Blog
Your Fitness Tracker Is Not Your Doctor
Wearables can reveal valuable patterns in sleep, HRV and recovery—but a score is not a diagnosis, and sometimes the data can work against you. Learn how to use Oura, WHOOP, Apple Watch and other fitness trackers without letting the algorithm overrule your body.
Don’t Leave a Presentation Before the Q&A
The best insights do not always happen during the main lecture. This piece pulls practical health and fitness lessons from a Q&A session on diet, lifestyle, fasting, and primal movement.
Intense Sunlight Promotes Deep Sleep
A dark bedroom matters, but daytime light exposure may matter even more. This sleep piece connects intense sunlight, circadian rhythm, and deeper recovery after long days in the sun.
The 30-Minute Digital Time Rule
Screen time can either turn kids into couch sculptures or become a built-in movement trigger. The 30-minute digital rule adds squats, push-ups, and leg raises to every device session.
How to Bring Pasteurized Sauerkraut Back to Life
Not all sauerkraut brings probiotic firepower to the table. This food tip explains the difference between live and pasteurized options, plus a simple way to revive a budget-friendly jar.
Set Your Alarm Clock for Bed
Sleep consistency starts before the morning alarm. Setting a bedtime alarm can help lock in a better rhythm for recovery, energy, and training performance.
Physical Attributes and Testing Procedures for Athletes
Speed, power, body composition, and structural balance all matter when testing athletes. This interview-style piece outlines practical ways to evaluate performance across sports without worshipping one metric.
Training on an Empty Stomach
Fasted training is not always the badge of discipline people think it is. This video explains why pre-workout support can matter for hard sessions.
Strength Training During Pregnancy
Pregnancy does not automatically mean abandoning strength training. With smart exercise choices, proper positioning, and respect for individual needs, training can remain productive without trying to prove a point.
It’s No Longer Cool to ICE
Icing injuries has been treated like common sense for decades, but the evidence is not so simple. This piece challenges the automatic ice-pack response and asks whether pain relief is being confused with better healing.
The Results Look Good!
Subjective feedback is useful, but numbers tell a sharper story. This update looks at blood work changes after using the Brain & Brawn Formula, including testosterone, estradiol, and IGF-1 markers.
Accommodating Resistance with Tubes & Bands (Part 2)
Elastic resistance can add load, reduce load, or change the strength curve entirely. Part 2 explains how bands assist or resist exercises like squats, bench presses, chin-ups, and dips.
Accommodating Resistance with Tubes & Bands (Part 1)
Bands and tubes are portable, affordable, and useful—but they are not magic. Part 1 breaks down where elastic resistance shines, where free weights still rule, and how trainers can choose the right tool.
A Potent Sleep Elixir
Falling asleep is not always as simple as closing your eyes. This short sleep piece shares a nighttime tea-and-relaxation strategy aimed at helping the body wind down before bed.
Keeping Up with Current Research (May 2016)
From warm-ups and deadlifts to posture, sprinting, hormones, and hypertrophy, this research roundup pulls practical takeaways for trainers who like their advice backed by more than gym folklore.
The Jon Snow of Forearm Training Equipment
The Formulator disappeared, came back, and still has a place in serious forearm work. Here’s a look at the tool, why it works, and how to improvise a cable version if you cannot get your hands on one.
How to Determine the Optimal Number of Recovery Days for a Major Lift
Recovery needs are not identical from lift to lift or phase to phase. This method shows how to test your own recovery window for strength, hypertrophy, and muscular endurance work.
Structural Balance Assessment Routine – Updated
Structural balance testing does not have to be a separate week of tedious assessments. This routine builds testing directly into training so coaches can spot weak links while still getting productive work done.
Should The Knees Pass The Toes When Squatting?
Squat depth gets a lot less scary when you understand what the knees, hips, and spine are actually doing. This piece pushes back on the old “knees behind the toes” rule with a more complete look at full-squat mechanics.
Restoration Methods – Sleep
Sleep may be the most underrated recovery method in the entire training toolbox. Naps, post-workout rest, and practical recovery habits matter when life is busy.
Restoration Methods – Nutrition
Recovery starts long before the next workout—it starts with the fuel coming in. Protein, micronutrients, meal timing, and food quality all affect how well the body bounces back.