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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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  • How to Increase Your Motivation

    How to Increase Your Motivation

    Motivation is the driving force behind everything we do. The root of the word “motivation” is derived from the Latin word “movere” which literally means “reason to move.” Whether you choose to go to the gym, or start making healthier choices when it comes to your eating habits, or perhaps deciding to organize your home or take care of your yard, motivation is what gets you moving and keeps you moving toward your goal. Taking the initiative to build a habit or start a project requires more than a “just do it” attitude, it requires a genuine “reason to move” i.e., motivation. Motivation is not an inherited trait, it is a ....

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  • Fitness Tip: Schedule Your Priorities First

    Fitness Tip: Schedule Your Priorities First

    TOP FITNESS TIP: THE F3 TRINITY You’re a “normal” person. If I was to ask you what the most important things in your life are you’d probably answer with what I call the F3 trinity. Fitness, Family, and Friendship. Conversely, if you’re a normal person your health and relationships are the first things to be forced out of your schedule by competing priorities. If we all agree that these are the most important things in life why is it so many of us struggle to nurture our health and relationships sufficiently? This weeks Monday Fitness Focus is about prioritizing the actions you take so you can live life fully. So many of us fail to reach our ....

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