5 Tips to Help Recovery from an Injury

In Satisfying Healthy Eating Tips by Matt

Sustaining an injury when playing sports or working can mean you have to put your fitness on the back burner while allowing your body to heal. This is easier said than done; however, resuming training before your body is ready or your injury is fully healed can lead to further complications and potentially extending the recovery longer than it was …

Eating and Training Right For Your Body Type

In DIY Fitness Equipment & Reviews, Satisfying Healthy Eating Tips by Matt

Body type training and diet strategies can make or break your hopes to build the body you want. Unfortunately, the old-fashioned somatotype model which includes, Endomorph, Ectomorph and Mesomorph doesn’t work very well for most people. That’s why I created a slightly different model that offers a much more practical approach for helping you align your diet and exercise habits …

Why I No Longer Try to Bulk or Cut

In DIY Fitness Equipment & Reviews, Satisfying Healthy Eating Tips by Matt

Bulking and cutting cycles are a classic bodybuilding strategy, but do you really need to use them to build an impressive physique? Over the years, I’ve learned that not only is the classic bulk and cut approach terribly impractical for most people, it can even hold you back. Resources listed mentioned in this episode: NOSSK Suspension Equipment: http://bit.ly/33nlhKq WorldFit Isometric …

How to Make Emotional Eating Work For You

In Satisfying Healthy Eating Tips by Matt

Emotional eating is one fo the biggest challenges many people face in the question to lose weight and improve their diet. In this weeks podcast, I share how I overcame my own eating challenges by using emotional eating to my advantage rather than fighting it in an exhausting never-ending battle. Q&A time stamps: Filling in gaps with GMB Elements program …

Workout Progression, Weighted vs Progressive Pull-Ups, and more

In Core & Abs Training, Isometric Training, Leg Training, Satisfying Healthy Eating Tips by Matt

In this week’s episode fo the RDP Podcast I share some of my best tips for how to make progress in your workouts even if you’re stuck in a plateau. I also answer your questions on addressing pull-up progression, weighted vs progressive pull-up techniques, breathing and building muscle, calf training and more. Also, here are the links to the free …

Toxic Fitness Beliefs That Are Killing Your Gains

In Fitness Independence, Isometric Training, Satisfying Healthy Eating Tips by Matt

Toxic fitness beliefs can make it almost impossible for you to build muscle and get lean. Whenever I come accross someone who’s “tried everything” and still struggle to make progress I know there’s a toxic belief at the heart of the problem. Some of the most common toxic beliefs attack your very sense of self. The erode your confidence and …

Breaking Fitness Dogmas w/ John Katsavos

In Isometric Training, Satisfying Healthy Eating Tips by Matt

I’ve recently had the distinct privilege to sit down with John Katsavos, host of the newest Fitness Oracle Podcast. John is one hell of an interviewer and he was able to get right to the heart of what R.D.P is and why my approach to fitness is so unique, yet natural. We cover everything from isometric training, micro-dieting, and why …

How Much Effort Does Healthy Eating Really Take?

In Satisfying Healthy Eating Tips by Matt

Healthy eating seems like it takes a lot of effort, doesn’t it? And seeing as you’ve got a lot of other responsibilities on your plate, eating healthy at all times can get thrown out of the window. You don’t want to be stuck in the kitchen for hours on end when you need to work or study to make ends …

5 Simple Rules For Good Health

In Satisfying Healthy Eating Tips by Matt

Following a healthy lifestyle can at times seem complex. There are far too many adverts and experts alike, that seem to offer conflicting advice. However, leading a healthy lifestyle doesn’t need to be complicated.  Photo by Trang Doan from Pexels In order to gain optimal health and feel better each day all you need to do, is follow these simple …

4 Ways to Help Combat Covid-19

In Fitness Independence, Satisfying Healthy Eating Tips by Matt

Our physical fitness can play a key part in keeping us healthy and reduces the risk of becoming severely ill, should we contract Covid-19. Less fit people who suffer from medical conditions are five times more likely to have a worse outcome from Covid-19 – with smokers being particularly at risk. We can all do our best to reduce our …

7 Causes and Solutions to Overeating

In Satisfying Healthy Eating Tips by Matt

Overeating is the single biggest threat to your Healthy Eating habits. It’s the number one influence in obesity, and metabolic disease not to mention general unease and poor dietary choices. It’s natural to overeat once in a while. Even I may go a little overboard here and there. but chronic overeating is when you purposely eat more than you need to in …

How Long Should It Take to Get Results?

