Beating the Deceptive Devil of Diet & Exercise

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  “The greatest trick the devil ever pulled was convincing the world he didn’t exist.” In the world of fitness, the devil has pulled an even greater trick. Instead of convincing you that he didn’t exist, but that he was actually the good guy. Every day people deceive themselves into thinking that unhealthy diet and exercise methods are actually good …

The Perfect Diet and Exercise Program Myth

In Methods & Success Mindset, Uncategorizedby Matt

  “And they lived happily every after……” It’s the ending of every classic fairy tale. Once the main characters have found each other, vanquished their foes and made everything perfect, they go off to a life of perfection. It’s an idea that saturates our modern day culture. If you can find the perfect mate, drive the perfect car and work …

Technique Isn’t Everything

In DIY Fitness Equipment & Reviews, Methods & Success Mindset, Playground Workouts, Progressive Calisthenics, Uncategorizedby Matt

  “Technique isn’t everything. It’s the only thing.” If I ever open a gym I’m putting that up on the wall in big BOLD  letters. Everything you’re looking to gain from your training boils 100% down to your technique and how well you can maintain it. If your results are lacking, look to your technique.  Never consider anything other than …

Fitness Skills; Better Results With Less Cost

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  The attainment and refinement of you fitness skills is the path to not only greater results in fitness but also more lifestyle freedom. The reason is simple. The better your skills are, the less resources you need to spend to get results. When I was first getting into strength training my workouts were 2-3 hours long and I needed an …

Training is Trying

In DIY Fitness Equipment & Reviews, Methods & Success Mindset, Uncategorizedby Matt

  Sorry Yoda but  there most certainly is a “try” especially when it comes to fitness. In fact, it’s this “try” that’s at the heart of an effective workout program. If there is no try  there is no progress. Training is a simple process. It’s nothing more than your brain programming your body to behave in a certain way.  It’s …

8 Ways to Avoid Fitness Mediocrity

In Methods & Success Mindsetby Matt

  Mediocrity is running rampant within our fitness culture even though no one ever starts a diet or exercise routine with the intention of getting results that a “meh.” I sure as hell didn’t start doing push ups all those years ago so I could look in the mirror at someone who’s average at best. I’m willing to bet you’re …

The Art and Science of Exercise Progression

In Methods & Success Mindset, Uncategorizedby Matt

  Progression is the essence of success. It’s the very thing that causes your fitness to grow and mature. Without it you’re stuck. It doesn’t matter how hard you work or what your program looks like. If you don’t have progression, you don’t have……well…..progress. You  just end up working your tail off to stay where you are. In this week’s …

How to Workout and Exercise While Traveling

In Methods & Success Mindset, Uncategorizedby Matt

  Getting exercise and workouts on the road is always a challenge. Keeping fit habits can put a lot of stress on  your trip, not to mention your traveling companions. Like most fitness plans, making the resolution to just work hard and stick to a strict diet or workout plan, no matter what, hardly ever works. You can’t charge into …

Why You’re Fighting Success in Fitness

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  “If you fight for your limitations they will surly become yours.” Those words were courtesy of my Taekwon-Do instructor Master Stephen Barrett. At first, I thought he was crazy, Who would ever fight to hold themselves back? But after over a decade trying to teach people how to get in shape I’m realizing  just how right he was. So …

Moderation is for Cowards

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, DIY Fitness Equipment & Reviews, Methods & Success Mindset, Uncategorizedby Matt

  In the movie, Lone Survivor, one of the characters mentions the idea that “moderation is for cowards.” He could have said moderation is for wimps, pussies, or pansies but no; he used the word coward. This statement has helped me crack a riddle that’s been bugging me for a while. When someone says “all things in moderation” I want to …

Volume Creep is Workout Poison

In Methods & Success Mindset, Playground Workouts, Progressive Calisthenics, Suspension Training, Uncategorizedby Matt

More is not always better, especially when it comes to your workout. Just adding more endless sets to your routine can cause what is known as volume creep. Volume creep is one of those false ideals that runs rampant throughout our fitness culture. It makes us believe we are getting a better workout. It feels like we should be getting …

5 Steps to A Super Effective Workout Routine

In Methods & Success Mindset, Uncategorizedby Matt

  Over the past few weeks, I’ve been talking about how the idea of a regular training routine is starting to appeal more to me. A good routine establishes a much more solid basis for the essential consistency that makes progression possible. Approaches like intuitive training, muscle confusion and daily workouts can make such consistency more elusive and thus make …

When to Improve or Ignore a Fitness Weakness

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, DIY Fitness Equipment & Reviews, Methods & Success Mindsetby Matt

