How to Make Your Muscles Grow

How to Make Your Muscles Grow

Are you doing endless biceps curls but not seeing any muscle growth? Maybe you’re working your ass off (literally) to build some booty but have no junk in the trunk to show for it. Building muscle is part art, part science. This post will cover the science part. It’ll show you three types of training that need to be in your program to maximize muscle development.

Bright Spots: Find What Works and Replicate It

Bright Spots: Find What Works and Replicate It

When Jerry Sternin arrived in Vietnam in 1990, he spoke no Vietnamese and had no idea what he was going to do about the hopelessly complex problem he’d been tasked to solve. Sternin was working for Save the Children, an international organization that helps children in need. He had been sent to Vietnam to fight severe malnutrition.

Part 3: How to Start a Ketogenic Diet

Part 3: How to Start a Ketogenic Diet

In part one of this post, we looked at the basics of the ketogenic diet—a high fat, moderate protein, and low carb diet. In part two, we looked at the benefits and side effects of the diet. This third and final part will look at how you can put your body into ketosis and get started on the ketogenic diet.

Part 2: Benefits and Side Effects of the Ketogenic Diet

Part 2: Benefits and Side Effects of the Ketogenic Diet

In part one of this post, we looked at the basics of the ketogenic diet—a high fat, moderate protein, and low carb diet. We also looked at how it switches your body’s fuel source from glucose (from carbs) to fat. In this second part of the series, we’ll look at the benefits and side effects of the ketogenic diet.

Part 1: Beginner’s Guide to the Ketogenic Diet

Part 1: Beginner’s Guide to the Ketogenic Diet

The ketogenic diet has exploded in popularity. The diet changes the body’s preferred fuel source from carbs to fats. In this multi-part post, I’ll go over what you need to know before trying the ketogenic diet. The first part of this post will cover the basics—what is the ketogenic diet and how does it work.

5 Daily Habits That Everyone Can Do

5 Daily Habits That Everyone Can Do

The net is full of well-intentioned articles on the habits of healthy people. They range from 30 minutes of daily exercise to meal prepping. While these are great habits, they’re not realistic for everyone. So, I put together 5 habits that are as easy as brushing your teeth. They may seem simple, but simple works. Do them consistently and you’ll be surprised by the results.

Part 2: Why You Need Thoracic Spine Mobility

Part 2: Why You Need Thoracic Spine Mobility

You know those old people you see getting around with a ‘U’ shaped kink in their spine. Doesn’t look comfortable, does it? Well, that’s where we’re all heading if we keep living in front of electronics without paying attention to our thoracic spine. In part one of this post, I explained why mobilizing your thoracic spine is really important. Now we’re going to look at exercises to help you straighten up those rounded shoulders.

Part 1: Why You Need Thoracic Spine Mobility

Part 1: Why You Need Thoracic Spine Mobility

Do a quick scan of your posture. Are you hunched over a computer reading this? Are your shoulders rounded? Is your neck held forward in a ‘texting neck’ position? If you answered yes to any of these questions, you’re probably lacking mobility in your thoracic spine. This will set you up for injuries and pain. You’ll also end up moving around with the grace of the Hunchback of Notre Dame.

The Secrets of Life are Right in Front of Us: 11 Clichés That Hold True

The Secrets of Life are Right in Front of Us: 11 Clichés That Hold True

When it comes to health and fitness, the things that actually work are boring and basic. Telling someone to eat more vegetables and protein isn’t interesting or sexy. But tell them about nutrient timing, supplements, or weight loss hacks and they’re all ears. The bullshit sells and the important stuff that works gets overlooked.

Periodization: Plan Your Training for Continuous Improvement

Periodization: Plan Your Training for Continuous Improvement

You started off training for a specific goal. Maybe you were trying to build muscle or prepare for a marathon. Initially, you saw some quick results but have hit a plateau. You’re showing up consistently. You work your ass off when training. But the needle won’t budge. Does this sound familiar?