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  When you think of anabolic hormones, what comes to mind first?   Chances are, it’s not the hormone estrogen. Still, a few recent studies reported that female sex hormones are vital for muscle mass, strength, and even post-exercise rec ...
The power of virtual training is a coach's guide to adopting and implementing this new medium.   It's a strange time to be alive and an excellent time to be a coach. We, as trainers and coaches, possess the knowledge to navigate these chall ...
Olympic weightlifting derivatives have long been hailed as the apex exercises for power training in strength and conditioning. There's now evidence that's probably wrong. For most people, most of the time, a simple kettlebell swing is a bet ...
Are you not getting results from your exercise program? Here's what you can do that is backed by science.   There is no one-size-fits-all approach to exercise. Two people doing the same workouts may get very different results. One person might ...
I have been writing programs, both for myself and others, for over 20 years. I always learn something when I coach someone through a training program, but I also learn a tremendous amount when I run a plan myself.   These programs usually start as ...
The basic mechanics of weight loss are simple—calories in need to be less than calories out. You have to eat less than you expend. Yes, the foods you eat, metabolic output, hormone status, stress, digestion, and genetics all play a role as well. H ...
A considerable amount of research has been conducted on the concept of periodization and its function in organizing training programs, particularly for eliciting athletic performance gains.   The theory of periodization is rooted in Hans Selye&rsqu ...
I set a lot of physical goals. I feel like I have to keep from being a fraud given my job. I’ve woken up more days where I was disinterested in following through than not. I don’t repeat affirmations or watch videos of hero workouts set to m ...
This is one of those topics that rarely come up in discussions of weightlifting technique, but it can prove to be the cause of problems. One of them is that it may inhibit a lifter from making a best effort to complete a lifetime PR. I unknowingly devel ...
Food has a social component that is integral to every culture and society on our planet. However, food can be foe as well as friend, food intolerances can negatively impact our quality of life and in the case of food allergies they can even be lethal. I ...
It’s the old familiar story. You know you should do the thing—eating real food, getting to the gym, mobility work, and yet you fall back into old habits, giving it a miss. Again. You tell yourself you just need to become more motivated, more ...
  While the functional fitness world has been trending toward hundreds of air squats, burpees and lunges for time on repeat for the last six weeks and counting, coach James Fitzgerald warns this is doing more damage than good. Fitzgerald, the winn ...
No two women are alike, from their bodies to their deliveries to their recovery and subsequently the healing process. And while each person may differ, when woman feels ready to start exercising again after childbirth, the main rules will remain the sam ...
Do you ask “strangers” on the internet about your training? Do you post videos and solicit technique advice? I bet you are even the type to follow the sheep with the ideals that suit you best. The comments that allow you to slack off or the ...
While we all try to figure out how to navigate these trying times of lockdowns and social distancing, we seem to have this weird mix of lots of time to train but a lack of options with which to utilize.   The challenges of training from home (minim ...
As I sit here writing in this cold, empty bathtub, listening to my thoughts echo off the smooth white porcelain cocoon I have built, I am reminded of warm memories from my childhood home. It was a place where my only responsibilities were to create mud ...
I am writing this piece in response to the MindBody article in the coaches-only newsletter. There were aspects of MindBody’s actions that I could understand, and agreed with many points put out in the follow-up by Breaking Muscle. Ultimately, ...