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 […]
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 […]
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 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 […]
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 […]
6 Weeks to Shredded 2.0
After much debate, Chad and I have decided to re-open our 6 Weeks to Shredded program. It’s not that we had any concern over whether or not our methodology worked because it did. In fact, when we first devised the program I remarked to Chad that the science is too good to fail. Obviously, […]
Humbling Exercises for the Egotistical Lifter
Are you that guy? You know, that person in your gym who thinks they know it all, or claims to be in elite shape? I think we all either know somebody like that, or have even been that person before. I know I have. It’s only human nature to want to be the […]
Two Weeks To Shredded: The Results
You never want to be “that guy.” Now, funny thing is that you don’t need to be an expert at social dynamics to quickly identify the asshole at the party who is unanimously dubbed “that guy.” It’s sort of like how we know really good grandma apple pie from shitty store bought processed fake version. […]