PUSH

PUSH PUSH is a small personal training studio focused on individual clients needs and goals with a dedication towards innovation, education and motivation.

The only thing I ate yesterday that I couldn't track was my breakfast, which is hard to believe because all I got was tw...
06/05/2026

The only thing I ate yesterday that I couldn't track was my breakfast, which is hard to believe because all I got was two eggs home fries and toast. Even with what seems to be a pretty cut and dry, simple to quantify breakfast can be pretty difficult because you don't know how much butter they use to cook the eggs, you don't know if they use olive oil t0 cook the home fries and you don't know what kind of toast or butter they use so while you can certainly take an educated guess, you'd be surprised how far off you could be. I was so far off I gained probably about half a pound yesterday. The point is, no matter how much you try, and no matter how much you put in genuine effort into making good quality decisions regarding your food, simply "watching what you eat" will never allow you to maintain the same level of progress as the person who's taking time to track. If you ain't tracking you ain't trying.

Whoa
06/04/2026

Whoa

Some foods get a rap. There's this persistent idea out there that some foods are bad for you. Sure maybe an Oreo isn't n...
06/02/2026

Some foods get a rap. There's this persistent idea out there that some foods are bad for you. Sure maybe an Oreo isn't necessarily a health food, but unless something has poison in it, it isn't "bad for you." The question isn't whether or not a food is bad, it's whether or not it fits your dietary requirements for that particular meal, for that particular day, for that month for that phase whatever it may be. Let me explain...

Your hungry. You need a snack. Your next meal isn't for another hour or two and you need something to hold you over.... Which one do you go for!? The peanuts which everyone believes to be super healthy, or the popcorn whichever one thinks is super unhealthy. The answer is the popcorn 9 out of 10 times. Why?!? The answer is pretty simple, it's calories versus volume. The almonds you see here weigh about 1 oz and have 16 G of fat which drives it up to 170 calories for... Fu***ng .. ounce... Of food...

The popcorn on the other hand, doesn't weigh much more than announce necessarily, but it has far less fat, more fiber, and much more carbohydrates, and is only 100 calories.

Are there instances where the almonds are going to fit your needs better than the popcorn, say like if you're on keto, absolutely. But so much of affected dieting comes from volumizing your plate while minimizing your calories which is going to be hard to do when you're eating almonds that have 16 G of fat. Choose wisely my friends!

There's something I hear a lot from people and I think this is a good opportunity to give some nuance regarding the situ...
06/02/2026

There's something I hear a lot from people and I think this is a good opportunity to give some nuance regarding the situation. Let me explain...

Every time I talk to someone about losing weight the first thing they say is "I don't even eat that much...". Clearly if they're trying to lose weight they need to reduce their calories so they are eating too much but they're not lying. What they mean when they say I don't even eat that much is I don't even eat that OFTEN.

Without tracking your calories and other important metrics, your left to make a lot of assumptions about your particular diet throughout the day. How much protein you had, how much carbs, or fat you had, how many calories you had. How many calories you burned, with steps, or through exercise etc. The point is, that when you're saying you didn't eat " A LOT" that almost in every situation will inevitably mean you didn't eat often and that is never a recipe for consistency. I usually eat four or five times a day and yesterday I only ate twice yet somehow managed to gain 2 lb overnight.

The number of times you eat in a day does not matter.. the number of calories does. Track your calories. Track your weight, and it is scientifically impossible for you to not lose pounds. 💪

Let's combine a little art science to explain why moment arms are important. In the green you see it's pointed to his sh...
05/29/2026

Let's combine a little art science to explain why moment arms are important. In the green you see it's pointed to his shoulder which is the axis of rotation, or the point of articulation. That's the fulcrum. That's whatever joint is being manipulated.

In the red you see force, gravity or resistance.

The distance between those two, in blue, is what we call the moment arm, or lever arm.

