Save the Best of You

Weight training is the greatest form of exercise. Its transformative effect on the body has no equal. It's also our best defense against the effects of aging and modern sedentary lifestyle. But while there's no substitute for lifting, it does have a perfect complement: walking. A brisk walk might not be a momentous calorie burner (neither is weight training for that matter) but that’s a very...

Are You Doing What Really Matters?

As a coach there are no dumb questions. But there are a lot of irrelevant ones, and an epidemic of people worrying about stuff that doesn’t matter. When can I start drinking coffee in the morning? Do cold showers work? Can I start with a hot shower and end cold? Can I cold shower before I get morning sunlight? What if the sun doesn’t come up til 9am? Now, focusing on the minutiae can cause real...

Collecting the data

In the 80’s Van Halen was the biggest rock band in the world. Their live performances were legendary, as was their artist rider, a part of the performance contract that specifies everything the artist requires to perform that day. Van Halen’s long rider had "a large bowl of M&Ms, all brown ones removed.” Seriously. This was dismissed as typical rock star diva behaviour. But it turns out it...

A Flexible Process

The Big Rocks of a diet & exercise plan are surprisingly flexible. You don’t have to follow specific workout splits or work in certain rep ranges or include a bunch of "must—do” exercises. Calories don’t have to be the same every day and you can even work off a 7-day average. The weekly average approach also applies to daily step count, a simple indicator of how much you move but a BIG...

Minimizing Injury Risk

Priority #1 in my coaching is Minimize Injury Risk. And if you never train with a barbell you'll never suffer a weight training injury. Sure there are exceptions. But the larger point below stands. If you’ve injured yourself working out (especially an acute injury, like something going pop) the odds are it involved big barbell exercises like deadlifts, bench presses, overhead presses, barbell...

Want to get in great shape?

When you’re a kid, you can screw up just about anything and still look good. But once you’re North of 30, you have to do everything right. Or at least have no gaping holes in your lifestyle, stress, diet, or exercise.  Cause it doesn't matter how many healthy habits are floating your boat—1 or 2 gaping holes will sink the ship. But imagine for a moment that someone could help you figure out the...

You Can’t Keep Adding

One of my favourite sayings concerning exercise programming is: YOU CAN'T KEEP ADDING. Meaning exercises, workouts, cardio & conditioning workouts, or even just stuff to do (or try to remember to do) -- there's a limit to how much you can add! Everything has a cost in terms of time, energy, and focus versus overwhelm. Another way of looking at it is everything you do or make time for writes...