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 […]
Know your foods
I am always saying don’t obsess about food but know what you’re eating. Also, if you’re pretty disciplined with eating, you can also splurge at times. You don’t always have to be counting calories, nor be intimidated by it. A simple example is look at oatmeal. Oatmeal is great for you. It’s a gluten-free […]
Minimal Equipment? You can still get a great chest pump
During this past 6 months of staying at home, creativity is the key to making progress in workouts, and keeping it fresh. Don’t fall victim to the same routines because you don’t take time to explore your creativity. This simple KB superset will provide a massive chest pump. All you need is a set of […]
Know your fats
I write a lot about nutrition, and what to look for in foods. Generally, you need to learn about macros, and then select wisely. With fats, I’ve written blogs about the types of fats and those to stay away from. For example, trans fats you definitely want to stay away from. Generally, those are […]
Feel great, and look great – it works
Want something that pacts a great aerobic and aesthetics punch? This is a great format for training on lower intensity days. This combination is extremely effective in giving you that feel great and look great at the same time. In this format, the clock runs the entire time. You will only be biking for […]
Another reason for eating fish!
In past blogs, I’ve discussed the benefits of eating fatty fish or taking quality fish supplements. Now a new study suggests that eating fish could help protect the brain against the detrimental effects of air pollution. So now besides helping control triglycerides, high blood pressure, and inflammation, this is another benefit of eating fish. […]
Nothing like KB/DB for a total body workout!
Here are 5 Single Kettlebell/Dumbbell Movements for a total body workout. Minimalist training is here to stay. Whether it is just for a portion of your workout, or how you choose to train all the time, having a way to use a single tool for a wide range of training methods is valuable. You can […]
Another new study provides low-carb diets can be good for you.
I’ve written previous blogs about how fat mass in certain areas such as abdominal and skeletal muscle accumulation of fat can be bad for developing type-2 diabetes and cardiovascular disease. So now, when losing weight, especially for those who are older with obesity, look at where you’re losing the fat, and are you doing […]
Need a killer workout? Try a landmine….
You really don’t need to be in a big box gym to benefit from having machines. A barbell fixed into a landmine or corner of the room can give you a ton of value. A fixed arm on the loading implement can give you some extra stability. With the stability of the fixed loading implement, you […]
Know about Vitamin K? A new study shows some good results…
Most people don’t know much about vitamin K but educate yourself and make your decisions wisely. Vitamin K is a nutrient that is important for maintaining healthy blood vessels. It is found in leafy greens, such as lettuce, kale and spinach, and in some vegetable oils, especially soybean and canola. A recent study showed […]
Pulling redundant supersets – understand how they can help you
Sometimes I love the training concept that movement redundancy supersets provide a great tool to maximize muscle fiber recruitment for a muscle group and movement pattern. Two movements back to back like the ones below with different difficulty demands can and will make you have to dig deeper into the muscle tissues and increase time under […]
Know the facts about celery?
Many people either like celery or don’t. It’s a veggie that many people like but don’t know why, and others find the bitter taste or stringy texture not to their liking. However, it’s such a great food with really good benefits. First, celery is full of nutrients and rich in vitamins such as A, […]
How to Build Work Tolerance and Volume Smartly
Do you want more work tolerance and volume? Generally, everyone seems to want to do more and thinks more equals better. This is false; you can’t have a conversation about volume without discussing intensity. The key for building volume smartly is to do it with an eye for intensity. Too much intensity and the added volume may […]
Whole grains continue to inspire….
I’ve always said to stay away from refined food, and always go for whole grains; the fiber in those foods is really good for you. Now there are more recent studies which show that dietary fiber is good for your health. One of these studies found that a diet that is high in fiber […]
Harder (or heavier) is not always better…
I am always get asked the questions of: when do I go harder, when do I go heavier, do I add more reps, do I take away reps, do I do more sets, etc. If you want to progress you need to vary the load. More is not always the answer and usually progressions and […]
Spice it up and feel the benefits.
I’m always talking about spices and what a great way it is to make food taste good. In previous blogs, I’ve also written about the benefits of spices for those who work out. Now in another study, a more recent one, the study showed that those added six grams of certain spices had lower […]
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