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Health

Have you lost your mind?

Have you lost your mind?

It happens in a moment. You’re casually scrolling through your newsfeed. You catch a glimpse of someone doing or saying something you don’t agree with.  Maybe you see a photo of a few people hugging after dinner at a restaurant...with people in the background...

What if we’ve all been primed?

What if we’ve all been primed?

We’re all in this together. Stay home. Stay safe. We’ll get through this. It’s our new normal. These words have been repeated so many times, you’d think they’re used for selling the latest superfood. They’re not selling a superfood, but is it possible they’re trying...

Be Not Afraid

Be Not Afraid

I wrapped up with work for the day today and thought I’d check out the news. Everything everywhere is COVID-19. Same stories as the days before. The media thrives off your fear Take these recent headlines as an example: U.S. coronavirus deaths surpass Vietnam War...

4 Reasons to Join a Gym (Today)

4 Reasons to Join a Gym (Today)

This past week, I delivered a lunch and learn on The 3 Habits of VIGOR(ESS) Health to about 75 people at a local corporation. During my talk, I took a few minutes to implore the group to join a gym. As I drove home that afternoon, I thought about all the gimmicks that...

Brandon Wallace’s Success Story

Brandon Wallace’s Success Story

Consistency, confidence, community, and don’t over think it! These lessons helped me transform from 246 pounds., 33 percent body fat, and 45-inch waist to 194 pounds, 12 percent body fat, and a 32-inch waist. That's 52 pounds and 14 inches in just 8 months! A special...

How To Make The Best Drip Dark Roast Coffee

How To Make The Best Drip Dark Roast Coffee

Though I'm not a barista, I do make a great cup of dark roast coffee. In the search for the best method for brewing dark roast coffee, we've tried a lot. We've brewed with Keurigs and Cusinarts, French Presses and Pour Overs. We even invested in a Miele countertop...

Are you going to get a flu shot?

Are you going to get a flu shot?

It's a common question, especially in the fall. Although the majority of people I know don't get the flu shot, across the population, that's more the exception than the rule. It shouldn't be surprising that most opt in for the vaccine. Advertisements,...

More Evidence Sleep Debt Makes You Fatter

More Evidence Sleep Debt Makes You Fatter

One in three people sleep less than seven hours each night. One in three people are obese. There might be a connection there. Although everyone who’s overweight or obese isn’t sleep-deprived, and some people who are sleep-deprived might stay skinny, sleep...

Why You’re Sore Where You Shouldn’t Be

Why You’re Sore Where You Shouldn’t Be

"I want to do squats but they hurt my back." "Every time I do bench press, it hurts my shoulders." Do you ever get sore somewhere that you weren't really training the day before? Maybe your back has more delayed onset muscle soreness (DOMS) than your legs...

Which Diet Is Best To Start With?

Which Diet Is Best To Start With?

Within 24 hours of starting VIGOR Training, half of the member-athletes send me a message, wondering what diet they should follow. Outside of training for a physique competition or a special event, like a wedding or class reunion, I usually steer people...

One Reason (Of Many) to Avoid a Vegan Diet

One Reason (Of Many) to Avoid a Vegan Diet

Going vegan is all the rage today. Along with the belief it will save the planet, some believe it's also a healthier way to eat. I expect the vegan diet will get even more popular this fall when Arnold Schwarzenegger and James Cameron release their movie The Game...

How much weight? How many reps?

How much weight? How many reps?

Somewhere between what your ego would have you do, and your body wants to do, there's a middle ground of enough weight to make progress, and not so much that you’re going to get hurt. As long as you work within the boundaries I set in whichever VIGOR...

What is the purpose of tempo in your training?

What is the purpose of tempo in your training?

In terms of your training, I believe tempo is one of the most important concepts you need to wrap your head around. Tempo is the speed with which you move the bar, dumbbells, plates, or your body during a repetition. Tempo: reduces the risk of...