Manipulating this simple idea will drastically change not just how effective your training is but how much you get out of it depending on what it is you're trying to do. For example if you're doing a flat bench press or a squat, depending on your form and your individual anthropometry there may be a very small moment arm. That's at least part of why these movements tend to be very strong not just because they're compound movements that use a lot of muscle but they're also mechanically efficient. Now change that flat bench to an incline bench. If you're doing an incline bench correctly again there should be little to no moment arm, but I see a lot of people pressing perpendicular mimicking the same shoulder joint angle as a flat bench which creates a massive moment arm, which, yes, will create a more consistent time under tension, but it will also severely limit your reps and by extension your total volume potentially limiting your gains.

This same concept can be applied to hundreds of moves inside the gym. Lateral raises, bicep curls, shoulder presses, pullovers etc. Pay attention to these moment arms and use them to your advantage to either increase or decrease efficiency as needed. 💪

Losing weight is not about eating bland ass chicken, broccoli and white rice every meal, (although I do love that) it's ...
05/28/2026

Losing weight is not about eating bland ass chicken, broccoli and white rice every meal, (although I do love that) it's about making good choices. It's about being happy, and maybe learning a few "tricks" along the way.

One key trick is to aim for a 10 to 1 ratio of calories to grams of protein. If you can have one gram of protein for every 10 calories, it's a little on the high side of protein, but it allows you to stay fuller longer. Again, it's not necessary but it allows for a quick reference on how good that food might be for you. A person eating 2,000 calories a day certainly does not NEED 200 g of protein a day, but it's just a reference. If you have a meal with 500 calories, and it has 10 g of protein, that sucks. But if you can have a 500 calorie meal with close to 50 g of protein, now we're talking. Here's an example of a new snack I just found that could be a huge help for people really trying to get in their protein. Here's a snack I just bought. It has almost a 5 to 1 ratio! Phenomenal for people who want to get in their protein,. Which would allow them to be able to get in a snack later on while still hitting their protein goals!

If you having trouble losing weight during the week try calorie cycling. Calories cycling allows you to eat substantiall...
02/18/2026

If you having trouble losing weight during the week try calorie cycling. Calories cycling allows you to eat substantially more calories on the weekend when we all find it most difficult to track calories and maintain good food choices, by simply maintaining a slightly higher deficit during the week. This is why, if you pay attention, I typically lose about a pound a day during the week, and then gain back two or three pounds during the weekend. Let me explain...

Let's say your deficit requires you to eat 2000 calories in a day to lose weight. Technically speaking that calorie intake necessitates that you maintain that 2,000 calories as an average, not necessarily a strict daily requirement. So instead of eating 2,000 calories Monday through Sunday, try cycling by eating only 1,800 Sunday through Monday, leaving you with an additional 1200 calories to eat come Saturday! This will still create a net deficit for the week while allowing you to maintain consistency during the week when it's a little easier and our days are more mundane, and it's still allows you to get out on the weekend have a couple pieces of pizza and a few beers. This is what I've done for years and what I continue to do successfully to lose weight and not drive myself insane trying to be super strict on the weekends when I want to go out and party. Give it a shot!

This chart is a representation of my workout volume for my day 1 workout represented on the left and ranging from 20,000...
02/15/2026

This chart is a representation of my workout volume for my day 1 workout represented on the left and ranging from 20,000 pounds, to 45,000 pounds per workout. As you can see, there's a pattern here. It isn't simply linear, but that's a feature. Not a bug. The peaks and valleys in volume come from the undulating periodization schedule I'm using right now. I alternate rep ranges between 20, 15, and 12 every week, which does several things. It allows for a bit of variety week to week, which is nice because it creates contrast. Having a day you hate is great, because it means you also have a day you LOVE! (I HATE 20S). It also allows you body a period to recover as the reps or weight doesn't just go up and up and up in a linear fashion over 3 months. That can start to wear and tear on your joints, your mental drive, and it can lead to systemic neural overload causing all sorts of problems. Lack of sleep, irritability, even low libido! 😬 This type of change in volume doesn't mean I work any less hard on the low volume days. It just means my body taxes itself in different ways. Which allow for more recovery, which allow for more consistency, and by extension MORE GAINS! Train Smartah, not Hardah.

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Taunton, MA
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