has given you no other option except that you need to lose weight? You are not alone. There are a lot of people that need help but are afraid to ask. This is your body; you only get it once!


How are we different? Why should you hire me? My philosophy of fitness is that it is not about quick fixes, it is about CHANGING YOUR LIFESTLYE to make you healthier, more active, happier, and most importantly in shape to do the activities you want to do in life! One step at a time, I do not rush anyone, I give you the information you need to completely change your life. The problem with the other “options” out there (I won’t bring any up unless you personally want to speak to me about any) is that they are mostly “quick fixes.” I change your diet, cardio, workouts and try to help you enhance your outlook on life. These other fixes last a couple weeks or a month, or your JUST losing water weight and are going to gain it right back, or you are working out every day but aren’t changing because you have no idea how to get your nutrients every day.


I am not on a “diet.” Everyone says “oh, you cannot eat that” or “I cannot believe you are eating that.” Eating HEALTHY does not mean your life sucks guys!!! Realistically, if you have any knowledge of nutrition, you would know that I can probably eat 2 times the amount of junk food in one day as most people and be JUST FINE. Why? Because I eat healthy and get my nutrients 90% of the week. Do I do that? No, because I am usually working towards a GOAL, whether it be adding lean muscle or trying to cut up. When I am on a crazy cutting cycle I follow an exact cutting DIET, at this time you will not seeing me eating much more than what I know I am supposed to be eating.


Just remember, we eat “healthy” but we still eat carbs, and pizza, and usually go out to eat once or twice a week when we are not cutting. We enjoy life just like everyone else. WE DO STAY AWAY FROM FAST FOOD AT ALL TIMES. However, we probably also know how to put those carbs, pizza, and cheat meals to use better than others. We follow up with a crazy workout, or train legs the next day which pretty much depletes all the carbs in us. We are not insane, and we do not suffer from eating clean. Same with you, you cannot eat perfectly and I understand that, but the harder effort you give the better results you get!


I don’t judge anyone that is having issues. I feel bad for a lot of people that are, especially kids. I got teased when I was 12-13 because I was overweight. It is no fun. I feel bad when I see overweight kids because a lot of times I can just tell they feel trapped, or they just do not know anything different because of the generation. But, I do tell people DO WHAT MAKES YOU HAPPY! Going to the gym and eating a good nutritional diet is not for everyone. As I said, you only have this life once, live happy. Doing what I do, makes me very happy and I personally would not have it any other way. The healthier I am now the more I can enjoy this life and hopefully the longer I can enjoy this life!


I am more than happy to help anyone no matter the age, weight, or condition. Thank you for reading, I appreciate the support! Sorry it has taken so long, I have been really busy!


My 12 Days of Hell

(Wisdom Teeth Extraction Experience)


Two Thursdays ago, the 21st I went to get 4 wisdom teeth out. I didn't really care or think of it too much, I just knew it had to be done. The doctors office advised me of what I could and couldn't do blah blah blah. The first red flag was that I couldnt drink or eat anything after 12pm the night before. Obviously I was in bed by 12, but had my last meal at about 1030.


The next day my surgery was at 930am. I slept in as long as I could because I have had a meal by 6am for the last 2 years consistently so I knew I was going to be starving. I was even more worried about not being able to drink water for over 12 hrs after drinking a gallon to two gallons for the last 10 months..


I went into surgery and came out great, wasn't even close to what I thought it was going to be. I got home and relaxed, took medication, ate soft foods, and drank some water. All was good, figured id recover quick and be right back on track. Well, not so much. Sunday (3rd day) was absolutely horrible with swelling and not being able to hardly open my mouth (jaw infections we thought) to eat at all so I couldn't get any calories in me at all. I tried to drink water but with all the medications I just didn't care.


Monday I woke up at 4am to go to work and try to move on with life. Nope. 5 minutes after I woke up pain started to hit and I had no idea what was going on so I didn't go in, slept on the couch (sitting up, because I couldn't lay down) until 8am when I could call the doctor. They immediately told me to come in and that things should be getting better, clearly they were getting worse.


