Cressey Sports Performance FL – Spring Nutrition Workshop

Filed under: General Health, Nutrition

I’m excited to announce that I will be giving a full-day workshop at Cressey Sports Performance in Jupiter, FL on April 9th.


I delivered a similar full-day workshop at CSP MA last April, and it was an awesome experience.

Me at CSP Workshop Me at CSP Workshop 2

This is the kind of nutrition coaching workshop I wish I had attended 10 years ago, when I was fresh out of my nutrition undergrad. It would have accelerated my knowledge, skills, and practical application 10 fold!

I go through nutrition science, nutrition assessment and triage, making appropriate adjustments, as well as providing a coaching methodology to put it all into action.

We then take all that theory and tackle some client case studies in groups, working through and applying everything we just learned. We discuss our process and next actions, debate their merits, and come out in the end feeling well prepared to provide nutrition coaching in the real world, with real people.

Me at CSP Workshop 3

Here’s a look at our agenda for the day:

8:30am — Registration

Morning Session — Laying the Foundation

  • 9:00am — Human metabolism and the calorie conundrum
  • 10:00am — Proteins, carbs, and fats: Why each is critical
  • 11:00am — Supplements: What works, what might, and what doesn’t
  • 12:00pm — Q&A
  • 12:30pm — Lunch

Afternoon Session — Practical Application

  • 1:30pm — How to assess and where to begin: Triaging nutrition
  • 2:30pm — Controlling portions and making adjustments
  • 3:00pm — Dietary adjustments for advanced fat loss and muscle gain
  • 3:30pm — Breakout session: Problem solving and case studies
  • 4:30pm — Closing remarks and Q&A

Sign up now to grab the early bird discount for $20-30 dollars off!


Posted on March 9th, 2017 by Brian St. Pierre

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Presenting at IDEA Personal Trainer Institute – East

Filed under: General Health, Nutrition, Training

I’m honored to be presenting at the 2017 IDEA Personal Trainer Institute in Bethesda, MD, and I want to share my exclusive presenter discount with all of you.

Get $30 OFF your full or 1-day registration by using coupon code TRAINER17+StPierre.

Go to to learn more.

I hope to see you there!


Posted on December 16th, 2016 by Brian St. Pierre

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Cressey Sports Performance, MA – Spring Nutrition Seminar: April 10th, 2016

Filed under: General Health, Nutrition

I’m very excited to announce that on Sunday, April 10th, I’ll be presenting the CSP Spring Nutrition Seminar – a full day workshop of just me! This event will take place at the Hudson, MA location. I was CSP’s first employee, and have since moved on to be the Director of Performance Nutrition at Precision Nutrition.

Here’s a look at our agenda for the day:

8:30am: Registration

Morning Session – Laying the Foundation

9:00am: Human metabolism and the calorie conundrum
10:00am: Protein: the magical macro
10:30am: Carbs: the misunderstood macro
11:00am: Fats: the mystery macro
11:30am: Supplements: what works, what doesn’t, and what might
12:00pm: Q&A
12:30pm: Lunch

Afternoon Session – Practical Application

1:30pm: How to assess and where to begin
2:30pm: Controlling portions and making adjustments
3:00pm: Dietary adjustments for advanced muscle gain and fat loss
3:30pm: Problem solving and case studies
4:00pm: Why consistency is king
4:30pm: Q&A


Cressey Sports Performance
577 Main Street, STE 310
Hudson, MA 01749


Regular Rate – Early Bird $129.99, Regular $149.99
Student Rate – Early Bird $99.99, Regular $129

*The early bird registration deadline is 3/10/16.


Sunday, April 10
Registration 8:30AM
Seminar: 9AM-5PM

Continuing Education

0.7 National Strength and Conditioning Association CEUs Pending (seven contact hours)

Click Here to Sign Up (Regular)


Click Here to Sign Up (Student)

I’m really excited about this event, as this is the first time I outline my nutrition coaching process in its entirety in public. Space is limited and we expect this event to fill up quickly, so don’t delay on signing up!

If you have additional questions, please direct them to Looking forward to seeing you there!

