1. Performance based goals yields better long-term results. Being able to do a chin-up(s), deadlift 1-2x your bodyweight, or simply move without pain — the confidence that comes with that is advantageous to your overall health.
2. A well-qualified coach can be a great addition to your progress. But at the end of the day, he/she is not going to spoon feed you. You’ve got to take ownership of your own health. If you don’t give anything, don’t expect anything.
3. Band-resisted Deadbug is a great drill to do before you hammer squats or a deadlift because it encourages you to keep a neutral spine, and your anterior core engaged.
4. Alignment and how well you move is going to determine the loads and stress on your joints. You’re body is amazingly adaptive, so always ensure you’re moving with proficiency.
5. If there’s one thing that working in a commercial gym has taught me, it’s that most folks go through the motions. Bust your ass and focus on getting stronger. Watch what happens.
6. Pizza is life, period.
7. Get lean and strong with the prowler.
8. If your diet consists of minimally processed foods, you’re body will pay you back. If you eat crap… well, we all know where this is going.
9. You don’t have to be an athlete to train like one.
10. Surround yourself with like-minded individuals. More often than not your mindset is taken to a different level.
11. Squatting ass-to-grass or deep squatting is primarily governed by genetics. You can improve range of motion through various mobility drills and soft tissue work, but it’s ignorant to assume that everybody should squat deep. Assess, individualize, and prioritize.
12. A lot of shoulder, elbow, and wrist problems can be cleaned up by looking at scapular positioning. The site of the pain is not always the source.
13. Standing on a BOSU or wobble board, and performing an overhead squat while holding your cat in one arm is not “functional training”. There’s nothing more functional than lifting heavy ass weights off the floor. Stop training for the friggin’ circus.
14. If you make the mistake of restricting too many calories in your attempt to lose weight, your efforts will bite you in the butt the moment you say, “F*ck it” and pig out.
15. Consume as many calories as you can whilst still seeing results. There’s plenty of time to make adjustments.
16. So cool to see my articles getting published back home in Saipan.
17. The more disciplines you improve, the better the results. That said, I’d have to say that mitigating alcohol consumption and adding more protein into your diet is the most effortless thing you can do to start burning more fat.
18. Never sacrifice form to lift or move more load. Movements that begin from the spine is an indication for future back pain. Move well, then move often.
19. Must have supplements: Vitamin D, Probiotics, Cod Liver Oil.
20. I hate Farmer Carries and Bulgarian Split Squats, but man do they make your body change.
21. Fat loss is simple by design. Unfortunately, we make things more complicated than it has to be.
22. Don’t be demoralized by how much more you have to do. Rather, appreciate how far you’ve come.
23. How’s this for a baller photo? #ThatViewDoe
24. If you’re having difficulty learning how to deadlift properly, try the landmine deadlift. It encourages you to shift your weight posteriorly imposing much less sheering force in your lower back, and your grip isn’t a limiting factor.
25. If you’re trainer or coach throws you into the workout without an assessment, RUN!
26. Take all the pills and powders you want. If you’re not employing the simple things such as drinking enough water and getting enough sleep, you’re wasting your time.