Daily

Here’s a “pill” to reduce hot flushes

A new study shows that resistance training has a significant effect on reducing the severity and frequency of hot flashes in post-menopausal women. “Statistical analysis shows that vasomotor symptoms (hot flushes) were more common in the control group and decreased significantly in the resistance training group after the intervention” Here’s […]

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Anything works with one caveat

If you only care about general fitness for general life stuff, almost anything and everything will work. You don’t need a program or a plan. Just focus on hitting two or three 30-minute strength training sessions each week. Top that with some cardio and get in your daily steps. But […]

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Here’s how to make those workouts more rewarding

According to self-determination theory, we’re all driven by three basic psychological needs: autonomy, competence, and relatedness. When these three are in place, we’re much more likely to feel motivated to keep going instead of forcing ourselves forward with raging willpower. Here’s how to use self-determination theory to help you stick […]

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Here’s how to guarantee failure

Only setting short-term goals and focusing on the day-to-day is guaranteed to make you feel like a failure. When you have a tight fitness goal to reach, every rep, set and day counts. But as you well know, life has a way of not giving two shits about your plans. […]

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You’re not helping

I was listening to a podcast of a fitness professional sharing her insights on all things health and fitness. Half way through I got annoyed by how almost all of her answers started with an example of what she does in her day-to-day. Now, it can be helpful to occasionally […]

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Change your state

No, not your physical location, but the way you feel. On most week days, when I close my laptop after a day’s work, I am a ball of anxiety, frustration, and everything in between. Just name a negative feeling, and I can find it’s home somewhere deep in my brain. […]

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Don’t avoid it. Celebrate it

We often see frustration as the enemy, but focusing on the negative means we’re missing something significant. We feel frustrated when we hit a plateau, fail to meet our goals or face ginormous obstacles. These are opportunities for reflection and adaptation. They signal that it’s time to reevaluate our methods, […]

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Skills you need but can’t track

Reps and sets only tell a small part of the story. Building a strong body, not only for now but 15 years from now, takes so much more than x’s and o’s. It takes skills you can’t track. At least not day-to-day. Skills like: Patience to delay gratification. Resilience to […]

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How are you tracking?

We’re almost two months into the new year. At the end of last year, you made plans. At the start of this year, you took action. At eight weeks in, how are you tracking? Are you still heading in the direction you want to go? Now, heading in the right […]

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Evolution of training goals

In my teens and 20s, all I cared about was my looks. That’s all I trained for. Well, that and my ego. Trying to punish myself to be the strongest and fittest person in the gym (I never was). My early 30s were about the same. Although with less ego […]

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After 40+ years of various sports, her knees were cooked

“I don’t want to squat because it fucking hurts.” That’s about the first thing Julie said to me when we first spoke. She’d had a few knee reconstructions and now ambled away with about zero cartilage in both knees. She was adamant that she would never squat again. And because […]

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If you can’t fit strength training into your daily routine

There’s a good chance you need to change your daily routine. Not overhaul your whole existence. But to reshuffle parts of your schedule schedule. Cancel a thing or two to make space for 30-45 minutes a couple of times a week. There will never be enough time for everything. You’ll […]

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