PS – If you’re looking for hotel information, Extended Stay America in Marlborough, MA offers our clients a discounted nightly rate. Just mention “Cressey” during the booking process in order to secure the discount. Their booking phone number is 508-490-9911.

Posted on February 22nd, 2016 by Brian St. Pierre


Super Bowl Sale

Filed under: Uncategorized

Today is Super Bowl Sunday, and I am writing this post from Chicago’s O’Hare airport on my way back to Maine from LA, after giving one of my Equinox Workshops to Tier 4 candidates.

While it’s unfortunate that my Patriots didn’t make the big game (and I ran into several Bronco’s fans on my travels this past week), there is a silver lining:

Eric Cressey is putting his flagship product, The High Performance Handbook, on sale for only the second time since its release. From now through next Sunday, you can get this incredible resource for $30 off the regular price.

Simply head over to the to find out more. And no coupon code needed, Eric has already taken $30 right off the top for your convenience.

And of course, I highly recommend the gold package option, which comes with my High Performance Handbook Nutrition Guide. It is the most comprehensive nutrition guide I’ve ever written, with 100 pages of nutrition, health, and lifestyle information and guidance to help you eat and live better.

Posted on February 7th, 2016 by Brian St. Pierre

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YouTube Interview

Filed under: General Health, Nutrition, Training

I’ll be doing a YouTube interview with Sam Feltham on Thursday, April 16th at 10am Eastern. If you have any questions you want me to answer, ask them right here.

Posted on April 14th, 2015 by Brian St. Pierre

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High Performance Handbook Sale

Filed under: General Health, Nutrition, Training, Weight Loss

For the first time ever, Eric Cressey’s High Performance Handbook, his most popular product, is on sale. Through this Saturday at midnight, you can get this versatile exercising resource for $50 off the normal price.

As the author of the accompanying High Performance Handbook Nutrition Guide, and having worked with Eric for 3 years, I have unique insight into the quality of his training programs. Quite frankly, they are among the best in the world. And are one of only a few that I would recommend.

Eric went above and beyond to make sure that this resource covers all the bases. It’s not a one-size-fits-all cookie cutter program. Instead, it provides a quick and easy-to-apply – but incredibly effective – self-assessment component. This allows you to then go in a number of different ways with your training, depending on your goals, schedule, and assessment analysis. There’s even an entire chapter on modifying the program for special scenarios (over-40 lifters, overhead athletes, etc.). Eric covers it all.

Additionally, there is an insanely detailed video database that covers how to perform every possible exercise in the resource. It features over 200 exercises, each with a 30-120s coaching tutorial. That’s over three hours of videos that will be a useful resource long after you’ve completed the program.

As a final note, the High Performance Handbook also educates you along the way. You’ll learn about some of the things that are unique about your body, and how you need to manage your training accordingly. This will help you with your training for the rest of your life, not just the next 4+ months.

Here’s that sale link again:

–> The High Performance Handbook <–

And while your at it, be sure to consider the Gold Package, which is also $50 off the usual price. It includes my accompanying High Performance Handbook Nutrition Guide. It’s the most comprehensive compilation of every nutrition and health-related content I have ever put together. In fact, here is a recent email I received from a happy customer:


I bought Eric’s handbook to help guide my personal training, and I think it’s excellent.

I went for the extra option and took your nutrition guide as well. Just to say I think it’s the most sensible, practical, no BS nutrition guide I’ve read. I’m in the sports nutrition industry and so read a lot of stuff, including all the extreme/quirky/plain odd dietary “theory” stuff. If everyone chose your guide, they would save themselves a lot of time, money and disappointment.

Just excellent Brian, thank you.


Thanks again for all of your continued support.

Posted on March 31st, 2015 by Brian St. Pierre

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A Day In The Life

Filed under: General Health, Nutrition

My Day In The Life posts are some of my most popular, and I get requested regularly to put up more of them.

I will again emphasize that I don’t count calories or grams of anything. My intake tends to follow the PN hand-size portion guidelines, as you will see below.

