Fitness & Nutrition

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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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25 Badass Workout Quotes

After a long day at work, working out is the last thing you want to do…. 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 …

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The Ultimate Guide: Macronutrients for Beginners

Macronutrients for Beginners

I never heard the word “macronutrient” once in my entire schooling. It’s a travesty how misguided the curriculum is. Good nutrition is woefully covered, but is the most important component of a healthy life.  Read: 5 Crucial Life Skills You’re Not Taught in School (and How to Learn Them) So what is a macronutrient? You have undoubtedly heard this term before, but …

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