Know what a landmine is? If you don’t, you are missing out on your workouts…
Know what a landmine is? If you don’t, you are missing out on your workouts… I love using landmine complexes to warm up. It’s a great loading tool to start my workouts with. The reason is that one single loading implement gives you access to so many different movement patterns and exercises. You don’t […]
Inflammation? Take care of it or face the ramifications.
Inflammation is a body’s defense to fight illness or injury. If you’ve ever over done it from physical activity, you may see the inflammation and feel the soreness. In past blogs, I’ve talked about ways to minimize inflammation through eating, taking an herbal supplement, or by engaging in recovery. In this blog I want […]
Enjoy isolation movements as much as compound ones—variety will keep you healthy.
I love full-body compound lifts. Usually, these lifts make up most of my training. I also love using isolation movements and find ways to make them more functional. Movements start at your joints and if you can’t move well then forget about putting together a compound lift that is safe. The below circuit incorporates holds […]
Next time you are picking a protein source go for the salmon – you won’t regret it.
I’ve written previous blogs about salmon and the Omega-3’s it has, but there is much more to salmon than just that. Read more and find out… Omega-3 fatty acids are great for you. It reduces blood triglycerides and harmful LDL cholesterol. They also help with hormone production, immune function, and support a healthy heart […]
A few tips to focus on form….
Building strength often gets all the attention when the conversation about lifting weights begins. When focusing on strength, one often-overlooked quality that demands attention too is your position. As a coach I spend a lot of quality time dedicated to building better positions for my athletes. These are some of the ways to build a […]
Avoid Nuts? You won’t after reading this.
I’ve written in previous blogs, that all calories aren’t created the same. 250 calories of ice cream is not the same as 250 calories of high-quality protein and veggies. They just have different nutritional characteristics. But, it’s a bit more complex than that. In a recent study published in the Mayo Clinic Proceedings, showed […]
Vitamin C deficiency is easy to avoid – deficiency risks can be serious….
In today’s hectic world, it’s hard to make sure you have no deficiencies of vitamins or minerals. Therefore, I have written many blogs on nutrition and making sure you know how to avoid problems. This blog describes what vitamin C deficiency can cause, and how to avoid it. We’ve all heard of scurvy, but […]
Try these KB Pre-Fatigue movements – and you’ll feel the difference.
Pre-fatiguing the muscles can be key to having a great workout. Pre-fatiguing is different than warm ups and these moves need to be light movements that show up at the beginning of the training session. They don’t tax the nervous system but do get some local fatigue in the muscles. They drive blood and nutrients […]
It’s easy to keep your gut happy
Do you worry about having a healthy gut? Most people should worry about it, but they don’t. A healthy gut contains trillions of microorganisms in your intestines. These microorganisms can be negatively impacted by many things that we all experience every day. In these days of uncertainty, we all experience stress. Stress can kill […]
Core Work can be fun – make it unconventional!
If you really want an impressive core and midline physique you need to connect the upper extremity and abs within the same movements. An abdominal exercise that requires you to pull with the upper body, or an upper body movement that demands abdominal stability, are both superior for getting that aesthetic look in the […]
Be knowledgeable about your glycemic load
I’ve always talked about staying away from foods that score high on the glycemic index. With those types of foods, check my past blogs, you will get an insulin spike which has a bunch of unintended consequences. The glycemic index assigns a numeric score to food based on how drastically it makes your blood […]
BB complexes to improve your Olympic lifting
I’m a huge fan of using BB complexes in training programs. The dedication to developing great skill and technique in the Olympic lifts takes thousands and thousands of hours and reps. These Olympic lifting complexes at lower loads with shorter rests provide a great approach to improving technique. Furthermore, you can get some great muscle endurance […]
Not eating papaya – think again! It’s a fruit packed full of nutrition!
Many people aren’t familiar with papayas, but I highly recommend them. Most people will go for the well-known and high glycemic fruits. This is one that will grow on it in taste. However, the nutritional value of papayas is very diverse and it’s good for you. Papayas are an excellent source of vitamin C. […]
A great supplement exercise for great gains
Hand position and grip orientation is an easy way to vary your training in a variety of movements. The barbell bicep curl serves as a great example of how to do this. Try these unique variations. Top Down 1+1/14 Curls – Adds a lot of time under tension. Narrow Grip Reverse Curl – Works the […]
What is your experience with intermittent fasting? Are you losing muscle?
Intermittent fasting has it place, but I have always said it should not be long term. However, if it works for you then do what works. A new study showed that intermittent fasting may not produce the desired level of weight loss and it may also result in muscle loss. If you’re new to […]
No equipment for a leg workout? No problem….