Wake @ 5:30 am

  • 12 oz black coffee

Breakfast @ 6:00 am

  • 5 whole eggs (salted)
  • at least 1/2 of a bell pepper (varied colors) and a bunch of scallions
  • 1 handful of roasted potato mixture from previous night’s dinner (see Dinner below)
  • 1 banana
  • ~1/2 tbsp Kerrygold butter for eggs
  • 1 glass water
  • 1 multivitamin, 1 gram curcumin, 1-2 probiotics


Super Smoothie @ 10:00 am

  • 12-16 oz water
  • 2 scoops vanilla protein powder
  • 2 handfuls of baby spinach (or lately, a baby kale, baby spinach and swiss chard mix)
  • 1 handful frozen blueberries
  • 1 handful frozen strawberries
  • ~1 tbsp chia seeds
  • ~2 cups Stonyfield whole fat plain yogurt (1/2 container)
  • 2-3 Athletic Greens fish oil pills
  • I also usually have a cup of green tea between here and Lunch


Lunch @ 2:00 pm

  • 1 Ezekiel English muffin
  • 1/4 of an avocado
  • some dijon mustard
  • 1 chicken breast
  • 1 gourmet cucumber, sliced and salted
  • 10 baby carrots with a little hummus
  • 1/2 oz mixed nuts or almonds
  • 1 apple
  • 2 glasses of water
  • I also usually have a cup of green tea between here and Dinner


Dinner @ 6:00 pm

  • ~8-10 oz wild salmon
  • ~1/2 tbsp each honey, brown sugar, and dijon mustard (I use 1 tbsp of each to make the full mixture, and spread over 1 lb of salmon)
  • 1-2 fists of roasted butternut squash, with extra virgin olive oil and a little salt and pepper
  • 2 handfuls of roasted potato mixture: red potatoes, purple potatoes, sweet potatoes, mixed peppers, onions, with a little extra virgin olive oil and Montreal chicken seasoning
  • 1 glass red wine (yes, this time it is in a juice glass, as that can go in the dishwasher)
  • 2 glasses of water
  • 1 serving dried fruit and 3 squares of 88% cacao Endangered Species dark chocolate for dessert (which ConsumerLab just found to have the highest levels of flavanols of any dark chocolate tested)

IMG_0105 photo


I hope you get something out of seeing a snapshot of my intake. And as usual, would love to hear your thoughts, questions, and comments!

Posted on November 17th, 2014 by Brian St. Pierre


Great Deal on Fish Oil

Filed under: General Health, Nutrition

I have written in the past about the health benefits of fish oil, and even about my favorite fish oil product – Athletic Greens Omega3. I will admit, it can be a little bit pricier than some other fish oils on the market. But that’s because it’s quality is second-to-none.

Well now the crew over at Athletic Greens has put together two limited time offers for Omega 3:

Buy 2 Bottles and get One Free - a 47% savings!

Buy 4 Bottles and get Two Free – a 61% savings!

Sounds like a perfect time to stock up on some fish oil!

Athletic Greens Omega3

Posted on September 2nd, 2014 by Brian St. Pierre

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Elite Athletic Development

Filed under: General Health, Training

I just returned from providing some continuing education to high-level Equinox trainers in NYC. This is something that I do 4-6 times per year – providing 11 hours of continuing ed over the course of two days on each trip to major cities all over the US.

And it always reminds me of the power of extended presentations like that. Having continuous access to a speaker/presenter for a couple of days allows for a more intimate and effective coaching setting. As the presenter, I get to be more comfortable, and really try to teach a big-picture perspective (because I now have the time). As as attendees, the trainers get to really absorb a lot of my thoughts and experiences, and ask innumerable questions over those 2 days.

With that idea in mind, I wanted to introduce you to two world-class coaches…Joe Kenn (NFL Strength Coach) and Mike Robertson (who I have talked about many times).

A few months ago, they put on an exclusive seminar called the Elite Athletic Development Seminar. Over the course of 2 days (15 hours) they pulled back the curtain to show exactly how they write programs and coach their athletes. And much like those private Equinox talks I give, that amount of time really allows for some unbelievable material to be shared, and to really see their big-picture approach to coaching.

The seminar already happened so you can’t sign up for it now, but I wanted to let you know that they recorded that seminar and are making it available.

