The Truth – How does alcohol affect fat loss?

alcohol affects fat loss

By Stefan Ianev The consumption of alcohol plays an important social role in many cultures around globe. Of course, this raises the prominent question – does alcohol affect fat loss? Unfortunately, heavy alcohol consumption has also been linked to increased total and central adiposity or fat storage [1,2]. At nearly 7 calories per gram, alcohol […]

Could you be having too much protein?

too much protein powder

By Stefan Ianev Protein is often regarded as the most important macronutrient. In fact, in Greek, the word protein means ‘of prime importance’. That is because protein is the only macronutrient directly responsible for increasing muscle protein synthesis. In addition to that there are many other important roles protein plays in the body such as […]

Our Top 5 Nutrition Periodization Strategies

nutrition periodization

When it comes to nutrition periodization for fat loss, the most important thing is overcoming the increased metabolic efficiency which occurs in response to prolonged caloric restriction. Increased metabolic efficiency means that the body becomes more efficient at conserving energy, so your previous caloric intake and activity level is no longer yielding the same level […]

Determining the right caloric deficit for your client

Caloric deficit

By Manny Laris  If your client’s goal is to lose weight and achieve an epic transformation, do you think it should be a quick or slow process? If you believe it should be the latter, you might be surprised to know it can sometimes be detrimental to the long-term success of your client. Hear me […]

3 Tips for Successful Online Nutrition Coaching

online nutrition coaching

By Manny Laris These days it seems everyone is an ‘expert’ when it comes to nutrition. Are you a real expert or just faking your nutrition knowledge? And then, even if you’re up-to-date on the nutrition front, not all personal trainers make it in the online world…. they are just not equipped to become successful at online nutrition coaching.   So, what […]

What is TEF and Why is it Important?


TEF or the thermic effect of feeding is the increase in your body’s thermogenesis following a meal. Every time we eat a meal our basal energy expenditure increases due to the cost of digestion. It is for this reason that meal frequency isn’t actually all that important as much as the total calories consumed in […]

How Does Chronic Inflammation Impede Results?

chronic inflammation

Don’t think chronic inflammation has anything to do with why you aren’t achieving your results? Think again. Inflammation can actually be a massive contributor to weight fluctuations as well as a whole host of other grave health issues which, as a coach, you will want to get on top of to help your client be […]


Written by Online Clean Health Master Coach Kim Leggett Nutrition is often the ‘make or break’ factor in whether or not a client achieves their desired results! This is why understanding some of the ways in which the body works as a coach, can set you apart from being a run-of-the-mill personal trainer. And although […]

The ‘Happy Hormone’ & Its Effect on Your Client

Written by Kim Leggett (Clean Health Online Master Coach) When you feel happy, relaxed and confident- the neurotransmitter SEROTONIN is responsible! Serotonin is the key hormone that stabilizes our mood, feelings of well-being and happiness. This hormone impacts your entire body. It enables brain cells and other nervous system cells to communicate with each other.  Serotonin also […]