In Fitness Independence, Satisfying Healthy Eating Tips by Matt

How long should it take to get results? It’s one of the most common questions I’m asked on the R.D.P YouTube channel and Instagram. People want to know if they are making enough progress or if they are not making progress fast enough. It would be nice if I could give a concise answer to this question, but everyone’s timetable …

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Top Tips On Setting up Your Fitness Environment for Success

In Fitness Independence, Satisfying Healthy Eating Tips by Matt

All humans are products of their environment. Disciple and work ethic is important, but far too many people struggle with their fitness goals due to environmental misalignment. Losing weight, building muscle and improving performance is incredibly difficult when your environment is working against you. The solution is pretty simple, improving your environmental alignment can make reaching your fitness goals much easier. It also …

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What to Do When Staying in Shape Seems Impossible

In Progressive Calisthenics, Satisfying Healthy Eating Tips by Matt

Sometimes, it can seem like staying in shape is impossible when life becomes stressful. Even the most disciplined fitness enthusiasts face times when they lose motivation or feel like they can’t keep up with their current habits. It’s normal to feel like life itself is against you and your efforts to stay in shape. It’s a myth that some special folks …

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Tension is The Best Medicine

In Fitness Independence, Satisfying Healthy Eating Tips by Matt

Muscle tension is the best medicine in the world. It’s more potent than any drug, safer than any organic food and almost every side effect is an added bonus. Best of all, you don’t need a prescription for it, it’s available wherever you are and it won’t jack up your health insurance premiums. It may even decrease your premiums while …

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Can Stress Really Make You Fat?

In Satisfying Healthy Eating Tips by Matt

Stress is naturally a big influence on your fitness. In some ways, it can build you up like when you work a muscle to make it stronger. In other ways, it can break you down, like when you don’t get enough sleep. The book, Strong Medicine, does a fantastic job of describing the role stress plays in your health and fitness …

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5 Dietary Scapegoats Experts Blame For a Bad Diet

In Satisfying Healthy Eating Tips by Matt

Dietary blame is one of the biggest handicaps to healthy eating. Blaming influences, like sugar or fat can cause you to focus too much on an important, yet limited influence, while ignoring many other influences that should be addressed. Pointing fingers and claiming “it’s all their fault” also robs you of your power to pursue a truly healthy diet. It’s …

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Solving the Biggest Fitness Mysteries of Our Time

In Fitness Independence, Satisfying Healthy Eating Tips by Matt

Modern society has presented us with some pretty big fitness mysteries. Why can’t we create a diet that helps anyone reliably lose weight? How can two people do the same workout program, yet experience different results? Why can’t well-educated experts ever agree on the best method for, well, anything? The answer lies in the vast and complicated nature of fitness …

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3 Big Muscle Building Advantages Of Getting Older

In Core & Abs Training, Fitness Independence, Satisfying Healthy Eating Tips by Matt

They say you can’t build muscle when you’re older. HA!!! That’s total Bullshivick! In fact, there are 3 massive muscle building advantages that can only come with age. These aren’t just any a few minor advantages either. I’m talking super-massive black hole size muscle building advantages that can make all the difference in the world! The best thing is, these …

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Lose Weight Faster and Keep it Off With a Multi-Faceted Approach

