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5 Power Ups to Battle Depression

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5 Power Ups to Battle Depression

Introduction After delivering the “Eyes on the Situation” speech on depression, audience members often ask “How would you help someone with depression?”  I’m not an expert.  My strategy was to try anything and everything which you can read about here if you have a half-hour.  The techniques below are my short list of methods to reduce depressive…

Create a Healthy Habit that’s easier, faster, and automatic

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Create a Healthy Habit that’s easier, faster, and automatic

Is this Video for You? What’s a habit you want to build? It could be eating, sleeping, exercise, reading, writing, learning. If you don’t have a habit you want to build, close the page now. Do you feel like developing this habit is easy? If it’s easy, again close the page. Now if you’re like…

Is this food…Good or Bad?

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Is this food…Good or Bad?

Good or Bad? Is this food ‘good’ or ‘bad’?  The food could be anything: eggs, bread, nuts, yogurt, coffee, chocolate. Good or bad?  Seems like a simple question.  When people ask me, I rarely answer.  Normally, I redirect with “What’s your goal?”  If your goal is to get stronger, eggs are a good option.  If you already…

Why shouldn’t you ‘Follow Your Passion’?

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Why shouldn’t you ‘Follow Your Passion’?

Introduction I had the opportunity to speak to 8th – 12th graders about careers and life last month at Master Charter’s Career Day and Upper Darby High’s Java Programming class.  I wasn’t sure the young men and women in the classes were paying attention until I saw the pictures.       We talked about…

Depression Resources

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Depression Resources

Introduction This is the story of the most painful period of my life. This is the story of my family, the hard parts and the redemption. This is the story for people suffering without hope. Watch the first ninety seconds and you will never look at me the same again. Watch until the end and…

Slow Lifting (1 of 4): Definition and Motivation

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Slow Lifting (1 of 4): Definition and Motivation

What is Slow Lifting? How can you trigger muscle growth in less than 2 minutes? Find a moderate weight. Pick up the weight. Lift the weight slowly.     Not enough detail?    Read the Cliff Notes below or skip to the specifics in Part 2. Pick an exercise – Squat, Deadlift, Row, or Press….

Slow Lifting (2 of 4): Exercise Protocol

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Slow Lifting (2 of 4): Exercise Protocol

Introduction Read Part 1 for more context on what slow lifting is and why you might want to use this exercise protocol. Read the Sample Workouts below for what I used when Slow Lifting or substitute your own exercises. Read the Warm-Up and Main Exercise Set sections for how to perform your workout once you’ve…

Slow Lifting (3 of 4): Eating Protocol

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Slow Lifting (3 of 4): Eating Protocol

  Introduction Read Part 1 for more context on what slow lifting is and why you might want to use this exercise protocol.  Read Part 2 for how to lift slowly during your weight training workouts. Read the Primary Nutrition Changes section below for the high-level adjustments I made to my eating habits to support Slow…

Slow Lifting (4 of 4): Results

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Slow Lifting (4 of 4): Results

Introduction Read Part 1 for more context on what slow lifting is and why you might want to use this exercise protocol.  Read Part 2 for how to lift slowly during your weight training workouts.  Read Part 3 for ideas on how to eat to support muscle repair and burning fat. Read the Primary Nutrition…

Depression

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Depression

Introduction This is the story of the most painful period of my life. This is the story of my family, the hard parts and the redemption. This is the story for people suffering without hope. Watch the first ninety seconds and you will never look at me the same again. Watch until the end and…

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