The Perfect Workout

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Most people have absolutely no clue whatsoever about how they should go about designing their training sessions.

They walk into the gym and immediately head over to the free weights or machines – without warming up – and dive in, head first, into an incredibly inefficient training session; and, in most cases I observe, a workout that usually does more harm to their bodies than good.

This is because not only are they performing exercises incorrectly, with bad form and/or in the wrong sequences, but they are also just focusing on one aspect of a training session: lifting.

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You’re Doing It Wrong

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We are officially one whole month into the New Year!

You know what that means.

It’s just about time for the majority of people who started the year off with the resolution to lose weight and get “healthy” to give up and try again next year.

I can already see it happening at my gym.

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Tips For Healthy Shoulders

For those of you that don’t know, I injured my right shoulder pretty badly a few months ago.

I was playing basketball and ran blindly into a screen at about 75% of my full speed.

I sustained a Grade 2 sprain of the AC joint and did not regain full mobility in my shoulder for almost 3 months.

While I still feel a little discomfort, I am back to training at 100% and feel great.

That brings me to the topic of this post.

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Attention Deficit Training

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“Jack of all trades, master of none.”

Unfortunately, in this day and age of the internet and information overload, this phrase is beginning to apply to more and more people – especially when it comes to training.

Everyone wants to have and do it all.

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Carbohydrate Timing

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People love to complicate sh*t.

Carbohydrate timing is a perfect example.

Ask twenty different health “experts” or your local gym bro about when the best time to eat carbohydrates is, and you will undoubtedly get twenty different answers.

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Diversify Your Interests

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One of the great things about my line of business is that I get to work on a personal level with folks from all walks of life.

While the majority of my time is spent instructing and making sure exercises are done correctly, I do take the time to engage my clients in conversation about their lives and thoughts on a variety of issues.

Ralph Waldo Emerson said it best :

“In my walks, every man I meet is my superior in some way, and in that I learn from him.”

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Train Smarter

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Let’s face it.

Most of us don’t have the best genetics.

On top of that, we don’t sleep enough, we don’t always hydrate adequately or eat the right foods, and we’re stressed out 24-7 from our work and home life.

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The Importance Of A Weekly “Refeed”

Let me start by saying that I apologize for the brief hiatus.

Training has picked up quite a bit in the last few months and I have not been as free to sit down and write as I would’ve liked to have been.

With it being summer time and all, everyone is hitting the gym hard and dialing in on the diet.

Both males and females are working hard to achieve that lean, mean beach bod.

If you have ever trained with me or have read this blog, you probably already know that diet is 80% of the game as far as body composition is concerned – especially if your goal is fat loss! 

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I Like Big Butts

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Let’s face it, butts are “in.”

From music videos, to movies, to IG models, to basically anything ending in ‘dashian – rear ends have infiltrated the culture and become the new symbol of sexy for women everywhere.

The appeal of the flat booty of the eighties and nineties has slowly drifted away (Thank you, Black Jesus), and folks are making room for a little more “junk in their trunk.” 

It’s no longer just for those “rap guys’ girlfriends,” either.

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The Minimum Effective Dose

One of the biggest mistakes I often see at the gym is people trying to do too much in regards to weekly training volume.

There’s a very fine line between maximizing training sessions and over doing it.

While burning calories is a big part of losing body fat, one must consider other important variables as well.

The hormonal signals we send our bodies are just as important as the ‘net calories burned’ on your heart rate monitor.

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