February 6, 2020

Many are familiar with the concept of periodization as it applies to training. For example, you cannot always be pushing heavier weights, there needs to be phases (micro cycles) where you emphasize hypertrophy, deloads, and using other methodologies to ensure progression and to reduce the chance that of your body adapting to the training stimulus. This concept of adapting is most often noted by those that favor metabolic (cardio) based conditioning. Over time the body will become more efficient at running on the treadmill. As efficiency is gained, the net caloric loss or energy expenditure is reduced. This adaptation can stall fat loss if not taken into consideration.

January 20, 2020


If addressed, it can tip the scales in your favor and keep goals within reach. Without it, life can be even more complicated and even the smallest of goals can seem miles away. It is not by coincidence that planning, and more specifically meal prep, is a recommended habit to employ for achieving your health and fitness goals through nutrition. And while all the hype you have heard around meal preparation applies; saving money, time, and shortening the timeline to reach nutrition goals … many struggle with knowing where to begin.

October 23, 2019

I am commonly asked about sugar intake, and of course have heard of diets that restrict sugar (in all forms) or have a 30-day “detox approach” from it. This topic is one that many have drawn a line in the sand on and can be rather confrontational about a challenge to their stance. I encourage respectful debate, as with anything I post, but here goes my take on sugar.

August 13, 2019

I was asked recently if there was any significance behind the name Adaptive Transformations. For those curious, or interested in the origin story, please continue reading.

February 26, 2019

There are many different approaches to Intermittent Fasting (IF), which includes multiple books around application and conflicting research studies. I will start out by stating that Intermittent Fasting is not really a diet, it is more so a pattern of eating. In fact, some refer to it as time restricted feeding. It is a way of scheduling your meals so that you get the most out of them. As such, it is flexible and adjustable based on each person’s unique lifestyle. IF doesn’t change what you eat, it simply changes when you eat.