Posts Tagged “habits”

How To Gain Strength Lightning Fast With Drop Sets

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How To Gain Strength Lightning Fast With Drop Sets

Introduction Why did I sign up for this? Why am I STILL squatting? I can’t do one – more – rep! 2 days later… Why am I still SO sore? I can barely walk. 2 weeks later… Why drop sets WHY? 2 months later… Why does my butt look so…good 🙂 What’s a drop set?…

How to Quickly Create a Clean Slate and Growth Mindset

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How to Quickly Create a Clean Slate and Growth Mindset

Introduction  I love this quote.  It reminds me that you can create a clean slate any day.  Every day is a new chance to practice becoming better.  We are not tied to the chains of our past.  We are who we decide to be today.  Not feeling that same freedom of mind?  Dig deeper by…

How to Fail in the New Year

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How to Fail in the New Year

December 31st, .  How did I fail again this year? Hmmm.  Let me think…   Day 1 – I wrote a long list of goals. Day 2 – I created the perfect plan. Day 3 – I prepped all my meals. Day 4 – I tried that new class. Day 5 – I called that…

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…

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…

Tabata

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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…

6 Stretches for Walking or Waiting in Line

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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…

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