Nicholas Fainlight

A young professional interested in sports and fitness.

How to Eat to Build Muscle

How to Eat to Build Muscle

Regardless of where you are in your fitness journey, it’s never too early or too late to start eating in order to build and sustain muscle. Whether you’re working out to lose weight, want to tone up, or want to start bodybuilding, building muscle is important to a balanced fitness routine and healthy body. Any fitness journey can be challenging, but by being well-informed, you’ll find it much easier to reach your goals. Improving your diet is an important part of any fitness journey, so learn how to eat to benefit your body. Follow these tips and make gaining muscle as simple as possible. 

Plenty of protein

The biggest key to building defined muscle is to eat plenty of protein. A quick answer to this aspect of your diet is to start drinking protein shakes. They’re a great way to get a huge dose of protein, especially before or after your workout. Focus on lean red meats, eggs, chicken, nuts, and even cottage cheese. If you’re eating a plant-based diet, it’s still certainly possible to get enough protein without eating meat. Learn what foods pack the biggest protein punch.

Avoid junk food

Just because some food has high amounts of protein, doesn’t mean it’ll help you build muscle. As you aim to intake more carbs, protein, and calories to sustain your workouts, that doesn’t mean you can fill the rest of the calories with pure junk food. Think about what you’re putting into your body and what nutritional value there is in it.

Find ideal times

One of the best times to eat a large amount of protein is directly after your workout. This window is the perfect time for your protein shake. As you train, you’ll break down your muscles and cause small tears, which can be repaired with amino acids found in proteins. The best time to get a high dose of protein is either about two hours before or after your workout – or both!

Eat more

As you start working out more intensely, you’ll simply need to eat more to sustain the energy your body is using. You’ll need to take in more calories, even if you’re focusing on losing weight. Like I mentioned above, at this point, it’s important to focus on the nutritional value of what you’re eating instead of pure numbers. Eating junk food that has the same caloric content is going to affect you differently than a balanced meal.


6 Ways to Motivate Yourself to Get Fit in 2019

6 Ways to Motivate Yourself to Get Fit in 2019

For many people, the start of a new year signifies a chance to re-establish their fitness goals and try to get stronger and healthier in the upcoming year. Whether you’ve been working on your fitness and found yourself slipping during the holidays or you just feel convicted to start working harder now, you’ll need to find ways to sustain that motivation throughout the rest of winter and into warmer months. Too many people start off strong in the new year, but then stop going to the gym and eating healthier after a month or two. Here are ways you can motivate yourself to get fit in 2019 and stick to that goal.

Pace yourself

A mistake that people often make is trying to do too much too quickly when it comes to getting fit. If you’ve had a fairly inactive lifestyle until this point, you won’t be able to immediately run several miles. Start small and test your current limits and then work up from there. You might not feel like you’re accomplishing a lot, but it’s better to start small and work up to greater milestones than discourage or even injure yourself at the beginning of your fitness journey.

Start a routine

You’ll find it’s easier to stay fit if you set a routine for yourself. At first, it’ll be difficult, but aim to workout in the morning. Set your workout clothes next to your bed so you have no excuse. You’ll find it’s easier to get a workout in first thing in the morning instead of putting it off all day. Having a regular routine of fitness helps it become a habit.

Put it in your schedule

As you’re establishing a workout routine, write it into your schedule as you would a meeting or some other obligation. If you view working out as a necessary task to do, you’re less likely to push it aside for other activities. Put a reminder on your phone’s calendar and write it down, then stick to that schedule.

Get new equipment

Whether you’re heading to a gym or working out at home, getting yourself new workout clothes or some equipment to use at home can help motivate you in your fitness journey. Even getting a new pair of sneakers can help keep you motivated to get moving. You can also use new fitness equipment as rewards for when you meet small goals.

Vary workouts

A big issue that leads to a lack of motivation with fitness is getting bored with your workout. It’s important to vary what you’re doing when it comes to exercise; do different exercises at the gym, try some workouts at home, and take different fitness classes when you have the opportunity. Go for a run along a scenic route or try kayaking in nicer weather. There are endless possibilities to work on your fitness and many of them are incredibly fun.

Focus on end results

If you feel yourself losing motivation to keep working out, keep focusing on the end results. Think of how good you’ll feel once you meet your next fitness goal. If you focus on your goals, you’ll be able to push yourself to keep going to reach those goals.

Are At-Home Workouts Effective?

Are At-Home Workouts Effective?

