"I Need to Get in Shape to Get in Shape!"

You don’t need to “get in shape” to work with a trainer, or take a finely crafted fitness class.  A good trainer and a good instructor will enable you to maximize your current potential while constantly improving.  They’ll keep you mentally engaged while ensuring that you’re working in ranges that are healthy, sustainable and improvable.  

You'll get in shape much faster by training instead of spending 8 weeks trying to get in shape to get in shape. 

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Patrick Henigan
Eating Carbs at Night Will Not Make You Fat

Recent studies show that your metabolism speeds up while you are sleeping.  This is especially true if you are working out regularly. 

The majority of your muscular and cellular repair takes place during sleep.  In order for your body to repair it needs a fuel source.  By eating carbs before dinner you are actually enabling your body to build muscle and burn fat.

Eating carbs at night has many other benefits.  Carbs help you sleep better and deeper.  They will also provide a fuel source for an early morning workout the following day. 

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Why Your Body Isn't Changing

Trying to get in shape is a long process.  

It's a frustrating process.  

As a society we have no concept of delayed gratification.  If we want some thing, we want it NOW.  We expect things to appear at the snap of a finger, or the tap of an iPhone screen.

Your body doesn't work that way.  

Your body won't change after a week of good eating, or a month of consistent workouts.  It takes time to adapt, and then even more time to optimize.  The only thing that really matters when you're trying to change your body is consistency and hard work.  

Look, I get it.  We've all been frustrated by a lack of progress in our body when we "feel" like we're doing everything right.


Your feelings don't matter at all.  If you don't have the facts to back up the way you feel you're setting yourself up for failure.  

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Patrick Henigan
Strong Chest, Safe Shoulders

Many cranky shoulders are due to an artificial range of motion being imposed by the loaded barbell. Basically the bar is forcing your shoulder into a more provactive position than the joint is capable of. 

Shoulder pain happens when the bar is near the chest.  That position places your shoulder joint into both a high degree of extension and internal rotation.  That's not a bad thing in and of itself, but many people don't have the needed stability or mobility to handle position without a lot of compensation.  By purposely limited your range of motion you can give your shoulder some time to chill, while still training your chest hard. 

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Patrick Henigan
Take Responsibility For Your Body

Independence is not possible without personal responsibility.  You cannot be a free, self-reliant person unless you are able to hold yourself accountable.  

Personal Responsibility is the single most important personality trait you need to develop to change your body, to get in better shape, to lose weight or to put on muscle.  Recognizing and claiming responsibility for your decisions will free you from destructive thought patterns.  It will allow you to be a stronger person mentally and physically.

The short term difficulties of claiming responsibility for your body are far outweighed by the long term benefits.  

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Patrick Henigan
How To Eat

You need to stop viewing food as an emotional subject, and labeling it as “good” or “bad”. Food is simply fuel that is made up of protein, carbs and fats. I’m going to keep repeating that until it sinks in.

It is our vehicle to change our body, not a way for us to punish ourselves.

Create your own personalized diet, and learn how to adhere with no headaches.

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Welcome to 2018

If you made a New Year’s resolution and are reading this blog I’m going to assume your resolution has something to do with changing your body.  You might want to add a little muscle, or lose a bunch of weight.  Both are worthy goals and both are achievable in a year.  There are some things you are going to need to keep in mind.

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Patrick Henigan
Fix Your Morning

A lot of big-time thinkers, businessman and athletes have great morning routines.  It seems to be a common thread in history.  From Roman Emperor Marcus Aurelius to Big Wave Surfer Laird Hamilton a disciplined morning routine has helped a whole bunch of impressive people do impressive things.  
While everyone’s daily life is different just like what everyone wants from life is different I think there are a few simple rules to follow in establishing an effective morning routine.  

When we wake up we all want to feel good and function well.  That refers to both our body and our mind.  No one wants to be stiff and tight all day, and no one wants to carry that 5:30 AM mental fog with them all day.

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Patrick Henigan