Category Archives: Nutrition

Effective Supplements, Productivity, Aerobic Capacity

What is the best way to get all your vitamins and minerals? A nutrient dense diet or supplementation? 

Hopefully this is a no-brainer but just to be clear it’s more important to have a nutrient dense diet and use supplements to mitigate any dietary deficiencies.


For example…

When I was training for my 50-mile trail run at Bear Mountain, NY I was solely dedicated to covering mileage and eating super clean. This worked for awhile but burnout became inevitable. I cut my mileage in half during the week and looked towards taking supplements that what speed up recovery and increase focus. 


I took a combination of fish oil, adaptogens and vitamin C two months prior to running the race and felt a substantial increase in aerobic capacity and motivation towards training. The most exciting part was that I became more productive at F.A.S. Training. Similar to the Energizer Bunny. To this day I still take these supplements for two months at a time with two months off. 


Fish Oil 

Nordic Naturals – Omega-3, Cognition, Heart Health, and Immune Support, 120 Soft Gels

Has shown to:

-decrease anxiety caused by daily stress and training

-prolong endurance during exercise

-decrease cortisol, a catabolic hormone that can be raised due to stress and training

-anti-oxidant, which prevents the breakdown of cells in the body



Pure Encapsulations – Energy Xtra – Energy-Promoting Adaptogen Formula* – 60 Capsules

This product has a potent blend of adaptogens that enhance stamina and reduce fatigue. It contains ashwagandha, Asian ginseng, eleuthero and rhodiola which all have shown to help the body adapt to stress. This is by far my favorite mix of energy boosting supplements that help my productivity at work and aerobic capacity during training. It’s not a stimulant either so it won’t give you a crash or make you feel jittery.


Vitamin C

Thorne Research – Vitamin C w/ Flavonoids – Pure Ascorbic Acid Supplement with Citrus Bioflavonoids (Rutin, Hesperidin, and Quercetin) – 180 Capsules

Has shown to:

-decrease muscle damage and soreness from training

-decrease fatigue in conjunction with exercise

-preservation of bone mineral density

-aids in the absorption of iron and creation of red blood cells


How and when do I take these? 

Take the prescribed amount written on the each label 30 minutes after eating breakfast.


J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.

He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.

J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.

For High-Octane Performance Follow The 6/1 Rule


Eating healthy seven days of the week is ideal but can also be a recipe for breakdown. Nobody’s perfect, and eating healthy around the clock can make you feel overwhelmed.


It’s easier to eat healthy six days a week and will still have an impact on body composition and performance. If you pick one day to splurge this will help prevent getting derailed. Also, after eating healthy for six days you might find that your favorite treats aren’t so good anymore.




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As much as you want:

  • Vegetables
  • Fruits
  • Natural nut butters
  • Lean jerky
  • Coconut oil and extra virgin olive oil
  • Lentils
  • Whole grains, oatmeal, quinoa, amaranth, brown rice
  • Whole Eggs
  • Fish, mackerel, salmon
  • Greek yogurt
  • Lean meat, chicken, beef and pork
  • Unprocessed nuts

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Not so often:

  • Fast food
  • Chips
  • Deep fried food
  • Soda
  • Bacon
  • Sugary cereals
  • Alcohol
  • Backed goods high in sugar
  • Cheese
  • Ice cream
  • Candy bars
  • Juice high in sugar

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Detox vs Eating Healthy

We should all know that consistently eating healthy versus doing a detox every so often is the winner in this argument. But I would like to also argue that doing a “detox” can be the best way to approach healthy eating.


What is a detox?

-A detox is a period of time that you actively try and rid the body of toxins by following a usually pain-staking diet. Detox diets generally consist of an eating plan that requires you to avoid all processes sugary foods and drink a lot of filter water. (Shouldn’t we do this all the time?!) They all have their little gimmicks to make you believe this is the magical fat loss, energy boosting formula.


The problems with a detox is that most results are highly variable, the diet plans are not subjective and are sometimes so hard people can make it through the first three days. Most of the oxidative stress has already damaged your body, making a hardcore detox pointless.  Another issue is if you search detox on Google about 67,400,000 results show up. Where do we even start?!


What to do now… start a detox. WHAT?! (Actually we like to call it a diet overhaul)

Sometimes the best way to start eating healthy is to begin a detox, or diet overhaul. This will give you the feeling of a “fresh start”. Then, slowly introduce whole healthy foods back into your routine. You might be very surprised on how you react to certain foods.


The main point we are trying to get across is that you can use a detox as a tool to get you jump started into routine healthy eating habits. The worst thing you can do is do a detox once a month and yo-yo back into unhealthy eating habits.


Please Contact us if you would like more information… Contact Us

Top 10 Best Nutrition & Fitness Books

I am committed to giving ideas and thoughts to everyone. I have been in the fitness industry for over 20 years. I want to share practical ideas that you can incorporate into your life to make you you healthier, happier and more productive. 

