Being shredded will not change your life. Other’s perception of you may change but if you’ve been there, you intimately understand that it doesn’t actually […]
Human Performance: Training the Mind and Body
5 Ways to Swing a Kettlebell
The kettlebell is literally the most underutilized tool in most commercial gyms. Many places have dozens of them, while other gyms have a shitty plastic one collecting spiderwebs in the corner. Some gyms have none. Others have only kettlebells, and do all of their fitness related activities with that tool. Still, very few people […]
Ruthless Introspection: How to Get What You Want
Bridgewater Associates is one of, if not, the most successful hedge funds of the last quarter century. One could argue that the output is simply a manifestation of putting the smartest people from the best schools in the world and having them synthesize data until you have a robust enough model that is too good […]
The Hip Hinge : From Zero to Hero (Part 3)
In part one and two of this series, I took you through the beginning progressions of how I like to train the hip hinge. As a refresher, we know that the hinge at the hips is maximal hip bend, minimal knee bend, and is arguably the most important concept to master in the family of fundamental […]
Do You Deserve It: The Ugly Truth About Getting the Body You Want
Wolf urine. I can buy that on Amazon and it can be on my doorstep in two days. Now I’m not sure I could find some good use for some wolf urine but before you write me off like some kind of weirdo, stay with me for a second. It’s Tuesday night and I’m sitting […]
Rookie Mistakes in Spring Training
The time is here. For a baseball fanatic this is the greatest time of the year, and the only month that will be filled only with promise and positivity. The regular season, by nature is a roller coaster marathon ride that only the resilient survive, both fan and player. In my eight seasons of […]
Eviscerating Fat
On Getting Shredded: The Truth Underneath The Abs
Being shredded will not change your life. Other’s perception of you may change but if you’ve been there, you intimately understand that it doesn’t actually change you. Let me explain. You’re out on a Friday night and others may see a living sculpture, a walking piece of art, and maybe admiration flows from the work […]
Pre and Post Workout Breakfast Recipes
One of the biggest issues I like to fix right away with my in-person, and our online clients is optimizing the first meal of the day. The reason being is that people seem to always have it screwed up. Your first meal, no matter when, is breakfast (breaking the fast). It sets the day […]
How To Not F*** Up Your Diet On Weekends
Diets can be made or broken on weekends It’s really pretty easy. Follow this three-step process and you’re gold. Never go out. Don’t drink. And don’t even think about ordering pizza while you Netflix and chill. There, done. By now, if you were sane, you’d be thinking, “Yeah, screw Andrew. What’s the point of being […]
11 Ways to Goblet Squat
I am of the belief that no one, and I mean NO ONE is above the goblet squat. No one is too strong, too mobile, too in shape, or too advanced to grab a dumbbell or kettlebell and drop into the goblet squat. Just about everyone I see as a personal training client will either perform […]
Intelligent Core Finishers (Part 2)
In Part 1 of this series we covered some pretty important concepts when programming and executing ab exercises during your workout. I shared that I believe it’s very important that we train the core for health —> performance –> physique. Core training needs to address default movement patterns, postures, and weaknesses before you worry about […]
Building Muscle
Pre and Post Workout Breakfast Recipes
One of the biggest issues I like to fix right away with my in-person, and our online clients is optimizing the first meal of the day. The reason being is that people seem to always have it screwed up. Your first meal, no matter when, is breakfast (breaking the fast). It sets the day […]
The Hip Hinge : From Zero to Hero (Part 3)
In part one and two of this series, I took you through the beginning progressions of how I like to train the hip hinge. As a refresher, we know that the hinge at the hips is maximal hip bend, minimal knee bend, and is arguably the most important concept to master in the family of fundamental […]
How to Build Muscle: Divorcing Ego From Training
The Problematic Male Ego Freud referred to the “ego” as the realistic part of the brain that seeks to mediate the demands of both the “id” and “super-ego.” Others have thought ego to be the manifestation of testosterone and the inner circuitry of the male brain that has propelled the masculine identity of arrogance and […]
The Hip Hinge : From Zero to Hero (Part 2)
In part 1 of this series, I began showing how I take ultra beginners through hip hinging, and deadlift patterns. The article was very well received in the fitness community, and is successfully helping you guys/girls, whether coaches or gym goers, learn how to safely progress and master the deadlift pattern. That is […]
The Hip Hinge : From Zero to Hero (Part 1)
Correctly watching a student progress through the hip hinge gives me more pride and joy than any other of the fundamental movement patterns. Why? Well, when performed well, this move can open up a whole new window of opportunity for just about any physical goal a human could have. Want to get stronger? Correctly hinging […]