3 Moves to Keep Your Shoulders Happy
If you’ve ever lifted a weight, thrown a ball, done a push up, danced, gave a high five or been alive you’ve experienced shoulder pain. The shoulder is a touchy joint where many ligaments, tendons and muscles meet. It is a complicated ball and socket where a lot can go wrong.
Here's a Body Hack: Calm the F*** Down
It’s easy to get caught up in fancy exercise equipment and clothes, but they are absolutely unnecessary. You don’t even need a gym membership or weights to change your body. You just need to be dedicated to the art of physical improvement. You just need the patience to stay engaged even though results occur slowly.
Why I'm a Personal Trainer
I know many of you don’t know me personally. To many of you I’m just some guy talking about fitness and discipline online, and that might not mean much to you. I thought I should take a step back and explain why I do what I do, and why I do it the way that I do it. Hopefully then you’ll see why this means so much to me.
Aging Gracefully: Reclaiming Your Testosterone
Testosterone declines as we age. Yet men across all age ranges have 20% less testosterone today than they did 20 years ago. Men's testosterone levels are lower than at any other point in history. This is due to a variety of factors such as a garbage diet, lack of exercise and too much stress.
Actions Speak Louder Than Tweets
You cannot rely on faint praise and “likes” to build your confidence. These are quick fixes that temporarily balloon your ego but provide no real benefit. Your confidence should come from your accomplishments and the hard work you put in every day.
It’s very easy and very common for people to share nearly every minute of their day. We have Facebook to tell the world how great we are, Instagram to show the world how great we are and twitter to summarize how great we are. This is shallow and uninspiring. Our acts of kindness or the lessons we teach do not result in such quick praise, but their effects last much longer. Are you chasing a quick ego fix or are you putting in the work to build true confidence?
How to Use Your Phone to Stay on Track
You use your phone for nearly 5 hours a day. Those 5 hours can be a waste. Or they could be a reminder to keep you on track. If you optimize this space you will always be reminded of your goal.
Your Guide to Kettlebells
The kettlebell is an indispensable tool for increasing strength, athleticism and burning fat. The high pace of a kettlebell swing incinerates fat and forces your metabolism to go into overdrive. Kettlebells should be included in everyone's fitness and training program.
Rock Solid Leg Finisher
Today's post is a guest article from Joe Pepe of Supreme Fitness. Joe is one of my best friends and an incredible personal trainer who has been published in Men's Fitness and played in the MLS. He has an expertise in developing lower body power and endurance for athletes and non-athletes, as well as a knack for making training fun. Sometimes at his own expense. Most importantly he was a groomsmen in my wedding.
How to Change: A Simple Trick
You have the ability to change your body. You have the ability to change your attitude. Despite years of weakness and other negative situations you can always choose to overcome your surroundings. Your past will only haunt you if you let it remain in sight, choosing to tether your mind to past indiscretions or pain. You have the ability to sever the chain of your past, letting the event go and the scar remain.
Flexible Dieting 101
There is only one truth about the human metabolism- it is incredibly adaptive. We have evolved eating whatever we could get our hands on, our bodies can function on a majority carnivorous diet, a majority vegetarian diet and an omnivorous diet. You can lose weight, gain muscle, rebuild your health or feel better eating any diet.
That being said your diet should still be built around whole foods, like those listed above.
A diet is largely a game of smart sacrifice. You need to forego some of the things you enjoy, but not all of them. If you love cereal in the morning and can’t see yourself making it a month without it, you can include it but you need to first recognize that you will need to sacrifice something else, like pasta for dinner, to make up for the amount of carbohydrates in the cereal. You can make a diet plan that includes your favorite foods, but still puts you in a caloric deficit.