Commit these numbers and number ranges to memory or jot them down somewhere you can easily reference.


  Rest and recovery are as important to your exercise plan as the exercise itself. If you don’t allow your body and mind time to recover from your workouts, you could eventually develop symptoms related to overtraining, or even overtraining syndrome.


This post is for those times when you have no equipment and, or little time; maybe you’re traveling or your day is filled with back-to-back meetings. The days you want to get a workout in, but feel like you can’t do a number on you mentally. That’s why it’s great to know some bodyweight movements and ways to combine them, so you can fit a workout in anywhere.

exercise motivation

No matter how much you want the results of regular exercise, motivation yourself to start can be hard. Keeping yourself motivated can, at times, seem equally challenging. So how do you do it? How do you motivate yourself to start and stick with the actions that get you the desired results? Here are five tips.


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.


If you’ve been strength training for a while and feel ready to spice things up, try adding in what’s called a superset. There are a few variations you can play with to get slightly different benefits; overall, a superset allows you to boost the intensity of your workout compared to traditional weight lifting sets. And supersets are great for increasing what’s called muscularity. Put simply, this means increased muscle definition.


Shoes matter. Wearing the appropriate shoe for your workout, or not, effects safety and performance. Meaning, if you don’t wear the appropriate shoe both for your feet and the situation, you could reduce your performance and increase your risk of injury.


  Ninety-five percent of your energy is made by your mitochondria. But let’s zoom way out, since you’re probably reading this on your phone during your lunch break and don’t have time for a rehash of Bio 101. OK, your body has three systems for making energy to use during activity. I talked about one, Read More


  “Cardio” is more than you probably think. When you say “cardio”, as in, “getting some cardio in,” you most likely mean getting some aerobics in, or since it’s not the 1980’s, getting an aerobic workout in that isn’t aerobics. Cardio can be aerobic and aerobics, but doesn’t have to be. Have the semantics, Read More


Recovery is critical. The only thing more critical is pre-covery, or prevention, which includes adequate sleep and nutrition to support your workouts and life demands. Many people don’t realize how important recovery is both from individual workouts and over the long-term training period. Or else they know, but aren’t sure how to do it effectively. Most don’t think about recovery until something goes wrong.