  We all have our weaknesses when it comes to fitness. In some cases, focusing on a weakness can take your physique and performance to a much higher level. On the other hand you could spend loads of resources trying to fix  something that’s not really holding you back. The question is, how do you know when to focus on …

Lose Weight & Get Fit in 7 Days

In Methods & Success Mindset, Uncategorizedby Matt

  This year, instead of thinking of how you’re going to change over the next 365 days, think of how you can progress over the next 7. I’ve learned that the results you seek aren’t miles away, but rather just ever so slightly out of reach. You can be leaner, stronger and more fit if you progress just a couple …

Lifestyle Resources, The Fuel for all Fitness Success…….and Failure

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  The Red Delta Project was founded upon the philosophy that lifestyle resources are the primary limitation towards your fitness. Fitness, as we often practice it, is just way too expensive to be a practical long term vehicle for health and fitness success. It’s simple, the more costly something is, the harder it is to achieve and maintain. Making that …

The Value of Unilateral Training

In Leg Training, Methods & Success Mindset, Progressive Calisthenics, Uncategorizedby Matt

  Unilateral training is any exercise where one side of your body is moving or working differently than the other side. The world of calisthenics has a rich history of unilateral training. Most body weight exercises progress through shifting your weight from one side to the other. However, walk into almost any gym and you’ll find the vast majority of …

No, It Doesn’t “All Depend on Your Goals”

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, DIY Fitness Equipment & Reviews, Methods & Success Mindset, Uncategorizedby Matt

  Many debates within our fitness culture are supposedly settled with the argument that each option has it’s merits but it all depends on your goals. This sort of argument drives me crazy for a number of reasons. – It doesn’t actually help anyone. – It’s often used to justify one side of the debate over the other sort of …

The Worst Reason To Workout & Exercise

In Methods & Success Mindsetby Matt

There are many reasons to workout, but there is one reason that’s got to be one of the worst by far. A few years ago I came to the realization that progress is best made when focused on  a positive and progressive ideal rather than avoiding negative consequences. If you want to be strong don’t fight weakness, focus on strength. …

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How 2 Cultivate the While Belt Mindset

In Methods & Success Mindset, Uncategorizedby Matt

  In my last post I talked about how once you believe you know what to do you’re potential to progress stops dead in it’s tracks. Your further progress doesn’t come from what you know, but what you learn. If all you do is know and never learn then you never progress. You don’t get faster. You can’t get leaner, …

The Cause of Every Fitness & Weight Loss Plateau

In Methods & Success Mindsetby Matt

  Someone once said that knowing is the enemy of learning. Once you feel you’ve figured something out then you stop searching and learning. Once that happens you stop moving toward your goal. The reason is simple. Your progress is tied to your potential to learn and grow in the knowledge on how to apply the diet and exercise skills …

3 of the Worst, Yet Most Common, Diet and Exercise Motivation Strategies (and 3 of the Best)

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  Motivation is the fuel you need to put in the effort to get in shape. Without it you’re sunk. Over the years I’ve noticed a few motivational tactics pop up time after time. Even though they are popular they also almost never work. Most of the time, they just waste your lifestyle resources. Give a listen and check out …

How to Get Over Diet & Exercise Fear

In Methods & Success Mindsetby Matt

Fear is one of the biggest barrier you face in your fitness career Unfortunately, much of our fitness culture is based upon fear. Diets are based upon avoiding foods that make you fat and cause disease. Workout programs are based upon preventing weight gain and destroying weakness. Almost every dietary or exercise dogma is based not so much upon what …

The Benefits of Emotional Eating

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindsetby Matt

  Emotional eating has gotten a bad reputation within our fitness culture. Largely because it’s highly misunderstood. Emotional eating is often see as something bad and thus you should fight against it, but this can cause more harm than anything else for the following reasons: – It’s impossible not to eat on an emotional level. – The healthiest diets are …

You Are Not Unique (A Rant)

In Methods & Success Mindsetby Matt

  One of my biggest pet peeves about fitness is this idea that everyone should get some sort of special consideration based on who they are. People tell me all of the time that they should somehow get a different routine or program based on their age, gender, weight, or some other factor. This sort of thing drives me crazy! …

Fitness Lessons From Silicon Valley

In Methods & Success Mindset, Uncategorizedby Matt

  You might think computers and fitness might not have that much in common. After all, technology has arguably contributed to the obesity epidemic and a host of other issues. Even so, I believe we can draw inspiration from the trends technology has given us and learn a few lessons on how we can greatly improve our fitness culture and …