In Fitness Independence, Satisfying Healthy Eating Tips by Matt

I highly recommend using a multi-faceted approach to weight loss if you’re looking to shed some body fat. While it’s not the most common approach, it does offer several big advantages that make it easier to not only lose more weight but to keep it off as well. What is a multi-faceted approach? A multi-faceted approach is where you combine …

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How to End Permission Eating w/ Catherine Taylor

In Satisfying Healthy Eating Tips by Matt

Permission eating is one of the most toxic elements in our dietary culture. It ultimately keeps you from being in control of your food choices while leaving you at the mercy of external influences like food, the scale, and expert opinions. The ironic thing is permission eating is one of the most common and even sought after strategies in the world …

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Overcoming Diet and Exercise Resistance

In Fitness Independence, Satisfying Healthy Eating Tips, Uncategorized by Matt

Diet and exercise resistance can make achieving your fitness goals very difficult, if not impossible. It’s just like riding a bike with the brakes rubbing. It makes you work much harder while gaining little benefit. This week’s episode fo the R.D.P Podcast is all about the 3 biggest sources of resistance that can hold your potential in check. The first …

The Inherent Flaw of Dietary Restriction

In Satisfying Healthy Eating Tips by Matt

Many healthy eating strategies make the mistake of basing their approach on dietary restriction. It doesn’t matter if it’s fasting, paleo, raw, low carb or based on the glycemic index. Almost all popular diets make the mistake of assuming that the best way to achieve a healthy diet is to restrict your food choices in some way. Some restrict what you can eat, …

Why Losing Weight is So Hard And What You Can Do About It

In Satisfying Healthy Eating Tips by Matt

“Losing weight is one of the hardest things you can do.” That’s what legendary strength coach Dan John told us at a certification I attended several weeks ago and it’s true. As a fitness professional, I can attest that it’s far easier to make progress in just about any other way than it is to lose weight. I spent the past month …

My 5 Best Diet Tips for Real Results

In Satisfying Healthy Eating Tips by Matt

The internet is flooded with trivial and trendy diet tips that do little more than make for a good sound bite. Ideas like “don’t eat anything your grandparents wouldn’t eat” or “if it didn’t grow in the dirt or walk around don’t eat it. As catchy as these ideas are they don’t help much for turning the tide on obesity …

Is Ben & Jerry’s Healthier Ice Cream Than Halo Top?

In Satisfying Healthy Eating Tips by Matt

I recently took a trip back home to Vermont and I got into a discussion about how different Ben & Jerry’s and Halo Top were, not just as brands, but about which one may be the healthier ice cream. There’s more to healthy eating than what’s on a label If you go by the numbers, Halo Top is clearly the …

How Chronic Fitness Stress Kills Your Progress

In Fitness Independence, Satisfying Healthy Eating Tips, Uncategorized by Matt

Fitness stress is the #1 enemy in your quest to build muscle, burn fat and improve performance. It erodes emotional motivation while beating up your body. Almost every challenge you face in fitness is due to stressful diet and exercise habits. Wait, isn’t some fitness stress necessary for progress?   Yes, some types of fitness stress are important. You won’t …

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What is the Best Calisthenics Diet?

In Satisfying Healthy Eating Tips, Uncategorized by Matt

Nutrition is a turbulent topic of debate and this is still true when considering what diet is best for calisthenics athletes. Most dietary advice tends to favor one of two approaches. On one side you have the “eat big to get big” crowd that emphasizes food quantity. These are the same folks who claim you need to be in a calorie …

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How to Make Whole Foods Better Than Junk Food

In Satisfying Healthy Eating Tips by Matt

  The case against processed junk food is pretty strong. A diet of junk food loaded with artificial stuff is correlated with almost every ill ranging from obesity to cancer. Even I, with my liberal approaches to healthy eating believe people are better off eating less stuff from a box and more natural foods. If we know so much about the negative …

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Are Popular Diet Rules Holding You Back?

