If exercise is medicine, how much medicine should I take? How many days per week should I do? For strength training how many reps should I do? How many sets? What exercise? In this video I cover the associations between resistance training dose and health benefits. Check it out to learn what dose is ideal for health.    ..read more

Evidence strongly points to physical activity as being beneficial to health and longevity. Staying sedentary for too long, independent of physical activity has also been proven to be detrimental to health.    When I think about the health behaviors that lead to chronic disease and mortality (smoking, drinking, poor diet and physical inactivity), I felt that the movement against cigarette smoking was extremely successful. The first study to prove that physical activity was protective against heart disease came out within a few years of the first rigorous study to show that smoking was ..read more

I work with a lot of people who are extraordinarily successful in their respective careers. It is interesting to me why they are such high performers. Or, more specifically, what is their driving motivation. I think that some people enjoy the challenge, their career is mentally stimulating. Other people have their accomplishments wrapped up in their identity. They are what their job is. And other people just want to make enough money to get a beach house.   These motives don’t live in isolation. I could love the challenge of my job, want to make loads of money for a beach house, and have ..read more

  Food Journaling Requirements An individualized approach to optimizing your diet In this article I aim to highlight why tracking your food is important and expand upon what you should track and why you should track it. If something is not going right, or we aren't where we want to be, we need to adjust and in order for us to make an adjustment, we first need an awareness, a certain amount of knowledge that allows us to navigate forward in the most efficient way. This is what tracking/ journaling your food allows you to do. Map out a plan and follow the route as closely as possible, makin ..read more

Covid. The reason you wear sweat pants to work, that is if you even bother to wear pants anymore and the the reason why online coaching and remote programing has taken a step into the limelight.  As with anything health related, there is an abundance of choice and stress associated with the decision making progress, so to help you navigate through this landscape of seductive marketing and somewhat endless variety, I have put together 5 questions you should ask to create clarity around what is right for you! 1. What do you want.  Remember the scene from The Notebook? When Ryan Gosling ..read more

If I told you I could help you lose 20lbs in 24 hours would you be interested? I hope not, in fact I would hope you ran away! Far far away!  You may ask can this even be done? And the answer is yes, yes it can. In fact its done on a daily basis by 1000s of people competing in combat sports. In this world of combat sports many athletes go through a 'weight cut', during which an athlete can lose up anywhere from 5-30 lbs in weight over a period of a few days. It is often referred to as the fight before the fight and is a grueling process of dehydration, pain and comes with potential serio ..read more

What is the most important thing when it comes to successfully implementing a Nutrition plan and getting results?   When trying to navigate the baffling world of nutrition and decipher what is right and wrong for our body it is more than easy to be debilitated by the sheer mass of information and the conflicting views from equally respected experts.   Spend 30 minutes researching diets and or nutrition and tell me how many different approaches, supplements and success stories you encounter.   …..confusing right!?    So how on earth are you supposed to make an informed ..read more

Apparently, my dad has become a Peloton aficionado in the last month since my parents got one. Ashley often takes breaks between work and studying to ride one in our apartment gym. Everyone seems to think it’s fun. They even talk about the trainer’s personalities like they know them.   Months ago, I’m on the phone with one of my clients discussing metrics for consumer satisfaction for a site I made for my dissertation. He’s a venture capitalist who has investments in fitness technology, so I wanted to pick his brain. The goal of my research is to get novices to strength train.   “So ..read more

Each day Dobri Dobrev, who lost most of his hearing in World War II, would walk 12 miles to the Cathedral of Alexander Nevsky in Sofia Bulgaria to collect money for charitable causes. He donated over 40,000 Euros to Bulgarian monasteries and churches and to utility bills for orphanages. He died in Bulgaria in 2018 at the age of 103. Why am I telling you this? It would seem, at least to me, that Dobri Dobrev had a true understanding of can and cannot. His behavior was connected to such a strong value that he was motivated to do all that he could even as he surpassed the age of 100. When you say ..read more

The greatest Exercise program in of itself will not get you the dream body. No matter what anyone says, sells, preaches, push’s or peddles. There is no secret contained within the exercise selection, set or rep scheme, tempo or volume. I guarantee it. If you gave me 100 good exercise programs I would see 80-90% similarity in what they recommend and the foundations would all pretty much be the same other than manipulation of the variables mentioned above. That’s because all the good programs I have followed and subsequently written adhere to a certain set of principles, that when applied consis ..read more