Things that do NOT have to happen: My Injury Made Me Fat
You suffer an injury that forces time off from the gym for a few weeks or even months. As a result, the diet "falls apart" and you gain a significant amount of fat. This is frustrating because it's almost entirely preventable. Because the injury and subsequent loss of exercise didn't cause the diet to lose momentum -- it's the loss in engagement and rhythm. So something goes pop and you're...
Five Boner Friday – Snowy Saturday in October (aka WTF) edition
1. Here's the supplement I want to design... It's a one-a-day pill (hell, suppository for all I care) that forces people to sleep 7-9 hours a night, seven days a week. It's not a new ask. Fitness types have been harping about sleep for decades. But 20 years ago clients would offer apologies or make excuses for poor sleep habits. Today operating "like a boss" on five hours or less is like a...
Program Design: Just Play the Music
There are plenty of "rules" in program design that have stood the test of time. Mainly because they work (or seem to) but also they just make logical sense. A simple example of a "rule" in program design would be not directly training the same muscle two days in the row; another would be not training more than 2-3 days in a row without taking a day off, or keeping workouts to around an hour or...
Five Boner Friday – Monday Will Have to Do Edition
1. A tale of two perspectives. “I used to love fast food. I ate it every day. Not anymore. Now just the smell of it makes me ill.” Versus... “I used to love fast food. Not anymore, but I still enjoy a good burger every now and then.” One is definitely more hardcore. But which shows a healthier relationship with food? In my experience, those who boast about their hardcore approach to food often...
Five Boner Friday – Snowy Sunday in September Edition
I wish that title was a joke. Guess they should move up the start of hockey season another month. Nine months isn't nearly long enough. - - - 1. Popular Advice: Write down your goals and keep them nearby. So you stay on track. Better Advice: Write down your excuses for not pursuing your goals. So you stay honest. Keep that list right next to your list of goals. And every time you make a new...
Five Boner Friday – Fitness overhauls, confidence, and “I blew my diet”
Another edition of coaching insights from the past week with my clients and group coaching clients: 1. Total fitness overhauls are cool on paper but their real world success rate just isn’t great. A better approach is to attack the biggest problem first, then gradually add more tasks as you develop competency. Build on success. Interestingly, people new to the game often think their big one is...
Five Boner Friday – Realistic time frames, physique goals and the people we love
Have you heard? Monday is the new Friday. Just don't get up early tomorrow to eat Sugar Smacks and watch Superfriends in your jammies. Meh do what you want. 1. Months of homework won't fit into a few weeks. An unfortunate trend is making dramatic changes in calories or cardio in a misguided attempt to cram months of "homework" into mere weeks, or even days. While there's merit to a "get...