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The mind is something that most people don’t really try to change. We look at it as something that was already programmed and given to us to use for our journey in life. A lot of people pass off their thought processes as a part of their personality. They can't help the way they are. They want...

Anyone that has committed to a long-term fitness goal will tell you that it takes serious dedication, determination, and discipline to be successful. Consistency matters but let’s face facts - There are days that we all just need an extra mental boost or a kick in the butt to get going. For...

Every day, I see someone walk into the gym, head straight for the squat rack or to bench press or hit the dumbbell rack, load up the weight, and start pushing and pulling as hard as they can. Yes, many times this is an innocent mistake made by a young person who hasn’t experienced any injuries...

Training legs is like going to the dentist - everyone knows they should but yet some people avoid it nonetheless. Why train legs if you’re just going to wear leggings under your shorts, right? #shotsfired Truthfully, there are some slightly crazed individuals out there who actually enjoy...

Anyone that has committed to a long-term fitness goal will tell you that it takes serious dedication, determination, and discipline to be successful. Consistency matters but let’s face facts - There are days that we all just need an extra mental boost or a kick in the butt to get going. For...

Many people like to lie. Sometimes the lie is a grand lie and sometimes it is a little white lie. At the end of the day, lies are commonplace. Every single person on the planet is guilty of lying at some point albeit to varying degrees. In the fitness game, these constant lies are ruining...

How many of us have seen Pumping Iron? No doubt almost anyone who has been a fan of bodybuilding has watched it at least once. It’s Bodybuilding 101, and if you’re new to bodybuilding or fitness, find a copy and watch it now. You’ll be glad you did. For generations, Pumping Iron has inspired...

Aside from whey protein, creatine is probably the most-used muscle building supplement in gyms all over the world. Yet, creatine is surrounded by myths and rumors spread by people in gyms, magazines and on the internet who really do not understand what creatine is and how it works. It’s these...

How to Start Eating Healthy (And Actually Stick to It) written by JAMES CLEAR HEALTHY EATING MINIMALISM Most people would like to eat healthy on a consistent basis. And even if you already eat healthy most of the time, it's likely that you could do a better job of staying on target. The benefits...

What Happens to Your Brain When You Eat Junk Food written by JAMES CLEAR BEHAVIORAL PSYCHOLOGY HEALTHY EATING Most of us know that junk food is unhealthy. We know that poor nutrition is related to heart problems, high blood pressure, and a host of other health ailments. You might even know that...

The Beginner’s Guide to Intermittent Fasting written by JAMES CLEAR HEALTHY EATING STRENGTH TRAINING Ihave been intermittent fasting for over one year. I skip breakfast each day and eat two meals, the first around 1pm and the second around 8pm. Then, I fast for 16 hours until I start eating...

3 Surprising Reasons Why You Need to Rediscover Slow Growth written by JAMES CLEAR SELF-IMPROVEMENT STRENGTH TRAINING We all have goals that we’d like to reach. And, if we had the choice, we would prefer to reach them sooner rather than later. There’s nothing wrong with achieving a goal quickly...

Why Everyone Should Lift Weights written by JAMES CLEAR STRENGTH TRAINING I'll say it plain and simple: you should be lifting weights. But not necessarily for the reasons that you might think. For example, I don't believe that strength is the main benefit of weight training. Now, don't get me...

How to Stay Focused When You Get Bored Working Toward Your Goals written by JAMES CLEAR FOCUS GRIT HABITS STRENGTH TRAINING This article is an excerpt from Atomic Habits, my New York Times bestselling book. We all have goals and dreams, but it can be difficult to stay focused and stick with...

The phrase “age is just a number” gets used a lot, but it has been proven to be true in many instances. If you need evidence, look no further than Jami Debernard. She works as a coach, but she has competed onstage at the highest level. She not only turned pro at 40 years old, but she competed at...

Here is a little something you can do to shock your arms into new development. Think of your arm training as a circuit, you pick about 3-4 different exercises and hit them in a row with no rest between movements. It'll get your heart rate up good, and it'll help keep motivation levels high...

If you are anything like me, you want to look good all year long. There are no few weeks where you want to look great, and then accept looking fat the rest of the year, nada. You want to look jacked all the time. If you had to take your shirt off then you could at any given time and feel proud...

Yesterday I went and trained at the gym. My routine took me about 25 minutes and here is what I did; 1 set of leg extensions, 1 set of squats, 1 set of close grip pull-ups, 1 set of lateral raises, 1 set of machine shoulder press, 1 set of barbell curls, 1 set of high row machine (hammer...

Just because everyone does things a certain way in the gym doesn’t mean it’s the right way! Let’s go against the grain and really improve your progress. First things first, whenever I am trying to really improve a certain muscle group, I always do the hardest exercise last. I save the hardest...

1) Don’t cut calories too far under maintenance Obviously there needs to be caloric deficit in order to lose body fat, but too many people are dropping down way too low. What does this mean? It means you become a smaller version of what you were before, but you don’t recomposition yourself like...