Sentenced To Life
Born Fitness
by Adam Bornstein
8M ago
I looked at my dad. Then down at my phone. 10:32 pm. July 21. 2023. My dad was gone. On Friday night, I watched my father — my Superman — take his final breath. It was a moment of peace for a man at war for three years. My dad was diagnosed with terminal brain cancer (glioblastoma) in 2020. Some doctors told him he had six months to live, at best. They gave him all the grim stats, told him how his body would shut down, and plotted a future hell on earth. At 65 years old, my dad was given a death sentence. But a funny thing happened. My dad heard all the negativity, and he chose not to listen ..read more
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How To Have a Great Workout, Every Workout
Born Fitness
by BJ Ward
9M ago
Some weeks, you might not be feeling your workouts. It happens to all of us. Whether you’ve got a lot going on at work or sleeping terribly, you will be lagging some days.  Here’s the key: It’s not about pushing the limits; it’s about learning how to have a great workout every time, no matter what is happening in your life or if you’re not “feeling it.”  At Born Fitness, we measure success by using a simple hierarchy: Are you consistently exercising? (Consistent can be 2-3 days a week or 4-5; both are good, but the key is whether you hit your goal week-after-week) Are you training w ..read more
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How To Fix Muscle Imbalances
Born Fitness
by BJ Ward
10M ago
Early in my career, I’d spend a significant amount of time trying to “correct” a client’s muscle imbalances. These were deficits or patterns I identified during a hands-on assessment at the gym.  For some clients (mainly those dealing with chronic pain), this was the right call. But, for the rest, it meant that we didn’t spend enough time actually training. More importantly, it was probably the wrong decision. Unless you’re dealing with injuries or other pre-existing conditions, there’s likely nothing to worry about if you’re following a good training plan (more on that below).  As h ..read more
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How To Build Muscle As A Hardgainer
Born Fitness
by BJ Ward
11M ago
If you want to go from scrawny to brawny, the plan sounds simple: Lift hard and heavy. Eat more. But, for some guys, like our client John, it’s more complicated.  John was a busy pre-med student tired of feeling skinny and slim. He wanted to add size. And he wanted to feel strong. The challenge is that John is what we call a “hardgainer.” Long and lean, with less than optimal genes for building muscle quickly.  But being a hardgainer isn’t a muscle-building curse. While genetics inevitably do make a difference, your genetics are not preventing you from adding on pounds of muscle. Wit ..read more
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How To Get Stronger As You Age
Born Fitness
by BJ Ward
1y ago
“It’s not the years, honey, it’s the mileage.” – Indiana Jones Like Indy, you’ve lived a little.  But, getting older doesn’t mean it’s time to sit on the sidelines. You don’t have to grow weaker and give up what you love. No matter how many miles are on the odometer, you can get older and stronger.  And this strength can impact your healthy lifespan in powerful ways. As we’ll show you below, getting stronger is associated with better aging and mortality, stronger bones and heart, and improved quality of life.  The best news? It’s never too late to add strength and experience the ..read more
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How to Turn Plateau Into Progress
Born Fitness
by BJ Ward
1y ago
With his wedding just 6 months away, Born Fitness client Chris (aka Sparta) decided to get serious about fat loss.  There’s nothing quite like a deadline to get your butt in gear. Sparta was highly motivated, crushing gym workouts and diving into tracking his food (something that works well for him).  But, after losing weight initially, Sparta’s progress stalled…and stalled. The scale didn’t budge for almost 6 weeks.  The funny thing? This isn’t abnormal.  Most people freak out when the scale gets stuck and assume something is broken. Yet, plateaus are part of the process o ..read more
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Exercise We Love: The Kettlebell Goblet Clean
Born Fitness
by BJ Ward
2y ago
Most of the time, we recommend practicing safe sets. Slow the exercise down and control the reps. Leave your ego at the door if you want to train pain-free for years. But, let’s be honest. It feels good to be aggressive in the weight room from time to time, and moving weight fast can be therapy. This type of training is good for your health too. It can help you build more muscle by targeting your fast-twitch fibers. And training with speed builds power, something that becomes more important as we age. The problem is that traditional full-body power moves like barbell cleans carry an increased ..read more
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The Best Protein Pancake Recipe EVER: Bacon & Date Protein Pancakes
Born Fitness
by Adam Bornstein
2y ago
Ingredients 1 cup gluten-free rolled oats 1 tbsp. chia seeds 1 tsp. baking powder 1 tsp. Stevia or raw unfiltered honey ½ scoop protein powder** ¼ tsp. cinnamon ½ tsp. vanilla extract 1 cup egg whites 2 whole eggs, pasture-raised ¼ cup unsweetened non-dairy milk 2 tbsp. maple syrup, grade B 4 slices turkey bacon, uncured & nitrate-free   5 pitted dates, chopped   1 tbsp. grass-fed butter **We used Athletic Greens grass-fed whey isolate, vanilla Directions In a small saute pan on medium-high heat, cook bacon until crispy. Removed bacon from pan, crumble into small bits and set ..read more
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The Berry Nutty Yogurt Parfait
Born Fitness
by Adam Bornstein
2y ago
Ingredients ¼ cup low-sugar granola* 2 tbsp. crushed walnuts ⅔ cup plain or vanilla Greek or Skyr yogurt** ½ cup mixed berries 1 tsp. raw, unfiltered honey *We used Purely Elizabeth’s Original Grain Gluten-Free Granola **We used Siggi’s plain 4% yogurt. Directions In a mason jar or serving bowl, add 1 tbsp. of granola & ½ tsp. of honey. Top with ⅓ cup yogurt. Then sprinkle 1 tbsp. of walnuts, ¼ cup berries and 1 tbsp. Granola. Layer once more with yogurt, walnuts, berries and granola, then drizzle with a little honey. Nutritional Information & Macros Dietary Information: Vegetarian ..read more
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The Right Way to Squat (And Solve The “Butt Wink” Issue)
Born Fitness
by BJ Ward
2y ago
Some things you can’t debate, such as whether it’s a crime to hide a raisin cookie in a batch of chocolate chips. Other acts are a little less certain. And, when it comes to exercise movement, there’s no shortage of disagreement about what movements are safe and which should be limited.  Squats are one of the most controversial exercises. Some people suggest they are the best movement (period), whereas others – most notably, respected coach Mike Boyle – suggest they are oftentimes abused and unnecessary.  At Born Fitness, we work with our online coaching clients to determine what mov ..read more
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