Quick Nutrition Tip, Reality Check and Chic-Fil-A Roast!

Things aren’t always what they seem – especially when it comes to food marketing. Witty copy writers and cool packaging seem to be the driving forces of unhealthy food products disguised as healthy grub.

The latest and greatest thing to hit the market is the Chic-Fil-A grilled nuggets. Their entire marketing campaign is imaging these little nugs as a healthy option. Healthier than a fried chicken sandwich? Absolutely? But, are they good for you? Not really.

Side note: I hate the word “nugget” in this context? Any farmers out there? Can you guys show me where, on a chicken, the “nugget” is located? I can find the breasts, wings and thighs but just can’t seem to find the nuggets. Hmm.


Here are the ingredients stated on the Chic-Fil-A website for these healthy nuggets:

Grilled chicken (whole breast filet, seasoning [water, apple cider vinegar, soybean oil, yeast extract, salt, modified corn starch, palm oil, dehydrated garlic, dehydrated onion, corn maltodextrin, sea salt, flavor, sugar, chicken stock, cane molasses, chicken fat, spice, natural flavor {including smoke}, dextrose, lemon peel, citric acid, red bell pepper, orange juice concentrate, grape juice concentrate, natural flavor, paprika, vinegar, xanthan gum, ascorbic acid, and spices]).

Seems a bit excessive. Again, this is better than their chicken sandwich but still doesn’t look like anything I’d want to eat.

According to their menu, a 12-count of these will cost you $5.75 solo or $8.59 as a combo meal (with a side). For the sake of simplicity, I’ll be using the solo option for the example below.

The macro-nutrition on the nuggets are as follows, according to Chic-Fil-A’s website:

  • 200 calories
  • 4.5g Fat
  • 34g Protein
  • 6g Carbohydrates

This is roughly the equivalent of 7 ounces of chicken from the supermarket. Also, the store-bought chicken won’t have any of the crappy ingredients listed above. You can season it on your own. The BIG difference is that you’re paying nearly 5-times the price!

You can get chicken breast at ANY store for around $3 per pound (on the high end). That means chicken is about $0.19 per ounce. At that price, a 7-ounce serving of store-bought chicken is $1.33 – compared to the $5.75 you’re paying at Chic-Fil-A.

I get a lot of people asking me what the best healthy on-the-go option is and if these Chic-Fil-A nuggets are a good candidate. The best healthy, on-the-go option is for you to plan ahead, be accountable and put in the effort needed to set yourself up for success!

If you can look at these stats and willingly pay a 332% price increase for compromised nutrient density instead of spending 1-hour per week planning your meals, then [HARSH TRUTH ALERT] you just don’t want “IT” bad enough.

I’m not meaning to pick on Chic-Fil-A, there are plenty of restaurants that fit this example. Chic-Fil-A commercials are just running at a constant right now so it was on the top of my mind. Shoutout to their marketing department!

But in all seriousness, I’m not saying dining out is the worst thing you could ever do. I’m saying dining out because you’re too busy, you just don’t have time to cook, it’s just so much more convenient, etc. is a lack of commitment, determination and effort.

Let dining out be your plan to fall back on or last resort, not what you depend on to get healthier. Because, trust me, these food corporations DO NOT have your back like I do.


The One Thing You MUST Have To Accomplish Goals

The recipe for success is a complicated one. It takes a lot of talent, a little bit of luck and a relentless work ethic — but even those three ingredients won’t guarantee success. It takes one more thing, and it’s something that is often overlooked.

Can You Survive This 500-Rep Barbell Challenge

500-Rep Barbell Challenge

Load the barbell at 50 percent of your body weight and complete 50 reps of the following:

  • Deadlift
  • Push Press
  • Squat
  • Bench Press
  • Bent-Over Row
  • Hang Clean
  • Front Squat
  • Ab Rollout (weight is just for the wheels)

With the bar only (45 pounds), complete 50 reps of the following:

  • Curls
  • SkullCrushers


  • Complete all 50 reps of one exercise before you move on to the next exercise.
  • Perform the exercises in the order listed above.
  • Maximum rest period at any time during the workout is 60 seconds. Whether it’s a break in a set or a transition to another exercise, don’t let the clock tick for more than 60 seconds.
  • Complete the challenge in one hour or less.

