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Articles by John Berardi
High Performance Training, Personal Training
“There is a short list of people in the strength and conditioning industry who I consider to be the gold standard.
11 Berries to Eat and Their Health Benefits
Nothing heralds the height of summer like a dizzying array of perfectly ripe produce. And one of the best ways to maximize the nutritional rewards of the season’s embarrassment of riches? Two words: Eat berries. You can’t swing a reusable tote in summertime without hitting a pint of fresh berries, whether you’re at a grocery store, farmers’ market, or u-pick patch. Yet berries are estimated to make up less than 10 percent of the average American’s fresh fruit intake.
Chicken & Pea Soup
1. To prepare leeks, discard outer leaves, green tops and root ends, then split leeks lengthwise and rinse well. 2. In a large skillet or wok, stir-fry all vegetables and herbs in oil over medium-high heat for a few minutes until vegetables are limp. Add broth to pan and bring to a boil. Transfer contents of your pan into a 5 qt slow cooker and cook on medium or low heat for 8 hours or on high for 4 to 5 hours. 3. Add sausage during last 20 minutes of simmering.
2-Week Winter Weight-Loss Meal Plan
Curb winter weight gain with two weeks’ worth of light yet satisfying meals. Join Clean Eating Create a personalized feed and bookmark your favorites. Join Clean Eating Create a personalized feed and bookmark your favorites. Join for free Become a member to unlock this story and receive other great perks. Already have an Outside Account?
Simple Vinaigrette
This tangy vinaigrette is so simple to make – just measure the ingredients and shake to mix. Join Clean Eating Create a personalized feed and bookmark your favorites. Join Clean Eating Create a personalized feed and bookmark your favorites. Join for free Use this vinaigrette alone or as a base for other herbs and spices to make a different version every day. Be sure to shake your dressing well before each use (about 1 tbsp is all you need).
Sculpting the Ultimate Coach Within: How to Deliver Remarkable Client Results While Blazing an Epic Career Path
Description Many wellness professionals struggle to turn their passion for helping others into a sustainable business that attracts new clients and delivers exceptional results. Dr. Berardi will share a roadmap drawn from his own experience for how you can achieve massive success pursuing the career you love—with freedom to live and work on your own terms! He will educate and inspire with personal stories, introspective exercises and practical ideas.
Simple Vinaigrette
Use this vinaigrette alone or as a base for other herbs and spices to make a different version every day. Be sure to shake your dressing well before each use (about 1 tbsp is all you need). Variations Add your favorite chopped fresh herbs, spices and fruits: ginger and thyme, garlic and oregano, chili powder and cumin, or puréed fruit such as mango with cilantro and jalapeño. The combinations are endless.
2-Week Winter Weight-Loss Meal Plan
Meal plans get right to the point, don’t they? Eat this. Eat that. Move on. Nevertheless, a critical component of successful lifelong nutrition is finding foods and eating intervals that work for your goals and lifestyle. Therefore, while this issue’s meal plan provides a succinct template on how to eat for optimal health, body composition and sustainability, nothing is set in stone. If you find a couple of meals and snacks you thoroughly enjoy, repeat them.
Reverse dieting: Can you really get better results by eating more?
Borrowed from the bodybuilding world, reverse dieting can, at first, sound like the stuff of internet legends: Eat more food without gaining weight. Too good to be true, right? Maybe not. What is reverse dieting? Reverse dieting is a method that involves slowly and strategically increasing daily food intake, all in an effort to raise your metabolism. And while reverse dieting might seem like a one-way street toward weight regain, the technique actually offers a lot of promise—when done right.
3 Steps to Fix Any Diet Problem: A proven formula for helping people look and feel their best.
When your eating plan stops working, it’s normal to just feel… stuck. But you can fix almost any diet problem with these 3 steps. (The first one might really surprise you). ++++ I’ve been working in the fitness and nutrition field for 25 years so I can say with certainty that every eating plan breaks down eventually. Kids come along, jobs get busy, family members get sick… LIFE happens. It’s easy—too easy—to get lost. But the exact nature of these nutrition breakdowns can vary.
How to stop pressing "pause" on your health and fitness efforts. Plus 6 ways to use our ingenious “dial” method to keep making progress.
“I’ll get back to the gym as soon as… … work slows down. … the kids are back in school. … we’re done working on the house.” Most of us can come up with any number of worthy-feeling justifications for taking a “breather” from our health and fitness efforts. But often, it all comes down to the one essential reason: “Life is busy and stressful. I need to press ‘pause’ until things slow down and are less crazy.” Except… things never really slow down permanently.
