Will Power and Healthy Habits

Psychological deterrents to exercise and healthy eating adherence are of great interest to me. We’ve previously discussed that people who are more skillful may be more likely to be active, and self-efficacy research reveals that an individual’s belief in his or her ability to successfully do an activity is a large determinant of if he […]

Practice makes perfect

I grew up to the sound of instructors reciting the mantra, “Practice makes perfect.” I was taught that all I had to do was practice hard and often, and one day, I’d be a master of whatever task I was working at. Unfortunately, research shows that the process isn’t that simple. One must deliberately practice […]

Excuse #1: I don’t have a plan

“I don’t have a plan.” “I don’t know what to do.” You walk into the gym. What machines do you use? What exercises do you do? Reps? Sets? Weight? What about in your workout tomorrow? I’m going to make it easy for you and outline exactly what you need to do in the gym. Your tasks: […]

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 […]

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 […]

Wednesday Workouts Body & Mind

Body Workout My current workout schedule is a 4 day resistance training split with one day of interval cardio per week. My split is: -Upper Body -Lower Body -Full Body A -Full Body B and my focuses are increasing strength on bench press and deadlift and increasing repetitions on pull-ups. I’m using a programing technique […]