Can you survive the 500-rep barbell challenge?

Want more? Read the full article here.

We Want to Address Your BIGGEST Fitness Challenge!

We are committed to YOU at 1 & Only Fitness. No matter what the goal is or how hard it may seem to accomplish this goal, we’re going to do everything we can to give you the tools to be successful.

Some of the new initiatives we’re going to roll out in 2016 are seminars, workshops and lectures – which are free. We’re in the planning phase of holding our first workshop in April and would like input from YOU so this can be a very beneficial experience!

With that being said, we’ve already got some great topics lined up for the event(s) but would love to get input from our community of clients and members. What is your biggest fitness challenge? What stops you from hitting your goals? Answer the poll below to help us out, and in turn, help you and many others like you! Let’s all get healthier together.

What is the biggest challenge you run into while trying to accomplish your fitness goal(s)?

Diet Related Challenges
Exercise Related Challenges
Lack of Accountability/Guidance
Information Overload
Finding Time
Please Specify:

funny quizzes

3 Ways to Make Any Exercise Harder Without Adding Weight

Want to get stronger, leaner and more powerful without increased risk of injury? It’s a common misconception that you have to keep loading on the weight to make progress in the gym. Yes, it’s definitely beneficial to lift heavy weights but there are also tons of alternate methods to make an exercise more difficult!

This is especially helpful for people with injuries, no spotters or inexperience with lifting heavy. The find out the BEST 3 ways to make an exercise harder without adding a weight, keep reading below!

Bulletproof Your Core With 3 Advanced TRX Exercises

Ditch the Crunches, Sit-Ups and boring Planks. Stop doing “ab exercises” that fry your hip flexors instead of working your abdominal muscles.

When it comes to training the core, you have to think outside the box. In this case, the box is your rectus abdoninis—the “six-pack muscles.”

The TRX core exercises featured below are some of the best bang-for-your buck exercises. But first, let’s talk more about the “core.”

There is so much more to the core than a set of washboard abs and taking a selfie in good lighting. The core is vital for athletic performance, general health and most of all, the safety and well-being of your body during exercise.

When you train your core, think “everything from your glutes to your neck, 360 degrees around your body.” With this mindset, you can bulletproof your body and build a sturdy foundation for powerful athletic performance and a healthy life.

Here are three TRX core exercises that will strengthen, stabilize and bulletproof your core.

Why You Shouldn’t Ice After A Workout

If you step into any sports training facility, you might see some exhausted athletes lying in a tub of ice after a workout. The ice bath has been around for years, but lately it has become a hot trend in recovery techniques.

Some facilities specialize in cryotherapy, which is the use of hyper-cool temperatures to speed up the healing process in soft tissue and joints.

These techniques are especially popular among athletes, and it seems that icing after workouts has become a standard method of recovery.

But what if I told you that using ice after a workout is the exact opposite of what you should do to speed your recovery? What if I told you that icing after a workout actually slows down and directly interferes with your body’s natural healing process?

Click here to read more on why you should never ice sore muscles and injuries!

5 Reasons Your Training Program is Failing (And How To Fix It)

Everyone has their ups and downs in the weight room. Sometimes those downs last longer than you’d like. If your progress has been stalled for an extended period of time, there may be some alterations you can make to get back on track. Here are the 5 most common reasons your training program has failed you  and how to make sure it doesn’t fail you any longer.

FREE DOWNLOAD: 60-Day Barbell Strength Training Program For Incredible Results

We have a lot of different members here at 1 & Only Fitness. We have athletes, ex-athletes, general fitness enthusiasts, people who want to get big & strong, people who want to get lean, people who want to move without pain… the list goes on and on. There is one shared characteristic that all of our members share, no matter their fitness experience. That is the eagerness to create a better version of themselves every day!

