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STRENGTH COACH, BIOCHEMIST, TRAINER EDUCATOR, WRITER, MOM TO THREE AWESOME KIDS, PIE ENTHUSIAST. CREATING MONSTERS SINCE 2009.

Family Fitness Begins with Walks

I happen to think that one of the greatest gifts we can give our children (besides a home, an education, and a loving family) is the joy of movement and a love of nature. This isn’t just some ideological BS that I came up with because I’m a tree hugging nerd (I am), but is actually based on what we evolved to need in order to be healthy.

Let’s take a short detour down the human evolution path to explain what I mean:


In a previous article, I outlined why diet plays its own, very important role, in fat loss. Although this concept is a very easy thing to understand, its not so easy to implement. Many of us still continue to overeat despite our knowing how it will negatively affect our waistlines and our health. Everyone who succeeds with and maintains their fat loss has found their own strategies for avoiding the Eat-monster, but for some of us, this will be a lifetime struggle.

I won’t admit to being perfect in my diet habits. I have no problem buckling down when it…


In May of 2008 I woke up from a nap with a terrible headache. As I lay there in bed trying to figure out whether or not it would go away, I found a lump in my neck where my thyroid should be.

For months, I had been exhausted. I was sleeping at least 9 hours every night and taking a 2–3 hour nap every afternoon. I had been working out in the gym for hours on end, not eating very much, and not losing the baby weight from my third pregnancy that just seemed to stagnate. I thought I…


I saw a tweet the other day that said something to the effect of “Kettlebell swings will not improve your power.” If his tweet was directed at high level athletes who regularly train explosively with heavy weights, the tweeter may have been right. However, I would argue that for the most part, and for the rest of us, he is not correct.

This morning, I tweeted the following:

Now, my response is not necessarily true either. It all depends on what a person has adapted to do.

So, let’s go back to the first tweet. The coach said that…


In the process of writing my book, I had the opportunity to brainstorm with other writers to discuss and develop ideas. One of the writers I was fortunate enough to have several talks with was Dr. Gregory Morris, a medical doctor who is now a global business and leadership consultant. This may not seem to have much in common with a book on fitness, but Dr. Morris has a profound conceptual approach to systems and problem solving that is obvious in his writing. I learned many things from my conversations with Dr. …


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In chapter four, Let’s Go for a Walk, we briefly talked about Herman Pontzer’s work on the health of modern hunter gatherer societies. One aspect I mentioned and did not elaborate on was his findings on daily calorie expenditure of these societies as compared to modern man. What his research has shown is that, relative to lean body mass and age, the total energy expenditure of these individuals is not very different from Westerners with both active or sedentary lifestyles. …


Unless you are willing to change.

As a trainer and coach, this is the hardest thing I have to grapple with when it comes to helping clients achieve their goals.

If you are not in the mood for a reality check, find something else to read because I am going to get super blunt in the next few paragraphs.

People often come to me with with big changes in mind. They want to be a size 6 again or have six-pack abs. They want to compete in powerlifting or weightlifting. They want to look good naked and get better at…


Training as a master’s athlete is no joke.

My favorite training group to work with, besides kids, are masters athletes. The older, the better. If you are over the age of 50 and still relatively competitive in the sport of your choice, its because you have learned a lot of lessons over the years about what is important, what is not important, and what is just a waste of time. My friend Arden Cogar Jr., a world champion Timbersports competitor, told me once that when you’re young, you can get away with a lot of stupid training and still improve. …


Even high energy dogs prefer to sleep most of the time.

One of the non-mysteries in health research these days is why fewer and fewer people are exercising despite the known health benefits. People are living longer due to medical interventions, but are also living longer with more chronic diseases associated with inactivity than ever before. Cardiovascular disease, diabetes, obesity, arthritis, etc. are crippling many people in their older years and so they live longer, but not well. (1) The health benefits of even small amounts of increased physical activity are staggeringly positive and yet the number of people actively exercising continues to decline year after year while sedentary behaviors increase…


In a review article titled “Hunter-gatherers as Models of Public Health”, Herman Pontzer and his colleagues refute a few of the more broadly accepted assumptions made popular by the Paleo diet and lifestyle movement that became popular in the early 2000’s. It is true that modern day hunter-gatherer and subsistence farmer societies are in much better health overall than Western populations regarding cardiovascular disease, high blood pressure, diabetes, and obesity. It is also true that the daily activity levels of these populations are much greater than those in Western cultures. Curiously, relative to lean body mass and age, the total…

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