Archive For The “Uncategorized” Category

Slow Lifting (3 of 4): Eating Protocol

By |

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

By |

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

By |

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…

Tabata

By |

Tabata

Story I bobbed and weaved through five years of working sixty hours a week without gaining weight or losing my fitness level.  You may have even less free time due to work, family, or other responsibilities.   If you’re time-poor and want to get fit take the time to learn Tabata, one of my top tools…

Double the individuality

By |

Double the individuality

    What does it take to take to distinguish yourself?   Standing out in a crowd is hard enough individually.   Now imagine there are two of you.     A copy.  A clone.  A counterpart.   Riding solo never seemed so sweet.     Life as a twin seems maddening.   Attention?  Split….

6 Stretches for Walking or Waiting in Line

By |

6 Stretches for Walking or Waiting in Line

      How can you improve your flexibility and feel looser and more relaxed in five minutes while you’re on the move?   Try Walking Mobility.    I’m that guy that uses his shopping cart as a stretching device at the supermarket.  You don’t have to perform this routine in public, but you’ll see…

Habit – Sprints

By |

Habit – Sprints

    Introduction How do you improve cardio, strength, and insulin sensitivity with no equipment in ten minutes or less?   SPRINTS!   When you’re time constrained or lack equipment, run like a cheetah from a lion to reap major health benefits.  Performing the One-Minute Workout below 3 times per week (30 minutes total with warm-up/cool-down) has…

4 Easy Ways to Battle the Sugar Drug

By |

4 Easy Ways to Battle the Sugar Drug

For the story on how I reduced my sugar consumption, read this post. Introduction Sugar consumption skyrocketed in the last 160 years along with obesity.  Some studies show correlation between obesity and sugar consumption like the image below.  Causation is harder to prove.  I’m not taking chances, given that many studies show sugar as a main driver…

Eat Less Sugar – Story

By |

Eat Less Sugar – Story

      Sugar held me up against a wall for twenty years and I didn’t even know it.  I grew up in the lower middle class.  My family and friends ate processed cereal, snacks, and candy daily.    Even the pasta sauce had extra sugar.     On the mean streets of Upper Darby, eating…

Habits Guide

By |

Habits Guide

We are what we repeatedly do.  Excellence is not an act, but a habit.  – Aristotle   To me health is growth.  “If you’re not growing, you dying” is a common adage.  Sometimes, pausing and reflecting spurs growth.  Sometimes, resting and recovering creates room to grow.  Sometimes, you need to grab the wheel hard with both…

Go Top
%d bloggers like this: