SPORT: W6W1 Strength Day Today is all about strength… moving big weight. And by big weight, I mean weight that challenges you. That could be 100lbs or 500lbs.  As I’ve said over and over and over again, strength is the foundation for everything. If you want to lose fat, get stronger first so you can […]

SPORT: W5W2 Active Recovery II This is our transition week between the first and the 2nd phase of SPORT, which we call the active recovery week.  There are only two workouts this week – both metabolic hypertrophy workouts. The Strength and GameDay workouts will resume next week.  Don’t skip this week. Active recovery is crucial. […]

SPORT: W5:W1 Active Recovery This is our transition week between the first and the 2nd phase of SPORT, which we call the active recovery week.  There are only two workouts this week – both metabolic hypertrophy workouts. The Strength and GameDay workouts will resume next week.  Don’t skip this week. Active recovery is crucial. We […]

          SPORT: W4W4 GameDay It’s the last GameDay workout of the first phase. Hoorah.  “Goodbye, Michael” – Season 7, Episode 22 Why this episode?  I’ve made it through a lot of finales. Friends. Seinfeld. Home Improvement. Eastbound & Down. Derek’s death in Grey’s Anatomy. Tom’s death in the Blacklist.  But this… […]

          SPORT: W4W3 Metabolic Hypertrophy II Once again, because this is the last week of phase 1 before a week of active recovery, we’re going to push a little harder this workout. Tri-sets will be 20 minutes instead of 15 minutes, and we’ll also be doing more reps.  The workout: Tri-Set […]

          SPORT: W4W2 Metabolic Hypertrophy I It’s the last week before we move to the next phase. Because we have a week of active recovery planned for next week, we’re going to push the pace of this workout. Tri-sets will be 20 minutes instead of 15 minutes. The workout: Tri-Set One […]

          SPORT: W4W1 Strength Congratulations. You’ve made it to the final week before we switch things up and move to phase 2.  This is the week to set an impressive personal record. Don’t hold anything back, as next week is an active recovery week.  Here’s the workout: Trap bar deadlift 3 […]

SPORT: W3W4 GameDay Did someone say GameDay? Ahhhhh snap.  “The Injury” – The Office Season 2, Episode 12 Why this episode? Because much like the George Foreman grill, this workout doesn’t look too dangerous. However, we all know what the George Foreman grill did to Michael’s foot. By the 3rd round, you may need a […]

SPORT – W3W3 Metabolic Hypertrophy You should have had a day off yesterday and be ready to attack the workout with a renewed purpose.  Because it’s week 3, you should have your pace figured out. Don’t be afraid to push it a little and hit 85-87% max heart rate for 5-10 minutes during this workout. […]

SPORT: W3W2 Metabolic Hypertrophy It’s week 3. By now you should have found your pace, and really getting into a groove. If you’re doing more than 8 rounds per tri-set, I highly recommend you increase the weight or the number of reps you’re using for the resistance exercises so that it doesn’t become strictly a […]