In Satisfying Healthy Eating Tips by Matt

Popular diet rules are everywhere in our fitness culture. They are the talk of celebrities, news media and fitness enthusiasts alike. Most of these rules are pretty simple and can be very helpful. Examples include not eating processed foods and eating organic or grass fed beef. Even avoiding sugar can seem straightforward, but there can be a potential downside to them. …

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Is Your Healthy Lifestyle too Stressful?

In Fitness Independence, Satisfying Healthy Eating Tips, Uncategorized by Matt

The Red Delta Project was created from the belief that a healthy lifestyle should improve your quality of life rather than compromise it. Unfortunately, the common belief is that you must adopt stressful diet and exercise habits to get in shape. There are a lot of memes out there portraying the idea that you’re supposed to suffer for your results. it’s …

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The Unstoppable Power of Fitness Beliefs

In Fitness Independence, Satisfying Healthy Eating Tips, Uncategorized by Matt

Your fitness beliefs make or break your success in everything from weight loss to building muscle. Even though the Henry Ford Quote about “whether you think you can or can’t your right” is becoming a bit old hat, it’s absolutely true. Your success hinges more on what you believe than what you may know. In this information age, we’re told the key …

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Calorie Balance vs Calorie Counting for Weight Loss

In Satisfying Healthy Eating Tips, Uncategorized by Matt

The debate over calorie balance is a common example of how many people mistake a principle of fitness for a fitness method. Those who argue against calorie balance point out that counting calories or severe calorie restriction do not work very well. I agree that calorie counting and calorie restriction are not very good methods for long-term weight loss. However, …

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How to Find Reliable Fitness Information

In Fitness Independence, Satisfying Healthy Eating Tips, Uncategorized by Matt

Despite having more diet and exercise information than you’ll need in 10 lifetimes, it can be pretty hard to find reliable fitness information on the internet. Even simple questions like how much protein you should consume or the difference between split and full body routines can lead you down an endless rabbit hole of debate. How are you supposed to comb …

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How Much Protein Do You Really Need?

In Satisfying Healthy Eating Tips by Matt

There’s far too much confusion and debate out there regarding protein consumption. It’s so easy to feel lost when trying to figure out how much protein you should eat to build muscle or lose weight. Looking for numbers doesn’t usually help because one expert’s answer is another experts criticism. It’s almost impossible to find solid answers these days. That’s why …

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The Root of a Healthy Diet

In Satisfying Healthy Eating Tips by Matt

The source of a healthy diet goes much deeper than what you eat. While what’s on your plate is important, what’s most important to why that food is on your plate, to begin with. Your food choices depend less on what the latest research says about nutrition and more about the emotions you literally bringing to the table. A cookie is …

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How to Make Junk food Healthy

In Satisfying Healthy Eating Tips by Matt

Junk food doesn’t automatically have to be unhealthy. A certain food isn’t always bad for you just because it falls on the wrong side of some experts black and white dietary dogma. It is most certainly possible to include supposed junk food in your diet, and be better off for it. A lot of the potential benefit of a food depends not …

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Why Diets Always Work

In Satisfying Healthy Eating Tips by Matt

Despite the plethora of diets that spring up every year, many nutrition, weight loss and fitness experts claim that diets don’t work. It’s a popular claim, but it’s just not true. Every diet has worked perfectly well for every single person who’s used it. It’s true. I challenge you to find any example when any diet has ever failed anyone. …

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The 4 Big Flaws in Every Diet

In Satisfying Healthy Eating Tips by Matt

These days dieting dogmas are almost a religion. Some of them even originate from religious practices.  Diet evangelists preach the virtues of their dietary methods on the internet and in books. They promise salvation from obesity, poor health, and even your own sinful desires. Even though various diets come and go, they are all based on the same basic premise. …

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Lessons from The History of Dieting

In Satisfying Healthy Eating Tips by Matt

Dieting is a discipline that people have used for hundreds of years. Dietary dogmas have existed ever since people have cared how they looked in their clothes. In the book, Calories and Corsets a History of Dieting over 2,000 Years, Louise Foxcroft takes the reader through the fads and trends over the years. While the information in the book is great, I …

