Creatine Supplementation on a Low-Carb Diet

Creatine Supplementation

Whether you are new to athletics or just hearing about creatine monohydrate, it is one of the most efficient and useful supplements for improving strength, muscle mass, and generally improving physical attributes. Most people fail to realize that creatine monohydrate requires other features in order to work properly within the human skeletal … [Read more...]

The Paleo Diet – 5 Benefits To Going Paleo

5 Benefits To The Paleo Diet

Zone, Atkins, South Beach, Vegetarian, Vegan, Plant based, High Carb, Sunshine Diet, intermittent fasting, and don't forget my (least) favorite - “If It Fits Your Macros.” It seems like there's a new diet coming out every couple minutes. So how are we to know what to choose? Years ago I was fortunate enough to read some of the earlier … [Read more...]

The Benefits of Red Meat & Why It Is Good For You

The benefits of Red Meat

Riddle for you: What's red, full of antioxidants, has CLA to help fight off cancer, protein to build strength and muscle, and has been totally vilified by the anti-meat campaigners? If you guessed red meat, good job. Have a cookie... I mean a steak! But as always, the answer isn't so simple. Let's find out! Poor Red Meat Have you ever … [Read more...]

Gluten: 4 Reasons Why Its Bad For You

Gluten: 4 Reasons Why Its Bad For You

According to mainstream nutrition advice we need to be eating a lot of whole grains. Things like cereals, breads, and pastas make a killing off this. But are you the victim here? If you have been keeping up with the news, nutrition, or health, you know that gluten is a big topic right now. It's being called a fad diet or a holy grail of lasting … [Read more...]

Why Kipping Is Not Optimal For Strength Training

Kipping is Not optimal pull-ups

You have to stand before you can walk. You have to squat before you can stand. And you should be able to both squat and stand before you can jump and land, correct? If you cannot even stand on your feet, how will you survive the force of landing on them? The added force of your bodyweight and gravity combined with a fast descent would be much more … [Read more...]

Why Alcohol Is Detrimental To Your Workout Results

Why Alcohol Is Detrimental To Your Workout Results

Thinking of enjoying a drink after working out? Maybe having one as part of your cheat meal on your fat loss diet? Consider thinking again. When it comes to alcohol it is - in most cases - detrimental to performance, fat loss, and health. ALCOHOL: THAT GUY WHO CUTS IN LINE IN FRONT OF EVERYONE Alcohol can't be stored. Unlike proteins, … [Read more...]

“Crutches” in the Weightroom – AKA Supports

Crutches in the Weight Room

WHAT IS A CRUTCH? I use the word "crutch" to define any object that does one of the following:  •Gives support to a body part during training or movements. •Provides a false sense of security during training or movements. •Or simply allows you to delude yourself into thinking you have achieved something that you really haven't. You see it all … [Read more...]

Sugar Kills – What Happens When You Consume Too Much?

Sugar Kills

It's powdery. It's white. It's highly addictive. It causes many health issues. Now you may be thinking it's cocaine, but you’re mistaken the right answer is: SUGAR. It can be hidden under other names like agave, high fructose corn syrup, sucrose, cane juice, evaporated cane juice, white and brown sugar, but at the end of the day, one of the biggest … [Read more...]

5 Things I Have Learned About Goal Setting

5 things I have learned about goal setting

Designed by: Brandon Groce Lessons I've Learned About Goal Setting From Life, Teachers, And Experience. Most of us have goals or something we want to achieve. It could be to lose an amount of body fat, to hold a handstand, to squat double your bodyweight, or even something like learning a new language. My personal goals were to accomplish a … [Read more...]

Cardio – Why You Shouldn’t Run Long Distance

Cardio - Why you shouldn't Run long distance

"Cardio." Everyone's favorite - or least favorite - word. The word brings to mind long duration runs on a treadmill or completing a 5K. Maybe to you it means 400 meter sprints or how long you can last in your jiujitsu match. There are a lot of misconceptions about cardio though. So let's try to clear them up. What Are We Running From? To many … [Read more...]

What Make a Good Workout Good?

Feel the Burn What Makes and Effective Workout

What Makes a Good Workout? A lot of sweat.  A massive burn.  Feeling so tired that you can barely walk out of the gym.  Maybe even vomiting.  These are all signs of a good workout, right? Not necessarily. Go to most gyms, fitness classes, or your average trainer, and it seems like the the burn during an exercise or how tired the workout makes … [Read more...]

3 Reasons Why Free Weights Are More Effective Than Machines

3 Reasons Why Free Weights

3 Reasons Why Free Weights Are More Effective Than Machines It pains me dearly when I walk into a gym, notice kettle bells of every color and weight, bosu and swiss balls of every size and shape, and whatever new contraption the fitness industry has come out with, but only one or two squat racks.  Or even worse.  None.  Just Smith Machines. Why … [Read more...]

Stretching Before Working Out Can Lead to Injury

Stretching Before working out can cause injury

Sit And Reach. Touch Toes. Do Some Relaxed Stretching To Gain Flexibility, Right? Not so fast... Many people are stretching in this manner to acquire more flexibility,a simple sit and reach toward the toes, for example. Or bending over and trying to touch the ground, or in most peoples case, their knees since they cannot reach the ground … [Read more...]

Squat With Knees Past The Toes

Squatting Let your knees pass your toes

How many times have you heard, "Do not let your knees go past your toes or you will get injured" proclaimed by some health "expert" or fitness "guru", especially during exercises like squats and lunges. Not only is this unrealistic, but it is actually a practice that will leave you more injury prone than allowing your knees to go past the … [Read more...]