Posted on Nov 03, 2016
Long story short, because these exercises use tons of muscle they burn more calories and crank up your metabolism much more than "isolation" exercises like sit-ups or bicep curls.
These 4 crucial exercises are crucial because:
Posted on Oct 20, 2016
I wrote this article because I want to make your life easier. Because I know how frustrating, confusing, and hard it can to put tons of effort into something with no result.
I'm also giving you a free gift at the end of this article by the way :)
Unfortunately, hard work and progress aren’t a 1-to-1 relationship. This makes it all too easy to get frustrated with stalled progress--the task begins to feel hopeless.
And because I like you, I’ve assembled a list of solutions to the most frustrating fat loss pitfalls.
Here are 5 mistakes my online clients conquer to stay motivated and end their f...
Posted on Oct 12, 2016
Knowledge has little to do with how fit you are. In fact, much of how I help my online clients is helping them stop thinking so much to get some clarity on this fitness stuff.
And admittedly, fitness can be really complicated. This post will give you some strategies to help you not let your over-thinking tendencies slow your actions, or your progress.
Health and fitness is hard enough as it is.
Overthinking is a problem because of the “over” part. Overthinking means you’re not acting, or you’re acting in a frazzled confused way, not in the consistent, steadfast, resilient way you need to.
Posted on Sep 29, 2016
Fat loss is a lot like pushing your Ford Contour to the auto shop down the street.
Let me tell you a story that is definitely in no way based on my own experiences:
Your car has had problems for while. You put off having it looked at. It wasn’t necessary at the time. You were getting along, always nervous about driving of course, but still getting from point A to point B.
It finally broke down. You’re freaking out.
You’re panicking; it feels urgent. You’re wishing you bought a Civic, or that you took it to the shop before this happened. You’re stressed and kicking yourself for it.
Now, you ...
Posted on Sep 16, 2016
Any diet that puts you in a caloric deficit will promote weight loss.
A caloric Whozawhatsit???!!?!
A caloric deficit means you eat less calories than you burn. Achieve a caloric deficit day-in day-out for long enough and the number on the scale starts to drop.
People fail at fat loss because they don’t stick with our new, healthy resolutions. They either deliberately throw in the towel, or they weren’t actually following the diet to begin with.
My personal slant is most shouldn’t even mess with diets. It's more effective (not to mention faster) to practice healthy habits that promote weigh...
Posted on Sep 01, 2016
"Many people think of perfectionism as striving to be your best, but it is not about self-improvement; it's about earning approval and acceptance." -Brene Brown
Perfectionism is what’s standing in the way of those last 5 lbs.
I'm sure you've heard yourself or a friend say something to the effect of, “Sigh! I’ve ruined my diet for today. I was doing so good! Since today is a wash, I might as well eat the whole box of double stuf Oreos.” This is textbook perfectionism.
Why throw in the towel so readily?
Rather than admit mistakes, shrug them off and keep pressing onward, we reflexively deflect...
I still practically shit myself whenever I work out in a new gym. It feels like the record skips and everyone is staring at you.
You don’t want to feel judged by all the gym regulars. Totally fair. Nobody likes feeling judged.
Unfortunately, until gym culture becomes more welcoming (it does seem to be on it’s way), most commercial gyms are going to feel like this i.e. terrible.
Thus, the only way to be “fit enough" to feel like you fit in is to actually start going to the gym.
You can totally get fit by most definitions at home. If you eat lots of veggies and protein and run up a steep hill/...
Posted on Aug 23, 2016
Getting that first chin-up is an amazingly empowering feeling and I want to share how I help my clients break the chin-up barrier.
The first pull-up you do is the hardest one.
After the first pull-up it’s simply a matter of consistent practice.
I want to add that this whole, “women can’t do pull-ups” thing is BS. While men tend to have more relative upper body strength, women tend to have more relative lower body strength. This might make it more difficult for some women. More difficult doesn’t mean impossible.
That said, it seems the biggest barrier to many women’s first pullup is mental, r...
Posted on Aug 17, 2016
This is a very personal post for me and it wasn’t easy hitting the “publish” button.
It’s my hope that through sharing the following story I can offer a perspective that helps people feel more accepting of their mistakes, their imperfections, and their struggles.
I was bleeding pretty bad. I sobbed and I waited for the ambulance.
I woke up staring at the filthy NYC subway platform. Why I was so close to the floor? How did I get all the way down here?
Then I noticed all the blood.
I stood up clutching my forehead. I didn’t know what to do. Fortunately, a kind man guided me to the turnstile whe...
Western work life is all but synonymous with a perpetual presence of cupcakes, cookies, and let’s not forget the notorious candy bowl.
The constant bombardment of, “eat this! eat this!” at work is one of the trickier barriers to overcome. Being stuck at a desk for hours on end doesn’t put you in a good mental framework to deal with the constant temptation of that oh-so-seductive fun size snickers. ***Side note: What asshat decided a smaller candy bar was more fun?! Size matters yo.
Before I go any farther, we gotta talk about willpower.
Willpower is like your health meter in Zelda. You can b...