Finding optimal training frequency is not only an often overlooked but vital part of your fitness journey, but it can change and your progress hinges on it! So how do you find that "sweet spot" between overtraining and under-training? Here is a breakdown of what you need to know: The Warning Signs: ● Too Frequent (Overtraining): You risk injury, performance decline, and adverse health effects like constant soreness, increased resting heart rate (5–10 bpm up), hormonal imbalan

Most people think they’re eating healthy, but marketing labels like “sugar-free” or “made with real fruit” can be incredibly misleading. If you want to take control of your nutrition, you need to know how to cut through the "serving size BS". Here are 3 ways to decode your labels like a pro: Check the Ingredients FIRST : If it looks like a high school chemistry experiment, it probably isn't the best choice. Ingredients are listed by weight, so keep an eye on what's at the top

We all know cardio is "good" for us, but "spiking" your heart rate to peak levels for short durations is a game-changer for your health. Here is why I’ve made it a non-negotiable: 1. Heart Strength: Your heart is a muscle; training it makes it a more efficient pump. 2. Circulation: Better blood flow means better recovery and more oxygen to your tissues. 3. Disease Prevention: Reduces risk of heart disease, diabetes, and stroke. 4. Metabolism Boost: You burn more calories and

Motivation is fleeting. It’s great for setting goals, but it’s completely unreliable for reaching them. When it runs out—and it will—you’re left back at baseline. The secret to moving the needle isn't "trying harder," it's creating Standards of Success. What are your Standards? These are the non-negotiable actions that keep you focused regardless of your mental state or how much "motivation" you have today. To build yours, start with your “Why Factors”—the deep, meaningful re

Over the past few years, I have had some occasional but recurring tweaks in my low back and hips. It seemed they were getting more frequent but also, more irritating. One year, a couple of my close buddies and I went camping. Part of this annual trip is to complete a misogi, which is a physical and mental challenge. Well, this past year, it really kicked my butt and while I finished, it was a huge struggle. Both of these incidents convinced me that I need to do something to A

Triceps are probably my favorite bodypart to train and I think they don’t get enough attention. It’s important because it makes up about 75% of the upper arm size, is a key aspect of pressing movements and functionally, a very important muscle. FUNCTION: The triceps are composed of three smaller muscles (long head, lateral head and medial head). The function of the tricep is extension (straightening of the elbow). When someone does a front bicep shot, it’s the long head that

With all the talk about hitting big goals, I want to downshift to focus on small wins. Often it’s the big goal and destination that gets all the attention. We all know examples of this, a big bodyfat loss goal, perhaps a competition, a vacation or wedding, maybe the marathon. I’ve got some big goals myself (like improving a cardio goal) that I want to achieve this year. While it’s great to set big goals, they can seem so distant into the future. They are likely weeks, months

First, let's talk about what causes hunger, surprisingly, there are a number of causes. While the most obvious is that you need to eat, there are some underlying factors. 1. Blood sugar starts to drop. This is a trigger to initiate eating. 2. Your senses deceive you. If you walk by something that smells or looks delicious, it can cause those rumblings to start. Note: DON'T TRUST THIS! 3. You have an increase of the hormone ghrelin. This is your hunger hormone and increases yo

Recently I was asked the question on which foods should be considered bulking foods and which ones should be considered cutting foods. To rephrase this, which foods should be consumed when the focus is on gaining muscle (for the record, I don’t like the term bulking, prefer massing) and which foods should be consumed when losing bodyfat. The easy nutrition coach response would be to just say either, you only have to hit your macros. While that’s true, the reality is, there ar

My goal/focus of these is to breakdown each bodypart and cover multiple aspects as it comes to training it. Specifically function, considerations, my favorite exercises, general tips and tricks. Today I’m going to talk about your biceps, was going to do arms, but that’s a lot and want to make sure I cover it all in depth. Education is important but big biceps is importanter (lol). Here are some things I see often. One, biceps get overtrained either directly or indirectly. The