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When it comes to optimizing body composition, one of the key areas I see men struggle with is prioritizing their performance. In most cases, the primary objective is to get as lean as possible while improving muscle definition.   But, what usually ...
“I can’t wait for the gym to open so I can get off my computer and back to real coaching.”   If this is you, I can relate. This pandemic has been a massive nail in the road, blowing out the tire of our routines and forcing a detou ...
Whether you're a man or woman reading this, excellent, it applies to both genders. Are you an aging adult, or someone who has experienced a traumatic brain injury (TBI)? Yes? Then, keep reading. If you're an athlete or non-athlete and you're ...
Here are three things I knew prior to training for competitions or setting a new PR during a session.     1. Order Matters Oft, we find differing beliefs on which lift goes first. We hear from one camp1 that post-exercise energy expenditure i ...
When we think of stress, we are accustomed to concentrating on the harmful types of stress. In our everyday lives, we have to deal with lots of work stress, such as deadlines, low cash flow, high sales quotas, and type-A bosses, among others. Then don&# ...
Carbohydrates are a macronutrient, meaning a larger nutrient class, which (for the most part, must be obtained externally. Carbohydrates are often mistakenly thought of as sugars.   Yes, sugar is a carbohydrate. However, spinach is predominantly wa ...
We are built to move. Our brains evolved to process information, integrate that information, and produce the appropriate movement. Two of the most familiar movement patterns that your brain recognizes are:   Walking Running   The body h ...
  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. & ...
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 ...