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Nutrition is only 25% of a Healthy Diet

In Satisfying Healthy Eating Tips by Matt

When it comes to Healthy Eating, good nutrition is important, but it’s not everything. Not by a long shot actually. As I explain in my book, Fitness Independence, a healthy diet focuses on satisfying 4 primal appetites. Each of these appetites is equally vital to your health and well-being. Nutrition is one of these appetites, but it’s only one. This means …

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Easy Fitness Part 3 Diet

In Satisfying Healthy Eating Tips by Matt

Diet and nutrition may be one of the hardest things to tackle in a healthy lifestyle, but it doesn’t need to be so. I’m a big believer in the idea that the better your diet becomes the easier it should be to stick to. A diet that constantly stresses you out is not only difficult to maintain, but it’s also …

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Dump the Diet Dogma and Eat Better Than Ever

In Satisfying Healthy Eating Tips by Matt

Diets and nutritional dogmas are everywhere in our fitness culture. Every month there are new ways to “eat right” and force yourself into a nutritional mold someone else created in a lab. These dietary dogmas are often sold as the savior to your health and waistline, but they actually hold you back. In many ways, they run counter to the …

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3 Easy Healthy Eating Tips (Book 3 Preview)

In Satisfying Healthy Eating Tips by Matt

Book 1 of the Red Delta Project, Fitness Independence, is already out and book 2 is in the works. I’m even starting to outline the material for book 3 which focuses on the diet and nutrition aspect of Fitness Independence. In this week’s podcast I give you a super-early sneak peak at some of the stuff I’m working on for …

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3 Keys to a Healthy Meal

In Satisfying Healthy Eating Tips by Matt

I keep to a pretty carefree style of eating. There’s no food that’s really off limits and I don’t follow any of the trends or fads the experts claim are so darn important. That doesn’t mean I don’t have my own rules and guidelines. I have 3 simple things I keep in mind with each meal that helps me ensure …

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Is Workout Fatigue Good or Bad?

In Satisfying Healthy Eating Tips, Uncategorized by Matt

Achieving a high degree of fatigue and exhaustion is a polarizing topic. Some folks love to leave everything they have in the gym or on the trail and come home completely spent. Others don’t like to be dead on their feet and avoid pushing their levels of endurance. I’ve been on both sides of this coin. What I’ve learned is that …

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How to Balance Out Emotion and Logic Dominance

In Fitness Independence, Satisfying Healthy Eating Tips, Uncategorized by Matt

Most folks are either emotion or logic strong in their philosophy and approach to fitness. You can check out this post to learn about emotion and logic dominance but here are the cliff notes: Logic dominant individuals: Keep looking for the best and latest science and information. Over-rely on knowing the “right” way to do things or the right program …

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How to Fix a Broken Diet

In Satisfying Healthy Eating Tips by Matt

This podcast was inspired by an online lecture I watch by John Berardi Ph.D. from Precision Nutrition.  John’s advice is simple, down to earth and, above all, practical for the average man or woman to use. I decided to share with some of the biggest takeaways I got from the lecture including: Why most popular nutrition advice doesn’t really help anyone …

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7 Ways to Make Healthy Eating Easier

In Satisfying Healthy Eating Tips by Matt

Healthy eating is the primary eating strategy here at the Red Delta Project. It doesn’t embrace the idea that your diet should be a challenging mission, but rather a series of habits that make eating as stress-free as possible. Check out this video where I show you 7 of the biggest tips on how you can make healthy eating easier, …

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The Real Purpose of a Healthy Diet

In Satisfying Healthy Eating Tips by Matt

Keeping a healthy diet is incredibly important, but what’s even more important is the purpose behind the food choices you make. As they say, find your “why” when you’re trying to make something important happen. This will both motivate and help you make the best choices possible. As I mentioned in the last post, the biggest why for most “healthy …

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The Diet and Weight Loss Myth

