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01

Jul 2017

The Push-Up Program

Regardless of whether you can do just one push-up or a 100 push ups, this article's got you covered. We’ve gone over how to perform the push-up properly, so now we need to talk about how to incorporate the push-up exercise into your training program. First let me start by saying this, if you cannot do over 10 legitimate push-ups you have no reason to lie down on a bench and try pressing, let alone variations of push-ups. Do me a favor and check your ego at the door and learn how to do this right before you bench press. The situations we will go over are as follows: 1) you can’t perform ...

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5 Advanced Lifting Techniques

At some point straight sets aren’t going to cut it. To break through a plateau, or to just change things up a bit, mix these five techniques into your workout program. When you’ve just gotten into the iron game, you’ve got the training age of a five year old. You can seemingly do anything in the weight room and, as long as you pay a little attention to your diet, you see great strength gains. But there inevitably comes a point, for some it happens two years in, for some a little later, when the trusty 5x5 or 8x3 in your periodized plan simply doesn’t cut it. If you find yourself stagnan...

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Squat Form and Flexibility

If you found that you have some limitations in your squat assessment from Part 1, check out this article to improve your flexibility before your squat. So you’ve finished your assessment and found that you have some limitations in your squat pattern and you want to improve them before moving on to lifting heavy weights. Congratulations, you recognize your deficiencies and are willing to get better! This is more than can be said for most of your peers. Corrective exercises can be tedious, but doing the little things now can lead to big results down the road. There are tons of exercises ...

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28

Jun 2017

The Dangers of Diet Soda

Just how bad is diet soda for you? Find out below. Ok, there are very few things I have zero tolerance for. I am a pretty understanding girl, if I do say so myself. But my number one pet peeve? Regular soda. Call it pop, call it soda pop, call it a diet drink, call it cola, but it doesn't matter. Seriously, check this out, it’s bananas: Yeah, regular soda and energy drinks infuriate me, but before you go stocking up on the diet stuff, beware!! There are some seriously freaky chemicals making up your fave drink. So what is in diet soda (or diet pop)? Here are the ingredients in a diet...

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The Top 5 Unhealthy “Health Foods”

The five foods most people think are healthy, but may actually kill your healthy diet and your beloved six-pack. Let’s talk commonly believed misconceptions, aka lies your parents told you: "Einstein got bad grades in school." No, he didn’t. Yeah he got 4’s…. on German scales of 1-4. "Napolean was short." He was 5’7”, the average height for a Frenchman back in the day. "Mice like cheese." Mice actually hate cheese and some are lactose intolerant. Sadly, not everything (or anything) you watched on Tom and Jerry was factual. With your mind blown by these revelations, let’s move to a ...

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26

Jun 2017

MMA And Healthy Shoulders

Stay strong and injury free with this simple, effective, circuit. Whether a young athlete, business executive, or pro MMA fighter, injury prevention is always included in my goal-setting discussions with clients. It was frankly paramount during the filming of ‘The Ultimate Fighter Live,’ as we never knew which athlete would be fighting the next week, and thus had to do our best to keep them all in top, physical shape at all times. To help with this, I incorporated the Functional Movement Screen. Along with Dr. Jenn Reiner, a certified FMS & SFMA practitioner, we took the members of Team...

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Dispelling Myths about Creatine Supplements

Finally the truth about the most talked about supplement of them all, creatine. It’s mid-August and you’re desperate to get off the bench and onto the field. Based on a recommendation from one of your team’s former standouts, you start taking creatine. And a few weeks later you notice it’s working. You feel stronger, faster and better than ever. You start out playing your teammates, vying for a starting position and winning accolades from your coach, who's absolutely amazed by your progress. And then one hot muggy day you suddenly fall to the ground, grab your calf and whale in pain. Your...

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Whey vs. Casein: Which One is Better?

Casein protein vs. Whey protein: What protein to take, when, and why. I’ve heard a lot from people regarding when and why they take whey or casein or simply get it from alternative protein sources. One I hear frequently is that bodybuilders eat cottage cheese or take casein before bed to prevent muscle breakdown while they sleep. The rationale is that casein is a “slow” protein whereas whey is a “fast” protein. But, is one source of protein better than the other? Is there a benefit from consuming whey post-workout and casein at other times? Let’s examine the facts. First, the bad news...

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24

Jun 2017

The 30 Minute Workout

Looking to build muscle and gain strength as fast as possible? Give this workout a shot. Strapped for time with only 30 minutes to get a workout in? Honestly, the first thing I’d tell you is to set aside more than just 30 minutes so as to not compromise your workout, but given you’re reading this article, you’re probably not interested in hearing that. Thus, the goal then is to focus your time and efforts on each of the buckets listed below, allowing you to maximize every minute of that half hour. Olympic or Explosive Exercises While fresh, the beginning of your workout is the perfe...

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5 Pillars of Nutrition for All Athletes

Regardless of how hard you train, increasing your strength is largely a function of what's in your diet. Most of the nutritional and diet mistakes athletes make revolve around three meals: breakfast, post-workout, and pre-bed. While these food choices have the largest impact on your athletic performance, there are a variety of other factors that need to be considered as well. Below we break down the top 5 pieces of information all athletes should know in attempting to train to their potential. 1. Eat a Big Breakfast I’ve heard all of the excuses: “But I don’t like breakfast…” “...

