Use this training intensity to get shredded

Here’s the bottom line, yes if you want a great physique strength is important and obviously how much muscle you have is important too. But for those of you who want improve body composition you need to have a low body fat percentage with a decent amount of muscle. Diet is going to be the […]

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Why is it so hard to stay consistent with a healthy routine?

“Why don’t they just exercise and eat some fruit and vegetables” “They say they want to be healthy, so why don’t they just do it?” These are questions naïve health and fitness fanatics probably have thought to themselves on several occasions. There is a very simple reason why though. Change is hard. Think about it, […]

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Overcoming the Emotional Barriers of Fat Loss and Exercise

Emotions can be great, I really like a handful of them but others can make goal achievement challenging at times. Let’s say you and your significant other get in a little fight. Maybe he didn’t do the dishes for the 1 millionth time or maybe she looked at another guy and you have like insecurity […]

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Motivation: it needs to be right kind before you even think about making a plan

In 2005 Theodore Powers, a researcher from the University of Massachusetts Dartmouth published a paper on implementation intentions and New Year’s resolutions. Implementation intentions are an incredibly useful tool for anyone who is planning on making changes. Implementation intentions specify the exact opportunity to act on a behavior. Let’s say someone sets a weight loss […]

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How to Flourish Physically and Emotionally

In 1998 psychologist Martin Seligman was appointed president of the American Psychological Association (APA). Up until then psychology had focused on reducing disease. As president of the APA, Seligman wanted to focus on bringing about the positive ‘flourishing’ conditions of life. His focus was on positive psychology, the study of personal strength, resilience, and what […]

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Four Triceps Combo Exercises You Aren’t Doing

Thought I would go with a video blog today Below are four different triceps combo exercises that probably aren’t in your exercise routine. Check them out!   (1) Overhead press/triceps extension combo For every two overhead presses do one triceps extension (2) Eccentric tate press with incline press Pick a relatively heavy weight for the […]

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The delusion of complete control over your behavior

When you are making health decisions, the notion that you have complete control over your behavior is actually semi-delusional. I say “semi” because of course if you really really want to do something or if you really really don’t want to do something, your behavior will probably fall in line with your attitudes. It’s also […]

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Discomfort, Growth, and Your Stupid Brain

A month ago, I made a move to Boston to start a PhD program in exercise and health sciences. Recently my brother came out to visit. We took the 30-minute trip to Hudson, Massachusetts to lift with our friend Nancy at Cressey Sports Performance. At some point Nancy comes over as we’re finishing up with […]

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Clarifying, Rationalizing, and Strengthening Healthy Behaviors

Behavior is exceedingly complex. In fact, there isn’t a single behavioral model out there that can predict behavior with 100% accuracy. The meaning behind behavior can be thought of at various levels of abstraction. For example, A person taking the stairs may think in many ways including: “I’m taking the stairs to get to my […]

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