Elite Athletic Development

Here’s a small sampling in what’s in the course:

  • Critical approach to make sure all of your programming bases are covered
  • How to develop programs that address multiple physical qualities (i.e. speed, power, strength, conditioning, etc)
  • Where most programs fail miserably – and what you can do to avoid it
  • A “behind-the-scenes” look at real programs, designed by real coaches, No theory and conjecture here, just the good bad and the ugly behind real world programs
  • A step-by-step process on how to build complex programs. Chasing one physical capacity is easy, but how do you address multiple factors without killing your athletes?
  • How to organize daily and weekly training sessions for maximum success
  • The evolution of Joe Kenn’s Tier System, and how he’s using it today to build elite athletes
  • 6 factors for coaching success

If you’re serious about becoming the best coach possible, the Elite Athletic Development seminar is a must-have resource in your collection, so I highly recommend you check it out.

Posted on August 19th, 2014 by Brian St. Pierre

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Does Nutrient Timing Still Matter?

Filed under: General Health, Nutrition

A few months ago I wrote a controversial article for PN called Is nutrient timing dead?: And does “when” you eat really matter?

It generated some buzz, to say the least. The answer to the question is of course both yes and no. It all depends on the context.

Some people loved it, as they felt it provided some newfound freedom into their diet. No longer did they have to worry so much about meal timing. Now they could just focus on how much they are eating, and the quality of that food, and not stress about exactly when they are eating it.

Other people were furious, as they felt that the PW/AT distinction had come to define PN, and that we were just sweeping that away. This actually was not true. We were just adding more flexibility.

If the PW/AT distinction and framework  works for you, then by all means please continue with it. YOUR results are ultimately what matters, not my theoretical meanderings. To me, that is what defines PN – that it is all about what works for YOU, not what we think will work for you. It is only the outcome that matters to us.

However, if you were someone who felt constrained by the PW/AT framework (as I did), then we offered a new set up for you (our hand-sized portion guidelines) that was equally as effective physiologically, and that many found to be much easier to implement and manage.

Neither approach is definitely right or wrong. It all depends on what works best for you.

And the exact importance of timing your meals also depends on the context, as I alluded to earlier. This is especially true in respect to timing your intake around your training (which I covered here). This is a great visual depiction of what I am talking about:

Nutritient Timing Continuum

As you can see, the need to worry about timing around activity all depends the conditions of that activity, and your goals. For most of us, it is not terribly important. For others, it is far more so.

This is true even for having a protein shake post-workout. You could, as it is not going to hurt, but it isn’t really necessary in most cases. You are ok to wait until you drive home to have something. It could be a Super Shake, or it could be a whole food meal. The choice there is yours.

That was one of the most research-heavy articles I have ever written for PN, and I worked on it for weeks to get it all right. In a similar vein, has just released an incredible new resource for people, called their Stack Guides.

They recognize that things are not always strictly black and white – that there is nuance and many shades of gray. To that end, they created these tremendous resources for people who are looking to take supplements for specific contexts – say to increase muscle mass, lose fat, or improve cardiovascular health or blood sugar control. Rather than trying to research individual supplements, they have put together resources for the best combination of options to help you reach your goals.


They are an  independent, 100% transparent and unbiased source. They don’t sell any supplements, so their recommendations are all based on sound science, not them trying to make a quick buck.

Each stack also includes:

  • Stacks catered not only to a goal (ie. fat loss) but also demographics (ie. for people who cannot easily tolerant stimulants)
  • Nonsupplemental tips to help maximize efficacy
  • Practical considerations when dealing with the components, like how to easily avoid minor side-effects of inconveniences
  • Safety information on possible drug-drug interactions (although not all could be mentioned, referring to your medical doctor is still mandatory)
  • Tips to help future supplement additions
  • Free lifetime updates – as new research comes out, the stack guides will be updated accordingly

This will be a great resource for anyone looking to take supplements, or any fitness professional who has clients asking about what supplements to take. These resources are absolutely fantastic, and I really could have used these in my early days of training myself and coaching others – it would have saved me some serious money on supplements, and helped me give better direction to my clients. Click here to learn more.

Posted on July 1st, 2014 by Brian St. Pierre

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