Getting 7–9 hours of quality sleep each night can help reduce your risk of cardiovascular disease, diabetes, depression, and other health problems. Check out this helpful infographic from the National Institute on Aging for 6 practical tips to improve your sleep: Looking for more strategies? Don’t miss this article:🔗 3 Tips to Improve Your Sleep
Here’s a great calf-building exercise I picked up from Paul Sklar. It’ll leave your calves feeling Tenderness—and if you’re watching with the sound on, you’ll know exactly what I mean! Dip belt calf raises are easy to do at home or in the gym using a standard chin/dip belt and some weight plates. You don’t…
Unilateral (one-side-at-a-time) training helps restore left-right symmetry that may have gone off track with constant bilateral work. When training both sides together, it’s common for the stronger side to take over. That applies to any bilateral movement—including seated calf raises. You’ve likely done seated calf raises before, but how often have you done them one…
Here’s an important message from physiotherapist Geoff Ford: arthritis is NOT an excuse to avoid exercise… in fact, it’s the reason to start! Bottom Line: Stop suffering from arthritis. Start exercising—and start living again.
Yesterday, my Oura readiness score was 94. I should have had a good workout—but I didn’t! The first exercise was bent-knee deadlifts, and my goal was to work up from 305 to 335 pounds in a step-loading fashion for five sets of five. I went to do my first work set, and it felt like…
Many strength coaches like myself preach quality over quantity. It’s not how much you do—it’s how you do it! Squats are no exception. When it comes to squats, a full range of motion with less weight often trumps a partial range of motion with more weight. Remember: work equals force times distance. You can increase…
It’s a good idea to pair antagonist (opposite) body parts or movement patterns in strength training. When it comes to primary exercises for the upper body, a pull-up pairs nicely with an overhead press and a row with a flat bench press. What about an incline press? The lean-away pull-up is a great choice. Take…
Here’s a great experiment conducted by nutrition coach Sam Karoll to see how much his body weight would change over the course of 24 hours: As you can see, it ranged from 182.8 to 191.2 pounds. That’s almost a 10-pound swing in a single day! Bottom line: Body weight can fluctuate quite a bit over…
Here’s a rack deadlift sequence that starts with less weight lifted through a longer range of motion and ends with more weight through a shorter range of motion. It’s done in three stages: STAGE 1Set the bar right below the knees on the side supports of a power rack. Position a sturdy step or box…
“When do you exercise?” I get asked that a lot. This is what my regimen looks like these days: Monday – Strength Training (Upper Body – Vertical Push/Pull Emphasis)Tuesday – Strength Training (Lower Body – Squat Emphasis)Wednesday – Walk (40-60 Minutes – Brisk Pace)Thursday – Strength Training (Upper Body – Horizontal Push/Pull Emphasis)Friday – Strength…