Don’t Lose Muscle

Don’t Lose Muscle

I have a number of guidelines for VIGOR Training, but just one rule: Don't Lose Muscle! Muscle loss contributes to: insulin resistance and diabetesloss of strengthreduced metabolic rateflabby arms and squishy legsloss of joint integrity Research shows...

Hydroxytyrosol Health Benefits

Hydroxytyrosol Health Benefits

Hydroxytyrosol is one of the key healthy-promoting compounds of the Mediterranean diet. Based on the research I reviewed, I feel like this nutraceutical hasn’t gotten the attention it deserves. In this article, I’ll answer the following questions: What is...

Gym Workout Routines For Beginners and Intermediates

Gym Workout Routines For Beginners and Intermediates

You joined a gym. The equipment looks amazing. The energy is off the chart. You're excited about the possibilities. You show up for your first workout, and realize something important: You have no idea what to do. Or maybe that's not your story. Perhaps,...

Why Corporate Wellness Programs Don’t Work

Why Corporate Wellness Programs Don’t Work

$8 billion. That's how much is spent on corporate wellness programs each year in the United States. Sadly, it seems that enormous amount of money doesn't actually improve employee wellness. And it doesn't save companies money either. Most of the time,...

How Too Much Cardio or Endurance Training Is Bad For You

How Too Much Cardio or Endurance Training Is Bad For You

“Why don’t you include more cardio in your VIGOR Training Programs?” “Isn’t cardio more important than weight training?” I get these questions quite often. We've been sold the idea that aerobic exercise is best since the mid-1960s, so it's no surprise...

Jeremiah McLean’s Success Story

Jeremiah McLean’s Success Story

VIGOR Training Success Story I’ve gone from being morbidly obese and out of shape to being the lightest I’ve been in 20 years and the strongest I’ve ever been. My family is so happy and proud of me, which also makes me feel great. I really am thriving and living my...

Glutathione: Health Benefits And How To Raise Your Levels

Glutathione: Health Benefits And How To Raise Your Levels

Glutathione is often referred to as "the body's master antioxidant." But that description doesn't do justice to the importance of glutathione and how it affects your health and longevity. In this article, I'll address the following. To jump to a specific...

Do Detox Diets Work?

Do Detox Diets Work?

"Do detox diets work?" "What do you think about me going on a 12-day water fast?" "Should I get a juicer and start juicing?" When I'm faced with these questions or conversations, I often try to do my best to dodge them, not because I don't have something to say, but...

28 Days: 4 Weeks Of Fat Loss

28 Days: 4 Weeks Of Fat Loss

"Slow and steady" is what people want to hear when it comes to weight loss. I used to say that to new clients when I first started out as a personal trainer, too. With enough experience, though, I realized that "slow and steady" rarely worked. If someone isn't...

Torn Bicep Tendon? How To Speed Up Recovery After Surgery

Torn Bicep Tendon? How To Speed Up Recovery After Surgery

Cinderella wasn't referring to a torn bicep when they sang the 80's rock ballad, "Don't Know What You've Got 'Til It's Gone," but that song title is #truth when it comes to a ruptured biceps tendon. You don't give much thought to how valuable your bicep...

5 Common Weight Training Mistakes You Might Be Making

5 Common Weight Training Mistakes You Might Be Making

Weight training has a way of mimicking life, which is why the lessons learned in VIGOR Training are as practical outside the gym as they are inside it. And just like life, the shortcuts or easy options rarely produce long-lasting results. The following...

Growth Hormone: What You Need To Know

Growth Hormone: What You Need To Know

I often hear people speak about their health as though they're at the mercy of their hormones. The reality is, your hormones are at the mercy of your choices. Specifically your nutrition, lifestyle, and exercise choices. Growth hormone is one of those hormones. In...

Beauty in Her Badassness

Beauty in Her Badassness

No matter her shape, size, age, or position, there is something beautiful about a woman who unleashes her honest and authentic self to the world. To be clear, I always find my wife, Vanessa, to be beautiful. But just as cookie dough ice cream has different layers of...