In Satisfying Healthy Eating Tips by Matt

Eating better in an effort to lose weight or body fat is one of those things that’s assumed to be true. It’s practically assumed that cleaning up your diet is the most important component in a weight loss plan. If you eat right then the fat should just fall off and stay off. While eating well is certainly an important part …

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Reach Your Fitness Goals Faster

In Satisfying Healthy Eating Tips, Uncategorized by Matt

  Have you every felt like reaching your fat loss or muscle building goals is going slower than it should? Do you want to breathe some new life into your routine to jump start your progress? Give this video a quick view to attack the habits that are slowing you down while increasing the habits that will speed up your progress.

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Diet vs Exercise for Long Term Fat Loss

In Satisfying Healthy Eating Tips by Matt

Many claim diet is more important for fat loss, and it may be in some situations, however, fat loss through diet is a temporary scenario. Regardless of what diet you follow your body will find a way to return to calorie balance one way or another. This is why physical activity might be a stronger, more potent variable towards your …

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Eating Right vs Eating Better

In Satisfying Healthy Eating Tips by Matt

People ask me if I eat right, to which I enthusiastically reply no, as a matter of fact I don’t eat right. I love their reaction, it’s always a mix of disbelief and sympathy like I’m a darn fool. “Oh you’ll learn” they say. Just wait until you reach age, 20, 30, 40 or whatever. “You won’t be able to eat …

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Should You Eat Less For Fat Loss?

In Satisfying Healthy Eating Tips by Matt

Eating less can potentially jump start fat and weight loss but it’s not always a sound plan. Some folks can, and should rein in their diet while other people should focus more on being more physically active. In this video, I show you if you can calories to cut out or if you should focus on physical activity for fat …

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Is Modern Fitness Ridiculous?

In Fitness Independence, Satisfying Healthy Eating Tips by Matt

I came across this super cool video showcasing some of the fitness trends of the past century: I’m really fascinated by the history of our modern fitness culture and videos like this are both educational and highly entertaining. Despite its entertainment value, I can’t help but ask myself “How did people back then take this stuff seriously? I mean, why did …

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Is Body Weight Training Safe if You’re Overweight?

In Fitness Independence, Satisfying Healthy Eating Tips, Uncategorized by Matt

Summery: Yes, calisthenics is ideal for those who are overweight and this guide is a great place to get started. Here’s why: I understand why someone, who is over weight, would be nervous about body weight training. Their whole goal is to become lighter and leaner. They have been told by countless influences, including health experts, that that their weight …

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Don’t Worry About Holiday Weight Gain

In Satisfying Healthy Eating Tips by Matt

Don’t worry about gaining weight this holiday season. Seriously it’s not even a mild threat to your belly and waist line. Especialy considering there’s an even bigger threat to your figure than even your most indulgent office Christmas party. Even worse, it’s lurking just under most people’s awareness all year long. The good news is, once you recognize and handle …

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Escaping the Cardio Trap

In Satisfying Healthy Eating Tips by Matt

The cardio trap is easy to get caught up in, especialy for those looking to lose weight. It’s characterized by a vicious cycle of eating more due to an increase in appetite from doing a lot of exercise and then needing to exercise more because you eat so much. With each repetition of the cycle the need to both eat …

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Calorie Hacking 3.0

In Satisfying Healthy Eating Tips by Matt

  Calorie Hacking the the art and science of using the universal law of homeostasis to support your weight loss goals. Many diet and weight loss programs intend to fight against homeostasis which sets them up for certain long term failure and frustration. You can’t fight homeostasis anymore than you can stand on a beach and fight off a tsunami. …

The Miracle of Modern Nutrition

In Satisfying Healthy Eating Tips by Matt

Modern nutrition and food often get’s a bad reputation. Be it protests against GMO labeling or people claiming snack cakes are not real food we’ve regressed our appreciation of food to the point where some claim we even ate better when we were living in caves. While our modern food supply certainly isn’t perfect it’s never been easier, cheaper and …