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Gym Etiquette; Stop Saying “Sorry, I just got here”

After finishing up three different chest exercises - incline press, bench press and cable flys—I headed toward the chest press machine at my gym. Machine chest press is my final exercise, and hopping on the machine meant that I could wrap up my workout after a long day of work.

To no surprise, it was already taken by a gym-goer and their partner, as many of the machines typically are during peak times. So I decided to ask, “Excuse me, how many sets do you have left?” Usually, if the reply goes something like “I’ve got 30 minutes left” or “Ten more sets,” I'll bounce to another machine before returning. But the person on the chest press machine replied: “Sorry, I just got here.” Flustered, I just said “Okay,” and left.

STEER CLEAR OF PRE-WORKOUT! HERE’S WHY

Look, I get it. You know you’ll feel better if you work out. But maybe your alarm was extra-unwelcome this morning or you’ve had an exhausting day. And you know that with a little bit of a boost, you’re not just more likely to actually feel up to exercising — you’re also more likely to crush that workout.

And that makes a pre-workout pretty appealing, but that quick high comes with some serious lows you need to be aware of.

HOW MUCH CAFFEINE IS TOO MUCH?

It’s def possible to have too much caffeine. On top of that, certain situations — like coffee on an empty stomach — can give caffeine a bad rap, even when it’s really the other things at play causing the problems. 

All this said, I’m pro caffeine, just in moderation. Too much caffeine is going to literally jack you up, especially consuming too much at one time. But how much is too much? I’ve got you.

How To Get Stronger As You Age

“It’s not the years, honey, it’s the mileage.” – Indiana Jones

Like Indy, you’ve lived a little. 

But, getting older doesn’t mean it’s time to sit on the sidelines. You don’t have to grow weaker and give up what you love. No matter how many miles are on the odometer, you can get older and stronger. 

And this strength can impact your healthy lifespan in powerful ways. As we’ll show you below, getting stronger is associated with better aging and mortality, stronger bones and heart, and improved quality of life. 

The best news? It’s never too late to add strength and experience the benefits of exercise. But if you want to stay fit (get in even better shape) as you age, you need to start thinking about your training differently. 

What To Do When You Can’t Sleep: 13 Great Tips

I know, I know. Everyone is telling you how important sleep is these days. Magazine articles guilt-trip you about how many hours you spend snoozing, news stories report on the number of traffic accidents caused by sleep-exhausted drivers.

But here’s the reality: most of us, at some point or another, will have a hard time getting enough sleep. Whether we’re just too busy to spend enough time in bed or stress causes us to toss and turn all night, no one is guaranteed a good night’s sleep every single night.

So we want to help you. We want to change the way you view sleep: not from a “shame on you if you’re not sleeping great” perspective, but a practical “let’s try to get as much of this stuff as possible” perspective. Try these helpful tools and clean up your sleep hygiene, such as a consistent sleep schedule and begin daytime habits that encourage sleep.

Here are our realistic tips for falling—and staying—asleep.

The Illusion of Commitment

It’s easy to commit to anything. It’s something few people are willing to admit. Because it’s not the commitment that matters.

You can commit to a workout program or a diet, and begin with the best intentions.  

But, what do you owe those plans?....

HOW OFTEN SHOULD YOU EAT A DAY? MYTHS & FACTS ABOUT MEAL FREQUENCY

Can you trust your hunger or should you schedule your meals?

You may have heard that eating 6 small meals per day will boost your metabolism and help you lose weight. Or maybe the exact opposite – that fasting is great for weight loss.  

There is a lot of confusion about meal frequency in the health and fitness industry.

But don’t worry – there’s one rule to rule them all.

The Different Forms of Whey Protein And What’s Best For You

Is all protein made equally? And, why are there so many different forms of whey protein?

I thought I knew the answers to these questions, but with a lot of research, I quickly learned that there’s a dark side of the supplement industry that has nothing to do with illegal ingredients or dangerous products.

In many cases, the “good” supplements you take might not be giving your body what you think. That’s because different types of whey proteins might make a difference in absorption.

And, more importantly, the number of loopholes on supplement labeling makes it almost too easy for supplement companies to lie about what’s on the label.

In the last 10 years, research shows that health officials have issued almost 800 warnings to dietary supplements containing dangerous ingredients. And, in nearly every case (98%), the USDA found that the ingredients in question were nowhere on the label.

If you want to make sure the label you’re reading is accurate, make sure you’re taking a product that has a third-party certification. Good options include NSF Certified for Sport, Informed Sport, and BSCG.

If there’s no third-party certification, just know that means no one has validated that what it says on the label is actually in the product.

Beyond smoke and mirrors on your protein label, here’s what you need to know about choosing between different protein powders and how to find the best whey protein for your needs and hard-earned money.

Helpful Tips When You’re Struggling With Fitness Motivation

Reasons You Might Feel Unmotivated & How to Overcome Them

One of the best places to start when you’re struggling with motivation to exercise, is to try to figure out why that is. There could be a multitude of reasons, but I’ve got a few common ones to share with you, and some simple ways to help you get moving again.

HOW TO MOTIVATE YOURSELF TO MOVE:

I think one of the most important things to consider when related to stress, is that you need to listen to your body. Exercise itself can be a stress on the body, so ease yourself back in gradually, gently and don’t pressure yourself.

If you don’t feel comfortable returning to gyms yet, workout at home with our custom coaching (online coaching) or head outside for a run or a cycle.

Try long walks on the weekend, morning meditations or yoga to build some strength.

