"Recovery days don't mean much and you should just rest passively" This is dangerous advice, but actually what I undoubtedly believed at one point sadly. Recovery and Regeneration Days are a dedicated training theme that provide tremendous opportunity to gain an edge over competition, or at least get the most out of your program. The effect is twofold. You're maximizing the day itself, but how you go about your business will always determine in part the quality of your next

"Eat carbs every single day for the rest of your life" Yes you read that right. It's sad that the statement I provided you would usually be deemed a misnomer this day and age. The reality is there isn't a valid study to support the superiority of LCD (Low Carb Diet) or VLCD (Very Low Carb Diet) on metabolic rate, hunger/appetite, or weight and fat loss. Especially when compared to the overwhelming amount of evidence to disprove the whole notion. And the National Weight Lo

"Use bearable static pressure when Foam Rolling (SMFR)" There are a lot of approaches circulating when it comes to applying foam rolling soft tissue work. Many are plausible and effective for different objectives, but when It comes to managing neural and muscle tone or activity, the original message associated with the resilient technique still reigns supreme after all these years. Be sure to also look out for triggers that tend to form at or near the musculo-tendonous jun

"The Most Underrated Healthy Benefit of Walking" "Optic Flow" is the wider vision response that allows our eyes to move laterally and use our peripheral to see objects as they pass by as we move forward. This turns off the overworking Amygdala in the brain and increases PNS response, which immediately reduces stress and anxiety. Stimulating the PNS activates "The Rest and Digest System" that everyone is trying to tap into these days. This is also partly why active individ

I'd like to preface this blog by letting you know that I'm not a big supplement guy. I love reading all of the research and trying to find ways to help my clients and athletes gain a legal competitive edge, but the industry creates far too much hype. Rarely does a supplement really stand out and offer something that food can't provide you in the first place. After all, magnesium and other supplements usually provide something that you need in pretty trace amounts (aka micr

Like too many other topics in the fitness industry, the debate on what protein source is the best remains at the top the list. There are so many claims floating around these days, and that's why I love writing, because credible research, science, and common sense always clear things up for people. So without further ado, is there in fact a specific type of protein, plant or animal, that is superior to another across the board? Let's look at various things now, and you'll s

i think this topic pretty much goes without saying at this point. The training industry has done a great job collectively in convincing the public and educating trainers and coaches on what truly matters in both preventing and treating injuries. Progressive Overload, tissue remodeling techniques, inflammation support, active recovery, strength tests, and more are common practices used through strength training that help heal and strengthen various injuries. I want to intr

If you or someone you know is an aspiring athlete then you may very well be wondering whether or not meal frequency, or how often you eat, plays a role in your outcome-based goals. Fortunately for you, meal frequency is a secondary factor that can benefit you, but conversely, it will not break you or prevent you from reaching any of your goals according to science. Below are the common focus points related to meal frequency. #1-Metabolic rate/fat loss #2-Muscle Building and P

Here is a fresh set of training tips to help support your hamstring health. Hamstring injuries are still running rampant in sport and training culture today, and it's at the expense of an athlete's goals and showcasing all of the prior hard work and blood, sweat, and tears that were put into practice. Fortunately, hamstring issues can be either prevented or reduced in severity. Here is a fresh set of training tips to help support your hamstring health. Active stretching durin

Timing your nutrient intake is crucial. This refers to the specific timing of nutrient intake- aka nutrient timing- before, during, and after your workout (i.e. Peri-Workout Nutrition). The proposed idea historically is that if you eat certain types of foods at certain times, you can effectively maximize training responses and adaptations, which are vast in number and benefit the athlete in one way or another over time. Science even suggests that regular practice of peri-wor

The reality is that people will often tell you that you need to be stretching and performing some form of manual therapy or soft tissue work to the Illiopsoas group. But what they wont tell you is that your Psoas is more than likely weak, and could use some extra focus in training. Drills like the one below along with sled sprints, prowler sprints, deep squats, mountain climber progressions, and single leg work with and without deficits will all recruit the psoas more and ens

The glute bridge has been a staple for quite some time now, and there are plenty of variations of the exercise to go around. Initially, it was promoted to increase activation of the glutes and minimize overuse of the hamstrings and other surrounding muscles, but the bridge can offer more benefit if you get creative and start to think outside of the box a little. One of the more significant challenges as a competing athlete or someone that trains hard regularly is being able t

If you refer back decades and even well over one hundred years ago you will notice that pretty much every culture practiced some form of cold water immersion therapy at one point or another. Aside from making you feel much more alert and invigorated, there is definitive evidence that shows submerging in a painstakingly cold ice bath or dousing yourself under freezing cold water, or exposing yourself to very cold temperatures outside with light clothing will effectively boost