Yesterday, I introduced a one-week strategy to get as lean as possible using a structured diet and supplementation plan. But nutrition alone won’t cut it—you need to train the right way too. During this week, your goal is to overtrain strategically by training six out of seven days. These won’t be long sessions, but they’ll…
Do you want to get lean but don’t have much time? Here’s a strategy that works before a wedding, anniversary, birthday, vacation, speaking engagement, photo shoot, competition, reunion, hot date—you name it. It takes a week of serious discipline, though. Can you do it? If you’ve got the will, I’ve got the way. The Plan:…
The old-school way to perform donkey calf raises was to have someone sit on your back. These days, there are dedicated machines for this purpose. Regardless of which version you choose, donkey calf raises impose an incredible stretch on the fascia—so take full advantage by lowering your heels as far as possible. This exercise is…
Stretching can be a useful diagnostic tool for identifying potential spinal nerve impingements. For example, straight leg raising is commonly used to stretch the hamstrings and calves, but it can also help assess sciatic nerve irritation—as outlined in Modern Principles of Athletic Training by Daniel Arnheim. Straight Leg Raising (Affected Side) With the athlete lying…
Two years ago, I applied for a new life insurance plan. As expected, I had to complete an extensive questionnaire and undergo a series of medical tests with a visiting nurse. It wasn’t a big deal. I was told I’d hear back in a couple of weeks. Sure enough, two weeks later, my financial advisor…
If there’s ever a time not to draw in the navel, it’s during exercise. In fact, this act should be abandoned altogether unless there’s a specific reason to do so (e.g., as a motor re-education method during injury rehabilitation). Drawing in the navel, or the act of “sucking in your gut as if you’re putting…
Many women avoid weight training because they fear it will make them bulky and masculine. But that’s simply not how the body works. Let’s hear what the experts have to say: Ellington Darden, PhD ✔️ “Building excessively large muscles requires rare genetics—unusually long muscle bellies and short tendons. This is extremely rare, even among men.”✔️…
Weight training kills many birds with one stone—it improves strength, power, endurance, cardiovascular health, body composition, balance, and flexibility. Yes, flexibility! Many women avoid lifting weights because they believe it will make them tight and stiff. But research proves the opposite—when performed through a full range of motion, weight training can significantly enhance flexibility. The…
Yesterday, I introduced you to a 39-year-old client who came to me complaining about knee pain. From now on, I’ll call him “Bobby”—in honor of a hockey legend who had over a dozen knee surgeries that ultimately ended his career. Everything with Bobby was going great. His knee pain disappeared, he learned to squat properly,…
Back in 2002, a wealthy 39-year-old walked into my gym complaining about knee pain. This guy was an active athlete—surfing, skiing, running, cycling—you name it! He also strength-trained religiously with a well-known personal trainer in the Greater Toronto Area. But despite all the money he had and all the experts he had seen, his knees…