Started as a passion project in 2013, the Fit in a FAT World Blog has since helped launch Dain's reputation as a top health & fitness expert both in Toronto and across Canada. Now a Body IO® Coach as well as a contributor for several media outlets including Bodybuilding.com and The Huffington Postall of Dain's publications can be found here!
Breakfast: The Most Important Domino of the Day
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I’ve been coaching clients for several years now, long before I became associated with Body IO®. I’m a huge proponent of Carb Backloading™ (CBL), as it was the catalyst for my ascent in the sport of Strongman, so clients are always … Read More

Low-Carb vs. Low-Fat, Is There a Best Diet? Part 1
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On the heels of last week’s entry about recommended daily protein intake, I thought it would be prudent to try and clarify misconceptions about the other two macronutrients, fats and carbohydrates, and to explore if there really is a “best … Read More

How Much Exercise Is Enough?
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I wanted to make a quick post about the new Current Biology study that’s making the rounds: Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans. This paper demonstrates that there is a threshold for how much … Read More

All About Protein Requirements
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A few years ago it seemed like the nutrition industry was abuzz about protein, but lately the headlines have been stolen by the other macronutrients: fats and carbohydrates. Meeting daily protein requirements is incredibly important for both health and performance, … Read More

Running in Circles: Caffeine and Performance
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When I put out content like I did a few months ago, I often receive hate mail from people who assume that I’m strongly against things like caffeine. Given that I love coffee and drink it most mornings, this idea … Read More

How To Be Strong and Healthy: Eat Your Spinach!
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In my unapologetic opinion, vegetarianism is an inefficient and myopic concept. Vegetables alone do not provide the energy, protein or fats required to sustain an optimal and healthy human existence. Produce is a garnish and, at best, a sidekick to … Read More

From Resolution To Reality: How To Make Real Change
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The winter months are a very strange time for the human psyche. The holidays give us an excuse to throw healthy eating to the wind and to put fitness goals on the backburner. One or two social events can quickly … Read More

Healthy Detox 101: Why Cleanses Are Crap
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A couple years ago I wrote an article for the Huffington Post on cleanses and how to give your body a healthy detox. The more clients I work with, the more research I read and the more I grow to … Read More

Why Health-First Should Be Priority-One
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My entire coaching practice is based on a health-first approach. By helping my clients improve their overall health, body composition and performance goals inevitably follow suit- and in a sustainable manner. I pride myself on this approach and the results … Read More

Video 6: How Many Calories Do You Need?
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New video up at Youtube.com/dainwallis today simplifying the question: “How many calories do you need?”. I’m trying to bulk, but this video lays out how to find your maintenance calories and you can adjust up or down from there to chase … Read More

Video Log 1: Intro To Lean Gains
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Ladies and gentlemen! I have started to YouTube some short videos that will detail my next few months as I rehab from my knee procedure and attempt to gain 10lbs of muscle while getting back into shape for the 2016 … Read More

Creating Success: How To Grocery Shop & Meal Prep
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When I first started helping people with their nutrition (many moons ago), my approach started with meal plans. If someone came to me asking what they should eat, I’d whip up a plan and throw it at them with the … Read More

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