One Thing at a Time

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Does this sound familiar? You finally resolve to tackle a daunting goal. Let’s say it’s fat loss, though it could be any goal. You’ve spent weeks doing research online, taking notes, making lists, organizing your newly-acquired knowledge, asking questions on social media, and you’ve come up with the perfect plan. So naturally, you dive in headfirst. You start cooking at home more, you eat more vegetables, cut out snacking, make … Read More

What’s More Important: What You Eat, or How Much?

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It’s easy to look at fitness through a binary filter. In other words, to label things as being one of two extremes on a spectrum, such as “good” vs. “bad,” or “healthy” vs. “unhealthy,” while ignoring everything in the middle. Nutrition is no exception. On one side, you may have heard the claim that only calories matter. If you’re in a calorie deficit, you can eat nothing but Twinkies and … Read More

6 Ways to Continue Making Gym Progress

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Are you new to training? Have you been training for some time but you’re not seeing progress? Are you winging it in the gym, or continually doing the same exercises with the same weight and number of sets and reps? If so, you’re leaving a large piece of your progress on the table. One of the most important concepts in strength training is progressive overload, which means to gradually increase … Read More

Why You Should Track Your Progress

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Did you ever play connect the dots as a kid? If not, it’s essentially a puzzle that presents you with a series of numbered dots on a page. Your job is to join the dots sequentially with a line until the outline of an image is uncovered. The dots in isolation mean very little, until you connect them with a line and thus form a complete picture. Tracking progress is … Read More

How to Build Fitness Habits That Stick

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When we set our minds to a goal or decide it’s time to make a change, we often come out of the gate full throttle and genuinely willing to do anything and everything we can to get to where we want to be. The problem is, at some point we run out of that excited, anxious energy that fueled us at the beginning. That’s the point at which, unless we’ve … Read More

Externalizing Blame Keeps You Stuck

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Externalizing blame can show up in a lot of different ways, each of them leading to the same destination: nowhere. Have you ever said one of the following? I had no choice It’s just how I am I’m too busy I couldn’t say no I hate to be the bearer of bad news, but these are all just stories we tell ourselves–ones that are not necessarily accurate. Now this isn’t … Read More

Meet Yourself Where You’re At

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How much time do you spend lamenting the fact that you’re not where you should be, versus accepting and appreciating where you’re at? For me, my thoughts tend to be skewed toward dwelling on where I think I should be, my shortcomings, things I’ve screwed up, things I wish that I’d done better, and so forth. Often, I subject myself to this exercise while completely ignoring everything good about what … Read More

More Is Not Always Better

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When we become motivated by our results, or frustrated with slow progress, the temptation to add unnecessary strictness or complication can be hard to resist. But while it’s important to do enough, everything has a point of diminishing returns. Take strength training, for example. Strength training is fantastic for building a lean physique, and it’s true that we need to train with enough volume to stimulate adaptation. In other words, … Read More

The Power of Your Narrative

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Your narrative is incredibly powerful. One of the hardest things I’ve had to face in my journey is that I tend to write a crappy story for myself, one that doesn’t necessarily reflect reality. But what’s come out of that is the slow understanding that I alone have the power to change my narrative. While I’m not great at it and it’s something I must practice often, it’s getting there. … Read More

Physique Change Takes Time

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Whether your goal is to improve your overall fitness, health and quality of life, or to get completely jacked and shredded, you’re going to have to make changes to your habits and behaviors. And change is hard. Establishing new habits is hard. Finding something that works that you can do consistently is hard. Don’t let anyone fool you into thinking that this stuff is a walk in the park. We … Read More

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