There's a reason this is an old adage--emphasis on old...as in outdated. The better way to think about it is "good pain" vs. "bad pain." How do we know what pain is good and what is bad? Good pain is pain with a purpose...something that makes you better. Bad pain just hurts, doesn't make you better. A few examples to hammer home the distinction: leg muscles burning during lunges? Good pain. Sharp knee pain during the very same lunges? Bad pain. Lungs straining for oxy

The deadlift has gotten a bad rap over the years as a villainous exercise that destroys people's backs. While it is true that a deadlift can cause major damage to the body if done improperly, it is also true that a well-executed deadlift will help you reach your maximum potential for strength, performance, and body composition goals. If I could only do one exercise and wanted to get as much out of it as possible, deadlifts would be on my short list of choices. It's just th

Quick caveat: when most people say "I want to lose weight" what they really mean is "I want to reduce my bodyfat percentage." Here are 3 mistakes to avoid if you're trying to reduce bodyfat: 1. the "starvation" diet While it is true that you must create a caloric deficit in order to see a decrease in bodyfat, how much of a deficit is an important question to answer. The American College of Sports Medicine defines a "safe" rate of weight loss as 1-2 lbs/week. This corresp

1: Move every day Don't just work out once or twice a week, commit to a lifestyle that includes more movement . Did you know that walking a mile burns the same amount of calories and running a mile? We can't all commit to running every day, but we can all move every day. One super easy way to put this into practice is with a pedometer or fitness tracker like fibit or apple watch . Make sure to get at least 10k steps/day. 2: Build muscle with resistance training Buildin

Last time we talked about how to get your spine into a neutral alignment reliably and quickly, but no workout is done without moving your body through space. How do you keep your neutral alignment while moving? Practice of course: you want to start with positions of lower complexity and master precise control there, before progressing to positions of higher complexity. As you move through this progression, your primary focus must be on precise control of the core. Inter

To maximize recovery, and resulting gains in fitness and muscle mass, when you eat and what you eat post-workout is crucial. It’s...

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Regularly making poor dietary choices before workouts can ruin your ability to progress. Wise choices, on the other hand, will fuel you...

Breakfast is, for many people, the first opportunity you have during the day to “cast your vote” for the type of person you want to...

We all have good intentions when it comes to what we eat. We know we should have a salad full of a variety of organic, farmer’s market...

Last year, I wrote a post about how fitness and exercise are different at various points during our lifespans. Today, I want to zoom...

In order to have what we refer to as a strong core, we need our bodies to possess a few capabilities: muscular balance, strength, and...

In the 90’s , I remember my mom having a VHS tape workout video that promised to deliver 6-pack abs . These days, people are chasing a...

I’ve coached several youth sports teams, and the single best thing I’ve done for my teams has nothing to do with dribbling a basketball,...

Don't let "bad weather" break your good exercise habit! I once read an account from a man who loved exercising, but got in trouble with...

Our tables will be full of temptations for the Big Game . Here are a few strategies to help you survive the madness: don't show up...

If you’re looking to start a new exercise habit, the kind you will do is the best kind to do. Doesn’t matter if that’s a dance class,...