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MONDAYS HATE EVERYONE

“I think Mondays hate me,”

Isaac said, as he trudged into the kitchen. There was thick-cut bacon awaiting him, as well as a freshly toasted cinnamon raisin bagel; alas, even that wasn’t enough to get him pumped for Monday morning. 

I explained to him that a lot of people dread Monday, but it’s really a losing battle–given the fact that Monday makes a return appearance, every 7 days, like clockwork.

To read more, why Monday’s hate everyone and how to make them better, click here!

Powerlifting 101: For the Beginner Powerlifter

So, you’ve been hitting the gym and are ready to try powerlifting? That feeling creeping around the back of your head right now is self-doubt.

And I get it.

You don’t think you’re strong enough; it’s something I’ve heard from my clients countless times. As a guy who deadlifted 520lbs while weighing 174lbs (in a hoodie and jeans, no less), I still wasn’t satisfied with my strength levels. You might never be as strong as you want to be, but that shouldn’t keep you from competing.

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Why Hamstring Training is the Key to Lower Body Development

Being that you and I are serious lifters, I can all but guarantee one thing: your hamstring development is lacking. I get that it can seem tough to inject exercise variety into your workouts when it comes to your hamstrings; stimulating your hammies isn’t easy for anyone. I also get that training your hamstrings is near the bottom of the list of muscles that you enjoy training.

I know this because 9.86 lifters out of 10 have hamstrings that are either: 

  1. Non-existent.
  2. Overwhelmed by their quads.
  3. Draped into invisibility by lengthy shorts (aka non-existent).

Creating a balanced and impressive physique means that you can’t neglect any one muscle.

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How to Hire a Good Personal Trainer

There are some REALLY bad personal trainers out there. Conversely, there are some AMAZING trainers out there, and they can be the missing link between you and sustainable, consistent progress (or even an elite level of athletic performance). Back in 2002, I thought I knew everything there was to know about working out (I had been training in a gym for 6 years by then).

Back in 2002, I was also an idiot.

But when I joined a gym that gave me some free personal trainer sessions, my world suddenly got a lot larger. After talking to the trainer and being handed a complete workout and nutrition strategy that was drastically different from what I had been doing for the 6 years prior – and having more success in a month than I had ever had before – I had an epiphany: “I am an ignoramus and a doofus, and I have a lot to learn.”

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How To Be Better Than The Biggest Losers and Create a Lasting Change

we talked about why participants on the show The Biggest Loser aren’t exactly role models or inspiring figures for our own efforts. Actually, they might be examples of how NOT to go about getting healthy permanently. 

Many contestants regained the weight immediately after the show, and these strategies that were held up on the show as shining examples of health were nothing more than a house of cards – theatre to trick us, entertain us, and unfortunately set unrealistic expectations that cause us to look poorly at our own situation! According to the show’s doctor, the recommendation for show contestants is to exercise at least 9 hours per week to maintain their weight loss. That is a tremendous amount of time to exercise for somebody who is also trying to live a normal life and do regular people things.

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5 Ways To Kick Your Cravings

Summer is in full force, and so is my schedule! When I’m on the go, stress snacking is that thing that I have to constantly keep my eye on. Whether it’s at my desk, or grabbing something not so healthy between meals, too much snacking (especially on the wrong things), can be the biggest enemy of my health goals. But, I gotta stay focused. Here’s my five tips to kick your cravings!

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How Yoga Gives You Better Sleep

It’s 3 a.m. and you’re still counting sheep. When was the last time you had eight hours of uninterrupted sleep at night? Do you still know how it feels to wake up and feel truly refreshed?

Quality sleep has become a luxury amid our fast-paced lifestyle. There’s just so much to do with too little time. Sleep deprivation, sadly, is the norm. Without a doubt, not getting enough sleep each night makes for a rough day and can spell disaster in the long run if it becomes habitual.

To read more about yoga improving your sleep, click here!

5 Traits Of People Who Live Long, Healthy Lives (According To Science)

Throughout history, elderly people were seen as respected leaders, pillars of wisdom for the community. And yet today, seniors are largely relegated to the corners of our society, marginalized and disrespected. This is partly due to the fact that in our modern world, growing old is equated with becoming sick, decrepit, and senile. It’s true that the rate of diseases like Alzheimer’s is growing rapidly, with 1 in 3 seniors now dying with Alzheimer’s or another form of dementia. But does growing old have to be this way? According to research, not necessarily. Research such as the Okinawa study suggests that there’s no reason why the majority of us can’t live at least 100 disease-free, healthy years. And there’s currently a lot of exciting research centered around telomere length in relation to our longevity. Basically, the longer your telomeres (the end caps to your chromosomes), the longer you might live.

But it’s not just about how many years you live. It’s about quantity and quality of life.

To read more, click here!

The 4 Best Yoga Moves To Practice If You Have An Office Job

Whether it’s your phone, laptop, or tablet, you’re bound to be typing, swiping, and hunched forward all day long. Which causes the desk slump. You know the look I’m talking about, right? Rolled in shoulders, rounded back, chin jutting forward from staring at your screen for so long? Not the most attractive look, if you ask me. More importantly, it can lead to low self-esteem, muscle strain, pinched nerves, and make it harder to breathe. Yikes. I do have some good news, though. With some stretch and strengthening breaks throughout the day, you can help reverse your desk posture and relieve tension in your neck, shoulders, wrists, and back from all that typing.

Here are four moves that will help.

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The Five Traditional Branches of Yoga

Since ancient times, yoga has been compared to a tree with different branches. These branches epitomize a unique aspect of life. However, these branches go beyond the physical practice of yoga postures and breathing techniques. Most people are acquainted with asanas and pranayamas and assume yoga is all about that. But within the realm of these branches, yoga extends beyond the obvious.

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Why Breakfast Is Not the Most Important Meal of the Day

Turns out “the right thing” really depends on whether you want to eat early in the morning. Two recent studies found that eating breakfast has no direct impact on weight loss. We’re not talking observational studies—this was a direct comparison of an early meal versus no early meal. The results had a simple message:

“From a physiological perspective, there’s nothing special about eating early in the mornings and triggering weight loss.”

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4 Keys to Fat Loss More Helpful Than “Eat Less and Move More”

Diet and exercise get all of the attention when it comes to fat loss. While they both do play a major role in the process, it’s not quite as simple as “eat less and move more.” So many people repeat this mantra with full conviction—after all, it can work for a while. However, in general, it’s outdated, and there’s so much more to fat loss than that.

To read more, click here!