How To Get More Protein In Your Diet

How To Get More Protein In Your Diet

When it comes to re-sculpting your body in any way- getting bigger or getting smaller, the two most important dietary factors are total calories consumed and total protein consumed within those calories.  

A recent study has shown that total calories and the amount of protein within those calories are the only two contributing factors to reshaping your body.  The ratio of carbohydrates and fat contained can vary and will not affect the outcome of the diet as long as they don’t put you into a caloric surplus, or make you eat too much.

These findings make dieting rather simple, but require diligent work in tracking all your calories until you’ve developed a mental computer that can scan, measure and calculate calories on the spot.  That takes years to develop.

Connect Your Mind to Your Muscles

Connect Your Mind to Your Muscles

Each of your limbs, joints, muscles and tendons are dependant and affected by every other limb, joint, muscle and tendon in your body.

That’s why it’s so important to focus on creating a connection between your mind and your body at the beginning of each workout.

Turning this mind-muscle connection on will enable you to build more muscle, move better and function at a higher physical level. Once you can signal and feel each muscle contracting you will enable your body to recruit more muscle fibers into each movement.

The Story You Tell Yourself Matters

The Story You Tell Yourself Matters

You must train yourself to view things as they are.  If you ate too much over the weekend, you are not an asshole you just ate too much.  If you skipped a workout you are not doomed to fail, you just had a bad day. 
 

They key to success is consistency and being able to appropriately deal with roadblocks and setbacks.  You cannot progress if you turn every dietary molehill into a mountain of an issue.  You are human, you will not be perfect.

Like anything worthwhile this reframing of your mind takes time and consistency. 

5 Habits of Highly Un-Injured People

5 Habits of Highly Un-Injured People

Most injuries are 100% preventable.

Common injuries are a product of tightness, lack of mobility and under-recovery. 

These are all things that you can easily prevent and fix by doing a tiny bit of work every day.  Remaining healthy will allow you to hit the gym more consistently, which will greatly increase your chances of reaching your goal and maintaining a high level of fitness.

The Benefits of Heat and Cold

The Benefits of Heat and Cold

This also applies to our environment.  We like to live in a comfortable temperature.  Our homes, our offices, and our cars all have systems that fight against the outside temperature to keep us cozy.  When it’s too hot outside we can make our personal environment colder, when it’s too cold outside we can make it warmer.

Regular exposure to extreme temperatures has amazing benefits. 

Our ancestors were regularly exposed to excessive heat and blinding cold.  It helped transform their bodies into resilient machines capable of excelling and functioning at the highest level.  Our biology is remarkably similar to our early ancestors. We can still use their strategies to build stronger bodies.

We can easily tap back into this genetic potential by taking daily cold showers and using a sauna 2 or 3 times a week.  Heat and cold can help optimize our hormones, speed recovery time and help our minds think and process at a faster rate.

WTF is Intermittent Fasting?

WTF is Intermittent Fasting?

The first thing to know about Intermittent Fasting, or any nutrition protocol, is that it is a tool.  It is not a magic bullet that will fix all your physical and dietary needs.  You need to know why you are applying the tool, and what the tool does.  Our over-saturated, social media fitness culture does not explain this.  There are no miracle workers in health and fitness, if someone tells you otherwise they are trying to sell you a bullshit product.

Intermittent Fasting has many benefits.  It helps your body control cortisol production, increases HGH and Testosterone production.  It helps control daily caloric intake, and it makes your mornings much easier.

This is Fun

This is Fun

The most important traits needed for constant self-improvement are discipline and consistency. 

Not every workout or rep is going to be perfect.  Some days you are going to feel like crap.  You need to learn to enjoy those crappy days.

If you focus on the journey instead of the destination you will be less stressed, more consistent and will reach your goal quicker.  Just remind yourself constantly that you are in a historically privileged position and you get to exercise for fun.  You’re not being drafted to fight barbarians, you’re not exercising so you can outrun the Inquisition.  You’re doing it so you can look and feel better.  You need to recognize how awesome that is.

Fix Your Aching Back

Fix Your Aching Back

Your back pain is just a symptom.  The tightness in your hips and inactivity in your glutes are forcing your lower back muscles to work much harder than they should, and they are fatigued and prone to injury.

It’s 2017 and there are some daily behaviors that are new to us as a species.  Tweeting at the President and pretending you’re making a difference, spinning things in our fingers that were made to specifically to be spun (use a pen like we used to, you stupid kids), and most infamously sitting on our asses all day.

Improve Your Shoulder Range of Motion

Improve Your Shoulder Range of Motion

This is a guest post by my friend Samantha Faulhaber. 

She is a FRCms, FRAs, FR Lower, FR Spine, Kinstretch instructor – all of which means she's a mobility specialist trainer pretty far down the rabbit hole of Functional Range Conditioning and functionalanatomyseminars.com. That’s a teaching group that wants you to ask all the questions and find scientifically sound answers to everything going on with your body’s tissue management, which includes exercise.

She also has excellent taste in music. 

You should follow her on Instagram.