How much do we have to lift to get bigger muscles?

So, you’ve decided you want to get swole, how much work do you need to put in to see results? It seems like the evidence-based fitness folk have come to a fairly strong consensus that optimal volume for building muscle mass is between 10-20 sets per muscle group. But how much time do you (andContinue reading “How much do we have to lift to get bigger muscles?”

Weekend Food Prep–Fiesta Egg Bake

I spent some formative years in the Midwest where anything with a TexMex sort of flavor was called “fiesta”-whatever, or more embarrassingly, ended with the phrase ¡Olé! (As in Taco Hotdish ¡Olé!) This breakfast egg bake brings me back to that time, with frozen veggies, canned tomatoes and only a hint of spice from theContinue reading “Weekend Food Prep–Fiesta Egg Bake”

Can Intuitive Lifting Lead Us Towards a More Inclusive Lifting Space?

There’s lots of folks out there who want to be stronger and build muscle. Only a small percentage of them can commit to 4-5 training sessions a week, an hour more at a time, doing the most effective, optimal exercises year in and year out. Barriers include, but are not limited to: So, here’s aContinue reading “Can Intuitive Lifting Lead Us Towards a More Inclusive Lifting Space?”

“Weekend” Food Prep–Cranberry Breakfast Custard (with a bonus recipe: Whole Berry Cranberry Sauce)

I created this recipe the weekend after Thanksgiving last year, and it’s a delicious way to use up some leftover cranberry sauce! I don’t keep the canned kind around, but if you decide to go that route, do please let me know how it goes. It would be great to know I could extend howContinue reading ““Weekend” Food Prep–Cranberry Breakfast Custard (with a bonus recipe: Whole Berry Cranberry Sauce)”

Weekend Food Prep–Pumpkin Cheesecake Pie with Cinnamon Whipped Cream

I like pumpkin pie better as breakfast than as dessert (which is why I was inspired to develop this pumpkin spice breakfast eggs recipe) otherwise, I would rather have chocolate. Throw some cream cheese in there, though, and now it’s something I can get excited about! This pie has a wonderful, smooth texture, and theContinue reading “Weekend Food Prep–Pumpkin Cheesecake Pie with Cinnamon Whipped Cream”

“I get upset about underdone pizza,” Eat Train Progress Radio, All Things Food Environment

Hey, it’s been a while since I shared an episode from Patrick, and I’m super stoked to think there will be more content going forward from him and his awesome team. Patrick hosts the most inclusive, well-moderated lifting community that I’ve found online, and I’m thrilled to take a moment to share some of hisContinue reading ““I get upset about underdone pizza,” Eat Train Progress Radio, All Things Food Environment”

“I’m a bodybuilder and I’m going to Olive Garden,” 3D Muscle Journey Podcast, #216: How to Eat Out

How do successful elite, competitive bodybuilders think about eating out in restaurants? Is there wisdom there for the rest of us? Truthfully, I believe most of the advice that comes out of bodybuilding can tend towards too much obsession over the details to be mentally healthful or practically applicable for most of us. AND thatContinue reading ““I’m a bodybuilder and I’m going to Olive Garden,” 3D Muscle Journey Podcast, #216: How to Eat Out”

Lifting with Tigers in the Room

I have PTSD and lifting weights can trigger me. I love lifting weights, and I’ve spent the last half year or so trying to figure out how I can keep lifting in my life. What I have learned is that lifting, for me, for now, requires that I practice radical self-acceptance–listening to all the subtleContinue reading “Lifting with Tigers in the Room”

Weekend Food Prep–Mushroom Quinoa Pilaf

I’m really effing stoked about my lunch this week. I’ve got this Mushroom Quinoa Pilaf, baked acorn squash, and my usual chicken breast, this time sprinkled with some seasoned salt. It’s a savory, satisfying combination of flavors, textures and loaded with umami. Mushroom Quinoa Pilaf one. Heat a bit of oil, butter or combination ofContinue reading “Weekend Food Prep–Mushroom Quinoa Pilaf”

How much do genetics define our physique results and how much should we care?

At 16, I dreamt of becoming a geneticist–that or the lead singer/songwriter for a band. Genetics was a new and exciting scientific frontier (whereas my songwriting admittedly didn’t mesh with the then-current Pacific NW grunge scene). Back in the Nineties, we believed that we could unlock the genetic code of anyone and read each ofContinue reading “How much do genetics define our physique results and how much should we care?”