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 ... Continue Reading
How Much: Time, Quality, and Quantity
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 ... Continue Reading
Find Balance in Training
"Training is life." "You gotta love the grind." "24/7, 365 hustle.” "Training is life." "You gotta love the grind." "24/7, 365 hustle.” I've been guilty of chasing numbers in the gym ... Continue Reading
You Should Stop Exercising
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 ... Continue Reading
10 Minutes to a Pain Free Body
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, ... Continue Reading
The Best Recovery Modality You’re Not Using
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 ... Continue Reading
Natural Ways to Promote Recovery and Ease Discomfort
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 ... Continue Reading
Do Runners Need a Multivitamin?
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! I’m sure we’ve all had them in our ... Continue Reading
What Harry Potter Can Teach You About Fitness
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 ... Continue Reading
Training: Commune with a Deeper Humanity
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 ... Continue Reading
Goodbye Car: Dreams of Health and Wealth
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, ... Continue Reading
Specificity
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 ... Continue Reading
The 101 on Muscle Strains
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 ... Continue Reading
Attack Your Imbalances
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 ... Continue Reading
Everything You Should Know About Protein Supplements
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 ... Continue Reading
3 Basic Strength Workouts for Beginners
When you're fairly new to exercise it can become confusing to find the right workout routine. There's always some new fad trying to lure you in, promising they'll give you the best results. It's easy to ... Continue Reading
HIIT: What’s the HI in IT?
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 ... Continue Reading
The Truth About Training Versus Exercising
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 ... Continue Reading
Raise Your Ceiling
“Some people are born on third base and go through life thinking they hit a triple.” Barry Switzer “Some people are born on third base and go through life thinking they hit a triple.” Barry ... Continue Reading
The Role of Fear
There are lots of things that scare me. My close friends would recognize this and probably have a good laugh at my expense. I'm scared of heights, I'm scared of the ocean, and I'm scared to feel out of ... Continue Reading
Maximize Your Potential This Year
At the New Year, we experience an influx of motivation in our gyms—we set New Year’s resolutions where we promise ourselves and our loved ones all the ways that we are going to become better humans this ... Continue Reading
The New Weightlifting Categories: An Early Assessment
In July of 2018, the International Weightlifting Federation announced the new bodyweight categories that the sport would compete for in the years to come. This came as a result of a desire to erase all old ... Continue Reading
The Power of a Trainee’s Words
I am a relative strength coach. I state this with the same boldness as my clients when they drop F-bombs during a workout session. My role as a relative strength coach allows me to focus on body ... Continue Reading
Use Kettlebell Training to Gain Muscle and Strength
I’m not here to tell you that lifting a barbell is stupid or that everyone should be training to get stronger with super heavy lifting. I will tell you that there has been a huge trend in the fitness ... Continue Reading
