I’ve never been a great sleeper. As I get closer to 40, I notice it more. A bad night hits harder than it used to. So I’ve put a few habits in place, and they’ve made a big difference for me. We all know how a lack of sleep can
The last thing you want is one more number to track. When protein got popular, it showed up in ice cream, chips, cereal, even water. Often with just enough protein to put the word on the label. Fiber might be next on the craze list. Why fiber? It helps you
Holiday snack season is here. Uh-oh! As we all know, some foods disappear faster than others. In an NIH study, people ate about 500 more calories a day on an ultra-processed diet than on a minimally processed one. They could eat as much as they wanted. In two weeks, they
Changing many things at once is hard. Let’s say you want to make a change starting next Monday. You take it seriously, so you write it all down: Meal plan Three meals and two snacks. That’s five specific behaviors every day. Steps 10,000 a day. If you walk about 5,000
You don’t have to be obsessed with goals. And you shouldn’t need a goal to justify coming to your training sessions. But if you do set one, it’s likely better to set a goal around one behavior than one big goal that needs changes in many areas at once. “Lose
Push-ups look simple. A few small details change how well they work. Starting with your hands on a bench makes them easier to learn. The same cues apply on the floor. Hand position Place your hands a few inches outside your shoulders on each side. Starting position Arms straight. Aim
If your program is custom, why are others around you doing the same exercises? Maybe you’ve noticed it. At the start of the session, a lot of members are doing goblet squats. In the middle of the session, there’s almost always someone at the quad extension or the lat pulldown
There’s nothing worse than standing in a group class about to do an exercise you’re not sure about. You got a fifteen-second demo and a few quick tips. By the time you get to that station, you don’t remember any of it. So you don’t want to try it. You’re
There is a stretch of the year most people never notice. It starts right about now. Summer is over. The barbecues are done. The holidays are still a few months out. In between sits September and October. They are two of the most normal months on the calendar. Normal is
Checklists are boring. Especially the recurring ones the ones where you do the same thing every single day. But the boring, recurring checklist is the most useful tool you have. Here’s why, and how to use it for your fitness. 1. The most disciplined people repeat themselves. When we talk
