Quick Guide To Planking

In this article, I want to go over how and why you should use the plank, how to correct common mistakes so you can get the most benefit, how long and how many planks you should do, and go over when it’s time to move on.

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Dr. Stu McGill's 10 Best Habits For a Healthy Back

No person has broken more backs than Dr. McGill.  With hundreds of scientific publications, several textbooks, and tens of thousands of broken spines you can say no one knows better how to break a spine.

And after helping thousands of the most difficult back pain cases in the world its also safe to say that there is no one better at repairing and fixing a broken, painful back either.

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How to Make Sense of Information Overload and Curate a Network of Reliable Sources

By the time information reaches you it has already been distilled and distorted. 

Now with the age of the internet and social media, this information has never been more easily created, shared and propagated.  Anyone with an opinion can now add information to the collective stream of consciousness. 

If you want to avoid making mistakes, wasting money, or being conned then you need to develop a way to filter through all the misleading information out there.   Below we will go over a few mental tools to help you curate a feed of reliable quality information.  

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How to Find (and Keep ) Your Motivation

Getting things done requires work. Work that can require more energy than we want to spend.

So instead we lay on the sofa wishing, hoping that we had that special something to move us to action. To will us to the gym, or to cook a healthy dinner instead of eating out.

That special something is called motivation.

In this article I want to go over a few ways to help you find your motivation and maintain it as you work towards your goals.

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How Much Should You Be Eating? 3 Simple Tools For Managing Your Food Intake

Whether your looking to gain weight, lose weight, or maintain your weight it all comes down to how much you are eating.

If you eat more than you burn you’ll gain weight, less than you burn you’ll lose weight, and if you eat the same amount of calories as you burn you will maintain your weight.

It sounds so simple but if you’ve ever tried to figure out how much you should eat then you know how much harder it is in practice.

In this article I will go over two simple ways to answer the question of how much you should be eating, provide you with a method for portioning your meal.

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Stop Getting Sick - How Exercise Affects Your Immune System

Paradoxically the reason I was sick, and the reason I never get sick were the same - Exercise.

Exercise comes with several health benefits including strengthening your immune system but at the same time it can be a stress that can leave you vulnerable to infection or cause symptoms to worsen.

In this article I will use my story to explain the relationship between exercise and your immune system.

  • You’ll learn how to best use exercise to boost your immune system,

  • Whether it’s best to sweat it out or rest when you feel under the weather

  • Why athletes get sick more often than normal people and what that means for you.

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Tips For Making Exercise More Enjoyable

One reason people struggle to stick to an exercise regime is that it isn’t enjoyable. For many, going to the gym is an exercise in masochism as much as muscles.

What I’ve learned training hundreds of people is this -

People don’t stick with things they don’t like.

So let’s go over a few ways to make exercise more enjoyable.

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How Low Should You Squat?

All squats will go to one of 3 depths

  • Partial Squat

  • Full Squat/Powerlifting squat

  • Deep Squat - (Ass to Grass)

In this article, we look at the safety and effectiveness of each depth and look to determine which depth is best for you. 

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3 Tips To Make The Most Of Your Workout

Two or three hours a week were enough to help them to have more energy, move better, reduce pain, and improve body composition. Proving that you don’t need to spend countless hours in the gym.

While they were only in the gym 2 to 3 hours a week, what was important is that they made the most of each workout.

In this article I will go over 3 tips to help you make the most of your own workout.

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Stop Feeling Hungry - A Guide To Picking Foods That Keep You Full

What leads to a filling meal? Which foods are the most satiating? What makes one food more satiating than another?

Australian researchers Holt, Miller, Petcoz, and Farmakalidis aimed to answer these questions in their paper  A satiety index of common foods.

Their results revealed 6 factors that make a food more filling and satisfying. 

In this article, we go over each of them, what food choices you should make for each and how to build a meal that empowers and satiates. 

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Warning: Oil - The Hidden Ingredient Adding Inches To Your Waist - And What To Do About It

I pride myself on being able to help people achieve their goals.

Yet there I was, the expert, stumped on how to continue.

For the 3rd week in a row Marie’s weight and waist circumference refused to budge and I had no idea why.

What I didn’t know at the moment was that the culprit was hiding right in the photos she was diligently sending me.  I just couldn’t see it.

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Super Bowl Sunday - Tips For Navigating Party Food

The Calorie Control Council (CCC) estimates that consumers will eat 30 million pounds of snacks total. Further, CCC research suggests that people will take in a minimum of 1,200 calories and 50 grams of fat on Super Bowl Sunday... from snacking alone!

Other measurements suggest by days end many people will have consumed almost 6000 calories.

I want to go over a few ways you can safely navigate this Super bowl Sunday without ruining your health and fitness goals.

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The Path of Least Resistance - How To Make Healthy Choices Easy

Much like a river, our decisions flow according to the path of least resistance. Change the resistance and you can change the decisions that a person will make.

Increase friction - the harder a task becomes the less likely you will be to do it.

Decrease friction - the easier a task becomes the more likely you will be to do it.

Understand how to manipulate friction in your life and you’ll have the power to change the decisions you make.

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How to Start the New Years Right

Happy New Years!

Whether it be to lose weight, go to the gym more often, get stronger,  eat better, or look better, I’m here to help.

And the numbers suggest you need it.

Statistics report that only 9% of people succeed with there resolutions and that almost half fail by February.

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Stephen Griffith
Why Do Gym Trainers Interrupt When You Are Working Out?

You're just going about your business trying to get a workout in and then Bam - unwanted social interaction. Worse - an unwanted solicitation of services. This likely isn’t the first time you’ve gone through this ordeal, and it may not even be the first time THIS workout.

I feel particularly qualified to answer this question as like many people in the fitness industry I began my career in that position of solicitor. Forced to walk up and approach people who didn’t want to talk, with services they didn’t want to buy.

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How to Overcome Your Disgust of Vegetables

If you‘d like to live a long prosperous life then vegetables should be considered required eating. 

Many people come to see me because they want to get healthier. They know vegetables are good for them and they should be eating them but have trouble overcoming their plain and bitter taste or fibrous textures.  

You too may be dealing with this same struggle and I can say I understand. I never liked vegetables besides corn, potatoes, and ketchup growing up but I learned to change. 

In this article, I’d like to share that story and the lessons I learned that could help you also come to like your vegetables. 

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