If you want to save money and skip paying for a gym membership, you likely plan on working out at home instead. Plenty of people have seen success through at-home workouts, whether they have gym equipment in their home or they work with a smaller arsenal of tools. You might be wondering whether or not working out at home is effective when compared to all the equipment a gym can offer. An at-home workout routine can be effective, but you need to approach it in the correct way to see results.

Educate yourself

If you want your at-home workout to be effective, you’ll need to take the time to educate yourself when you first start working out. Learn the proper form for any exercise you do and gain an understanding of what exercises work which parts of your body and how you can get a full body workout with no or limited equipment. If you’re planning on working out at home, you’ll need to put a lot of initial effort into the beginning to learn how to make these workouts as effective as possible. Luckily, there are plenty of online resources you can access, such as blogs, or even download apps that include plenty of exercises, videos, and virtual coaches.

Mix up your routine

While you’re working out at home, remember to mix up your routine. You’re already lacking the stimulus of a gym, such as interacting with other people and the variety of equipment. In order to make your at-home workouts as effective as possible, you’ll need to mix up your routine in order to stay interested and motivated in what you’re doing.

Invest in some items

While you can get a solid workout in using only your own body weight, there are plenty of inexpensive items that make it easier to achieve your fitness goals. Start with a few free weights, an exercise mat, and something like a jump rope to help with cardio. If you have the money and the room, you can invest in larger items such as cardio and lifting machines.

Include cardio

Just because you do not have a treadmill or elliptical doesn’t mean you cannot include cardio in your workout. Jump roping is an easy way to elevate your heart rate, as is taking up running. You can also go up and down your stairs several times or do a fast routine to keep your heart rate up. There are lots of options for cardio that do not include sophisticated equipment. Cardio is an important aspect of a well-rounded workout routine.

About Nicholas Fainlight

image of nicholas fainlight and brother on a baseball fiield

A young Nicholas Fainlight with his brother, Ben


Nicholas Fainlight has played a number of sports throughout his life, such as football, basketball, baseball and water polo. He has always enjoyed being active, but swimming is his biggest passion.

Swimming was not always his favorite sport. In fact, he started off with baseball. When he was young, he would always stay in the batting cages working to tweak his technique.He believes that baseball is a great way to focus yourself. Playing baseball and working on tuning his technique was extremely important to Fainlight. It allowed him to control his mind and keep it in tune with his body.


image of nicholas fainlight posing with the loomis chaffee basebal team

Nicholas with the Loomis Chaffee Baseball Team.

It was this precision and fine-tuning that allowed Nicholas Fainlight to fall in love with swimming as well. He got involved with swimming when he was a freshman in high school. He had been playing football, but had grown tired of it and wanted to change things up. His advisor suggested that he try out water polo since he had good arms from playing baseball. Fainlight took up the sport and it immediately clicked. Once the water polo season ended, he noticed that most of the water polo team stayed in the water by participating in the swim team during swim season. He figured he’d join in and do swimming as well. He did not yet know how important swimming would be to him.

The swim team was a close-knit group of guys that were like a family. They all worked hard and supported each other, pushing each other to succeed. Fainlight realized what a beautiful sport swimming is and it got him through high school.

Nicholas Fainlight loves everything about swimming. He loves how smooth and fluid it is. Just like baseball, swimming allows you to keep your body and mind in sync with one another. Swimming is a personal sport but a team sport at the same time. Fainlight loves being in the water and thinking about how to be as streamlined as possible. The smallest technical things can make or break a swimmer, and he is fascinated by this. Swimming is a sport that pushes you to work harder to be faster than the person next to you. Fainlight likes to use this drive to get better throughout all aspects of his life.

Image of Nicholas Fainlight posing with the Loomis Chaffee Baseball Team

Nicholas with the Loomis Chaffee Swim Team

Sports are very important to one’s development, as Nicholas Fainlight learned in a class about associating, leading, and serving. In this class, he learned that athletics allows a kid to learn at an early age whether he or she is a leading personality or an aiding personality. Sports allow kids to build camaraderie at a young age and also build respect for adults. When a young person joins a sports team, he or she is given people to look up to and a team to go to for support. Athletic kids can also learn that there is not one way to do things right.

Nicholas Fainlight believes that the most important thing to get out of athletics is confidence. As a young child, he was quiet and shy, but he was able to relax once he got into baseball. From then on, he enjoyed sports as a way to stay active and to be around people. He remains passionate about swimming and also golf as a hobby.