Most people will think that they can’t workout without equipment, but that is only an excuse. You can still get a great leg workout with minimal equipment. A single parallette and a touch of creativity and you will 100% feel this leg smash. You can add strength, hypertrophy, balance, and single leg strength will all of […]
Blueberries are a versatile miracle fruit – don’t miss out.
Blueberries are such a great fruit. They help your body in many ways, and they just taste good. Nutritionally, blueberries are low calorie, have a ton of fiber, potassium, vitamins K and C, and folate. Worried about not getting enough antioxidants? Blueberries are packed with them. And of course, antioxidants help minimize inflammation which […]
Switch up how you work your back with these functional back variations
There are three simple says to vary your back training – do it with pull ups. There is a unilateral bias, but even with two arm pull exercises like pull-ups you can make them unilaterally biased by pulling more to one side. The more advanced version of this would be an Archer Pull Up. But […]
Eating too much in quarantine? Here are a few tips to help
Many people have reached out to me and have asked for tips on how to stay healthy during this pandemic and associated quarantines at home. The issue is that we’re thrown out of our routine which keep us grounded. We are now in a new time, and it’s hard to start routines. Also, with […]
Bodyweight workouts is a great way to train, but do it wisely.
Often, I get asked if an athlete can build muscle with just bodyweight training. I always say, “it all depends.” I like to use my bodyweight to create a progressive overload situation. Adaptations like muscle gain require a certain amount of stress on the system to grow. Therefore, you need to have enough vision […]
Eat for your mood, or rather your mood is determined by your diet.
During this pandemic and related quarantines that are occurring, there is a lot of recent research that shows the correlation between mood and nutrition. In fact, a new field that is evolving is called nutrition psychologists. In past blogs, I have written a lot about the impact of food on our bodies, and the […]
Try a heavy object minimal workout – it’s simple, but effective.
Want a heavy object minimalist workout? You can improve strength with the correct number of reps, movements, and by focusing on tempo. I have a 75# DB and it never fails to provide a great minimalist Tri-set. The strength adaptations from just a single sizable weight can be considerable. For your next workout, don’t just […]
Bodyweight movement are great, but you have to know what you’re doing….
You can do some great strength training with bodyweight movements only. Resistance training is all too often attached to lifting external loads. You don’t need weights in order to challenge yourself with strength adaptations. Just remember certain principles of bodyweight progressions for success: Positions matter – change the direction your body faces relative to […]
Vitamin D appears to be critical in the fight against COVID-19.
Last month, I wrote about the studies that showed the importance of zinc and the correlation to individuals who have had Covid-19, and the severity of the disease in those individuals who are deficient in zinc. However, now another study has come out that shows even a stronger correlation between vitamin D deficiency and […]
Focus on core, but be smart about it!
Many people want a six pack, but they only want to do core work. Core work is extremely important to mix up. Use a parallette for a core pump. A parallete is a great device. You can pick up a single parallette from many online retailers. Here are 3 easy ways to use your […]
With vitamin A, you can stay warm and burn fat.
I have written about the benefits of vitamin A in prior blogs. Vitamin A is a fat-soluble nutrient that plays a vital role in a healthy body. It exists naturally in foods but can also be consumed through supplements. There are two forms of vitamin A – retinol/retinyl esters and carotenoids. The first type […]
Eat with the seasons and eat local….
I am always mixing up my diet and making sure that I have variety and I eat for the season. I try to take advantage of local foods, that minimize my carbon footprint, and also try to avoid foods that are not organically grown. To eat locally, you generally are changing your diet based […]
Functional Body Part Splits are a great way to go. If you don’t know what I’m talking about, reachout….
When working out, it’s important to know what you’re doing. You don’t have to be a trainer, just be knowledgeable. Ask questions, read and learn from your experience. These exercises focus on chest and shoulder work. Below is a great training concept and template for a guide on how to put together your own […]
Zinc will definitely help with inflammation and your immune system – it may also help with COVID-19.
In the past, I’ve written about zinc and the importance of it for proper body functioning. Zinc is the second most common trace mineral found in the human body. It’s a micronutrient that is critical for proper functioning of all organs and cells. It’s also needed to properly smell and taste. Specifically, zinc also […]
Want great legs? Workout with a science-based plan.
People generally go for strength, especially, where legs are concerned but defnitey don’t forget structural workouts. This workout is a great functional workout for the quads. It allows you to get maximal contraction in the body part you are training. If you want to develop your legs aesthetically and get more size and vascularity, then you […]
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