What does a habits-based approach to physique change look like?

CW: Talk of fat loss and weight loss The most recent episode of Stronger by Science was all about evidence-based practices to create goals and to establish new, healthy habits. I thought it might be worthwhile and interesting to provide my own examples of these, not from a place of expertise but from a placeContinue reading “What does a habits-based approach to physique change look like?”

“Not doing it becomes a conflict with who you think you are,” Stronger by Science podcast, Goal Setting and Behavior Change (Episode 71)

CW: Talk of calorie counting This week’s Stronger by Science is focused on a single topic, what is the evidence we have for successful habit formation, and I’m so excited about it! It is, of course, timely and appropriate for New Year’s, but it’s also something that I find myself wondering about and working onContinue reading ““Not doing it becomes a conflict with who you think you are,” Stronger by Science podcast, Goal Setting and Behavior Change (Episode 71)”

“You should be doing more of what you enjoy doing,” Alan Thrall, Dec. 1, 2021: No Motivation To Exercise

What is the balance between discipline and motivation? Motivation is an emotion, and like all emotions it comes and goes. In this video, Alan Thrall talks about practical ways you can improve motivation like “do stuff you like to do.” He also talks about doing things just because it needs to be done, what IContinue reading ““You should be doing more of what you enjoy doing,” Alan Thrall, Dec. 1, 2021: No Motivation To Exercise”

“What’s the point if you’re not having fun?” Chasing the Physique ’22-Ep. 1 (3DMJ Godfather contest prep)

What gets you to go back to the gym day after day? What pushes you to finish the long sets, complete your assigned programming, and push yourself to new levels? It’s so common in the fitness world to talk about motivation like it’s this mythical, physical thing like buried treasure–what to do if we haveContinue reading ““What’s the point if you’re not having fun?” Chasing the Physique ’22-Ep. 1 (3DMJ Godfather contest prep)”

“You’re not a recluse,” Future of Fitness Podcast, Tony Gentilcore–Coaching for Introverts & Prepping for Life’s Dumpster Fires

I identify as an introvert, but most folks who interact with me wouldn’t know it. One of my closest and dearest friends once told me I was the “most extroverted introvert” she knew. I’m bubbly and energetic with others. I can be loud, over-the-top and silly. AND at the end of the day, I preferContinue reading ““You’re not a recluse,” Future of Fitness Podcast, Tony Gentilcore–Coaching for Introverts & Prepping for Life’s Dumpster Fires”

“When is it really downhill?” Iron Culture Podcast Ep. 141- Peak Performance (When & How Long Will You Be At Your Strongest?)

I’ll be 44 in a month. I’ve been lifting about 8 years now, and even though I’ve been pretty devoted for that length of time, I consider myself an “intermediate” lifter. Lifting, for me, comes alongside the chronic necessity to balance my training with managing a wide assortment of health challenges. I want to thinkContinue reading ““When is it really downhill?” Iron Culture Podcast Ep. 141- Peak Performance (When & How Long Will You Be At Your Strongest?)”

Looking Forward to Squat Day

I noticed something wonderful this morning: I found myself looking forward to my squat workout. This has not typically been the case for me. I started training with a barbell a couple years ago and immediately showed some talent with deadlifts.(1) On the first day with a barbell, I repped deadlifts at twice the weightContinue reading “Looking Forward to Squat Day”

“It’s always peanut butter or cheese,” Revolutionary You! Podcast Ep. 324–Dr. Lisa Lewis on Resilience, Self-Care, Balance and the Injustice of Peanut Butter (4 of 4)

This is an important episode from Jason at Revolutionary You, so let me begin by apologizing to him and Dr. Lewis for only just getting around to talking about it! I covered the previous conversation (here, only one week delayed!), but this one has even more good stuff I hope you will listen to andContinue reading ““It’s always peanut butter or cheese,” Revolutionary You! Podcast Ep. 324–Dr. Lisa Lewis on Resilience, Self-Care, Balance and the Injustice of Peanut Butter (4 of 4)”

“Captain Picard of the USS Jacked,” Iron Culture Podcast Ep. 139- Why Try Harder Fails

Spinning your wheels in the gym? Maybe you just need to try harder. Or not. It’s not my thing to assume folks simply need to put in more effort in order to realize their lifting dreams. I’m much more interested in finding sustainable solutions that address the barriers that prevent us from being as consistentContinue reading ““Captain Picard of the USS Jacked,” Iron Culture Podcast Ep. 139- Why Try Harder Fails”

“Diving into things is your superpower,” Revolutionary You! Podcast Ep. #323–Dr. Lisa Lewis: Using Strength Training as Mental Health Medication

Wow! A really important topic from Jason Leenaarts and his guest this month, Dr. Lisa Lewis! I have to say, I’m really impressed with Jason’s willingness to go beyond the usual conversations about sets and reps and really dig into what I consider the far more meaningful work of health and fitness. Yes, I wantContinue reading ““Diving into things is your superpower,” Revolutionary You! Podcast Ep. #323–Dr. Lisa Lewis: Using Strength Training as Mental Health Medication”