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Have you done any stretching today? No? Set aside a few minutes tonight before bed & I bet you sleep better than normal... It's simple things like this that can make a big difference, especially if you're sitting all day. Our body adapts to what we put it through. If you sit a lot, you're going to have tightness. If you train a lot, you're going to have tightness. It's best you address it, bit by bit, day by day, so things don't stack up. All you need is a few minutes a day to begin seeing improvements in your...

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You can initiate change in an instant. But it takes time for you to see the results of that change. And sometimes that's quicker, and sometimes that's slower. This is why I preach consistency. Operating at the highest level of yourself for ONE DAY, doesn't make much of an impact. But doing so EVERY SINGLE DAY for a year would cause insane changes in your life for years to come. And what if you stuck with it? You have to stick with something for an extended period of time if you wish to see the results. I saw this earlier today, and...

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We're almost two weeks into the new year now. And I really hope you're not already comfortable. You've got to shake things up... Unfortunately, most people put too many things on their plate as "resolutions" each year & then they never stick to them. That's why I always preach to start TODAY... regardless of what day it is... like I was preaching in early December so people would be AHEAD at the start of 2022, not playing catch-up right out the gate. You need some form of discomfort in your life. And the more you can tolerate, the better. Discomfort...

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Drink more water! This always seems like a no-brainer for me, and I'm constantly amazed by people who never drink enough water. Most of the liquids you consume each day should be water! Not coffee, not tea, and definitely not sodas. It's cool to have a few caffeinated drinks, but try to stick to the 80/20 rule. Eighty percent being straight-up water. One of the best ways to jumpstart your brain and body in the morning is to drink a full glass of water IMMEDIATELY after waking up. Drinking water first thing in the morning will help replenish everything your...

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I structure my workouts in a very particular way. I like to warm-up slowly and really push blood-flow into the muscles I'm targeting that day, typically 4 sets of 12 reps, performed slow & controlled, focusing on a strong squeeze for activation. This is all "mind-muscle connection" work. I want to warm-up my joints, get a slight pump, and really feel the target muscles working. THEN I switch over to my primary working movement for the day. That's when I'll step up the intensity & weight. Then I'll perform any additional weighted lifts. Then I'll usually superset some machine/weighted lifts...

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