Never Trust Your Fitness Success to Your Memory

In Methods & Success Mindset, Uncategorizedby Matt

  John Du Cane of Dragon Door Publishing fame  once said  “Don’t ever trust your success to your memory.” This is the very reason why it’s so darn important to keep a workout log. When I ask folks why they don’t keep a log they often tell me that they remember what they did in their last workout.  Trusting your …

Build Muscle with The 30SR Workout

In Methods & Success Mindsetby Matt

    Its always the simplest workouts that build the most muscle. Case in point is this new little gem I’m falling in love with. Here’s how it works: – Select an exercise that’s basic and strength based like push ups or pull ups. – Do one set for as many reps as you can. – At the end of …

What 2 Do When You Can’t Do Much Exercise

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Pull Up & Biceps Training, Uncategorizedby Matt

  Sometimes I get an email or comment from someone having a little pity party for themselves. They tell me they can “only do 2 pull ups.” or they can “only run 1/2 a mile.” They ask what they should do since they can’t do much. The first thing to do is ditch the poor-me attitude. No matter how little …

The Root of Discipline

In Methods & Success Mindsetby Matt

  The inspiration for this post  literally came from a fortune cookie. It reads ” Self-respect is the root of discipline.” Now it’s obvious (or at least it should be) that you must employ discipline in order to be fit and live free. There is no fitness nor freedom without it. It is the glue that holds the whole darn thing …

Plateau Proof Your Entire Next Year

In Methods & Success Mindset, Uncategorizedby Matt

  I don’t believe in plateaus. I think they are completely avoidable and not at all the big looming wall that you’re sure to run into. In the past 5 years, I have yet to really plateau my training and thus my fitness. There are all sorts of reasons for this but the simple over view is this: – Aim …

The Reality of Building Muscle Fast prt 2

In Methods & Success Mindset, Uncategorizedby Matt

    In the last post I covered some of the biggest and most influential things towards your muscle building potential. Unfortunately, these are not things you can control like your age, gender and somatotype. Now let’s look at the things you can control. When it comes down to building muscle there is one thing, and only one thing, that …

The Reality of Building Muscle Fast prt 1

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  The internet is saturated with people claiming you can build muscle fast with their special program, diet or product. Like all things in fitness, building muscle isn’t something that depends on a special routine or diet. It depends upon your ability to fulfill the root cause of muscle growth which is then influenced by a number of factors that …

Why Fancy & Complex Kills Gains

In Methods & Success Mindsetby Matt

  Distraction is one of the biggest killers of an effective diet and exercise program. Anything that costs you lifestyle resources without further fulfilling the root cause of your goals is a distraction. It doesn’t matter if it’s supposedly good or healthy. If it’s not helping you move forward it’s detrimental. Some distractions are obvious (hello Facebook) but some are …

The Hater’s Prison

In Methods & Success Mindsetby Matt

  Damn, our fitness culture can be full of haters and people who love to jump down any idea that doesn’t jive within their own narrow beliefs. It seems like everywhere I look, people are hyping, touting and lambasting one diet or training strategy or another.  One day it’s “you’re not a real man unless you do olympic lifting” and …

Only the Crazy Stand Any Chance at Getting In Shape

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  “Train Insane or remain the same.” It’s a saying that’s been on the internet for a while, but it’s so very true. Not only should you train insane, but you should eat insane, move insane, study insane and live insane. Insanity is very much underrated in our fitness culture. It’s only through going crazy that you stand any chance …

Why Fitness is NOT a Journey

In Methods & Success Mindsetby Matt

  They say that this fitness thing is a journey, but I beg to differ. A journey has one key component which the fitness “journey” will never have; A destination. I used to believe there was a destination out there. Every time I picked up a magazine or watched a movie I saw people who seemed to have arrived at a …

This is Why You’re Struggling to Get in Shape

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindsetby Matt

My Song 6 Last week I dove into the primary principals of fitness.  In short, when you understand and apply those principals you’re success towards any fitness goal is guaranteed. In today’s podcast I’ll use the same diagram to trouble shoot almost every fitness failure in the history of the world.  If you’ve ever struggled to get in shape or have been frustrated …

Why Some are Cursed and Some are Blessed in Fitness

In Methods & Success Mindsetby Matt

  For the longest time, I believed that fitness wasn’t a very fair game to play. I always felt cursed. No matter what I did I never got much in the way of results. I did every type of exercise, tried every diet and worked with every type of equipment. Yet it was easier for me to pull my own teeth than …

