Hungry, or bored?
Are you hungry, or bored? Understanding the difference between hunger and cravings can help you make healthier choices and maintain a balanced diet. Hunger is the physical sensation of needing food, usually accompanied by symptoms such as stomach growling. Cravings, on the other hand, are the psychological feeling of wanting food and can be triggered by emotions as well as external stimuli. So...
The forgotten diet phases
Have you ever started a diet, only to crash and burn within a month? Or reach the end of a long diet only to regain everything you lost within a few weeks? It’s probably ‘cause you forgot about the two most important diet phases: the Pre-Diet and the Post-Diet. Think of the Pre-Diet like preparing for a boxing match. You wouldn't just show up on fight night without training, would you? The same...
Moderate. Simplify. Align.
Constantly falling short of your goals? It could be one of the "Big Cs." First-up: Consumption. Specifically over-consumption. There's no room for consuming large quantities of low-nutrition, high-calorie foods, especially if you're trying to get lean. But we're not just talking about diet. It's consuming NOISE: “News," opinions, social media, and negativity. Research shows that constant...
Settling the fasted cardio debate
Unless you've been living under a rock, you'll have seen many a coach and "influencer" advocate that fasted cardio in the morning burns more fat. And to say that it has been widely “discussed” in the fitness and health industry is an understatement. On the one hand, there’s evidence to suggest that performing cardio in a fasted state burns a greater percentage of calories from fat compared to...
Injury mitigation 101
Many of you will have read me saying something to the tune of "Over 40 training is SMART training.” And today, I want to give you a practical example of what that might mean for equipment choice and exercise selection. To be clear, these equipment subs for classic exercises aren’t just great for older meatheads, but also for the younger, beat-up lifters too. And even some lifters who want to...
The weekend workout
I get to bed early most nights. But Friday night is the worst. I’m lucky if I make it to 9pm, especially in the winter. For one, it's the end of a long week of getting up at 4:30 and I'm just tired. But another reason is that Saturday is leg day. Always. I stopped assigning workouts to specific days of the week years ago. No “Chest Day Monday” in my world. I train Push-Pull-Legs and just follow...
Success and the Survivorship bias
The Air Force had a big problem. At the height of WW2, planes were returning to base riddled with bullet holes. So the military decided it needed better ways to protect the planes and the crew. The holes were concentrated around the tail, body, and wings, so they set forth to reinforce these areas. That is until Abraham Wald, a statistician, saw they were only looking at the damage on planes...