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Proven, Effective Fitness and Nutrition Advice Without All of the Hype and Pseudo-Science

This website is about one thing... giving people access to the proper fitness and nutrition habits that lead to living a fit and healthy lifestyle. You'll find articles on dieting myths, proper training techniques, developing a successful mindset, custom workouts, and even video how-tos and tips from yours truly and other experts in the industry.

If you're frustrated with the lack of progress you've been making towards your fitness goals, whether it's because of a lack of direction or a lack of motivation, then look around this site, come back often and apply the fitness and nutrition concepts you discover in your own efforts.

Body Rehabilitation for Hair Stylists, Pt. 2

Last week I discussed a brief overview of the most common postural issues that is a common pattern amongst folks in the hair industry, as well as the reasons why it’s so prevalent in this particular demographic.

I can hear you saying, “Alright dude, I get it, I’m screwed up. But what the hell can I actually DO about it?” Well, let’s get into that…

What Can I Do About It?

I’m going to break up your rehab regimen into 4 categories: foam rolling/trigger release, stretches, strengthening exercises and occupational/lifestyle changes. I’ve put them into more or less “chronological order” in that you should perform the foam rolling first, then the stretches and then the strengthening exercises (and in general, make the occupational and lifestyle changes as well).

For best results, you should perform the following exercises in each category every day—with the exception of the strengthening exercises, which you should perform 2-4 times per week. Continue Reading Body Rehabilitation for Hair Stylists, Pt. 2 »

The Top 4 Most Overrated Butt Exercises

When Sir Mix-a-Lot famously stated, “I like big butts and I can not lie”, he was speaking for the majority of men and what they find attractive in this day and age: big booties! So, since the booty is the “bump that’s in,” how can we achieve it?

Like most aspects of the fitness industry, the real answer–lifting heavy with the tried and true exercises–has been bogged down in a mire of fancy, pointless and underwhelming fluff that is designed to appeal to our natural tendency to seek out the path of least resistance (pun intended) with most of the things we do. In this case, the prospect of flailing one’s leg around and barely breaking a sweat sounds a lot more appealing to many people than getting under a barbell and lifting at the limits of one’s ability.

However, if your goal is to actually transform your glutes and build a powerful, sexy and impressive derriere, there is no other way to accomplish it. Performing moves like the ones I have singled out below will do nothing but waste your time–time that could be spent performing effective exercises to shape and tone your glutes! Continue Reading The Top 4 Most Overrated Butt Exercises »

Body Rehabilitation for Hair Stylists, Pt. 1

Welcome to the first of a two-part series I will be doing on the topic of postural distortion patterns (in layman terms, bad posture that causes pain) that are commonly seen in hair stylists (part 1) and what to do about them (part 2).

Why am I singling out hair stylists? To be honest, I just happen to know a lot of them, and because I am a coach by trade, I tend to notice people’s posture as we’re interacting. I have seen significant similarities in the postures of most, if not all, of the hair stylists that I know, and others who I’ve observed at the salons I’ve gotten my hair cut at.

The truth is, while this information is being geared towards hair stylists in particular, anyone with postural issues can implement the advice in this series to help reduce pain, while also improving what they look like and how they move. Continue Reading Body Rehabilitation for Hair Stylists, Pt. 1 »

At-Home “Sport Flexibility” Routines for Posture Improvement

The quality of your movements will only be as good as your body posture. In other words, if you suffer from muscle imbalances, those imbalances are probably going to translate into movement compensation during exercise. If you find that you’re unable to perform certain exercises correctly, or experience pain when going through the movements, chances are that you’re suffering from muscle imbalances.

The truth is, anyone who is active is at risk for developing postural issues, and the very best way to mitigate this risk is to establish a consistent, effective flexibility routine.

We like to call our take on flexibility training, “Sport Flexibility” because our focus is on maximizing our athletes’ ability to move and perform in the athletic training environment here at the TransformationNATION. As such, our focus isn’t on flexibility just for its own sake, but as a means to an end for maintaining a healthful and superiorly-performing body. Continue Reading At-Home “Sport Flexibility” Routines for Posture Improvement »

Weighing Yourself on a Daily Basis: Good or Bad?

