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Your sleeping patterns could be slowing you down from achieving your fitness and body composition goals. Many of us have heard the 8-hour rule for sleep that deals with sleep quantity, but what about sleep quality? Optimizing sleep quality could be the mi ...
Someone asked me a question while I was dropping in at another gym back home in Virginia recently that got me thinking: "How much time do you spend in the gym to look like that?"   It's not a bad question, and there's no simple answ ...
"Training is life." "You gotta love the grind." "24/7, 365 hustle.”   I've been guilty of chasing numbers in the gym to the point of actually suffocating the good things in my life. It's one thing if you're ...
Wait, what? Stop exercising? Isn’t exercising good for you? Aren’t millions upon millions of people looking for the right reason to start exercising? Besides, isn’t it my job and duty as a fitness professional and writer to convince you ...
A good 90% of my clients (both for massage therapy and training) complain of some sort of pain regularly. In fact, it’s often the reason they seek me out in the first place. For the general population, nagging perpetual pain in the upper back, shoul ...
I'm about to blow your mind. There's one exercise you're probably not doing that'll change your life and give you immediate results.   Walking.   Seriously. Walking is incredibly underrated. It’s become my favorite recovery ...
While most athletes are in denial when it comes to acquiring an injury or developing chronic pain, the truth is that sports disciplines are notorious for increasing your risk of experiencing injuries. A better understanding of the natural progression of i ...
I’m sure we’ve all had them in our medicine cabinet at one time or another. Multivitamins are a staple in most people’s kitchens, but they’re not cheap!   Most people consider multivitamins to be a sort of “catch-all&rdq ...
The hero’s journey is a tale as old as time. You can see it in just about any story we share with others, from movies (Star Wars, Harry Potter, Lord of The Rings, etc.) to television series and books.   While the details differ from story to st ...
  The air is crisp, cold, and smells like January at 4 am. Other than a few leftover Christmas lights, there are no signs of life as my feet pound the pavement. Trees rustle, stars boast, and I run, taking each step in stride. I have no music, no po ...
I’ve always dreamed of getting rid of my car—freeing myself from my over-convenienced stupor to reconnect with the very human act of locomotion. The majority of our millions of years of human history, humans have been hunter-gatherers responsi ...
We have a saying here: everything costs something. If you want to enhance some part of your performance, you should be prepared to suffer some short term (or even long term) consequences to other aspects of fitness and performance. There is almost always ...
Pull your hammy? Strain your quad? Well, it looks like you are out of commission for a couple of weeks!   If the muscle strain is severe, you could be out for months.   You’re probably thinking:   "What caused the strain in the ...
  Most of us have muscular imbalances—a weaker arm, shoulder, leg, etc. If you find yourself constantly doing the classic barbell movements (barbell bench press, deadlift, and back squat) then you might be further developing and exacerbating y ...
You chug them down after every workout like your life depends on it, but do you really know if protein shakes do anything? There are scientific studies covering various topics such as the best time to take them, the best type to use, and why they may or m ...
In the fitness community there are always things that come and go. The key to success is learning the difference between those things that are trends or fads. Trends are usually longer lasting and usually have some validity within the research community. ...
It can be surprisingly easy to lose your way in the gym. It is especially easy if you tend to train by yourself and you don't have a coach or a trainer. I think a very valuable question that you need to ask yourself, aside from is: "Am I getting ...