My Magic Bag
The Takeaway: The tools I use to improve mobility, reduce soreness, recover faster, and deal with injuries, all inside a convenient travel bag. My favorite recovery tools fit in one bag Pain, soreness, tension, tightness. We all experience them, but a few magical tools I use on myself and my athletes can make them disappear…
Read MoreHow I Fix Injuries and Ouchies
The Takeaway: Reduce pain from injuries by foam rolling, training the opposite movement, and strengthening with lighter resistance. My Simple Approach to Injuries I consider any type of pain an injury. Injuries are inevitable, and you are going to get hurt if you haven’t already. No fun, but when you know how to handle them,…
Read MoreIntensity vs. Suffering
Intensity is NOT what you think it is The Takeaway: A true measure of intensity is the amount of resistance you are exposing your muscles, bones, and joints to, not some form of suffering. This typically means lifting heavy enough for 3 sets of 5-12 reps (with maybe one or two reps to spare). I…
Read More#47 – Recovery Is For Old People
The Takeaway: Recovery is more important as we age, and it’s how these elite athletes played at the top of their game well beyond their years, and so can you. Last October, two 40-something quarterbacks lined up on opposite sidelines. Aaron Rodgers, 41 at the time, against Joe Flacco, also 40. Two guys who were…
Read MoreWhy You Feel Tight
Stretching Is NOT Enough The Takeaway: Foam roll, stretch, warm up, and lift in the fullest range of motion you have available. I see it every day I’m in the gym: people doing an ineffective stretch, skipping a warmup, or lifting with a limited range of motion (ROM). They’re the same ones who complain of…
Read More#46 – There Are Only Baby Steps
In fitness, there are only baby steps. Ya ya, fitness is a journey. Trust the process. Consistency beats intensity. You’re beautiful as you are (are you?). You’ve heard it all before. I say it a lot myself. Maybe you roll your eyes. Maybe you’ve heard it so much that you no longer hear it. Girl,…
Read More#45 – 6 exercises you should know
”Something shifted that would transform my life forever. I felt strong for the first time.” I’d been trying to get fit for years. Hiring personal trainers, doing bodybuilding splits, nothing but abs and arms, group classes, and high-intensity workouts. I’d start, see some results for a few months up to a year at most, then…
Read More#44 – I didn’t get fit until my 30s
It’s been a while. No long explanation. Just something I’ve been building for 15 years that I think you’ll find useful. Here it is. Most people in the fitness industry have always been fit. They grew up playing competitive sports, hit the gym regularly, and have the discipline to meal prep and never skip workouts…
Read More6 Exercises Everyone Should Know
Each of these exercises, when practiced weekly, will lead to a balanced, functional, and strong body that moves well, even as you age. In other words, you could do only these for the rest of your life and be pretty fit. Here are the primary benefits for each: Squat Deadlift Split Squat Single Leg Deadlift…
Read MoreWhat Youth Training Should Look Like
The Highlights The Problem with How We Train Kids Walk into most youth fitness programs, and you’ll see kids doing versions of adult workouts. Kids ARE NOT small adults. Their brains and bodies are wired for something completely different, and training them like miniature athletes before they’re ready doesn’t accelerate development. It limits it or,…
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