Gluten and Going Gluten-Free: What You Need to Know

Gluten and Going Gluten-Free: What You Need to Know

In my opinion, the potential health complications from a lifetime of eating gluten are no less severe than those from smoking cigarettes. Just as you can't negate the effects of smoking by taking a supplement or saying your prayers, you won't offset the...

Why We Need to Stop Bastardizing Struggle

Why We Need to Stop Bastardizing Struggle

I’m going to Baader-Meinhof you: "STRUGGLE." The Baader-Meinhof Phenomenon occurs when you become aware of something, and then start to notice it everywhere around you. Like Cole in The Sixth Sense who saw "dead people,” I see struggle. If you don't see...

5 Success Traits You Develop Through Weight Training

5 Success Traits You Develop Through Weight Training

In virtually every aspect of life, a small percentage of people thrive, most get by, and some barely survive. Rarely, is the difference a result of environment or luck. Instead, the difference is in the mindset of those who thrive and those who do not....

5 Beliefs that Build Suckituptitude

5 Beliefs that Build Suckituptitude

What is the difference between those who persevere on the path toward their goals, no matter their circumstances or situations, and others who get blown off course by the most gentle breeze? I like to call it suckituptitude. Suckituptitude is kind of...

VIGOR: 5 Simple Habits for Better Men’s Health

VIGOR: 5 Simple Habits for Better Men’s Health

Guys can be pretty stubborn when it comes to their health. They often ignore signs and symptoms until their bodies break down or they're diagnosed with a disease. It doesn't need to be that way. You don't have to be the guy who spends the second half of...

How to Stop Shoulding Yourself

How to Stop Shoulding Yourself

"I should eat healthier. I should exercise. I should get more sleep. I should spend more time with my spouse. I should _____." Sound familiar? If so, you’re human. We all have areas of our lives where...

Why Do So Many Personal Trainers Burn Out?

Why Do So Many Personal Trainers Burn Out?

Many personal trainers I’ve known were amazing at transforming the lives of their clients. Some of them, though, lost their own health, happiness, and passion in the process of doing so. Why do so many personal trainers burn out, when they have a career that has such...

In My Next 40 Years…

In My Next 40 Years…

The calendar tells me that it's true. I'm 40 years old (as of 8:35 am CST on January 14, 2017).  I don't feel old. In fact, there's nothing about the way I think or feel, that would lead me to believe I've reached this age.  However, turning 40 does remind me that I...

Is Hydrogen-Rich Water Good For You?

Is Hydrogen-Rich Water Good For You?

When someone asks you about a natural health product you haven’t heard of, what is your gut response? For many years, mine was, “If I haven’t heard of it, it must not be that good.” I thought I knew of all the natural products that actually worked. My ego...

What a Man Needs From You to Be His Best

What a Man Needs From You to Be His Best

When a guy is at his best, there is little that can hold him back. When he's not, there is little that can get him to move. A man who has some needs met can handle ridicule, setbacks, failures, and major obstacles without taking his eyes off his goals and...

How the Power of Others Influences You

How the Power of Others Influences You

Who fills you with ambition, excitement, and belief in yourself? Who sucks the excitement, desire, and self-confidence from your soul? Other people influence your thoughts, actions, and feelings every day. The closer your relationship is, the...

Why You Can Get Paralyzed by Personal Growth

Why You Can Get Paralyzed by Personal Growth

The desire to grow, to become a better version of ourselves, lives in almost all of us. According to Tony Robbins, it's one of the six human needs. To grow, we have to learn new skills, work with others, and learn how to get out of our own ways. Rarely...

The VKTM Virus: What You Need to Know

The VKTM Virus: What You Need to Know

What is the VKTM virus? What are the symptoms? Can you prevent VKTM? Is there a cure? Here are the main things you need to know about this virus. Description: The VKTM virus is a curable "disease" that affects a significant number of people. The virus acts on...

5 Lessons From 15 Years in Fitness

5 Lessons From 15 Years in Fitness

October 1, 2001. That was when my career officially started at The Woodbury Life Time Fitness (thanks Dan Kelly). I had a pre-med biology degree from St. Scholastica, most of which actually focused on exercise physiology. Soon after, I got certified...