Fitness & Nutrition

Conquer Thy Body: 5 Workout Enhancements to Build Lasting Muscle

Muscle Building Technqiues

 This is Part III of a three-part series on understanding the fundamentals of a successful workout program. My goal is to help you avoid the common pitfalls in a world of false information. I will break down concepts using scientific reasoning and evidence, so you know exactly what you need to do to maximize your time and effort in the gym. (Part I and ... Read More »

Conquer Thy Body: The Simple Science of Muscle Growth

science of muscle growth

 This is Part II (read Part I here) of a three-part series on understanding the fundamentals of a successful workout program. My goal is to help you avoid the common pitfalls in a world of false information. I will break down concepts using scientific reasoning and evidence, so you know exactly what you need to do to maximize your time and effort in the ... Read More »

Conquer Thy Body: Avoiding Bad Fitness Advice (Two Books to Trust)

Conquer Thy Body - How to Navigate the Overwhelming Advice of the Fitness

 This is Part I of a three-part series on understanding the fundamentals of a successful workout program. My goal is to help you avoid the common pitfalls in a world of false information. I will break down concepts using scientific reasoning and evidence, so you know exactly what you need to do to maximize your time and effort in the gym. I’m obsessed with ... Read More »

Becoming One with the Cold: My HIIT Contrast Shower Routine

HIIT contrast shower

“The cold makes you go within.” -Wim Hof One of my 2015 goals was to incorporate cold shower therapy into my daily routine. I had recently found Wim Hof and became mesmerized by his interviews where he discussed his rare accomplishments through the mastery of cold water therapy and controlled breathing. I was impressed with the logic behind his actions and wanted to embrace the cold. So ... Read More »

The Expert Guide to Getting Motivated for the Gym

How to Get Motivated For Your Workout

I’ve been there. So have you. It’s 5:30, and you just finished another 8+ hour workday. It’s Monday, you had a pretty wild weekend, so you’re sleep deprived and lacking you’re usually energy. You’re mentally shot. You woke up planning to go to the gym, but now you aren’t so sure… “I’ll just go tomorrow instead” you say. “Besides, it’s ... Read More »

The Ultimate Guide to Stretching for Flexibility (Plus 15 Videos)

The Ultimate Guide to Stretching for Flexibility (Plus 15 Videos)

I’ve NEVER been flexible. Hamstrings, quads, hips, back, calves, glutes – my muscles and joints are in a constant state of stiffness. I’ve dealt with on-and-off hip and lower back flare ups for 12-18 months, probably related to lifting weights 4-5x a week for the last decade. However, in recent months, I have made a conscious effort to stretch more when ... Read More »

How To Stay Healthy Sitting at a Desk All Day

How to Stay Healthy Sitting at a Desk All Day

It was 3PM. I stood up, slightly agitated that I had sat at my desk for 1.5 hours without moving.back th As I walked down the hallway towards the bathroom, I glanced to my right into the 10 or so offices I passed, noticing that everyone was still in their offices just the same as they were hours ago. Same ... Read More »

Three Leg Exercises That Will Break You

The muscles in the legs have long been underdeveloped by many self-proclaimed “gym rats.” I see countless guys in my gym with impressive, developed upper bodies on top of a very average lower bodies. Leg exercises are just not the popular thing to do in the gym. However, development of the calves, hamstrings, glutes, and quads are vital for  having ... Read More »

A Simple Exercise for a Monster Chest Workout!

For anyone who regularly hits the gym – having a monster chest is usually a goal. Everyone is familiar with the three more popular variations of the bench press (flat, incline, decline). While these are great exercises to build a bigger chest – I want to focus on a less used exercise that will absolutely help you blast through plateau’s ... Read More »

25 Badass Workout Quotes

Next time you are feeling tired or lazy and do not want to go exercise – read some of my favorite workout quotes below to fire you up!!   “Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn’t matter when you start or ... Read More »