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Humans are anti-fragile by nature. The concept of anti-fragility is not that we deflect attacks like a Gore-tex repels water, but that we, in fact, need resistance to grow stronger. Humanity is not totally activated, empowered, or fulfilled without challe ...
Have you been working out with the goal to get bigger?   You have read the latest articles on what the best training program is to meet your goal and after six weeks have little to show for it. Does this sound familiar?   I remember one summer w ...
“If you know the enemy and know yourself, you need not fear the results of a hundred battles.” Sun Tzu   Except for a couple of scraps in high school and college, I never got in a real fight as a kid. In fact, not only did I not have to ...
If I had a dollar for every time a client asked me to “show me how to do a pistol,” I could go on a pretty decadent 5-star vacation.   Usually, I reply and ask a few questions like: “Can you back squat your body's weight for fiv ...
Your glutes—gluteus maximus (your ass)—is the biggest, most powerful muscle on your body. It has been granted with important jobs, such as keeping your body erect, as well as smaller jobs like walking up stairs. Despite its size and importance ...
Every strength has its weakness. My best talent, if you could call it that, is that I follow-through. When I decide to do something—earn a certification, wake daily to a morning flow, take a cold shower every morning, etc. I do it. I’ve now do ...
When we think about sleep apnea, we usually consider it a fat man’s disease.   Turns out, this isn’t the case: Overweight men are just the most likely to be diagnosed with sleep apnea because their snoring symptoms cause doctors to take a ...
  After two years of coming to the gym four days a week and not losing a single pound, my client approached me utterly frustrated.   Her solution: That I write her a rigid meal plan that tells her exactly what to eat, when to eat, and how much ...
Fads drive the fitness industry. Calorie counting is repackaged in a million different ways from point systems to color-coded portion control containers. If not tracking calories, you are probably either going vegan or diving into the new carnivore diet ( ...
  You’re in the middle of a one-minute max effort rowing sprint. Your legs are full of lactic acid and feel like they might fall off. Your lungs are on fire and your heart rate is through the roof. There’s no way you can sustain this eff ...
  Abs respond to heavier weights because of their muscle fiber makeup. In order to get deeply etched abs, they also need to undergo some hypertrophy training. The rules on this are clear and, like every other muscle group, they require some form of ...
  So, you’ve passed your training certification. Congratulations.   Chances are, despite your newfound title ("CERTIFIED"—oh yeah!) and position of authority, you have yet to teach one person how to even squat correctly. & ...
Generally speaking, women are smaller than men. As a result, our nutritional requirements—from protein, carbs, and fats to vitamins and minerals—are often less than our male counterparts.   But not when it comes to iron: We often need mor ...
In a wave of evangelical fervor, the 18th amendment outlawed alcohol in the United States, thus initiating a disastrous 14-year experiment known as prohibition. Organized crime grew rampant, laws were blurred by inconsistent enforcement, and, despite an i ...
Ditch the I can’t get to the gym excuses because there’s no place like home.   I have young kids and can’t get away to make it to the gym. I worked late and the gym was closed. My car is getting fixed and it’s a pain in the a ...
You’re probably used to warm water when taking a shower and consistently taking a cold shower can be challenging for most people. But do you know that a cold shower provides a ton of benefits to the body? It can also improve your health in different ...
Why do you act in the ways that you act? Why did your habits come about? Are you in control of your choices?   Inarguably the final responsibility for every action rests with you. We can whine about all the temptation and social pressure, but we are ...