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  • The 3 WORST Workout Routine Mistakes (Part 2 - Recovery)

    The 3 WORST Workout Routine Mistakes (Part 2 - Recovery)

    You're back! Welcome welcome... If you're just starting to read this series, you can go back and read part 1 later . It's not a prerequisite for this section of the 3 part series. So, back to it. We're talking about the 3 WORST Workout Routine Mistakes that are killing your results. Can I tell you a quick story? When I was in Marine Corps Bootcamp my Drill Instructors nicknamed me... Fallopian Tubes... I remember it like it was yesterday. It was our first strength test, and part of the USMC strength test is pull-ups, which is not my strong suit. I stepped up to the pull up bar with where the DI was staring at me like he hated every inch of ....

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  • The 3 WORST Workout Routine Mistakes (Part 1 of 3)

    The 3 WORST Workout Routine Mistakes (Part 1 of 3)

    How many times have you started a new workout routine? You get excited, commit to the process, and weeks or months later, you find yourself utterly frustrated with your results (or lack thereof)? It takes a lot of time to get yourself psyched up for a new routine. It takes a lot of energy to get started. And often costs a fair amount of money to get a routine, whether from a trainer or an app, or something else. To invest all that time, money, and energy and be left with little to nothing to show for it is highly discouraging. What if I told you, assuming you have a good plan, that virtually all fitness struggles come down to 3 significant mistakes that people make? Well... ....

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  • The 1st Principle Of Exercise (Especially if you're over 40)

    The 1st Principle Of Exercise (Especially if you're over 40)

    The 1st Principal Of Exercise (especially after 40) Why you should follow the 1st principle Hey there Sally, That's your name, isn't it? No? I figured it was worth a shot. If your name IS Sally, I'm confident I got your attention. If not... Well... Maybe I'll get it right next time. But I digress... I've got something better for you today than a name-guessing game. You're going to learn the 1st principle of exercise. This principle applies to everyone, but it's especially applicable to you if your over 40. What's that you're saying? "Get to the point, Justin!" Oh yeah, sorry, I get all hyped up on the ....

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  • This Hormone Is Ruining Your Results

    This Hormone Is Ruining Your Results

    Warning: If you're not paying attention to this one hormone, there is a good chance it's causing you to burn muscle and build fat . You read that right. There's one hormone that is the antithesis of all things health and fitness. This one hormone has the power to undermine all your efforts in your workouts and your nutrition if you're not careful. And here's the thing... It's addictive... It's deceptive... And it's excellent at making you fatter, weaker, and less happy. What hormone am I talking about? I'm talking about cortisol. You've probably heard of it. It's most commonly known as the "stress hormone." And ....

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  • WOW! Stuffed Acorn Squash: FAST, Festive, Simple, AND Delicious

    WOW! Stuffed Acorn Squash: FAST, Festive, Simple, AND Delicious

    If you're looking for something fun, festive, filling, and delicious that the whole family will enjoy, then you've found what you're looking for! Give it a try and comment with your thoughts when you're done. Stuffed Acorn Squash With Brown Rice And Turkey Ingredients: 2 Acorn Squash (about 2 1/2 pounds) 1 tbsp Olive Oil 1/2 lb sweet or hot Italian turkey sausage (chicken sausage works as well) 1 small onion 1 medium red pepper Salt and Ground Black Pepper 1 Package precooked whole-grain brown rice (scant 2 cups) 2 tbsp fresh chopped parsley Directions: Lightly grease microwave-safe large plate; place squash halves, cut sides down, on plate (It's ....

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  • Intermittent Fasting: What does the research reveal?

    Intermittent Fasting: What does the research reveal?

    "I went into this hoping to demonstrate that this thing I've been doing for years works, but as soon as I saw the data, I stopped," said UCSF researcher Dr. Ethan Weiss. For 7 years now, Dr. Weiss has been experimenting with Intermittent Fasting. Eventually, he decided to run a randomized clinical trial to get some evidence. And the result of that study is what you'll learn about in this blog... Proponents of intermittent fasting defend it like a mamma bear defends her cubs after a long winter fasting in a cave... Coincidence? At least 4 or 5 times a week, someone asks me... "So, what do you think about Intermittent Fasting?" Or "Does Intermittent Fasting really work?" ....

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  • Carry Your Shield (2 Min Read)

    Carry Your Shield (2 Min Read)

    Our current situation reminds me of a story I heard about the Roman legions from Ryan Holiday. During times of war, the Roman legionnaires had a rule. You could drop your spatha (sword), drop your spear, and even lose your armor, but there was one thing you couldn't drop, your shield. Dropping your shield in battle was punishable by death. That's how seriously the Romans took their simple shields. The reason was quite simple. Your spatha, spear, and armor were only there to protect you, but your shield was there to protect everyone around you. For that reason, it was considered the most potent tool the legions had in warfighting. You carried your shield for the ....

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  • Science Made Simple: ACSM's Exercise, Immunity, and the Covid-19 Pandemic

    Science Made Simple: ACSM's Exercise, Immunity, and the Covid-19 Pandemic

    I recently came across an excellent article by the American College of Sports Medicine (ACSM) called "Exercise, Immunity, and the COVID-19 Pandemic," written by Richard J. Simpson, Ph.D., FACSM. It's worth reading. Although it's not a super clinical read, it isn't exactly accessible either. However, the material is essential for more people to hear. This blog post will be a layman's summary of the article intended to make the content shorter and easier to read, and I'll link to the full article if you'd like to read it for yourself. Our immune system defends us ....

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  • 4 Things The Marine Corps Teaches You About Adversity

    4 Things The Marine Corps Teaches You About Adversity

    I'm often asked if I enjoyed my time in the Marines. I usually say something like "not really." The truth is, like most grunts, I couldn't wait to get out. I rode a wheely on my motorcycle out the gates of Camp Pendleton, and it might have been the happiest day of my life. The next follow up question I get is usually something like, "do you regret joining?" and I typically answer with "I wouldn't trade it for anything." On the surface, it sounds like a contradiction. It's not. Three deployments in 4 years was grueling. I lost many friends. I was away from my loved ones for 7 to 9 months at a time. We often didn't sleep for days. The food was terrible. We spent hours upon hours every ....

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  • Does HIIT Cardio Burn More Calories? (4 min read)

    Does HIIT Cardio Burn More Calories? (4 min read)

    I've gotten a few questions this week on HIIT (High-Intensity Interval Training) benefits. The main question was, "Does HIIT burn more calories than doing lower intensity cardio for longer?" If you're interested in HIIT, you're probably hoping to burn more calories in less time. You're busy, and you need the most efficient way to get your cardio in possible. In this blog, you're going to learn:

    What HIIT is
    Does HIIT burn more calories vs. steady-state
    How to properly build a HIIT cardio routine So what is HIIT?
    HIIT has become a popular method for both strength training and cardio over the last few years. HIIT is probably what you think it is. It's ....

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