Behaviour Modification 2.0

When we look at behaviour modifications (B-Mods) on the internet, we often see very black and white statements: "Always consume breakfast" "Don't eat carbohydrates at night" "Eat 5+ meals per day" And blah, blah, blah. Forget the fact the a lot of this rhetoric is just plain wrong in many cases, but these b-mods lack individualization and context. For instance my mom, who is awesome by the way, is a nurse. She used to be a pre-natal nurse and she had to work shift work. This meant working evenings. So she would start work at night, then come home early in the morning, and sleep for much of the day. How would the b-mods above have worked for her!? She would be breaking every rule out there, but she still…
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3(ish) Reasons You Need To Increase Your Protein Intake NOW

You've been crushing it in the gym, your numbers have gone up, you're feeling great about your gym performance. But you ask yourself "why aren't I gaining muscle?" and tell yourself "why am I busting my ass in the gym so I can work towards my dream physique that seems so far away?" Whether you are looking to burn fat and retain lean mass, add some lean mass to your frame, or keep your bodyweight in maintenance but add some more strength, I can pretty much guarantee you, your protein intake is inadequate. In this video I'll be covering some major reasons, you need to add protein to your diet to ensure the best possible results. 1. Protein has both muscle sparing effects and muscle accumulation potential. 2. Protein is…
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Exercise Variation: Frequency For Results

When I see certain clients current exercise regimen, it's more of a sporadic, ADHD ridden, randomized training program. Not what you want to achieve good results. The sad fact is a lot of people go to the gym and expect to be entertained. They want to have more random workouts. I understand doing the same thing over and over can be boring, and it's definitely possible to get some results doing random exercises all the time. But if you want to focus on a result, you need to be comfortable with mastering certain movements. You also want to make sure you're progressing on certain movements. If you are constantly rotating exercises, you have no objective way to measure whether that movement is progressing, or if you're just going around in…
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Rest Periods: What, When, Where, Why

Rest periods are usually an afterthought by most people. If you're just in the gym to work up a sweat and do the latest Muscle and Fitness workout than all the power to you, ignore this video. But for people who are after truly achieving a goal, rest periods need to be roughly planned. In this video I'll be covering: - How long to rest between sets - How to make sure you have energy for your next sets - How to increase the amount of work you are doing without impeding recovery - Using rest periods as a variable to improve your lifting - Why rest periods are needed - How long rest periods should be for max and near max strength work - How long rest period should…
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Are You Eating To Reach Your Goals or To Feel Good?

Is your eating moving you towards your goals, or keeping you back from reaching them? This article is going to dive into self-reflection and formulating an honest opinion of yourself and your environment. So if you aren't interested in changing your dietary habits or learning , this isn't for you. The question posed above is one that only you know the answer to. But you need to really think about it. There are unconscious things at play here that may or may not be making your dietary choices easy or difficult. For instance, when you eat, are you aware of what you are consuming? Or are you mindlessly putting food into your mouth with no real clue as to how much you should consume and how much you actually consume?…
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The Warm-Up

When it comes to serious lifters' training, he or she knows that they need to be prepared for the heavy lifts ahead of them. They must be: Physically prepared Mentally prepared Focused So when you see someone in the gym paying more attention to their abs in the mirror or how many Pokemon they've caught at the gym, you know they aren't really prepared in any of the ways listed above. [caption id="attachment_2333" align="alignleft" width="183"] Burpees BRUH![/caption] The three points above, form the basis of why we warm-up. The warm-up I'm talking about isn't your high school gym teacher's calisthenic warm-up either. I'm talking about specific warm-ups to get you ready to slag some serious weight. If you aren't interested in throwing around weights, move to another article, this one…
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Why I’m NOT A Keto Zealot

Discussing why I don't like Keto for myself, my clients, or people who rely on nutrition to boost performance. I also cover who might enjoy Keto for shorter time frames. In this video you'll learn: Is Keto right for you? Is Keto enjoyable? Is Keto easy to follow? What are my preferences What are most people who are strong and muscular doing in terms of diet? How did Keto work for the Lakers? Why I like carbohydrates for performance and energy Is Keto sustainable? Why I like sustainable diets And much, much more.
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Deloads: What, When, and Why

Just spreading that deload gospel! These are under utilized by lifters who are often hurt, if you fall into that category, watch this, learn, and implement! In this video you'll learn: - How a deload can help you avoid injury - What is a deload and what does it consist of - How to change volume and intensity during deloads - Why we deload for joint health - How often you need to deload - How experience can effect how often to deload - How to take cues from your own body to plan when to take a deload - The difference between a proactive and reactive deloads - Why you should deload even when training is going very well - Common training intervals between deload weeks - Why you…
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The Minimalists Way To Strength

I often see people making the excuse that they don't have specific machines or tools in order to make progress in the gym. I do a agree that if you don't have free weights, you are at a disadvantage in the muscle and strength gain game. In order to make progress in these fields, you need progressive overload. You need to use lifts that allow the give you the highest potential to add resistance. A common heuristic I like to make is: If you had a year to add weight to a lift what do you think you could get stronger on between a barbell flat bench press and a flat dumbbell flye? Unless you're wacko the answer is pretty obvious. We want to focus our efforts on lifts that…
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Creating A Framework For Structured Training

I've been talking to a lot of people lately who need some help with their program. A lot of time it's because they don't know where to go to for advice. So they're stuck in this repeated cycle of trying to put in effort in the gym, but they aren't really going in any real direction. So I wanted to create this video to help these people solve this problem. In this video you will learn: Why having no direction or gameplan in the gym will result in no results How performing random exercises each week will not give you any results Why doing random circuits, intervals will make you feel like you're working hard, but won't produce any real adaptations in conditioning How can you create direction? How can…
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