Abner started doing personal training with me with a goal to get stronger and lose some weight. On Abner’s first day, March 7th, 2017, he weighed 190 pounds...20 weeks later, the results where phenomenal.
A macrocycle is the board view of the full year of training, also know as an annual training plan consisting of a Pre-season, season, off-season. A mesocycle is a training phase within that annual training plan [...]
Recently, I went on a run wearing C2’s Elite Half Zip and their Performance Tights. It was a typical rainy Seattle morning which made for perfect conditions to try out something new. The temperature was [...]
For the past week, I have been using Fuel100’s Electro-Bites prior to my workouts. Each package contains 23g worth a bites. One serving is one package and each are 100 calories, 4.5g of fat, 220mg [...]
When it comes to nutrition, we categorize people in 3 different body types. Ectomorph, Mesomorph and Endomorph. Ectomorphs are naturally thin with skinny limbs, Mesomorphs are naturally muscular and athletic and Endomorphs are naturally board and thick. We all know people in our lives who fit into these descriptions. I’m an ectomorph which means my nutritional needs are different than my buddy Eric who is a mesomorph. If you looked at the two of us, it would be obvious that he needs to eat more than I do because he weighs more me. However, volume is not the only differential. The amount of each macronutrient (protein, carbohydrates and fats) varies between the different types too. One thing to keep in mind before I break down the percentages is these are the recommended starting places. They are not set in stone. You should adjust anything nutrition program based on your body’s feedback and your results. This is why one-size fits all diets don’t work. There is no room to adjust based what you are seeing and feeling. Instead we use outcome-based decision meaning, let the results tell us how to adjust...
When I ask my clients what their strength goals are, the most common response I get is I would like to be able to do a pull-up. Being able to do a pull-up is a great measure of strength. It is a benchmark for a lot people. I've broken this down into 3 easy steps.
Step 1 - Negatives
The best way start developing the strength need for a pull-up is start with doing negatives....