This episode is all about movement and training, figuring out how much movement you need daily in order to feel your best and what kind of movement that might look like. I also share the key principles that have guided my training and movement practices over the past decade and provide some key takeaways from each of those modalities.
Read MoreIn this episode, I offer some questions to ask yourself and some insights for when it comes to deciding what kind of training you should be doing in order to achieve your goals. There are many different paths to the same destination and it’s important to find the path that will work the best for you. Please feel free to message me if you have any follow-up questions or questions in general. I will be happy to answer them.
Read MoreShow Notes:
3:00 - Virtual group training
5:00 - PRs and recovery
13:00 - Books I’m reading
23:00 - My stance on burpees
32:00 - Focus on the basics
36:00 - Snacking, step counts and food during quarantine
Read MoreTo accompany my upper body mobility post, here is the lower body version. In this video, I will show you my go-to drills when it comes to preparing for a lower body day. Enjoy!
Read MoreWhen it comes to upper body mobility, I mainly focus on the upper and mid back areas, also known as the thoracic spine (t-spine). The t-spine functions in a few different ways - extension, flexion and rotation. In this video, I share my go-to mobility drills for maintaining and improving these areas.
Read MoreI wanted to share my currently training split with you guys. I’m currently training 4 days/week - 2 upper body days and 2 lower body days. I’ve always found 4 days of lifting to be my sweet spot. On my days off, I will either rest or do other activities like boxing, yoga or mobility work.
Read MoreRead More“How has training and programming changed for you as you’ve transitioned from barbells to kettlebells?”
How many reps should I do if I want to (insert ‘get stronger’, ‘more toned’, ‘build muscle’)? This is a very good question that I receive fairly regularly and I am writing this article to clear up any misconceptions. Personally, I don’t think there is a specific amount of reps for any given exercise that will give you the most gains. With that being said, context matters.
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With January 1st fast approaching, I want to share the 3-step approach to setting goals that has helped me over this past year. We’ve all been there - we set goals, we try our best for a few weeks and then we give up because we get frustrated. It’s happened to me too - a lot. But something changed during the summer of 2019. I finally acknowledged that my success depends on how consistently I can do the things that I need to do on a DAILY basis. Let me share how I arrived at this realization with this 3-step approach.
Read MoreShow Timestamps:
2:30 - My Injury History
6:20 - Theo’s Ultimate Guide to Handling Injuries
9:20 - Ask for help!
16:30 - Do the work
20:00 - Keep training
27:00 - Don’t make it worse
Read MoreOften times I get questions about meal timing, fasted training, going keto and many other minor items. Here's the thing - most of us (myself included) simply need to focus on a few major items.
Read MoreShow Timestamps:
2:00 - My gameplan for April
3:30 - What is a high quality meal?
8:00 - It’s all about compliance and sustainability
14:00 - On cheat meals
Read MoreShow Timestamps:
1:00 - Prioritize and focus on principles - not methods
3:00 - Is a body part split more effective than push, pull, legs for gaining strength and mass?
10:00 - Training principles that I focus on for myself and my clients
Read MoreIn this episode, I answer one of my client’s question regarding training and soreness. She asked, “Should I be sore from my training? How do I know I’m making progress if I’m not sore?” This was a great question that opened up the conversation around whether soreness is the goal and how our CNS (central nervous system) plays a role in our performance and recovery. I also introduce the principle of progressive overload and why this is what we should be focusing on when it comes to our training.
Read MoreIn this episode, I deep dive on a set of listener questions based on strength training, how to establish and work towards certain goals, nutrient timing, supplementation and learning new skills. I am trying out a new format for this podcast and I think this will be very beneficial for my listeners. If you have a question or multiple questions, please send them over and I will dedicate a full episode to answering them.
Read MoreIn this episode, I share how I recover from my training through proper programming, sleep and nutrition. I dive into the importance of sleep and how it affects my performance in the gym but more importantly - outside of the gym. I also talk about what I’m currently doing for my training and how I am managing my recovery throughout the week.
Read MoreAs the saying goes, more is not always better - better is better. This is where having a plan for your training comes into play. Make sure you're doing the things that will help you work towards your goals so you can get the results you want.
Read MoreIn this episode, Coach D (@powerphysique) joins me and proceeds to drop knowledge bomb after knowledge bomb regarding training, coaching clients to successful transformations, how neurotyping has changed the way he trains and his biggest piece of advice for aspiring lifters and coaches. Do not sleep on this episode. I knew D was going to come on here and crush it and that is exactly what he did.
Read MoreWhen it comes to your training schedule, be mindful of your work and life schedule and how those can affect your training plans. For me, Saturday mornings are spent at Myodetox Performance. It is always a great time with lots of amazing people. The only thing is that the social interaction with our team and our members absolutely crushes me.
Read MoreI’ve been training myself for about 10 years now and I want to share 5 lessons that I had to learn the hard way so you don’t have to. Let’s get right into it…
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