The Myth of Hard Work in Fitness

In Methods & Success Mindset, Uncategorizedby Matt

  Over the years, I’ve noticed that some of the most common fitness strategies are never, ever going to produce anything more than mediocre results at best. One of the most prevalent strategies is one I used for years. It’s the strategy of over relying on hard work and effort to achieve your goal. Don’t get me wrong, hard work is important and every …

A Healthier and More Effective Perspective on Going to Failure

In Methods & Success Mindset, Progressive Calisthenics, Uncategorizedby Matt

  The idea of going to failure is a polarizing topic within the strength community. Some say failure is good. Supposedly it’s what sends the signal throughout your cells that tells your body to grow. Other’s say it’s bad and should be avoided. I’ve been on both sides of the debate over the years and now I believe I’ve found a middle …

The Most Powerful Principals in Fitness (Delta Principals 2.0)

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

The information in this post is from a chapter in my book Fitness Independence which you can find here on Amazon.   The best way to reduce stress and achieve better results is to understand the most powerful principles in fitness. Understanding these principals gives you the power to achieve incredible results in the shortest amount of time. It also frees …

The Power of Technical Convergence

In Methods & Success Mindset, Uncategorizedby Matt

  There are 101 reasons why I absolutely love calisthenics training. One of the biggest reasons is something I like to call technical convergence. Technical convergence is what I call it when the quality of technique is married to the  intensity on the muscle.  It’s when you have to improve your technique if you want to make an exercise more challenging and effective. Technical convergence is possible …

Variety Vs Progression for Workout Motivation

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

I used to look to variety and novelty to keep my mind engaged and fresh.  However now, I believe there are some serious pit falls with just going for variety for the sake of keeping away boredom. In addition, I think there’s something far more effective for both your metal engagement as well as your results. When it comes to keeping the …

Calisthenics Better Than Weights for Building Muscle?

In Methods & Success Mindset, Progressive Calisthenics, Suspension Training, Uncategorizedby Matt

People don’t believe me when I tell them that I’ve built up my body through calisthenics. They ask me if it’s possible for them to get the same results through calisthenics as opposed to weights. Truth is, not only can you build up your body just as well with calisthenics, but I believe you can get even better results than you would …

11 Fitness Great Opportunities You Can Use Right Now

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  Today’s message is simple; Every minute of every day you are surrounded by loads of opportunity to become more fit. – Every time you eat you can choose to improve your healthy eating skills. – Your environment is filled with resources for calisthenics and body weight exercise. Even a simple flight of stairs can become a versatile piece of exercise equipment. – The Internet is saturated …

How I Achieved Complete Dietary Freedom w/ Better Results

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindsetby Matt

dietary freedom Complete dietary freedom is possible. You really can eat whatever you want, as much as you want and whenever you want. A lot of folks will claim that it’s not possible to hold such freedoms and stay in shape. However I argue that I’m in much better shape because I enjoy such freedoms rather than inspite of them. I’m certainly …

Should You Work a Muscle or Train a Movement?

In Methods & Success Mindset, Suspension Training, Uncategorizedby Matt

move or muscle As our modern fitness culture has developed and changed we’ve had an interesting dichotomy take shape. Some folks will work out based on the idea that they are working, shaping and strengthening various muscles. Other’s will proudly claim that they work movements rather than muscles. So now you have the debate of working muscle vs working movements. Both ideas …

Finding Fitness Success on Your Own

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindsetby Matt

We live in a fitness culture that celebrates people and community It’s a good thing, for sure, but I fear it’s trending towards this idea that you don’t stand a chance of getting in shape on your own. It’s almost as if you need a team of people around to support your efforts. You need coaches, trainers, nutritionists, doctors, dietitians, physical therapists  athletic trainers …

Strength Doesn’t Come From Muscle

In Methods & Success Mindset, Uncategorizedby Matt

Strength doesn’t come from muscle. It doesn’t come from a supplement or a tweak in your training routine either. Strength comes from a strong mind that stays focused during each workout, during the day, the week and even the year. Strength comes from a strong diet that nourishes your body, energizes your spirit and doesn’t drain your emotional resolve. Strength comes …

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The Importance of Selfishness in Fitness

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  I cringe when people say that fitness is a selfish endeavor, that it’s something bad and sinful to want to exercise and eat healthy. Not that I disagree, fitness is a very selfish thing, but I believe that’s a good thing. A very good thing. Getting what you want is not a selfish thing, it’s actually very selfless. It’s …

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The Best Way to Start Any New Diet or Exercise Program

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

Today’s post is for the beginner who wants to start a new diet or exercise routine. In other words, it’s for everyone. After all, we’re all beginners in one way or another. In order to grow and develop we need to keep trying new things. Anyhoo, I’m often asked for advice on how best to start a new fitness program. …