“The best thing a human being can do is to help another human being know more.”

-Charles Munger 

 In case you are wondering who he is check out his book.


Poor Charlie’s Almanack: The Wit and Wisdom of Charles T. Munger, Expanded Third Edition


Starting Strength, 3rd edition


Unbeatable Mind: Forge Resiliency and Mental Toughness to Succeed at an Elite Level


Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak

Performance in Life


The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life


Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way


Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program


Men’s Health Muscle: The World’s Most Complete Guide to Building Your Body


The Black Book of Training Secrets: Enhanced Edition


Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance

Eliminating Holiday Water Weight

The key is sodium control.

To really enjoy the holidays it’s nice to be able to eat whatever you would like. Right!?

I don’t know about everyone else but when it comes to holiday meals nothing holds me back. I take it farther than just a cheat meal, I eat like a bear getting ready for winter. Once and awhile it’s all fine and dandy and we can get away with these meals every so often. But what if you find yourself eating like this every weekend for the whole month of December?

Don’t worry your not screwed you just have to focus during the week and go ahead and binge on the weekends, but only for December.

I put together a mock meal that is literally straight out of a food store and similar to what a holiday meal consists of. The focus is the amount of sodium consumed in only one sitting.

Food Serving Size Sodium
Roast Turkey Gravy Mix 1/4 cup 340 mg
Whole Berry Cranberry Sauce 2 tablespoons 5 mg
Stove Top Turkey Stuffing Mix 1/2 cup 420 mg
Frozen Corn 1/4 cup
Green Bean Casserole made with Cream of Mushroom Soup 1/2 cup 353 mg
Mash potatoes made with butter and milk 1/2 cup 315 mg
Roast Turkey Breast 2 slices about 300 grams 47 mg
Dinner Roll 152 mg
Pumpkin Pie 1/8 of 10 inch pie 260 mg
Light whipped cream 2 tablespoons 5 mg
GRAND TOTAL 1897 mg*

*This does not include the addition of condiments and don’t forget alcohol consumption.

The Recommended Daily Intake (RDI) for sodium is roughly 2400mg

A holiday MEAL can have up 1897mg of sodium (above) almost your whole allowance for the day!!


I followed a strict diet and exercise plan after Thanksgiving  and have managed my weight very well.

Morning of Thanksgiving: 221 lbs

Morning after: 232 lbs

After 1 week of training: 219 lbs

Check it out Holiday Water Weight Managment

College Nutritional Survival Guide

 7 to Heaven & 3 to YOU!   

A quick guide to help you stay on track during college


Here are 7 dieting tips that can help you stay lean! And 3 things you should watch out for!



  1. Drink plenty of water throughout the day! This should be obvious! Do you really do it though?
-It is very important that you prevent chronic dehydration. Just being 2-3 percent dehydrated can affect performance. Think of this, a hydrated muscle is a grape and dehydrated muscle is a raisin. Which one do you think will perform optimally?
  1. Eat 4-6 small meals a day that are nutrient dense!
-Nutrient dense means there are more nutrients and fewer calories. For example a donut vs. a bowel of spinach, spinach wins. Try not to eat 2-3 large meals a day too. This will cause your blood sugar to do all sorts of crazy things including making you feel like a zombie at times. Keep the meals small, consistent and nutrient dense.



  1. Avoid foods that are immediately satisfying then make you crave more! Ramen, PUKE!!! Cookies, OK sometimes.
-Ramen consists primarily of salt, salt more salt and some carbs. How is this going to satisfy your hunger? NOT A CHANCE. Foods with high fructose never give you a prolonged feeling satiety either. Try eating nuts or something with fiber like an apple.
  1. Make sure every meal is a balance of macro nutrients! Carbs, Proteins and Fats! (Sorry Beer and Fireball are not included)
-This can get tricky because your sport or training regimen might demand more of a specific macro nutrient. Use common sense! If you run XC you might need more carbs, but if you’re a gym rat late night calzones will kill your progress. The only marco nutrient that should be included in every meal is protein.
  1. A post-workout meal is vital in optimizing your training!
-Don’t deprive yourself of nutrients after a training session. Ask any ripped guy or gal, they eat! Make sure you have an adequate carb/protein shake or meal after a training session. Otherwise you will look like this…

JP Run

  1. All the crap and poison in a food store is located in the middle. Shop in the perimeter!
– Martin Rooney, an elite strength coach, had some awesome advice in his Training for Warriors book (see our store). All of the whole foods such as fruits, vegetables, meats, eggs and poultry are located on the perimeter of a food market. So guess how you should go food shopping?! THE PERIMETER!
  1. Treat food as a source of energy! And stop eating based on your mood!
-There are times we deserve treats. But what we really deserve is to be healthy and eating like crap is going to make you feel like crap. If you’re going to have an over the top cheat day, help yourself out by having an over the top fast day.


Now, I am sure we have heard most of these before. The question is… You gonna do it or what!? Get it done and stop making excuses!


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