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Let's get into the nitty gritty...

The Nutrient Timing Plan – Full Disclosure

It was incredible. We all watched as the very radiant, very purley La’Tasha Givens turned around her weight loss journey on My Diet Is Better Than Yours, lost 45 lbs, fit back into her wedding dress, and put up some really impressive weekly stats (like losing 3” from her waist in our first week together and losing 7 lbs in a week while La’Tasha was on the plan alone.)  But the real question is HOW CAN YOU DO […]


What do I REALLY think about My Diet Is Better Than Yours?

Behind the Scenes of a Reality Weight Loss TV Show

Tons of peeps are asking for the nitty gritty about My Diet Is Better Than Yours. They’re curious to learn more about The Nutrient Timing Plan, what I really thought of the show, and if I think any of the other experts are bat-shit crazy. I’m getting a massive amount of emails, comments, and shout-outs and it all feels wonderfully fuzzy. So, for the sake of consolidation, here’s an attempt to answer the most common questions in one […]


My Diet Is Better Than Yours

Rob to star on new ABC show

I don’t like to use the phrase “game changer” very often, so as to preserve its sanctity for when it actually matters….a goal, a dream SO big that it deserves the title. I kinda feel like a thousand roads have twisted and turned and exploded and began and it’s all led to this. I am VERY proud to announce that I’ll be starring as a trainer and sports nutritionist on the new ABC weight loss show […]


And a roadmap to rockstar health

Nutrient Timing

At its foundation, nutrient timing is the idea that certain macro nutrients are better utilized by the body at certain times (specifically in relation to exercise.) That means if we want to optimize our body comp and performance (and who doesn’t?), what we consume around our workout is important. But we have to be careful. Like all matters of the metabolism, we have to get the big picture right before we focus on the details. For […]


Plus Goldilocks & Bandana Laws of Training Logs

Constant Variety Vs. Programming – Which is King?

Boy do we love variety. We love eating new things. We love wearing new clothes. We love dating new people. And it’s pretty simple to understand why. Never before, in the course of humanity, have we had access to so many options. With our insta-alerts about insta-grams on insta-dates, we are insta-distracted by something new! something other! something sexier? something different!  This study from Microsoft revealed that our attention span is now less than a goldfish. Fuck me. We’re becoming a […]


A meta analysis on our training choices...

Cardio Vs. Weight Training: What Will Make Me Sexier?

Cardio is great. I love me some cardiovascular training. Why do I love cardiovascular training, you ask? Excellent question. Here’s why… Because it’s simple. Cardio is the easiest way to get us off our ass and get our heart rates elevated. It’s why the American Heart Association recommends 30 minute walks. Because it’s ACCESSIBLE. This is a big win. We need to get off our asses. We need to get our heart rates elevated. Cardio […]


and the 5 Rules of Progressive Overload

The Secret to Forever Progress

We all want to get better. It’s why we train. Progress is one of our most powerful motivators. It’s engrained in our cultural fiber. We are a country of improvers: Columbus wanted a better route to the East Indies. Boom. America.    Jefferson wanted a better relationship between taxation and representation. Boom. Independence. Arnold wanted better front delt development. Boom. The Arnold Press. We get better. It’s what we do. Turning this lens towards our health and […]


Has the benchmark for physical perfection quite literally become impossible?

Perfectionism: When Beautiful Isn’t Beautiful Enough

A new study from The Bandana Training Journal of Derision and Bro-Science confirming that 107% of Americans would like to lose at least 5 lbs. That, my friends, is a staggering statistic. I’m not a mathematician, obviously, but I’m pretty sure that’s more than all of America. Holy lypolysis Batman. Nobody is satisfied with their body anymore. Literally. Nobody. Okay, that’s not true. I’m sure there are some people who are completely, whole-heartedly pleased with […]


Every legend has a beginning...

You’ll Never Look at a Marathon the Same

It’s marathon season. If you’ve ever run a marathon, if you’ve ever thought about running a marathon, or if you know someone who might think about running a marathon, this is required viewing. Be a part of the legend: Phidippides is a hero of mine. Tell me a story about a hero of yours and how he or she motivates you to be better. Comment with the hashtag #BandanaArmy so I know you’re legit. 

Brazil Soccer WCup US

Train like the pros

Movement prep like a BOSS

How we prepare for a workout is vital. It’s the pre-battle ceremony…the ritual of warm-up….the commencement of ass-kick. Excellent exercise prep gives our body AND mind the opportunity to fully embrace the shit-storm that is about to commence. It also maximizes our results. Our warm-up is as much a part of our development as our training block. It will help improve our tissue quality, mobility, posture, strength, AND durability. That’s a lot of winning in […]