I went in Monday morning and explained what was going on. Also, was on an empty stomach because I had completely lost any appetite I had, and I hated water for the first time in my life. OH! And by the way, I was on a crazy cutting cycle and was down to the lowest body fat % I had ever been in my life and was 6 weeks in ( wanted to go 2 more weeks). This clearly killed any intentions of reaching my goals.


The doctor wasn't sure what was happening and wanted to wait longer but suggested I go on even stronger meds and antibiotics. So now I'm on Oxys, can't drink water, hate eating, haven't been to the gym in 5 days, and I'm feeling disgusting.


I went 3 more days, the pain got better because of the meds but now I couldn't open my jaw more than an inch. Basically was shoveling food into a tiny space so could barely eat anything. I did start to drink more water. Went back to him Friday and said I can't open my jaw, so they took x-rays. They see nothing. So he says your 8 days out, let's give it a couple more days then we will put you back under and see if we can dig something out.


So, I get more meds and he still is telling me to "take it easy and no gym yet."Got through the weekend and now I'm here. Still can open my mouth only half way, and still have pain in my jaw area.


Went to the gym Monday. That sucked. I'm off from my meds so I feel like I'm detoxing and do not feel right. I feel flat and bloated at the same time. I feel like my wife has bigger arms than me. I feel like it was a waste of 6 weeks of crazy cutting. And now, I don't even know where to start.


Curtis, whats your point, we don't care? The point of this is to show you I am NOT perfect by any means at this Fitness thing. Sure, I had a big surgery and people would expect this. Yes and no. I should have been cleared and ready to go over a week ago. But, things happen! Life happens! The most important part is don't give up, you can bet I will figure myself out again and start over. It sucks to lose so much progress. A lot of people do not know how hard it is and how much dedication it takes to maintain some levels of dieting and workouts.


I will start going hard again when I feel 100%. Monday was by far not even close to 100%. I am not going to waste my time or energy, I will wait until I feel like myself again, even if thats 2 more weeks.


My diet IS back on track and I'm drinking 2 gallons of water daily to try and recover. My body hated me for the first time in 10 months. I did nothing right, besides sleep ALOT.


DONT get frustrated. Not everything is going to be perfect forever, just recover, gain some energy, get your diet back on track ASAP, and then the rest will come in time...


I have been a pissed off grump and I hate it. But I know everything will be back to normal once again! Never Quit, no matter what life throws at you!


UPDATE!!! Because I wrote this yesterday, I spoke with the surgeon and he basically told me he had to cut more muscle to get my right bottom tooth out (WOULD HAVE BEEN NICE TO KNOW). No wonder, I was so sore and recovering slow. Today was way better and I just had an AWESOME shoulder workout for the first time in 14 days. Things are looking up. I filled right back out due to my diet being on point for the last 5 days and drinking 2 gallons of water. You can work through anything, just need to have some faith in yourself. I am going in for a final check up next week, but it looks like everything is finally starting to heal!


Thanks for reading! 🙂


      Macronutrients (macros) are your calories broken down into fats, carbohydrates, and proteins.

When you are told to "hit your macros" or hear of "IIFYM (if it fits your macros)" this basically means counting your calories and hitting all of your needed fats, carbs, and proteins for the day.

For example, I may give you a macro line as so - 2,400 calories, 60g of fats, 215g of carbs, and 250g of protein to follow on a daily basis.


Now you need to know that there is certain amount of calories in every gram of fats, carbs, and proteins:

1 gram of carb = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
Also, 1 gram of alcohol = 7 calories (just one reason why alcohol will severely slow your progress down)


So, if we take the above Macro line of 60g of fats, 215g carbs, 250g protein and multiply that by the above calories:

60g fats x 9cals = 540 calories
215g carbs x 4cals = 860 calories
250g proteins x 4cals = 1,000 calories
TOTAL: 540+ 860+ 1,000 =

Can they be adjusted slightly by lets say 245 carbs and only 240 proteins? Yes. The most important thing here is to keep your calories as close to 2,400 calories as possible.


