Mental Muscle: September 2017

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What’s up everybody?

This post will kick off a new segment of my blog: at the end of every month I will send out links to all the interesting podcasts, books, documentaries, articles, music, movies, and performances that I checked out throughout the previous 4 weeks and that inspired me in some way, shape or form.

I’ve been doing this for my clients via email the last few months, and I thought that it would be cool to share this stuff with all of you as well.

One of the characteristics that I feel distinguishes me from others in the health and fitness industry is that I have a very broad definition of “wellness.”

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The Best Exercises For Each Body Part

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I recently discussed The Law of Diminishing Returns in regard to training in an Instagram post about a week ago.

Basically, this economic principle refers to the point in which the benefit gained from something ceases to outweigh the investment (time, energy, money, etc.) required to accrue that benefit.

If you are new to training, it doesn’t take much to get results: just lift 2-3 days per week and focus on 3-4 exercises per session, consisting of full body, compound movements.

A simple workout of 2-3 sets of squats, dumbbell press, and rows can elicit some pretty impressive results if executed correctly and fused with proper eating habits.

Now, once you are passed that beginner – intermediate level and focused on taking your training and muscle-building to the next level, you’re going to have to get a little more intricate with how you design your workouts.

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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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A Beginner’s Guide To Getting Healthy

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I’ve been lifting weights now for almost 20 years; and I’ve been studying nutrition and exercise science for just about the same amount of time.

One of the many mistakes I made when first starting out as a personal trainer 8 years ago was that I often gave new clients too much, too soon.

I would forget that not everyone was like me; and while this stuff might have come easy to me over the years, for most people it was complicated and extremely challenging, especially later in life – and even more so if they were severely overweight.

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Change Your “Diet”

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This past weekend, I was listening to a “Beats 1” Podcast that featured one of my favorite young Hip-Hop artists, Joey Badass.

Joey just released his second full length LP, entitled “Amerikkkan Badass” – if you haven’t heard this album, it is absolutely amazing, and I highly recommend giving it a thorough listen.

The music is uplifting, inspirational, and delivers a stinging social commentary on the current state of our Union as it pertains to social justice and race relations.

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Optimal Meal Frequency

Rule-2Almost a year ago, I wrote a post titled “The Top 5 Nutritional Myths.”

If you haven’t read it yet, it’s a doozy.

If you know me or have been reading this blog for quite some time, you’d know that one of the things I most hate about the fitness industry is the perpetual amount of misinformation that continues to circulate, no matter how many times proven incorrect.

One of the biggest myths out there is that in order to burn more body fat, we should all eat 6 small(er) meals per day, as opposed to 3 big(ger) ones.

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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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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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The Top 5 Nutritional Myths

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We live in the “Age of Information.” 

The entire wealth of human knowledge is literally at our fingertips.

Anything you could ever want to know is just a tap or click away.

And yet it blows my mind that there are still so many uninformed people out there.

While this applies to all subjects, nutritional science is a field in which the propagation of misinformation seems to have gone rampant – almost like a Donald Trump campaign rally.

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