Fit.PTX

04/07/2024

This week I will be focusing on posting some videos of different exercises as well as some tips and tricks on making them more effective. Comment below for anything specific you want to see!

04/04/2024

I hope this post doesn’t offend you……
We are the example to our children of what’s “normal”. Is it normal for your child to see you set goals and follow through even when it gets tough? Is it normal for your child to see you let fear and anxiety control your life and avoid the gym? Is it normal for your child to see you make fitness as much of your routine as brushing your teeth? I am far from a perfect parent, but I try my best to make sure my daughter knows the gym is a fun and welcoming place and she LOVES to be a part of it.

04/01/2024

Want to increase your motivation, tenacity, grit, and perseverance? The study linked below states that to get better at doing things you don’t want to…..you have to start doing things you don’t want to. Start small, but know that the more you do hard things, the better you get at motivating yourself to do hard things.

Tenacity--persistence in the face of challenge--has received increasing attention, particularly because it contributes to better academic achievement, career opportunities and health outcomes. We review evidence from non-human primate neuroanatomy and ...

03/30/2024

Saying you don’t have time to workout is like saying you can’t go get gas because you’re on E, exercise increases your productivity and motivation. I would argue you don’t have time NOT to workout

03/27/2024

To improve low self-esteem, one should perform esteemed acts…….It doesn’t take 1 giant effort, start small and just maintain

03/25/2024

How should I program my workouts? Read the comments for tips on developing a workout routine……

03/22/2024

Shoulder hurting after barbell bench press? Then STOP barbell benching! If you really want to grow your pecs so big you need a man-bra then try deep high volume flies. But if you must bench…..then use proper form. Retract your shoulder blades, plant your feet, engage your lats, warm up properly, stretch afterwards, and take lots of ibuprofen. Or just switch to dumbbells……

03/19/2024

This is definitely not something a lot of people want to hear……caffeine in the first hour of the day is pointless. Caffeine is a competitive agonist with your bodies naturally produced adenosine(the thing making you feel sleepy). That means it blocks adenosine. You need that first hour to “flush” the remaining adenosine out of your body so you don’t feel drowsy later. So that mid day “crash” is just the caffeine wearing off and adenosine making you tired again. Try a glass of water first thing in the morning and wait an hour for your coffee and you will be shocked at how much better you feel as the day progresses…..

03/17/2024

Setting fitness goals should be looked at the same way you set life goals. Pick a long term goal, let's say 2 years. 100lbs weight loss. It seems overwhelming, but if you break it down into short term goals it's more than achievable. That is 1 lbs a week, 4 lbs. a month, 50 lbs. a year. Don't expect results in 1 day, trust the process, and don't get overwhelmed. It's not as hard as you think it's going to be......

03/13/2024

So what about creatine? Is it helpful? What’s the risks? Creatine is one of the most studied and safest supplements available. It’s also definitely effective and very cheap, so what’s the downside? First, understanding what it actually does it’s key. Naturally occurring creatine reacts with glycogen to create the energy your body uses. So creatine alone isn’t going to change anything. It WILL help you work harder, longer, and achieve better results. It also isn’t anabolic steroids, so don’t expect it to change your entire physique overnight. If you are training hard and want to push a little harder, creatine is right for you. If you are just getting started and are looking for a quick fix to change your physique, creatine isn’t going to do that.

03/07/2024

If you are trying to optimize your health with diet, exercise, and supplements, but aren’t focusing on your sleep, then you are missing potentially the #1 most important factor in having a healthy lifestyle. When referring to improving fitness metrics, getting proper sleep is on par with anabolic steroids in terms of recovery and improvement. Fix your sleep

In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, durati...

03/06/2024

Ego lifting is costing you gains. This meta analysis show you can get OVER twice as much muscle motor recruitment from using full range of motion. So drop the weight down and use better form. Side note….the majority of hypertrophy training occurs when muscles are lengthened, doing half reps in the lengthened position recruited almost as much muscle as the full range of motion. Stop wasting your time with bad form

The purpose of this study was to systematically review the literature as to the effects of performing exercise with a full versus partial range of motion (ROM) during dynamic, longitudinal resistance training (RT) programs on changes in muscle hypertrophy. ...