An Industry Divided

An Industry Divided

Scrolling through Instagram's popular page, I noticed an oddly disturbing trend amongst today's fitness influencers. It does not matter who you are or what you bring to the table, others will unjustifiably belittle you and criticize your every belief or action. From intellectuals like Layne Norton, to motivational giants like Bradley Martyn, the medias hateful messages are widespread, relentless, and 100% unwarranted. 

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The Social Zombie

The Social Zombie

In a world of "motivational speakers" and social media giants, where trends are king, society is falling victim to others' outrageous thoughts, beliefs, and practices. Essentially, any influencer with a large enough following and a haphazard idea can post about something ridiculous on Instagram, and automatically change the way that others thinks. We are becoming numb to ourselves, and to what benefit?!?!. 

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Be A Warrior

Be A Warrior

Warrior- a person who shows vigor, courage, and aggressiveness in battle. 

A warrior has vigor. His body is strong and capable, and his mind sharp and willing. He will outsmart your intelligently thought out action plan, and outwork your most fine tuned robot. A warrior is always one step ahead, both literally and metaphorically. Think about it, but not for too long. By the time you have figured it out, he will have already attacked. Good luck!

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The Millionaire's Mindset

The Millionaire's Mindset

Three years ago, my business partner Josh and I drove down the Pacific Coast and through the heart of Malibu. We passed several exotic car dealerships and cruised through multiple, multi million dollar beachside communities. Halfway through, we stopped for coffee at a small, hole in the wall cafe and talked about "living the dream". We sat outside, kicked our feet up, and soaked in our environment. It was picturesque. The sunset swirled the sky's many cloud formations with shades of red, orange, and pink like Picasso did his artwork. The ocean's waves crashed rhythmically against the shore like Beethoven's fingers did against the keys of his grand piano. The city's wealthy were out to play.

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A Practical Guide To reverse Dieting

A Practical Guide To reverse Dieting

You embark on your first 20 week contest prep diet. You are ten years into your fitness journey, and are finally ready to mark the industry with your Greek God-like presence. You dial in your prep. Like a madman, you obliterate every single workout, crushing rep after rep after rep, with no intention of letting up. Like a mathematician, you eat with formulaic accuracy, nailing your variable daily macro nutrient intake with precision. You are motivated, you are consistent, and you are knowledgeable, and you alter your training and nutrition based on your results to peak the day of your show. Your efforts are both intense and efficient, and its result is astonishing. You confidently step on stage and annihilate the competition. The judges, the audience, and the other competitors stare at you in amazement. You have done it. You are victorious.

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Live To Lead - About Our Slogan

Live To Lead - About Our Slogan

On a random afternoon thirteen years ago, I ran into my (now) best friend Brian outside of our old middle school. For reasons outside of our control (school schedules, etc.), we hadn't talked in years and spent quite a bit of time catching up. I was twelve years old, and had just signed up for a gym membership. I took off my backpack, pulled out my binder, and showed Brian the front of my spiral bound notebook. Underneath its clear protective covering, was a picture of Ronnie Coleman flexing. For years, Bodybuilding had consumed my life, and I was excited to have finally started my own personal journey.

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Understanding Your Metabolism

Understanding Your Metabolism

The human body is a miraculously fine-tuned machine. From overcoming life-threatening illnesses, to adapting to exercise and nutrition demands, there is nothing that the body is incapable of doing. If you dig through anthropological records, however, you will find that we have not always been the amazingly precise beings that we are today. In fact, at one point in time we were quite primitive and vulnerable. We have come a long way. Our adaptive nature separates us from most other earthly life forms. In fact, the body’s ability to adapt, overcome and conquer earth’s dynamic environment is key in understanding how the body functions.

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Spot reduction

Spot reduction

Overweight Americans are bait for the hundreds of sneaky, “half-hearted” fitness predators that saturate today’s industry with misinformation. Spot reduction, a fat loss myth, is the holy grail of mal-practiced fitness strategies. Spot reduction is the idea that certain exercises and weight loss products target fat loss in specific and localized body parts. (Ex: crunches to burn belly fat). Through research, we know that spot reduction is a fallacy, and does not exist. The following paragraphs dispel spot reduction’s relevance and overview practical, long term fat loss tactics.

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Program Design - The Needs Analysis

Program Design - The Needs Analysis

What factors do you consider when writing your athlete a training program? Energy systems, performance variables, common movement patterns and injury sites, and an athlete’s needs and background are all equally important, yet tricky parameters to balance. A needs analysis allows you to sift through these important variables and effectively structure a successful training program.

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Patience - A Lost Virtue

Patience - A Lost Virtue

In a world burdened by hardship, where long days yield little reward, it is easy to lack patience. We want things now. For the persistent, this means always moving forward, regardless of circumstances. We see this time and again in the fitness industry, where enthusiasts lose sight of longevity and focus solely on the present moment. But the present moment matters not, when stacked against a lifestyle sworn to by many at birth, metaphorically speaking. To all of you diehards, todays training session means nothing. Consistency, patience, and time means everything. Remember, Rome was not built in a day, nor did Ronnie Coleman (the world’s most interesting bodybuilder) develop the strength to squat 800lbs overnight. In this regard, fitness is like an endurance event, a marathon if you will. If you leave the starting gates sprinting, then you can kiss your hopes of crossing the finish line goodbye. Be patient, and do not rush the most fulfilling part of your fitness journey, the process.