Recently, I wrote an 60-day training program eBook for a sports performance website called STACK.com. While STACK’s main audience is athletes and coaches, I wrote the eBook in a way that everyone can benefit from it, no matter what your fitness level is. This isn’t your average training program though. It has a twist.

This program requires only one main piece of equipment = a BARBELL.

This 60-day barbell workout program has two phases. Each phase lasts 30 days and has subtle tweaks, but overall they are similar enough to facilitate an easy transition for you.

Barbell Barbarian is not your average, run-of-the-mill, 3 sets of 8-12 reps training regimen. You will endure some of the most gut-wrenching set and rep schemes known to man. The program breaks a few traditional rules and appears unorthodox at times, but sometimes you have to go against the grain to get the results you want. It’s well worth it. You’ll learn to love the mixture of methods, including EMOM (Every Minute On the Minute), AMRAP (As Many Rounds As Possible), tempo control, percentage training and, of course, old school supersets and tri-sets. These techniques are covered in detail in the PDF you can download below and there are exercise tutorials for every move here!

Bottom line: You will be in the best shape of your life after this 60-day program!

Sound like fun? Download it for FREE here and get started! Let me know when you begin and I’ll coach you along the way.



An Open Letter to All Gym Goers

Dear Consistent Gym-Goer,

Are you ready for the new year? How was your 2015? Did you make GAINZ (with a z)? Are you bigger, stronger, faster, healthier and more awesome than ever before?

I hope so!

I overheard you talking last week, complaining about how you’re dreading the upcoming wave of newbies at the gym in January. You know, those New Year Resolutioners.

Jeez. What the hell is wrong with those people? Why would anyone want to get in shape and improve their quality of life? Sounds like a bunch of chumps.

How dare they step foot into your gym with a positive attitude and smile on their face because they are excited to give themselves a second chance at achieving a healthier lifestyle.

The nerve of these people.

They come in and bench press until their chest goes numb on the very bench you sit and take selfies on. They’re sweating and gasping for air, doing interval training on the treadmill. The exact same treadmill you walk and text on. They perform squats in the squat racks until their legs feel like noodles. The same squat racks that you do curls in 4 days a week. Sick workout, bro.

What I think a lot of us forget is that we were all once newbies too. Also, maybe we need to revamp our own workout regimen and kick it up a notch. I’m saying us, meaning consistent gym goers. I’m saying us because I’ve been just as guilty of some of the teasing that surrounds the New Year’s wave at every gym across America.

Every professional was initially an amateur. We all pretty much started from the bottom on our own fitness journey. My personal fitness journey turned into a career. A career where I helped those same annoying gym newbies from last year lose hundreds of pounds in 2015.

Sure, the memes and jokes are funny. You guys know I love to lift weights, but making fun of how much I love to lift weights is even better. I love gym humor.

But, there’s nothing funny about shaming and discouraging someone out of the gym and back into an unhealthy state of mind.

I have a challenge for us. Let’s embrace this new wave of people, no matter how out of shape they are, no matter how horrible their form is and no matter how crowded it makes the gym. Chances are, one day not too long ago, you were that out of shape person with bad form and no clue what you were doing at the gym. Everyone has things they can improve on. I have a list that I’m going to tackle in 2016.

Embrace this new wave of people and use it as motivation for your own fitness goals. More new people in the gym means more potential like-minded friends, more networking connections, more learning experiences, etc. Heck, at the very least, think of it as more people who will see how much of an absolute beast you are in the weight room.

Welcome these people to your gym. Introduce yourself. Encourage them. Give helpful tips if you have the time to do so. Introduce them to me if they need extra help. Hopefully the lifestyle sticks and next year we can have the same conversation with some newbies-turned-regulars who may have forgotten where they came from.

One last thing. Keep up the great work. You come to the gym consistently year around and that is no easy task. Here’s to a great new year in 2016!