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The New Science of Motivation Beyond Punishment and Reward

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

I’ve just read a great book called Drive by Daniel H. Pink. In it, Daniel questions the idea that we humans are motivated purely by the simple desire to receive rewards or avoid punishments. He contends that there’s a third source of human motivation. Something that’s potentially far more powerful than just working to earn a reward or to avoid a …

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4 Tips on How to Achieve Umami in Exercise

In DIY Fitness Equipment & Reviews, Methods & Success Mindset, Playground Workouts, Uncategorizedby Matt

In the last post I wrote about the satisfying and pleasurable idea of umami I thought I would dedicate a few words now to some ideas on how to increase your chances of umami with your exercise. After all, if exercise can bring about the sensation of umami more often you’ll gain far more pleasure from your workout and be …

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Why Pleasure is More Important Than Pain in Fitness

In Methods & Success Mindset, Playground Workouts, Progressive Calisthenics, Suspension Training, Uncategorizedby Matt

In a previous post I wrote about how pain is weakness invading the body rather than leaving the body as some hardcore folks like to claim. As I’ve also stated in previous posts, every exercise you do is essentially a set of instructions you are “downloading” to the cells of your body. If we put the two philosophies together we …

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My Great Big Physical Energy Experiment Prt. 3

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  Listen in below to learn: – Why pain may be one of the most destructive elements in your fitness efforts. – Why looking for results comes to those who don’t rely heavily on a specific food or exercise method. – What may possibly be one of the biggest sources of workout motivation you can discover. find your calling

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Why Pain Makes You Weak

In Methods & Success Mindset, Uncategorizedby Matt

I have a shirt that says “pain is weakness leaving the body” and I wear it largely as a joke. I’ve been involved in a number of sports that have left me in pain at various times and to various degrees over the years. Just today, I got kicked in the head while sparring. I still can’t completely close my jaw. …

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My Great Big Physical Energy Experiment Part 2

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindsetby Matt

So it’s been a solid couple of weeks since I’ve begun investigating this whole energy thing. My learning and discovery is on hyper drive. Every day I’m finding more proof to support my theories, especially when it comes to weight management. I’m also much more keenly aware of how my life around me is influencing my energy level. Just yesterday …

Is Energy Balance Different Than Calorie Balance?

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

Calorie balance is often synonymous with energy balance. While a calorie is technically a unit of energy, the term is all too often over simplified as the energy consumed in food and expended through activity. I’m starting to think this may be an incredibly limited perspective. There is far more to weight loss/management than diet and exercise. In fact, my …

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How Calisthenics & Body Weight Exercise Earns You Loads of Respect

In DIY Fitness Equipment & Reviews, Leg Training, Methods & Success Mindset, Progressive Calisthenics, Uncategorizedby Matt

Since I’ve been training in the body weight disciplines I’ve been getting a lot more of something that I never expected. It’s not just more muscle, strength, power or balance. It’s respect and admiration from others. I must admit I was one of those guys who loved to lift to feed my ego. I always liked going to the gym …

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How to Learn the Most Effective Diet & Exercise Information on Earth

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorizedby Matt

  They say knowledge is power and nowhere is this more true than in the world of fitness. But some knowledge is more valuable than other knowledge. In fact, there is one form of knowledge that I would say is 100X times more important than any other.  It’s so powerful that it will literally tell you everything you need to …

Why Body Weight Training Builds a Sexy Physique #1

In Methods & Success Mindset, Uncategorizedby Matt

  When I first got into body weight exercise, I was surprised by the attractive physiques that many body weight enthusiasts possessed.  They didn’t look like the big and bloated body builders nor did they look skinny with just a little muscle tone. Their physiques had  that  hard muscular “athletic” look that is so revered within our fitness culture. Not too …

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End Workout Boredom Forever

In Methods & Success Mindset, Uncategorizedby Matt

Boring workouts suck! They suck your time, your energy and even your potential to see results. Boring workouts require far more effort on your part but give you only a slightly effective workout at best. A lot of folks resort to magazines or watching things on a screen to distract their mind, but this is one of the single worst …

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Will Lance Armstrong’s Confession Hurt Your Fitness Potential?

In Methods & Success Mindsetby Matt

The denial is over! Lance Armstrong has confessed to using performance enhancing drugs while racing the tour. The cycling and sports world is reeling with questions about what this will mean for cycling, racing and Lance’s finances. I however have a much more important concern: Will you let Lances confession keep your fitness potential in check? Before the days of …