John Rowley

Want to have a delicious, guilt free desert?  Try fat free, sugar free high protein pudding.   This has all the pudding flavor with the added bonus of protein you can’t taste. This is a delicious way to ensure that you are getting enough protein in during the day or a great treat for the [...]

This is going to be very brief.  If you want to get and stay fit you simply need to replace some bad habits with some good. Lift weights. Muscle = Metabolism Do cardiovascular exercise.  Burns fat and good for your health. Eat protein.  At least 1 gram per lb of body weight.  Look at my [...]

If you have been reading my blog, books or articles or have ever seen me on TV you know I encourage protein intake.  Intake is just a different word for eating.  I was trying to WOW you with my enormous vocabulary.  Eating chicken breasts, tuna and eggs all day long can get boring.  So here [...]

How much protein? The rule of thumb is at least 1 gram of protein per pound of body weight. For example, a 100 pound person would take at least 100 grams of protein. This is a unisex rule. It doesn’t matter if you are a man or a woman. It is still 1 gram of [...]

The way you start your day, sets the stage for the rest of your day.  Since you are the most important ingredient in your success you must take care of yourself.  You have no control over the economy and little control over other outside influences but you have complete control over yourself.  If you start [...]

Eating while traveling doesn’t have to short circuit your fitness goals! Here’s what you need to do: Bring food with you Bring protein drinks with you Eat at the airport or on the road just eat smart Bring your vitamins and supplements with you Drink plenty of water Be prepared I was at a luncheon [...]

This is a partial reprint or an article by Dr. Mauro Di Pasquale who is my friend and mentor and also the author of many books including the Metabolic Diet. Vitamin D is More Than Just for Strong Bones Not too many years ago vitamin D wasn’t considered all that vital beyond helping calcium challenged [...]

I am starting a new series on this blog called The Brooklyn Body Plan.  I hope this feature is going to be very helpful to you in your quest to live a Peak Performance Lifestyle! Also I would love your feedback on which name you like best!  Brooklyn Body Plan or Fuhgeddaboutit Fitness? I want [...]

I wrote this article a few weeks ago and it has been published all over the world.  I thought I would share it with you! Are you after the elusive 6-pack or just looking to tighten up your tummy?  There are three key areas you need to focus on to achieve the results you are [...]

One of the keys to optimal body composition is having carbohydrates  work with you, not against you! – John Rowley Eliminate grains, particularly wheat. This is one of the most important things you can do with regards to carb intake. Wheat affects blood sugar levels the same way table sugar does. Besides the carbohydrate effect, [...]