‘Superfoods’ vs ‘regular’ foods: Why nutrition facts don’t tell the whole story. [Infographic]
Plenty of people hate kale. It doesn’t matter that it’s a so-called “superfood.” (And yes, it is pretty super.) After all, you can’t help what you like… or don’t like. But should you (or your clients) force down a “superfood” even if you detest it? Not necessarily. While it’s popular to put some foods on a pedestal above others, there’s more to healthy eating than just the nutrition facts. Context matters. Preferences matter. Goals matter. It’s never as simple as “good” vs. “bad” or “healthy” vs.
We’ve told 100,000 clients, “There are no bad foods.” And we’re not about to stop. Here’s why.
At Precision Nutrition, we don’t tell our clients exactly what to eat—or what not to eat. In fact, we boldly say: “There are no bad foods.” Our stance tends to spark lots and lots of questions, which is why we decided to take a deep dive into the whole “good foods vs. bad foods” debate. In this article we’ll: explore how good vs.
The modern diet dilemma: Is it better to... eat meat? Go vegan? Something in between? The truth about what’s right for you.
Some vegans believe meat causes cancer and destroys the planet. But meat-eaters often argue that giving up animal foods leads to nutritional deficiencies. Both sides say their approach is healthier. What does science say? And how can you best help clients, no matter their dietary preferences? Keep reading for the answers. ++++ Put a group of vegans and Paleo enthusiasts in the same social media thread, and one thing is nearly 99 percent certain: They’ll start arguing about food.
Fat loss and muscle gain: What does realistic progress look like?
When it comes to fat loss and muscle gain, everyone wants Insta-worthy after photos… right now. But understanding what’s realistic can be the difference between achieving amazing results and giving up altogether. How fast can a client lose fat? What’s the upper limit of muscle gain? And how do you figure out a rate of progress that your client can not only achieve but sustain? We have the numbers—and your coaching game plan. +++ Imagine you have two new clients.
How to talk to your clients (and mother) about the latest Netflix nutrition documentary.
When it comes to nutrition, there’s plenty we don’t know. Although it may be hard to accept, the jury’s still out on red meat. On eggs. On low carb versus low fat. On Paleo versus fully plant-based. In fact, there’s very little we can say with absolute certainty. Science hasn’t identified one best diet or eating approach. Because of that, you can be sure no documentary filmmaker has. No matter how compelling or convincing the movie.
3 diet experiments that can transform your eating habits—and your body (even if they seem way too easy to work.)
As his weight climbed to nearly 300 pounds, Dominic Matteo thought he knew how to turn things around: Just stop eating chips, ice cream, and other highly processed foods. “I’ll will myself through this,” he told himself. Then he’d see the ice cream in the freezer and think, ‘Just one spoonful.’ Soon Matteo was staring at an empty container and wondering, ‘Why am I so weak?’ But Matteo’s willpower wasn’t the problem—his kitchen was.
This woman finally gave up strict diets, made peace with her body, and lost 25 pounds. Here’s the advice that changed everything for her.
Michelle Curtis wanted to make a change, but didn’t want to go on yet another extreme diet. Instead, she embraced a sustainable approach—and finally lost the weight, kept it off, and gained body confidence. ++++ Michelle Curtis was at the lake with family. Surrounded by nature, she was in her “favorite place in the world.” And everything felt wrong. Her knees hurt. Her clothes didn’t fit. She was hot. And her body? Family health issues, stress, and comfort eating had all helped to pile on the pounds.
Precision Nutrition Coaching Grand Prize Winners: January 2020
Bernie and Paul spent the past 12 months transforming their eating habits, health, bodies, and lives with personal help from a PN coach. And now? They’re our latest Grand Prize winners. See how we surprised them with $25,000 each, and meet the rest of our January 2020 Precision Nutrition Coaching winners. ++++ Every six months, in our Precision Nutrition Coaching program, we give away more than $125,000 to the men and women who have the most incredible, inspiring body transformations.
January 2020 Men's Finalists. Help us give away $125,000!
Just one year ago, these 20 men were inspired to make a change. To eat healthier, move better, and get stronger. Now, after 12 months of Precision Nutrition Coaching, that’s exactly what they’ve done. Transforming their health, bodies, and lives more than they ever thought possible. They’ve realized that when it comes to living the life you want, your body can either be your greatest ally—or your fiercest enemy.
