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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. http://www.acsm.org/all-blog-posts/acsm-blog/acsm-blog/2020/03/30/exercise-immunity-covid-19-pandemic 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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  • Are Resolutions Stupid? (4 min read)

    Are Resolutions Stupid? (4 min read)

    The holidays are in the past and the new year has arrived. Now, it's resolution season, right? Or is it? Over the last few years, I've seen a lot of people on social media setting resolutions. I've also seen a lot of people online posting about how "stupid" resolutions are. So who's right? Are they both correct? Are they both wrong? I'm not sure who is the rightful judge of this question. But I'm going to give you my perspective on it after more than a decade of coaching countless clients successfully. Let's start with the primary argument against setting new years resolutions. "It's just another day. You can set a goal at any time. Every day is a fresh start. Don't wait until ....

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  • How to Get Maximum Results in Minimum Time

    How to Get Maximum Results in Minimum Time

    You’ve probably set a goal in the past around losing weight or perhaps building some muscle. Most likely, you’ve also experienced the frustration of working hard and eating right but not seeing the level of success you were hoping to achieve. Maybe your progress was slower than you’d hoped or worse, there was no noticeable change. You’re not alone. Just about everyone has experienced the “WTF” (What the Fitness!?) effect. It’s frustrating, discouraging, and demoralizing. The worst part is that those reactions make the problem worse. You might be thinking, “How could my reaction make the problem worse?” And that would be a good ....

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  • One Big Reason You're "Not Losing Weight"

    One Big Reason You're "Not Losing Weight"

    We’ve all been there, you’re doing everything right, you’re watching your eating, exercising regularly, you’re even drinking more water. You walk into the bathroom to weigh, full of optimism, only to find you’ve gained weight… AGAIN! That’s when you think “Screw it, I’m going to Whataburger.” You probably wish you didn’t know what I’m talking about, but the odds are you do. In almost 15 years in the fitness industry, I’ve seen more people derailed by this phenomenon than I care to remember. And who can blame them? When you’re working hard, making sacrifices, and staying disciplined, you expect to see ....

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