Tyler O'Neal Nutrition & Fitness

03/15/2020

New article exploring 10 tactics that can improve your environmental health through food waste reduction.

Your health extends beyond what you eat and how much you exercise. Your environment is a significant contributor to your health. The largest contributor to poor environmental health is climate change. While maintaining a healthy diet and lifestyle, reducing your environmental footprint can help crea

02/01/2020

Richmond! The health revolution starts with each of us. Time to get to work 💪🤠

01/31/2020

Did you know Dr. Banner became the Hulk after exposure to gamma radiation? Actually, we uncovered the truth of the matter and Dr. Banner turns into the Hulk after drinking coffee! Who knew! 😂
☕️
Coffee has the ability to increase our power output making us stronger and more explosive just lime the hulk. Consuming 400-600mg of caffeine can greatly enjance our power and strength output which means that next time you for for a personal record in the gym or need to fight thanks, chug some coffee and get ready to go!
☕️
Take action: drink coffee or caffeine 30 minutes prior to exercising to unleash the power benefits of the substance
☕️

01/30/2020

How coffee helps defeat the evil armies of Mordor:
☕️😍
Before getting ready to fight the armies of Mordor and save Minis Tirith, I typically spend time planning the battle and motivating the soldiers. As you can imagine, this takes time, effort, and is taxing on the brain.
☕️
In these instances, coffee, or more specifically caffeine, can help enhance cognition. How? Caffeine essentially increases the signals for adrenaline and dopamine, helping boost your mood and focus. Gotta love the scientists that studied this.
☕️
Unfortunately, the more caffeine you consume, the more your body adapts to this effect until you get to the point where your body needs caffeine just to maintain normal levels.
☕️
Therefore, for the soldiers, and the rest of us, I recommend cycling off coffee/caffeine every so often so you can keep getting these additional benefits. That way when you need coffee (like to give you an edge against ugly little orcs) you are getting the full cognitive benefit.
☕️

01/29/2020

When in doubt…coffee ✅
☕️☕️☕️
3 scientifically proven benefits of caffeine to use as counter arguments for when people try and politely suggest you drink to much coffee...
1. Can enhance cognition
2. Can increase power output
3. Can help burn fat
Fun fact: coffee is the second most popular non-water beverage in the world (behind all teas combined)

01/26/2020

Before you commit to any exercise program or spend hours writing your own you should first define your personal criteria. Check out my latest (and first) blog post on how to define your criteria so you can choose the right program for you!

Finding the perfect program is hard enough without first defining your personal criteria and expectations. Before you waste time googling and researching various fitness programs, or spending hours creating your own program, follow these 5 steps that are designed to guide you to your perfect plan.

12/05/2019

The holidays make it easy to get off track and many of us, myself included, are tempted to remain off track after a few missed workouts or a couple bad meals. A few bad meals or a few missed workouts don’t define who you are. Don’t get discouraged. I’m serious… Listen to me, whatever your goals are, you can fu***ng do this. Have confidence in yourself. The difference in success and failure in achieving your health goals is maintaining consistency, not perfection. Keep reading…
-
Miss a workout due to travel? You’re okay, you didn’t f**k up. Workout the next day.
-
Drink one too many Jingle Balls Nog at the Jasper? So what? You didn’t f**k up. Get back on track at the next meal
-
Although the holidays is filled with temptation. You. Can. Do. This. And anyone who tells you otherwise is full of 💩
-
Perfection drives insanity and ultimately leads to failure. Reframe dieting and exercise to look at your big picture. Even if you look at a one month snapshot you can tell one day doesn’t define you. In the month of December, eating 3 meals a day, you will eat 93 meals during the month. If you have 5 sh*tty meals you still had 88 meals where you maintained compliance with your diet. Multiply that out by a year and you can ee where I’m going this. You have ample opportunity to eat right and if you choose to limit the amount of overindulging days, not only can you still find success, but those “cheat” meals will be a whole lot more enjoyable. Those who achieve their goals are not perfect, they are consistent.

So, go enjoy a funnel cake with your kid and Illuminates or skip the workout to make Christmas cookies with your kids. Food is meant to be enjoyed and one meal doesn’t define who you are. You can do this, it will take time. But you can do this if you focus on consistency and not perfection.

@ The North Pole

12/04/2019

Most people over complicate practicing gratitude. Don’t be like most people, instead be like Buddy the Elf and appreciate the little things. Instead of journaling for minutes on end, take 30 seconds each day and write down in a notebook or on your phone one thing you were grateful for that day. Do this every day until Christmas and if you hate it...Drop it like it’s hot (shout out snoop) and if you love it keep on keeping on. We all have SO MUCH to be thankful and sometimes it just takes pen to paper to realize all the greatness in our lives.
🎅
Swipe right ➡️ to see the first few days of my month of gratitude and continue reading to learn more ⬇️
🎅
Gratitude. If I had a dollar for every time that word was thrown around I’d have a solid 60 bucks. Despite the cliche it is powerful, especially this time of year. As we get caught up in the hustle & flow (great movie btw) of the holidays it’s important to take a step back and remember why. Why we do what we do. Why life isn’t so bad. Why we stood in the line for that hot new toy at 5a. Taking a few seconds to reflect on something we are grateful for each day will allow us to get more out of the holidays, ourselves, and life.

@ Blanchard's Coffee Broad Street

12/02/2019

The holidays can be stressful. The pressure of family, spending money on gifts, and going to one too many holiday parties with that one annoying guy who is way to drunk for that event, it can be hard to find a moment for ourselves. That’s why I look for the few seconds throughout the day to find peace and quiet.
🎄
I have tried meditating and it’s not for me. My mind races, I get anxious energy, and 30 seconds feels like 69 minutes. Although traditional meditating may not be for me, I still know and understand the benefits of it. It calms me down. It gets my breathing under control. It relaxes my muscles. It helps me destress, and gives me peaceful energy.
🎄
So if you’re like me and can’t fu***ng stand to sit in silence for minutes on end, focus on finding those moments of quiet and peace throughout the day. If family makes you stress, find peace and quiet in the silence of doing the dishes or taking the trash out. Find time to enjoy time with loved ones through decorating traditions. Escape and head to and their light display. Or (like the last pic), lock yourself in a room and just collect yourself for a second 😂.
🎄
The holidays are meant to be enjoyed so help yourself stay positive and calm by finding as little as 10-15 seconds to breathe deep and enjoy the silence.

@ Museum District, Richmond, Virginia

11/18/2019

Benefits ofGlute Hamstring Device (GHD)..
-works posterior chain
-stronger hamstrings
-stronger lower back to help ease the damage of sitting
-excellent assistance exercise for big lifts like the deadlift
-build ya b***y so you can quit your job and make a killing showing off on Instagram 🍑🤣..
Pro tip (courtesy of ): go slow and controlled and pause at the top squeezing ya b***y
Advanced: hold a plate or dumbbell

***y