Why Body Part Splits Suck

Here’s the problem: ⁣⁣🏋🏼‍♀️You go to the gym on Monday and only use your chest & triceps.⁣🏋🏽‍♂️On Tuesday, you only work on your back & biceps.⁣🏋🏼‍♀️Wednesday, you move in a fixed motion on a cardio machine for 30 minutes⁣🏋🏽‍♂️Thursday comes and you work only your legs & abs.⁣🏋🏼‍♀️And then your next workout targets just yourContinue reading “Why Body Part Splits Suck”

Could your diet use more veggies?

I’m going to guess that your diet could use more veggies 🥦. I’ll be honest, there are some days where mine could too!🥒 Vegetables contribute important micronutrients (vitamins, minerals, fiber, etc.) which are essential for optimizing many body processes, and they also help increase the volume of food you are eating (therefore improving satiety). WhenContinue reading “Could your diet use more veggies?”

ACL Injury Risk Reduction Pt.1

ACL injuries are an epidemic among athletes, especially female athletes (4-6x greater risk than their male counterparts), with serious, lifelong implications.😫An ACL tear takes 6-9 months to rehab (at the least), 24% sustain a secondary rupture within a year of returning to their sport, andat least a third have knee osteoarthritis within 10 years.🙊The ACL,Continue reading “ACL Injury Risk Reduction Pt.1”

#1 Piece of Nutrition Advice

Do you want to eat in a way that supports what you do in the gym 💪🏼or on the field⚾️? The number one piece of nutrition advice that I give to almost every athlete/active individual I encounter is to eat 3-5 meals per day and center each around 20-40 grams of protein. Protein helps toContinue reading “#1 Piece of Nutrition Advice”

An update on life and thoughts on stiff upper backs

Hello and good evening/afternoon/morning to those of you who still follow my blog (although it’s been dormant for a while) and to those who perchance have happened upon my writings.   Between my recent readings which have included Tribes (Seth Godin) and The War of Art (Steven Pressfield), maturation in my work as a strength and conditioningContinue reading “An update on life and thoughts on stiff upper backs”

Bucket List

The idea of a bucket list became popular after the release of a 2007 movie, starring Jack Nicholson and Morgan Freeman, where two terminally ill men go on a road trip with a wish list of things to do before they “kick the bucket.” A bucket list often refers to the goals one wants toContinue reading “Bucket List”

Type 3 Diabetes, Growing body of evidence

There is a recent emergence in scientific research regarding an association between insulin and Alzheimer’s disease: it has been termed Type 3 Diabetes (Ahmed, Mahmood, & Zahid, 2015). Alzheimer’s disease is a progressive neurodegenerative disorder that is age-related and characterized by intracellular neurofibrillary tangles (NFT) and amyloid-beta plaques. Common findings in the brains of afflictedContinue reading “Type 3 Diabetes, Growing body of evidence”

Your ability to sit on the floor and get back up is more important than you may think!

Getting to the ground and back up is a fairly complicated motor skill which can vary in difficulty based on one’s surroundings and physical limitations. There are many ways to accomplish this task involving movements such as squatting, lunging, kneeling, or bending over, and it requires lower body mobility, strength, and stability as well asContinue reading “Your ability to sit on the floor and get back up is more important than you may think!”

Internal vs External Attentional Focus? It depends…

Verbal instructions given to individuals who are learning motor tasks have two types of attentional focuses, externally-focused and internally focused cues. Instructions with an external focus of attention refer to the effects of body movements instead of the movements themselves while internally focused cues directly address the movement of the body or specific body partsContinue reading “Internal vs External Attentional Focus? It depends…”


Intrinsic motivation describes one’s internal drive to participate, exert effort, and be persistent when engaging in an activity. Intrinsically motivated individuals partake in an activity simply due to the pleasure and satisfaction derived from the activity itself (Hunter, 2008).  Not surprising, it is a huge factor in long-term exercise program adherence. As a person whoContinue reading “Motivation”