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Driven Through Sacrifice

Driven Through Sacrifice

It is four AM and your alarm sounds. You hit snooze, let three alarms pass, and awaken to your final reminder- it is time to lift. It is early and your energy levels are at an all-time low. You are dragging your feet and contemplate going back to bed until work- but you keep on. You get yourself together, down your pre-workout, and drive to the gym. You walk through the gym’s double glass doors and enter your element-you are home. It is Monday morning, the gym is empty, and you are obligated to hit chest. Your energy levels rise, your scope narrows, and your focus intensifies. You are on a mission to crush weight, period. You start on the flat bench and warm up with a plate to get your blood circulating. It is game time- 3,2,1, go!

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You Are What You Repeatedly Do

You Are What You Repeatedly Do

So many fitness philosophies and training styles circulate through the industry that, at times, it can be hard to decipher the good from the bad. But what if I told you that none of these viewpoints were bad, per say, and that each one of them was just different. That each would simply produce a different outcome with respect to its effect on the human body. There are very clear parameters guiding the many fitness adaptations that you seek. You must determine whether or not your current training regimen is suitable for your current fitness goal. After all, you are what you repeatedly do. 

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Adapt. Overcome. Conquer.

Adapt. Overcome. Conquer.

Adapt. Overcome. Conquer. - The thought arose during an intense German Volume Training session last week. I had just finished my second set of decline dumbbell bench presses when a gentleman approached me and asked how much longer I had on the bench. For any of you familiar with GVT, you are well aware of the program’s extensive volume structure- I had a ways to go. “Seven sets”, I replied in exhaustion. The gym goer raised his brow in frustration and sat in an adjacent rack for my next six sets. SIX SETS! Bewildered, my training partner and I continued on, alternating back and forth between the decline bench and the pull up bar. Was this guy really going to wait twenty minutes for our bench? I pondered over potential exercise substitutions during my rest periods.

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Accommodate To facilitate

Accommodate To facilitate

Mrs. Jones, a 5’5”, 195lbs. Italian woman, moved to America from her native country two years ago. She is 29 years old, works full time as a secretary at a law firm, and has two young boys; Skyler, 6, and Tyler, 3. Mrs. Jones is struggling to lose weight from her two pregnancies and has little free time to exercise. She has recently fallen into a funk and cannot seem to recover; she is depressed, sluggish, and unhappy with her physical self. After months of fear and hesitation, Mrs. Jones bought a gym membership and personal training from her local 24 Hour Fitness. She was assigned to work with Trainer Dan, a 23 year old gym junkie from San Diego, California. Let the journey begin.

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IIFYM vs "Clean Eating"

IIFYM vs "Clean Eating"

 I do not wish to bash anyone’s nutritional philosophies. I respect your healthy lifestyle, regardless of its background. By exercising, eating right, and taking the time to read this blog, you are already one step ahead of the game. I am writing this blog to provide you with information regarding another way of doing things. Clean eaters, this message is for you. I understand that reducing body fat while eating junk food is a scary and illogical thought, but it works. Hard to believe? I know, I was once in your shoes. If by the end of this blog, you are not a believer in IIFYM, then consider using both philosophies. Eat clean and track your macronutrients. At the end of the day, you will optimize your body composition results and stay within your comfort bubble. It is a win, win situation.

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Periodization - A Brief Overview

Periodization - A  Brief Overview

Periodization is planned variation in training to peak performance and reduce injury risks. Typically, sports follow structured competition schedules that require peaking anywhere between one and five times a year. Strength and conditioning coaches must physically prepare athletes to perform optimally on the field by improving relative performance markers, such as strength, speed, and power, off the field. Altering modifiable training variables (exercise choice, exercise order, training frequency, exercise intensity, training volume, rest, or progression) in some way is key to safe and effective exercise programming. Outside of a very basic set of non-negotiable training rules, coaches can periodize expressively as desired. In fact, different periodization models exist today due to flexibility in training variable organization.

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Breathing - A Unique Weight Loss Perspective

Breathing - A Unique Weight Loss Perspective

Ripped six packs and toned midsections are all the rage among enthusiasts in today’s fitness industry. As a result, fat loss is today’s single most desired exercise adaptation. We know that consistent exercise and sound nutritional practices result in fat loss. Yes, it is that simple. Despite this, a number of age-old philosophies barrage the industry and add unnecessary complexity to the adaptation’s simplistic nature. Some enthusiasts swear by low carbohydrate diets for fat loss, while others live by HIIT training, and so on and so forth. Regardless of the applied method, many enthusiasts lose sight of fat loss’s actual underlying mechanisms. So, how do we actually lose weight? Upon a lifestyle change, where do our saddle bags, love handles, and beer guts disappear to? Is fat loss some sort of “now you see it, now you don’t” magic trick, or is there a deeper, physiologically based rationale for the “slimming” phenomenon. This blog examines fat loss from a unique and often overlooked viewpoint-breathing.

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Pre and Intra Workout Nutrition

Pre and Intra Workout Nutrition

Although post workout nutrition is a prime concern for fitness advocates, one must avoid neglecting pre and intra workout nutrition for body composition. When properly consumed, pre and intra workout nutrients enhance the body’s ability to recover from strenuous exercise. Thus, proper pre, intra, and post workout nutrition facilitates greater gains synergistically than post workout nutrition alone.

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