9 Resistance Band Exercises for Beginners That’ll Totally Kick Your Butt (and Arms, and Abs)
The pros of working out at home include not having to commute or comb your hair to squeeze a sweat session in during the day. Exercising at home can also be more cost-effective: Online memberships go for about the price of a fancy smoothie. The only con is that, chances are, your home lacks all the fancy (or at least large) equipment you can find at the gym. Resistance bands, however, solve that problem—especially if you're a beginner fitness enthusiast.

They come in a variety of lengths, difficulties—light, medium, heavy, extra-heavy—colors, and shapes. You can do a variety of exercises using resistance bands such as bicep curls, shoulder press, chest press, squats, and many more. In other words, an affordable resistance band is pretty much all you need to mimic the movements of any piece of gym equipment at home and get a full body workout.

If you're a newbie who wants to give resistance band exercises a try, keep reading to learn the benefits of it, nine beginner-friendly moves, and tips on how to make the most out of your practice.

7 Weight-Loss Tips For A Busy Schedule

Losing weight isn’t easy, but it’s one of the most commonly cited health and fitness goals. A survey found 51% of Americans hope to lose weight in 2022. But between balancing work, family, kids’ schedules and social obligations with a real need for rest, it can be difficult to lose weight, let alone keep it off.

It seems like no matter where or when, we all get busy, and when that happens, often our weight-loss goals fall from number 1 to off the list entirely. But there are strategies to keep your eating and exercise on track.

I think one of the critical points is to not make other things and people a priority over self-care. Recognize your health is paramount to all facets of your life, and know you will be better at your job and relationships when you feel your best. 

3 Metabolism-Boosting Micronutrients For Weight Loss

When it comes to boosting your metabolism, every grocery or drug store carries plenty of weight-loss supplements that make bold claims, but there’s a better place to direct your shopping cart: the produce section.

Focusing on whole foods like vegetables and fruits can provide the types of vitamins and minerals that are helpful for weight loss, with the added benefit of getting fiber and antioxidants.

When deciding what to pick, some options are especially potent for metabolism-boosting micronutrients. Consider these choices on your next shopping trip:

The Best Bodyweight Workouts For Muscle, Strength, Conditioning, And More

If you were to challenge someone to get into shape without stepping into a gym, they’d be confused. It’s as if some people still believe you can only build muscle, get stronger, or improve conditioning by lifting weights or using machines. That’s just not true.

Bodyweight training is convenient, can be done anywhere, and can be easily modified to fit nearly any fitness goal. Let’s stop ignoring bodyweight workouts and formulate an effective plan for any goal with modifications, intensity techniques, and detailed explanations of execution.

7 WAYS TO WORKOUT WITH YOUR DOG

Your favorite canine just might be the key to keeping you fit. Learn how to turn running, hiking and swimming with your pup into a bonding activity.

Whether you’re a long-time dog owner or a pandemic-puppy parent, you know the power of pets to keep you sane and happy. What’s more, your dog can also keep you fit. Dogs can help motivate you to get out of your house and exercise.
 
Working out with dogs is a great way to bond with them while improving dog obedience. It’s really fun to work out with your dog.
 
Going for walks is just the beginning. Dogs can participate in a range of activities. Incorporate your dog into hiking, surfing, kayaking, camping, yoga, trail running, strength training and boot camp classes. Just start slow with a new activity and build up, and don’t get frustrated if your dog can’t do it right off the bat.
BMI is a BS Number
As a health and fitness professional, I initially thought it was nice that my doctor’s office started sending me helpful emails about making healthy food swaps and adding more steps into my day shortly after my last regular check-up. Then, I came to discover that it was actually an automated response to the body mass index (BMI) number that was calculated during my last visit. My doc’s system thought I was “obese.”
Is A Calorie Really A Calorie?

We often think of calories as something we eat, but, the truth is, a calorie is simply a unit of energy. More specifically, a calorie is the amount of energy required to raise the temperature of one gram of water by one degree Celsius. 

What does the temperature of water have to do with calories in your food? Well, scientists determine the amount of calories in a food using a technique we’re all guilty of in the kitchen: they burn it.

Custom Coaching
I want to introduce the NEW Custom Coaching experience, this is where you can choose 4, 8, 12 or 16 weeks of 1-on-1 online coaching with me. All custom everything. Reach your goals, build the body you want, and change your mindset forever.
  • Custom Nutrition Plan
  • Custom Training Program
  • Weekly Check-ins
  • Eat foods you LIKE
  • Real Results
Weak Point Training!
Let's all be honest for one moment. When you look into the mirror, what do you see? Do you see such mind-boggling symmetry, definition, and muscularity which is nothing short of perfection or do you see a body with distinct weak points?
What Is The Best Way to Burn Calories In 30 Minutes

So, you want to get active, burn some calories, and lose some fat? But you don’t think it’s possible because you don’t have that much free time for exercise? 

If that’s the case, read on because we’ll be going over the best way to burn calories in 30 minutes or less. 

Ready? Let’s dive in.

When It Comes to Exercise, People Get Different Results

Do you know the number one reason why generic workout programs and diets don’t work for most people? Sure, they seem decent enough at first glance, but you’ll rarely hear someone say:

“Yeah, I found a program on Google, ran it for three months, and made a ton of progress.” 

It’s been known to happen, but most people who make any progress do so thanks to a tailored plan. Let’s discuss why that is and what it means for you.

Walking - The Simple Path to Feeling Sexier and Living Longer

Walking is one of the activities we all perform daily, but few people recognize its benefits. Fewer still understand the profound importance of walking and make a conscious effort to increase their step count. 

In today’s post, we’ll go over the activity, its benefits, and why you should walk more each day.