Let’s start by getting real: Shit happens. Big or small, personal or professional, spiritual, or physical or financial…Any area of your life can be hit with adversity. And that’s a good thing, if you’re brave enough to look at it this way. Adversity, however big or small, is a chance for you to strengthen yourself, even remake yourself. Because shite is guaranteed to happen, the question isn’t when you will face adversity. The question is how will you respond. Because how you respond to adversity determines whether you will grow or shrink. Choose to grow. Here’s how.

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Ever walked into the gym, and thought, “ok I’m here, now what”? Or found yourself dreading the gym because it’s the umpteenth time you’ve gone and are sick of doing the same ol’ thing? There are a number of ways to organize or re-organize your workouts. I wrote about one last week—incorporating supersets—here’s another, a push-pull split program.

Most beginners will do just fine sticking to three total body workouts per week. But if you aren’t a beginner, or that routine just isn’t doing it for you, you can give this a try and see what you think. Push-Pull Split programs can be 2-day, 3-day, or 4-day programs and each will vary slightly in the way the exercises are broken out and spread across the sessions. Split programs can split movement types or body segments; for example the push-pull movement type, which I’m focusing on today, or an upper body-lower body split.

As with any program design, several factors will guide which breakdown you choose, and how heavy, intense, and frequently you train. These factors include your personal goals, your current fitness level, age, general health, etc.

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Time to set aside the “macros” talk—carbs, proteins and fats—and discuss the small but mighty micros—as in micronutrients, also known as vitamins and minerals. There are few other compounds included, but we’ll focus on those two.

You know you need vitamins and minerals. But you may not know why, how much, or where to get them­­—besides from a bottle that is. Like everything else, you need these suckers but in appropriate amounts: Too much or too little can cause unpleasant ripple effects in your body. Read More