8 Powerful Strategies For Working With Difficult Clients. (Your cheat sheet to navigate the most common coaching challenges.)
Working with people who seem “unmotivated”, “resistant”, and “stubborn” can stump experienced fitness pros and newbie coaches alike. Instead of throwing your hands up, here are eight strategies for dealing with the most common coaching challenges, including difficult clients. ++ Imagine this. A client comes to you for help. They’ve tried exercise before. They’ve tried diets. (Probably lots of diets.) But nothing worked. (At least not for long.) They know they need to make a change, but they need help.
Precision Nutrition Coaching: January 2020 Women’s Finalists. Help us give away $125,000!
Only a year ago, these 20 women were feeling frustrated. They were inspired to eat healthier, move better, and feel stronger… but unsure how to make a change that would really stick. Now, after just 12 months of Precision Nutrition Coaching, they’ve taken control of their health and fitness for good—transforming their health, bodies, and lives more than they ever thought possible. Eating healthier and living an active lifestyle is now second nature.
Paleo, Vegan, Intermittent Fasting... Here's how to choose the absolute best diet for you.
People always ask me which “nutrition camp” I fall into. Is it paleo? Vegan? Low carb? Intermittent fasting? Or something else? In essence, they’re asking: “What’s The Best Diet?” Today I’ll share my surprising answer. I’ll also explain how we’ve used certain “best diet” principles in our coaching program to help change the lives of tens of thousands of men and women. ++++ What is the best diet?
Start the Precision Nutrition Certification today for $0 down.
Precision Nutrition has worked with: THE BRAND-NEW PRECISION NUTRITION CERTIFICATION HAS A SINGLE PURPOSE: To help you master the science of nutrition and the art of coaching so you can get life-changing results for yourself and your clients. Elite coaching methodology = results. This is the system the pros turn to. Learn from our 15+ years working with everyone from Olympic gold medalists, to NFL, NBA, UFC, and NHL athletes, to recreational exercisers, to Fortune 100 companies like Apple and Nike.
Precision Nutrition Level 1 Certification
The Precision Nutrition Certification is the industry’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how nutrition influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice. Check out these pictures of our students and grads, celebrating the start (or finish) of their certification studies. Have you ever seen people so excited about a textbook?
Cyber Monday Level 1 Calendar Reminder
Cyber Monday opens December 2nd, 2019. Remember to save the date. From the options below, add this date to your personal calendar. Spots go quickly, so save this date to get your spot! December 2019 12 image/svg+xml 345678910111213141516171819202122232425262728293031 If you have any questions, please send us an email. We’re happy to help and look forward to seeing you in the program!
6 ‘hand-portion’ body transformations you have to see to believe
You already have the key to transforming your body. Seriously. It’s actually on your person. We’re talking about your hand. In case you don’t know… here at Precision Nutrition, we developed a system for food tracking called hand portions. The basics: Your hand acts as a personalized, portable portioning tool to help you eat appropriately-sized meals.
Nutrition Coaching: How Much Should You Charge?
“What should I charge?” At some point, every nutrition coach asks that question. You could be just starting out and have no idea what’s fair. Maybe you have years of experience but wonder if your rates should be higher. Or perhaps you’ve heard what competitors charge and think, “Why not me?” Trouble is, it’s hard to get a satisfying answer.
Macros vs. calories vs. portions vs. intuitive eating: What’s the best way to ‘watch what you eat?’
There are some things just about everyone knows. Take this one: To lose fat, you need to watch what you eat. No one has to hire a coach for that advice. But knowing how to monitor food intake? That’s something clients really need. Only it can be hard to know the best approach. Some experts tell you to count calories or meticulously measure every macro. Others encourage you to estimate portions.
The ultimate calorie, portion, and macro calculator.
Do you want to lose weight? Gain muscle? Improve health? Boost performance? This free calorie, portion, and macro calculator from Precision Nutrition can help you achieve the results you want… more easily than ever before. Designed, developed, and tested in the Precision Nutrition research lab—and proven effective with thousands of clients—it’s the most comprehensive calorie, portion, and macro calculator available.
A Precision Nutrition Special Report: 2020 Nutrition, Fitness, and Health Trends & Insights
Discover what your clients need to succeed Yes, send me this free report Get the top nutrition, fitness, and health insights for better client results in 2020. Inside this free report: Key findings and proven solutions for you—and your clients— based on data gathered from our work with over 100,000 clients. Meet Precision Nutrition.