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The Nutrition Facts of Soy

Finally the record is set straight about soy, estrogen, testosterone... and moobs Soy is always a topic of controversy with men because of their unwarranted fear of one thing: the dreaded “moobs”. Yes, you read right. Man boobs. So what is soy and why should you care?? Well, the soybean is a great source of protein, which is very rare coming from veggies. Soy also contains isoflavones. Isoflavones are believed to mimic the hormone estrogen in the body, and are sometimes called phytoestrogens. And dudes, while the hormone sounds feminine, you naturally have low levels of estrogen. Even...

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22

Jun 2017

Preventing Knee Injuries

These three exercises will help you prevent any knee injuries you might experience when landing. As an athlete your ability to explode and to jump higher is crucial. When you think about jumping, what part of the jump appears to be most important? The take-off? The landing? Many athletes think it is their take-off but, believe it or not, the landing may prove to be the most important element because of its relevance to injury prevention, like ACL tears. Very rarely does anyone get hurt on the way up. Injuries usually happen when you land, right? Instead of putting all of your emphasis...

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The Best Exercises for Athletes

Adding these total body exercises to your strength training program will most definitely improve your athletic performance. Every coach working to improve athletic performance is looking to find the program with the highest return on investment, and the lowest risk of injury. I’ve written numerous articles about different exercises fitting that mold, many of which you’ll find my athletes doing. There are three however that I haven’t covered yet, and I consider these the most important general movements for athletes seeking to improve performance. They are the Pull From Hang, Hip Thrust an...

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21

Jun 2017

The Best Traps Exercises

A Joey Porter neck, or lack thereof, starts with these five traps exercises. Traps. Big ones. The reason why it looks like you’re smuggling two oranges in the top of your shirt.The reason why size large shirts will only hang to the top of your belt. The reason you’re actually going to fill out that wife beater this summer. Just like gorilla forearms, traps gives you “the look:”the look of a guy who hits it hard in the gym and never half asses anything. Maybe you thought the only thing you can do for traps was barbell shrugs. Wrong. That’d be like saying the only thing you can do for bi...

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Perfect Bench Press Technique

Building more muscle and gaining more strength may be as simple as improving your form on the bench press. I know I’ve been ranting and raving on here about this exercise and how you need to wait and do the other steps first. I’m right, and you know I’m right. It’s important to get stronger with the basic bodyweight exercises first, but as I’ve said with everything I do, I’m a realist. I know you’re still over there lying down on the bench and trying to push weight. I understand that’s what people do when they go to the gym. So let’s get into what you need to do to be safe and strong ...

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20

Jun 2017

The Road Trip Workout

No time for the gym? This workout routine will help cover your bases while on the road or at home. We’ve all been there. Whether you’re a traveling salesman, a college athlete, or a road trip warrior, there’s going to be a situation when you’re unable to get to the gym. Calm down and realize that it happens to everyone. Now while this may cause you to hyperventilate and completely freak out, trust that there is a solution for this workout predicament. If you’re looking for a quick bodyweight workout and movements that require little to no equipment to perform, look no further than this r...

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Top Ten Healthy Foods For Under a Dollar

Easy on the Dollar Menu! Here are 10 healthy foods that any healthy diet can afford. The first step to a healthy, fit bod: Removing processed foods from your fridge and future shopping excursions! For those of you who missed my last article, here’s a quick recap: Trans Fat (aka partially hydrogenated oils) are in foods you’d never expect like Jif peanut butter, Saltines, Cocoa Pebbles, Ritz and Ramen noodles (I could kick myself for the number of those I consumed in college) – and they’ll increase your risk of getting heart disease and cancer. Chances are if you’re a teenager or 20 someth...

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19

Jun 2017

Eat More, Burn More Fat

Diet tips to help you continually burn fat throughout the day. It’s 3pm, you’re staring at the clock. Again. Lunch was 3 hours ago, dinner is in the very distant future, and in between is a scrimmage, a presentation or maybe even more staring at the clock, g-chatting, and re-checking facebook. The only way to avoid the mid-afternoon energy crash, and to keep burning fat, is to be prepared. So, dig in to those pre-school roots and add in a little snack time! After all, even Lil Wayne, role model extraordinaire (sans that whole jail thing and affinity for getting “crunk”) recognizes the impo...

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How to Avoid Strength Training Plateaus

Not getting the results you're looking for in your training program? A better understanding of workout progression can get you off the schnide.  It’s important for all athletes to keep in mind that if you work hard, every training program will help you improve. However, while some programs work better than others, nothing works forever! Why does a program work and then stop working? Why do athletes plateau in their training? An athlete’s training age and the progression of his or her program are major players in this phenomenon. As we progress through this series, the goal is to get you ...

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Cooking With Pia : Chicken Stir-Fry

Episode 1 of Cooking With Pia features an incredibly simple chicken stir-fry recipe. Everyone needs a go-to dish. Make this one yours. Chicken stir-fry is a fast, easy, simple recipe that delivers a hefty portion of protein and vegetables. When paired with a bed of egg noodles or brown rice, you have the perfect post-lift recovery meal. It's like a good squat - targets all the right places and tastes oh-so-good. The best part though, is that it can be done in under 15 minutes, all in one pan.  So without further ado, here are the ingredients you’ll need: 2 Tbs. Vegetable oil 1...

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