Weighing yourself is one of many ways to keep track of the progress you have been making. Not only is this quick, is it also very easy to see where you are, how far you’ve come and how far you have to go. A lot of us ONLY use the scale to see progress (or lack thereof) but is this the only way to measure, or even the best?

There are a few other ways you can use to measure your progress, which don’t necessarily focus on a single number–as we all know, we sure can get caught up on that number on the scale. This is especially true when the number doesn’t change as we were expecting… but does that actually mean we haven’t made any progress? Continue Reading Weighing Yourself on a Daily Basis: Good or Bad? »

20-Minute Stress Relief Routine

Stress is one of the most under-appreciated functions of the body. Not all stress is bad—in fact some stress is necessary for growth and improvement. Besides, it’s impossible to completely avoid stress as stressful things happen on a daily basis.

Stress becomes a real problem when it’s chronic—in other words, when you’re always stressed out. Frequent, ongoing stress results in elevated levels of cortisol—again, something that is beneficial in small amounts but quite problematic when high all the time.

What does chronically elevated cortisol do? In addition to shutting down the immune system, it results in fat gain and muscle loss, amongst other negative effects. The bottom line is, we need to find effective ways to manage and eliminate stress so that it doesn’t have the ability to produce these negative effects in our bodies. Continue Reading 20-Minute Stress Relief Routine »

Lifting Weights Causes Breast Shrinkage: True or False?

“Am I going to lose my breasts by lifting weights?” This is a very common question that enters women’s minds when they first begin considering weight training. After all, most of the photos we see online of really fit women show either relatively flat chests, or breast augmentation, so it’s understandable that one would assume this was the case.

This concern has scared many women away from incorporating weight lifting into their workout regimen as a part of achieving their dream body. It is pretty clear that media doesn’t help this, as it continually promotes weight lifting with images of extremely-muscular women on stage strutting their “stuff” with no natural breast tissue to speak of. Continue Reading Lifting Weights Causes Breast Shrinkage: True or False? »

Effective Training for the Middle-Aged Man

It’s a fact of life that as we progress through the years, our bodies tend to break down—unfortunate but true. However with proper attention paid to your fitness habits, you can not only slow this process down, but even reverse some of the ageing affects that have occurred.

Instead of waiting around for all kinds of diseases to attack and damage our bodies, we can choose to fight back. We can choose to exercise. A few of the hundreds of benefits of weightlifting and exercising include the prevention of heart disease, stroke, high blood pressure, diabetes, obesity, back pain, osteoporosis, psychological effects… I could go on and on. Continue Reading Effective Training for the Middle-Aged Man »

Why “Functional Training” is a Meaningless Term

Spark a conversation about training philosophy with a group of personal trainers these days and you’re bound to run into at least one that espouses the claim that “functional exercise” is a vastly-superior method of training for any trainee, regardless of their goal or circumstance.

Such proponents often argue that functional training methods provide “real world strength”–the idea that the skills learned in training will transfer directly to the skills needed in life–and that other forms of training (particularly, typical bodybuilding methods) will provide no similar carryover of benefits.

While these arguments can be convincing and might contain some good points, the underlying concept is flawed for one simple reason: “functionality” is a relative term. Continue Reading Why “Functional Training” is a Meaningless Term »

How Do I Get Rid Of Cellulite?

Cellulite is every girl’s nightmare. It is mostly seen among women, although some men have it as well. You don’t have to be obese or overweight to have cellulite; even “skinny” people can have it. Because of the impact that cellulite has on us—mostly our appearance—countless companies have been coming up with solutions to get rid of it, from creams to skinny wraps… I’ve seen it all.

The truth is that all those creams and treatments don’t work. Cellulite cannot be erased; its appearance can only be minimized. But, before I get into the how and why, let’s figure out what the condition really IS and how it forms. Continue Reading How Do I Get Rid Of Cellulite? »