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Articles Tagged: fitness goals

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? »

Will Lifting Weights Make Me Bulky?

This is one question that will always come up when the topic of lifting weights comes up in a discussion involving women. This is a hard concept for women to understand because there is such a misunderstanding on the effect weight training has on the female physique.

We have been fed images of the enormously-muscular, veiny male body-builders holding weights or being featured on articles about lifting weights for years, so it’s understandable that this connection would be made. It doesn’t help that some unscrupulous folks in the fitness industry promote the idea that traditional weight training leads to a “bulky” body in an effort to steer consumers to their fad programs.

The weight room is also traditionally seen as the “men’s room”, while the cardio area is where most women spend their time. To feed into this mindset, many gyms even have a “women’s area” that is filled with tiny little weights and even more cardio equipment to underline this concept that women should not lift heavy weights. Continue Reading Will Lifting Weights Make Me Bulky? »

Is “Eating Clean” Necessary for Results?

The idea of “clean eating” is very popular within the health and fitness community. It has been around for quite some time, though there is no clear definition to what clean eating truly is or how to go about it. Misconceptions about clean eating are constantly being spread about the internet, between friends and family, and amongst workout buddies.

Additionally, many fitness pros in the industry swear they got to where they are by only eating clean, and while some may be sincere, for most it’s probably not a completely accurate description of their nutritional habits. Like many concepts in the health industry, hearsay and snake-oil marketing has clouded and confused most people on what clean eating means and whether it’s something that needs to be focused on or not. Continue Reading Is “Eating Clean” Necessary for Results? »

Why I’m Opening the TransformationNATION Facility

I have an exciting announcement to make over the next two weeks about something that has been in the works for quite some time now, but before I get into the nitty-gritty of it all, I want to give a brief background of how I got to this point.

As many of you know, until November of last year, I owned a strength and conditioning gym in Orange County, California known as Training Ground OC. In September 2013, the lease on my facility was about to be up and I was considering moving into a much larger spot, but after discussing plans about our future, my fiancee and I decided to make the hard decision to pick up and move my entire business to Chicago, IL. Continue Reading Why I’m Opening the TransformationNATION Facility »

Why I Hate the “Women Only” Section

Time to work out. You walk into the gym, and are immediately met with the intense smell of sweat, dirty socks and rubber flooring. All around you, angry meat-heads are violently slamming weights, screaming (in a manner you’re not sure is caused by intense pain or some kind of primitive, primal rage), and storming through the gym with a look on their face that says, “Get in my way, even for a second and I will END.YOUR.LIFE.”

You’re already sweating in anticipation of the awkward, frightening experience you will have in the weight room. You start listening to the voice in your head telling you to come back later to work out, no big deal. No, you say, I’m here, I’m going to do it.

You fumble for your membership key card, which you timidly hand to the front desk attendant who is looking at you with a raised eyebrow, probably wondering why you’re sweating so much even though you haven’t yet started your workout.

After procrastinating for as long as you can in the locker room, you finally take a deep breath and prepare yourself for what lies ahead. Just as you’re about to enter the lion’s den, you notice an inviting sign at the opposite end of the locker room. “Women-Only Weights Room” it says. Continue Reading Why I Hate the “Women Only” Section »

There is No Secret Program

“Hey brah, what program are you on?” This is a common question I see asked of my athletes when they’re posting progress photos or just general updates on Facebook regarding the good results they’re getting while coaching with me.

Often these posts will be littered with friends and acquaintances asking the athlete to provide their “program” so that these people can benefit equally in their own fitness efforts (minus the investment, of course). Continue Reading There is No Secret Program »