Posted on Jan 26, 2018
What I’m writing to you about today is one the most important mindset switches you can make to stop sabotaging your results.
Imagine you’re on the treadmill. Every 10 minutes or so you check the “calories burned” section on the treadmill interface.
You watch the number steadily climb. Seeing how many calories you’ve burned is motivating. So you keep running to see that number continue increasing.
You finish your workout and see that number has risen to 700 calories. Awesome. You pack up your gym things and head home.
So far so good.
You make yourself dinner. Then, you plop down to watch som...
Posted on Jan 10, 2018
Most people don’t like going to the gym. Fair enough, right?
Most gyms are pretty damn uncomfortable from a social standpoint (I mean, you have to deal with other people for chrissake. Eww. Gross.). Plus, sometimes going to the gym just isn’t feasible whether that’s because of price or accessibility.
And ya know what? You don’t actually need to go to the gym to get fit. Does it help to have more equipment? Sure. But is it necessary? Especially if you’re just starting out, the answer is a firm, “nope”.
Posted on Jan 03, 2018
Do you ever say you’re just going to wash one thing then 3 hours later the house is spotless?
You know those times when the house is a mess and every day you tell yourself you’ll get your shit together tomorrow, or the weekend when you have time?
Sure enough though, the kitchen keeps getting messier week after week. Yet you keep telling yourself the same thing, “I’ll do a massive clean up when I have time”. But of course when you do have time you still don’t do it because there are other things you’d much rather be doing with your free time.
For example, literally anything other than doing d...
Posted on Dec 27, 2017
Most of the things people do in an attempt strengthen their core do more harm than good. Don’t get me wrong, your back isn’t going to explode like the Death Star from doing a few sets of crunches. It’s not doing your back any favors though. Plus, it might even make things worse.
Today I’m going to give you an alternative to popular, yet unproductive, core training methods. After reading this post you’ll know how to:
Posted on Nov 23, 2017
One of the first workout styles people turn to when they just start lifting is called a body part split i.e., you have a day dedicated to each body part. You have an arm day, a leg day, a back day etc. In other words you're in the gym A LOT.
It makes sense that new trainees first turn to this style of training because it’s probably the most well known strength training structure. Ironically, this training style is best used by advanced lifters and isn’t a great option for those new to training.
This workout structure works great for elite bodybuilders because:
Posted on Nov 16, 2017
Last week I gave you an in depth look at how to crush your first foray into meal prep.
This week I’m going to help you turn any recipe into a fat loss friendly recipe.
But why? There are tons of different recipes online, can't I just copy those?
Well yes, you can. However, a big reason I write this blog is to help give you a more discerning eye when it comes to fitness information so you can separate the correct information from the useful information from the flat out BS. In the Wild West of the internet people’s definition of what will causes fat loss doesn’t always line up with the science...
Posted on Nov 09, 2017
Meal planning is awesome because it takes most of the thinking out of fat loss. You invest an hour or two once per week and all of your meals are sorted. You don’t have to go through life constantly resisting temptations, because you have fewer dietary decisions to make each week.
In this post I’m going to give you a step by step blueprint for how to meal plan and put fat loss on autopilot — to see better fat loss and save tons of time and energy.
Meal planning is a fairly complicated skill that takes a good amount of practice so be patient with yourself and just because you didn’t re...
Posted on Nov 02, 2017
Ok, so if you do want to get bigger in some places but are worried about other areas getting too big, here’s what you need to know.
I’m going to use the example of wanting a bigger butt and more leg muscle tone while not wanting your legs to get any bigger.
I’ve had a number of clients who wanted this exact thing. So maybe you do too. Maybe you don’t. Either way, the principles of getting bigger somewhere and smaller somewhere else are the same, regardless of which body parts you’re talking about.
Your legs and your butt are connected. Obvs. This means many butt exercises work the legs and m...
Posted on Oct 26, 2017
Yes and no.
Obviously, different exercises and movements produce different responses and adaptations from the body. Arnold got that way because of hard strength training.
However, you and I probably can’t look like Arnold no matter how much lifting we do.
Doing someone else’s workout won’t make you look like them. If it’s a well written workout it will change your body, but not necessarily in the same way it will change someone else’s body.
An effective workout program will make you look like a more fit version of yourself, which looks different for everyone.
Posted on Oct 12, 2017
First off, the term bulky means different things to different people.
Earlier in my coaching career, when new clients would say they were afraid of getting bulky, I used to sort of shrug it off and explain how lifting weights wouldn’t turn them into Arnie overnight.
Ignoring the fact that I clearly wasn’t listening to my clients concerns as I well as I ought to… ok, can’t really ignore that even though it makes me look bad…
Point is, I can’t tell you if lifting weight will make you bulky or not because I don’t know what that term means to you.
What I can tell you though, is how muscle grows --...