Fitness and health pros: How Precision Nutrition coaches (and how you can coach this way too).
Here’s an inside look at how Precision Nutrition coaches clients, including our client-centric philosophy, habit-based methodology, and full client curriculum. I’ll even pull back the curtain on ProCoach, the program that’s allowing health and fitness pros around the world to coach the way we do. ++++ Today’s article is really exciting because I’m going to pull back the curtain and show you exactly (with, in some cases, screenshot-by-screenshot detail) how Precision Nutrition coaches clients.
Should you stop drinking diet soda?
“Diet soda can’t be good for you.” Maybe you’ve heard this before. (Or said it yourself.) After all, diet soda offers no vitamins or antioxidants, and it’s usually artificially sweetened. So what, exactly, is “good” about it? While that argument sounds logical, it doesn’t answer the real question on everyone’s mind: Is diet soda actually bad for you? And of related interest: Should you (or your clients) stop drinking diet soda?
*Brand New* Precision Nutrition Level 1 Certification: Master the science of nutrition and the art of coaching.
Precision Nutrition has worked with: THE BRAND-NEW PRECISION NUTRITION CERTIFICATION HAS A SINGLE PURPOSE: To help you master the science of nutrition and the art of coaching so you can get life-changing results for yourself and your clients. Elite coaching methodology = results. This is the system the pros turn to. Learn from our 15+ years working with everyone from Olympic gold medalists, to NFL, NBA, UFC, and NHL athletes, to recreational exercisers, to Fortune 100 companies like Apple and Nike.
‘What should I drink?!’ Your complete guide to liquid nutrition. [Infographic]
Consider this graphic the uncomplicated answer to every question you’ve ever had about what to drink. And here’s a surprise: You don’t have to swear off the drinks you love in the name of better health and nutrition. Instead, use this guide to make beverage choices that match your lifestyle, taste preferences, and goals, no matter what your starting point. +++ “I’m not allowed to drink anything!” Ever feel that way?
[Infographic]: Why nutrition science is so confusing: 9 reasons eating well isn't as straightforward as we'd like it to be.
From a certain perspective, nutrition science can seem like a mess. From another, it illustrates the very nature (and beauty) of the scientific process. Here we’ll explain why nutrition science is so confusing at times. We’ll also explain why, in the grand scheme of things, that’s okay. ++++ I recently participated in a health and fitness roundtable at a large event. During the discussion, one smart, educated, PhD-trained expert complained about the state of nutrition science.
Good stress, bad stress: Finding your sweet spot
Too much stress, or the wrong kind, can harm our health. Yet stress can also be a positive force in our lives, keeping us focused, alert, and at the top of our game. It all depends what kind of stress it is, how prepared we are to meet it — and how we view it. We also created a cool visual guide. Check out the infographic here… +++ People often think of stress as a dangerous and deadly thing.
Detoxes, Cleanses, and 30-Day Challenges: How to turn a quick-fix diet into transformation gold.
“Get rock hard abs in 30 days!” “Drop a dress size in three weeks!” “Detox your body with juice!” As a coach, you know these promises often fall short. So what do you do when a client wants a quick fix? In this article, we’ll show you five strategies to turn your client’s short-term diet into lasting results. ++++ “A friend of mine just lost 25 pounds on a 30-day diet challenge.
“Why can’t I look more like them?” How the comparison complex makes you hate on your body—and 5 ways to beat it for good.
Ever feel like the body you want is always just out of reach? Like you’ll never quite be lean, strong, fit, or healthy enough? Or that there’s always somebody “better” than you? Here’s how to stop hating on your body, and free yourself from the frustration of constant comparison. ++++ Caron Adderley lost 55 pounds over the course of 11 months. And for a short period, she felt happy with those results.
Nutrition coaching: How much money can you really make?
When it comes to nutrition coaching, you might wonder: Can I afford to follow my passion? Can I quit my job? Can I have a career in health and fitness… on the side? That’s why we created this handy income calculator, using data collected from hundreds of nutrition coaches. $450-$1550 per month This is an example of potential monthly income based on our survey of recent Precision Nutrition graduates working 1-5 hours a week as a nutrition coach.
Opening October 2019: The Precision Nutrition Level 2 Certification Master Class
Want to achieve total confidence in your coaching skills? Get (and keep) more clients? Grow and strengthen your business? If so, the Precision Nutrition Level 2 Certification is definitely for you. The Precision Nutrition Level 2 Certification is designed specifically for Level 1 students and graduates who realize that knowing how to coach nutrition isn’t enough.
