Eat More. Do Less.


What To Eat: Our Tasty, Fast, Cheap, and Healthy Salad

What To Eat: Our Tasty, Fast, Cheap, and Healthy Salad

I’ve been asked how I eat to lose weight by a couple of people. The basic idea is simple: I eat very little processed foods, I cut out junk and fast food, and I make sure I eat until I’m not hungry instead of eating until I can’t move. I also eat based on upon total calories and macros. Counting calories used to be hard until MyFitnessPal came out. Now it’s quick and simple.


The main course in the picture above is a Bacon Wrapped Pork Chop with a Citrus Drizzle that I picked up from the Civilized Caveman. All I needed that wasn’t already on hand was pork chops and bacon. I know, there was no bacon in the house. Criminal, right?

Once you have pork chops and bacon, all you need is salt, pepper, a garlic clove, 1 lime, extra virgin olive oil, and red pepper flakes. How easy is that? I also added a package of fresh carrots, broccoli, and cauliflower to the grill with a pan I have for vegetables. Read more

How Fitness Relates To Productivity

How Fitness Relates To Productivity

10 Snacks That Won’t Derail Your Diet

10 Snacks That Won't Derail Your Diet

30 Days of Crossfit with a FitBit Flex: My Review

30 Days of Crossfit with a FitBit Flex: My Review

I’d been thinking about buying an activity tracker and had it narrowed down to a couple with the Fitbit Flex leading the charge. My wife mentioned wanting one so I stopped by WalMart one random Tuesday night on the way home and bought one for each of us.

Fitbit measures a handful of things, all based off of your movement. I have my primary goal set track my steps while my wife selected calories. It still monitors everything, but when you hit your goal it vibrates to let you know.

Crossfit and the Fitbit

I wanted a Fitbit so that I could see how far I walk every day and how many calories I am burning. Of course, the natural extension of that is to see how many calories I burn during my workouts. Read more

Get Your Free Graze Box of Healthy Snacks!

Get Your Free Graze Box of Healthy Snacks!

Healthy snacking is one of the hardest parts of dieting. Snacking when you don’t care what goes in your face is easy. Cookies, cake, candy, chips, and the list goes on. Finding healthy alternatives can be much more difficult. Broccoli pops just don’t sound as good as cake pops.
*insert sound of dry heave

A group of seven friends once thought the same thing. But they started a company around their solution and founded


Graze is a healthy snack company founded on the principles of creativity, great taste, balanced nutrition, top-grade ingredients, and convenience. Graze is a snack subscription service that functions somewhat like Pandora. Yeah, that’s a weird sentence. Stay with me here. Read more

Why It’s Important to Know Your Body Fat Percentage

Why It's Important to Know Your Body Fat Percentage

When I started my exercise program I was at 277 lbs and figured I might be able to drop 70 lbs. Once I was down 30 lbs, I realized I may have underestimated. Of course, it was a complete guess in the first place. I mean, when you’ve ALWAYS been fat, how do you know what you should weigh? Those BMI guides are about as useful as a door knob on a wall.


Body Composition

The best way to get an idea of how much you should weigh is to get a body fat composition test done. This will tell you how much of your body weight is fat, and how much is lean mass (muscle, bone, connective tissue).

There are 4 methods. The first uses calipers. If someone is experienced and knows what they’re doing, they can probably get within a few percentage points. Everything depends on where and how they pinch the skin with the calipers. Even the best test is less accurate than the other methods.

The next method uses air pressure. The test I had done years ago involved sitting in a little space pod and then having it pressurized. It did give me a breakdown of muscle vs. fat, and was probably better than the calipers, but still not the best. If this is an option in your area and easier to access than the methods below, go for it. Read more

Feature Friday: Interview with Joe Hancuff

Feature Friday: Interview with Joe Hancuff

While most of this site so far has been a chronicle of my journey, I’m not the only one out there getting results. Early on I decided that I’d like to showcase other athletes and regular people making changes to their lifestyle as well. About 7 weeks into my workout program, my coach sent me a picture from Facebook of a guy that looked just like me 10 months earlier. We had a similar build, shaved head, and goatee.


His name was Joe Hancuff and he had made one crazy transformation in that short time. His transformation picture on Facebook went viral and within a few days, the folks from Crossfit headquarters had contacted him for an interview.

He later earned an invite to try out for the new National Pro Fitness League. He has gone on to get his Crossfit Level 1 certification, was a judge for the 2014 Regionals, and is in the progress of opening his own place. Over the last 5 months, we’ve exchanged comments on social media, Facebook messages, and emails.

When I decided to profile others, Joe was the first guy that came to mind. He graciously agreed to an interview.

Welcome to Feature Friday

NSB: How about a quick personal bio?

Joe: I’m an IT guy turned CrossFit trainer based out of Columbia, Maryland focusing on getting my gym, Serenity Strength and Movement, open and running to help others do as I have done and reclaim their humanity. I’m 34 years old, married father of 3. Through CrossFit and fitness, I have found my true calling in life.

NSB: And how long has it been since you started your transformation?

Joe: As of the day of this writing, 1 year, 3 months, 23 days and counting.


NSB: You were featured on the front page of the Crossfit Games website. How did that happen?

Joe: I had looked at myself the mirror every day since I had started CrossFit and yes, I saw change. But the actual CONTRAST of that change hadn’t been made apparent to me until I’d seen some photos of myself from a local throwdown and one of my co-workers had dropped a photo of myself around 350 lbs from a conference 18 or so months past. Read more

7 Ways to Make Time for Excercise

7 Ways to Make Time for Excercise

You’re busier now than you’ve ever been. You work all day, manage the house, take care of the kids, and try to sleep a few hours every night. There just isn’t any margin (extra time) in your day for exercise. How do you get around this?

The absolute first thing to do is stop lying to yourself. You have the time. We all have the same number of hours in a day. What you probably don’t have is a list of priorities. This can even affect those of us that DO have the time because exercise can be one of those things that you know you need, but it hasn’t become a priority.


Parkinson’s Law

In 1955 Cyril Parkinson wrote a humorous piece for The Economist and part of the first sentence reads, “work expands so as to fill the time available for it’s completion”. This became known as Parkinson’s Law. While the article, and later book, are actually referring to inefficiencies of government, the adage is true across most activities. If you have all day to clean the house, it will take all day. But if your mother-in-law says she will be over in an hour, guess how long it will take to clean! Be mindful of your time and spend it wisely.

7 Ways To Make Time

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Why Crossfitters Won’t Shut Up About Crossfit

Why Crossfitters Won’t Shut Up About Crossfit

This Ain’t Fight Club

If you haven’t seen Fight Club, finish this article, then go watch it. If you have seen it, you probably watched it more than once because it’s a different movie the second time. (You’ll understand why after you see it.)

Everyone knows the first two rules of fight club, but here they are from Tyler Durden himself:

Crossfit is just the opposite. For those of your friends who have no interest in Crossfit, your constant posts about your workouts drive them insane. They may have hidden you already and you haven’t realized it. This is why I generally only use Instagram and my Facebook page for fitness posts, but keep most of it off my regular profile. Read more

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