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  At the beginning of each year, I am super busy with writing personalized plans for people who want to start the year off fresh with goals they want to achieve. They are feeling excited and positive for the changes ahead.   It is wonderful tha ...
Recently, I made the transition to a bike commuting lifestyle. While I had often professed a desire to bike to work more often, the modest inconvenience of this deviation usually prompted me to drive. By removing the option for car convenience, I now alwa ...
A weightlifter should strive to be in the optimal weight category for their body to be able to perform the best they can. It can certainly be the difference between a podium finish and a mid-field finish.   The body weight category that an athlete co ...
My days are packed starting at 3:30am—that beautiful, silent time of day when the world is still and I think clearest. By 6 am, I’m wrapping up my writing and commencing the daily schedule. I love the order, efficiency, and freedom I get from ...
In history books, nutritional deficiencies have usually been found in the wake of wars, droughts, and the wide-spread famine that results. These days though, most of us have the time and the resources to enjoy a balanced, nutrient-rich diet so why has it ...
Soothing soups are a staple during the winter months because of their warm comforting qualities. This broccoli blue cheese soup is a nutritious addition to your soup repertoire. Bone broth is used as the liquid base for an added boost of amino acids, coll ...
"Our most private thoughts and emotions are not actually our own. For we think in terms of languages and images which we did not invent, but which were given to us by society.” Alan Watts   You were born into an industrialized world of do ...
Recently I was inspired by one of my clients, Jovanni. He had originally had a goal to lose weight and maintain his health, but after a three month program of about three sessions per week Jovanni hit a personal record of 143.2kg (about 315lbs) on his bac ...
The trap bar deadlift is an incredibly effective exercise. It is a kind of squat/deadlift hybrid lift. Obviously, you deadlift the bar off the floor with it in your hands but the movement pattern is closer to a squat. This allows you to create a deeper kn ...
The back squat is a great exercise, but it’s not great for everyone. In many cases, the front squat is a better choice for most tall lifters. Having the bar front loaded allows you to maintain a more upright torso position and sit deeper into the li ...
Time seems to be the most important thing in one’s life, only behind family and religion. Being a coach, I see time and time again various things come up. From the kids getting sick, to work keeping you late day after day.   Regardless, there i ...
Our country is a tribute to freedom and the human pioneering spirit. America is an idea as much as a country—the land of opportunity—the dream of building a better life for yourself. We believe in human ingenuity, strength of will, conviction, ...
Lately, I have been reading about masters cross country (Nordic) skiers who are engaged in strength training for improving ski performance. What I found to be missing in their training plans is any mention of the “three planes of motion.” &nbs ...
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 ...