the balance of diet and exercise

In 2001 D.C ambassador Errick McAdams found himself unemployed and overweight. His fitness “wake up call” came while watching one of those “E True Hollywood Stories” featuring Brad Pitt. “I realized he was 10 years older than me, and looked incredible!” Errick recalls. That’s when he decided to finally use his gym membership. Errick went in with the knowledge he gained from an athletics background and an “I will not fail” attitude.

my fitness wake-up call

Within the first 3 months, I lost over 30 pounds. Other gym members started to notice, and I began training some of them just for fun. I found that my passion for fitness and my personal transformation grew with each workout, and I decided to turn training into a career.

chip wilson - errick mcadamserrick after training lululemon founder chip wilson

the key is nutrition

The real key for me, and for countless clients I’ve worked with over the years, is nutrition. Eating right not only affects my waistline, but I’ve found that it directly affects my mood too. While I am dedicated to an eat clean diet (although it's not so much a diet as it is a lifestyle) I’m not perfect. If I slip up on the weekend by indulging in dessert, I know I have to make it up by eating clean and working out harder the during the week. I teach my clients this same best practice as well.

3 tips for clean eating and staying motivated

1. every day is a new day

Start each day with the plan to eat clean, drink water and work out. I play every day like it’s the Superbowl. If you play hard you’ll stay ahead of temptation. If you don’t make it, start again the next day and do better.

2. pay attention to what you eat

If certain food is making you tired, eat less or cut it out of your diet completely. Your metabolism works like a paper shredder. With a paper shredder you can only put a certain amount of sheets through at one time. If you put more than that, the shredder runs funny, and if you continue to feed paper through it, the shredder will overheat and shut down. Sound familiar? If you eat more than what your body can handle at one time (everyone is different but the base rule is 500 calories per meal), you will start to run funny too.

3. abs are made in the kitchen not the gym

Keep good food in your house and you’ll eat good food. Stock your fridge with Greek yogurt, fresh fruit, lean meats, salads, and lots of cold water.

playing hard

Without a doubt, my dedication to the combination of both vigorous exercise and eating a clean diet by avoiding processed foods, sugar and starches has changed my life dramatically. It has enabled me to become a successful husband, a happy/positive person and have the best job in the world.

Since talking to Errick, I’ve been paying more attention to what I eat and how it affects my mood. It also helps that every once in a while I get a motivational email from him reminding me to play a game changing day!

want more?

there's an app for that!

Errick's personal favourite app to help achieve fitness and diet goals
lose it!
set a daily calorie budget and stay on track to achieve goals

read more related posts:


By focusing on a 500 calorie rule and total caloric intake aren’t you ignoring the hormonal component? I know eating clean will generally limit sugar but shouldn’t there be a focus on the fact that the reason to eat clean is to control the body’s insulin response (and decrease the resultant creation of adipose tissue) rather than simply focusing on calories?

Comment by Kelly Burns Gallagher — August 20, 2011 @ 4:09 am

Thanks for featuring Errick! What a cool guy! Just started following him on Twitter and I love what he has to say.

Comment by Amanda — August 20, 2011 @ 9:56 am

Great Information Errick! I tell my clients the same things!

Comment by Jeanne — August 21, 2011 @ 6:41 am

Hey Errik,

I couldn’t agree more with your points about nutrition. It certainly isn’t the easiest thing to keep up with, or get used to…but once you make it a lifestyle, as you say, it becomes something that you can’t live without.

Are there still days where I don’t wanna do anything but sit around and eat chips?! Of course!..but they become less and less frequent as your body begins to crave all the healthy foods and activity.

The blog I just wrote talks about ways to keep the momentum going…check it out if you get a chance :)

All my best,

Twitter- @jennlederer

Comment by Jenn Lederer — August 21, 2011 @ 2:15 pm

Agree with all my heart, and can relate to the story. Thank you!

Comment by olga — August 22, 2011 @ 6:45 am

I LOVE this post :) I want to have a Post-It Note stack of mantras like that to just give out to people during my day!!! I look at nutrition & dieting not as what I’m giving up, but what I’m GIVING my body – what it needs to keep me fueled for my dreams & goals.

Addressing Errick’s 3rd point – right on! “abs are made in the kitchen not the gym” – My Pizza-Abs recipe!

Comment by erin @WELL in L.A. — August 24, 2011 @ 12:16 pm

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