Archive for the ‘Athletics’ Category

On a few occasions, I’ve worked with people in the past thinking that just because they invested in my services, results were magically going to be handed to them on a silver platter.

Wishful thinking.



Sorry to burst your bubble, but you still have to work hard. Regardless if you’re working with a professional or not, you’re really not going to look much different with that type of mindset. I’m all for offering some insight, but let’s be real here — it’s pointless if you’re not willing to adhere to some level of discipline.


Countless of times we overlook the value of quality nutrition


Amazingly enough, this dilemma isn’t a rare occurrence. Countless of times a lot of folks across the population overlook the value of quality nutrition.

Yes — you can experience modest improvements in body composition just by training (granted you stay consistent), even more so if you’re relatively new to weight training. But you’re sadly mistaken if you think you can get away with a poor nutrition regimen.


Keep this in mind: the more disciplines you improve, the better the results.


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Become An Insider

Having been a fitness professional for a few years now, I’ve seen my fair share of insanely idiotic things in the gym. I’m pretty accustomed to it considering I practically live in the gym. I’m not one to ridicule anybody trying to better themselves, but it drives me nuts when I see methods of training that raises an eyebrow.



1. Skipping The Warm-Up


Yes — something as simple as warming up is often overlooked. You want a surefire way to decrease performance and increase your chances of getting injured, skipping the warm-up will do that. When you’re a beginner it’s easy to go in with guns blazing, but you have to appreciate the necessity of a thorough warm-up.  The whole idea of warming up is to create a thermic effect in the muscles.  How well you do that is going to dictate how well you’re going to perform. More importantly, though, it’s to minimize the risk of injury.

Seriously, set aside 10 minutes before you start hitting the weights. Even hopping on a cardio machine to get your heart rate up can get the dice rolling.

Sample Non-Individualized Warm-Up:

  1. Foam Roll Glutes, Quads, Lats, Calves
  2. 90/90 Hip Flow
  3. Wall Hip Flexor Mobs
  4. 1-Leg Glute Bridge
  5. Side Plank
  6. Walking Spiderman
  7. Power Skips

Rest assured you can perform these within 10 minutes.

2. You’re So Functional!




Training on an unstable surface has been the trend for a better part of the decade. What initially started in the rehabilitation realm, quickly transitioned into the fitness population hoping it would produce specific results. Question is: does it really have a carry over?

The widespread belief that training on an unstable surface will improve your balance, core stability, and strength is asinine. Studies have shown that training on an unstable surface does absolutely nothing to improve strength and athletic performance. Remember: progressive overload is a key determinant for growth.   You won’t be able to use as much weight on a BOSU ball as you would on a stable surface.  Less weight = less calories burned.  If it’s not for rehabilitative purposes, re-think your training program. Stop training for the circus.

There’s nothing good ol’ fashion strength training can’t do. Simple ain’t sexy, but it gets the job done.

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Become An Insider

You ever wonder what life would be like if you were on a different career path? I think about that from time to time because I don’t know what I’d be doing if I wasn’t writing programs and training people.



Here are some great reads I recommend for the month of April.

How Many Calories To Lose Weight? The Banana Effect

“A short term calorie deficit will not cut it for sustained weight loss.  In fact, going to extremes with calorie reduction (whether through food or exercise) is like putting your results on a metabolic credit card. You’ll get some results but pay steep metabolic penalties later with increased hunger, insatiable cravings and weight gain rebound.”

Deadlifts: Which Type Is Best For You?

Positioning is key, so it’s important to understand that not everyone can (and should) conventional deadlift, and not everyone has to pick it up from the floor. Mike Robertson breaks it down to which type of deadlift is best suited for your training needs.

7 Simple Cues To Improve Your Squat Form

Squat your ass off after reading this.

“Because My Boss Sucks is a Sh**ty Reason to Open Your Own Gym

Before you think about opening up your own gym, make sure it’s for the right reasons.

10 Random Thoughts Fitness On Long-Term Fitness Industry Success

I’ve been in the fitness industry for three years. Considering most fitness professionals leave the game within 1-3 years, that’s quite a career accomplishment on my part.