An American standard drink has about 14g of Alcohol in it. So 14g x 7cals = About 100 calories. You can see how many added calories a couple drinks can add.

If you are OFF on your macros, whether it be by 500 calories, or by 100 calories you are going to SIGNIFICANTLY slow your progress. Diet is the most important part of being fit and healthy and reaching your goals. You also need to try your hardest to get all your calories in!! Your body needs at least this many.


If you ask me to give you an exact diet, I will not and I will refund your money back to you. I only make up diets for specific reasons and on certain occasions. If you want to be successful and you want this healthy fit lifestyle LONG TERM then you NEED TO LEARN how to count your calories and hit your macros.


There are hundreds of different tools designed specifically to help you do this. What do we use and recommend for all clients? the MyFitnessPal App on your phone/computer. It does not get any easier! I give you your macros, and then you track your foods with MyFitnessPal and hit your goal everyday. There is even a food scanner on the App that lets you scan the barcode on any container and automatically adds this food to your chart. Do not rely on MyFitnessPal's macronutrients. You paid for my training, I suggest you use the macro line I give you for the best results. Just use the app to track how much you have ate throughout the day.


Also, if you are more comfortable with writing down your macros, DO IT. This is what Kianna and I do. We plan our diet for the week and literally write down everything that we are going to eat (including condiments, and cooking oils). There are 0 calorie condiments like hot sauce, and 0 calorie cooking sprays. You will need a food scale to weigh the food. Once you have done this for over a year like we have, you start remembering macros for a ton of foods without even looking at the nutrition labels and you can almost "eye" all your food instead of weighing it. However, this takes time and I recommend you continue weighing everything out.


We give you over 5 pages of me prepping ideas and suggestions in all of our programs and packages!

I hope this better explains what Macros are and how they are figured out. Remember, this above macro line is just an example! This information is crucial for your future success and you need to learn how to hit your macros! We WILL recommend foods that you should eat, but we are not going to make you a diet and tell you to eat the same thing everyday. This is up to you to adjust your diet to your liking with the correct foods.


Macros and a healthy diet don't have to suck and be boring people! This is a guideline to your success, you need to learn how to hit them if you plan on smashing your goals!! As always, contact me with any questions! Thanks for reading 🙂

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WEIGHT TRAINING FOR KIDS (12-18 years old)


                I wanted to point out a couple benefits that weight training can offer to kids because I think it is very important for kids to start weight lifting throughout their high school years. There are probably more parents than not that think weight lifting is a bad idea for their kids at a younger age. This is not true. However, if weight training is not supervised by a trainer to assure proper form, weight, and technique it can be damaging.

                Weight training has amazing benefits for kids that include: dramatic reduce in risk of injury, increased range of motion, better posture, increase in strength and endurance for any sport, strengthening of bones, healthier blood pressure and cholesterol levels, and it helps kids maintain a healthy weight as the obesity epidemic in the U.S. extends to our youth.

                Kids do NOT use the same training as adults. Kids are different anatomically, physiologically, and emotionally. Kids should NOT be maxing out and lifting heavy at 12 years old. There are many different training techniques to use with kids, for example, body weight exercises, resistance bands, light weight high reps exercises, and high intensity interval training. Depending on the individual, kids in the 16-18-year-old range are generally developed enough to start lifting heavier in the weight room.

                There is a greater chance your kid will be hurt in a high school football game because he has not developed any size or muscle in the weight room! Weight lifting in high school also offers benefits such as body image, peer acceptance, self-esteem, goal setting, and personal achievements. There is nothing more encouraging to myself than seeing results from working out.

                I myself, started weight lifting when I was 13-14 years old, getting ready to enter high school. I do not suffer from any effects of weight lifting for over 12 years, however, I did have a knowledgeable and experienced strength and conditioning coach. Remember, a lot of sports coaches do not know how to properly train kids in the weight room, they were trained to coach. Personal Trainers help fill the gap for kids that are interested in bettering themselves for sports and life in general.


Feel free to contact me if you have questions I can answer for you!