[FREE 5-DAY COURSE] Fitness and Nutrition Coaching Breakthroughs
Learn to solve the toughest client cases. Yes, send me the free guide The most challenging clients can shake your confidence as a coach. What works for most clients doesn’t work for every client. Guaranteed. But where do you go for solutions when you’re totally stumped… and seriously frustrated? Meet Precision Nutrition.
How to find a mentor, and why mentorship is so important for you (and your clients). Plus 7 important things you’ll learn from the right mentor.
So you want to be a great coach, maybe even a full-on “Super Coach”. But how do you evolve and grow when you don’t know… what you don’t know? The right mentor can make all the difference. Here’s how mentorship can improve your career — and what to look for in a mentor. Want to listen instead of read? Download the audio recording here… ++++ Imagine that when you were born, you didn’t get parents. Instead, you got a big book called How to Be a Human Being.
Precision Nutrition's Weight Loss Calculator: Here's what it really takes to reach your goals.
It’s a question that comes up from new Precision Nutrition Coaching clients all the time: “I’ve been tracking my calories in and calories out religiously… but I’m not losing as much weight as I should. Why isn’t this working?!?” Yes, conventional wisdom states that reducing your calorie intake (or increasing the amount you burn) by 500 calories a day should lead to about 1 pound of fat loss per week.
Natural Treatments for the Most Common Medical Problems- Exercise, Food, and Supplements.
Wondering about natural treatments for high cholesterol? Blood pressure? Diabetes? Autoimmune disease? Thyroid? Lots of clients come to us after being diagnosed with something new (and scary). We help them eat, exercise, and supplement to turn things around. Want to listen instead of read? Download the audio recording here… ++++ On the face of it, what we do at Precision Nutrition — helping people lose weight and look and feel their best — must seem like lots of fun. In many ways, it is.
Precision Nutrition Coaching Grand Prize Winners: July 2019
Glen and Katrina spent the past 12 months transforming their eating habits, health, bodies, and lives with personal help from a PN coach. And now? They’re our latest Grand Prize winners. See how we surprised them with $25,000 each, and meet the rest of our July 2019 Precision Nutrition Coaching winners. ++++ Every six months, in our Precision Nutrition Coaching program, we give away more than $125,000 to the men and women who have the most incredible, inspiring body transformations.
Nutty Maple-Cinnamon Bars
Nutty Maple-Cinnamon Bars Photography by Edward Pond 45minDuration 18minCook Time 25minPrep Time 6Servings Ingredients 1 cup rolled oats, divided 3 tbsp unsalted almonds 4 scoops vanilla protein powder 1 tsp cinnamon ½ tsp sea salt ¾ cup unsweetened applesauce ½ tsp vanilla extract 4 tbsp pure maple syrup Olive oil cooking spray Preparation 1. Preheat oven to 350°F. 2. In a clean, dry blender, process ½ cup rolled oats into oat flour; blend on medium for about 1 minute.
Honey-Almond Oatmeal
Beans & Nuts Fruits Grains & Pasta Meat & Vegetarian Proteins Seafood Superfoods Vegetables Ancient Grains Barley Breads Oats Pasta Quinoa Rice Sorghum Alternative: On the stovetop, simply bring all ingredients to a boil in a small nonstick pot, then turn to low and cook for 5 minutes. 7minDuration 2minCook Time 5minPrep Time 1Servings Ingredients ½ cup rolled oats ½ cup skim milk 1 tsp natural almond butter, unsalted 1 tsp honey Preparation 1.
Why Precision Nutrition has given away more than $1 million dollars in prize money. And why we'll give away millions more.
Every year, through our Precision Nutrition Coaching program, we help thousands of men and women lose weight, gain strength, and completely transform their bodies, health, and fitness. We also give them a huge bonus to shoot for: more than $250,000 in prize money. Read on to learn why we offer this extra incentive… and how you could become one of our winners.
July 2019 Men's Finalists. Help us give away $125,000!
Just one year ago, these 20 men were inspired to make a change. They wanted to take control of their health and fitness. To eat healthier, move better, and get stronger. And that’s exactly what they did. Now, after 12 months of Precision Nutrition Coaching, they’ve transformed their health, bodies, and lives more than they ever thought possible. They also have the chance to win part of the $125,000 in prize money we’ve committed to the latest round of top clients.
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