310g cooked quinoa170g chicken breast (cooked)2 whole eggs  1 egg white 1 cup chopped onion 115g fat-free shredded cheese 2 tsps garlic and dried oregano 2 tbsp basil Pinch of salt Cook your quinoa, mix ingredients together, spray a cupcake pan, portion the “bites” and bake 15-20 min on 350. One serving depends on your.. Read more →

It saddens me when I hear (through at clients biweekly feedback) that anyone is still achieving their goals daily eating multiple meals of fish/veggies, cutting out food groups and having to do two hours cardio a day to lean out and get in shape. Dedicated yup. Is that worth your health? There is only one anwer… Read more →

Here’s a business tip for other trainers and coaches out there …The first clue that a trainer is in need of clients/business? They start posting and offering discounts and promotions on their services.Think about it; if you’re operating with a full or nearly full client roster you have no room to add clients under a.. Read more →

If you’ve been a fan of the LBC Facebook page or read the articles on the site, you’ll know that we recommend multiplying your bodyweight by 15 (it’s usually between 14-16x in a metabolically healthy individual) as a guideline to figure out the amount of calories required to maintain your current weight. That being said,.. Read more →

I often have clients ask how to approach a vacation in terms of whether or not to stay on plan. My answer to them is always “it depends.”Are you dieting for an event, photo shoot, or a competition that you are in the homestretch of? If so, I recommend staying on plan as best you.. Read more →

Erik, I didn’t really know where I was going to go with this program when I first contacted you but all I can say is THANK YOU. As I write this it’s tough to believe I trained with you for a year and to be honest I initially started this thinking I could get to.. Read more →