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Game Theory Optimal

When it comes to getting results in the gym and with our bodies, we are getting to the point where there is a "right" way to do it: a more clearly defined equation for how to get results. The things that always get in the way are our desires and our feelings.

Game theory optimal is a poker term used to describe the type of game play you would use if you knew what everyone was holding in their hands ie: if you could see their cards. It means that you don't play emotionally, rather play completely objectively: like a machine. That makes a big difference because a lot of money is lost on emotions in poker(trying to win back money you have lost). 

How would you live if you were living game theory optimal and your goal was to be as healthy as possible and as pleased with your appearence as possible? How would you eat if you didn't have to eat emotionally? How would you exercise? 

A lot of people and coaches forget that option: the game theory optimal option. They have 2nd or…
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Unlikely habit #2

I have trained a huge number of clients in several areas of the world and my conclusion is that for people to the lives that they want to live, they are going to have to live stricter, more old school type lives at home and in regards to their bodies: on a schedule and with check points.

This is one of those things I have a hard time bringing up with my clients, but if your homes are going to work like an assembly line, guess who has to help out? Your kids. There's nothing wrong with having them help out. It prepares them for the life ahead. In fact, there's nothing wrong with giving them regular chores and a schedule of work from a young age. It's a modern day myth that this is bad for kids. I had a list of things to do around the house everyday after school. And then every saturday. It wasn't much. By age 7 my grandmother had already tried to teach me hospital corners(I didn't really get it though). I didn't do my chores a lot of times, and I regret that toda…

Unlikely habit #1

One of the things with the normal health and fitness lifestlyle, that everyone needs right now, is that people don't realize is how much time it takes. You've got to eat right and workout but those two things come with a bunch of other things. You've got to shop for healthy food, usually prepare it ahead of time, have tupperware for all of your lunches(at least) for a week, pack your gym bag, get to the gym, shower after the gym, get back to work or home...It's actually a pretty considerable addition to most people's already stressful lives.

So what do you absolutely have to be on top of if you are going to do this? I'll tell you what. You have to be on top of how organized and clean you keep your home and living spaces. Otherwise, it's just not going to work. The dishes have to be done so when you reach for those Tupperware containers, you just fill them up and put them in the fridge. Your clothes have to be washed so when you pack your gym bag the night b…


Right now the thing to do in the PT/coach world is make it easy on the client and find ways to get results while still allowing them to eat a lot of junk. I don't do that.

Watch this short video to hear my philosophy.

I agree with the idea of progressions, or taking one step at a time, but I don't like coddling people. There is no minimum requirement for junk food, or food that offers no nutritional value and is detrimental to you health, and I don't think that getting off it is that difficult if you are meeting all of your nutritional requirements. Many people have created a bigger problem out of this than it is. It is actually very beneficial to not eat food on the far end of the spectrum and not that hard to do when you are eating enough healthy food. If you are eating the right quantity of food and fufilling all of your nutritional requirements, then it requires only a minimal amount of discipline to stay away from it.

With that said, if you are not meeting all of your…

Back Savers

How is your back? Can you not sit down without pain? Been there. I can’t heal your back, but I can tell you how good backs work and if you want to see if you can mimic that with your own training, then that’s none of my business.
This mobility warm up will do a considerable amount to get most people feeling better right away by giving them a good load distribution-simply spreading out the work load your body does throughout all the appropriate muscle groups

A pain free back is created by core stability and surrounded by strength and mobility in the hips as well as the t-spine(mid/upper back). That mobility you create with the warmup isn’t enough though and it won’t hold, so without further ado:
There are three main core exercises: plank, lateral plank (side plank), and the birddog which represent anti extension, anti-lateral flexion, and anti-rotation. There are tons of progressions (more difficult variations) for all of those exercises, but the only ones that are necessary are the bird…

The Perfect Butt

This subject contains within it one of my pet peeves: people searching endlessly for the right exercise to build their butts.

The glutes are the biggest muscle group in the body and absolutely critical to your well being. If it is hard to find an exercise that really works yours, then something is wrong, unfortunately. That'd be like someone having a hard time finding an exercise that works their heart or something. It just shouldn't be that difficult. It happens to be the case for a lot of people out there though, and it just so happens that it is an easily resolvable issue for most of them. 

This brings me to my first point: make all of your leg exercises more glute dominant by plugging of some of your energy leaks.
I feel compelled to inform you that the primary reason the glutes are not developed in most people is because of inactivation which is the result of core instability and recipricol inhibition, which is when a muscle group is recieving less signal from the brain and…

New Stability Training

*This is an article on stabilization training. You'll find an example workout at the bottom of it. 

Stability training has gotten a bad name: ineffective/boring. It arouses feelings of despair in PT clients and even many of their trainers as it requires a lot of work and yet delivers less visible results, thus requiring more motivation to get through. It has been a problem for me at times, although not too much any longer. Yet stabilization, or holding joints in proper alignment and having a good load distribution, is an important thing. It indicates that all the muscles are doing their jobs and that there is a lot of potential for growth.
In other words, it has to be done, but people don’t want to do it. At least not in the way it has been traditionally done. There is likely a better way that allows people to train hard, which is what they want, and gets them the results they need, which is what we trainers want. 
Stability training has been poorly executed. I stand guilty as well! …