Motivation

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 who […]

A Case For Crawling…In Your Workout!

When was the last time you crawled? On your hands and knees or hands and toes? Forward, backward, sideways, clockwise, counterclockwise? Many haven’t crawled since they learned to walk as babies. Go crawl right now. On your hands and toes, down and back in the nearest hallway. I DARE YOU! I bet it’s harder than you […]

All About That Bass!

Everyone loves a nice, strong booty but getting one takes work! Activation Drills The first challenge many face on the road to booty gains is muscle activation. A great percentage of our days are spent, not generating power through our bums but sitting on them! For many, getting those gluteus muscles firing properly takes some […]

A Warm Up and A Workout

I write a lot about the pieces of the workout puzzle. For a change, here is a workout to try! Dynamic Warm Up Start with some foam rolling. Get 4 positions on your thighs:  front (quads), outside (IT Band), inside (adductor), back (hamstrings). Then, roll calves, glutes, upper back, lats and pecs. Only spend 10-20 […]

Strength Training for Fat Loss

So, you want to lose weight? To start out, let’s make an important clarification: Weight Loss: Doesn’t specify where weight is coming from. Weight can be lost from all sources including muscle, fat, water, limb amputation, organ removal, etc. Fat Loss: Specifically, losing body fat, preferably while maintaining muscle mass and all limbs. You want to […]

2-Cents on 6-Packs

How many crunches does it take to get a 6-pack? I hate crunches (and situps). To be honest, I despise any ab exercise I have to do for more than 10 reps (or 10 reps each side) to see results. One day I’ll write an article that gets into the anatomy of the abs and what […]

Supplement Showcase: BCAAs

What are amino acids? What are branched-chain amino acids? What do these have to do with my workouts, and why would I consider spending money on them? Amino Acids Amino acids are the building blocks of protein molecules, linked together in chains of thousands of combinations. They wind and loop to make various configurations of proteins, and […]

The Often Overlooked Warm up

Arrive at gym. Check-in at the front desk.  Walk to treadmill. Start running. Arrive at gym. Check-in at the front desk. Walk to bench press. Perform working sets of exercise. What’s missing here? The warm up! And by “warmup” I don’t mean 3 arm circles before benching or a 5 second quad stretch and toe-touch […]

Shoulder Rehab: Take #2

Shoulder injuries are common, and I encountered many patients with them while working as a physical therapy aid. Frozen shoulders, impingements, labrum tears, dislocations, separations, and rotator cuff tears are few that come to mind. Individuals embark on fitness quests to lose weight, get strong, try a new activity, without giving a thought to shoulder health, when just a […]

Don’t Stress! Let’s talk about Cortisol

What is Cortisol? A hormone! It’s part of the body’s endocrine system. A hormone is a signaling molecule that the body uses to control and regulate nearby or distant cells or organs. They play major roles in many essential processes not limited to moods, metabolism, growth, reproduction, and digestion. Some examples of other hormones are melatonin, […]