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13 Rules of Gym Etiquette​

I remember in times past upon entering a new gym and signing membership papers, I was given a set of rules in which I was expected to obey. The rules outlined expected behavior while utilizing the facility. Many times, these rules were known as gym etiquette. These...

20 Ways to Lose Weight and Gain Energy

There is no such thing as good diet. In fact the first three letters in the word diet are DIE. Is it any wonder why diets never succeed? We get to a certain point, feel like we are going to die and quit before the grave site bears our bones.  You have the power to...

5 Foundational Principles for Every Exercise Plan

In the world of fitness, I see this “lack of planning” as the norm rather than the exception.  The reason for this is actually very simple…we don’t understand the extreme importance of the plan. Just like house plans, there are many fitness/exercise plans.  When...

An Exercise Plan for Beginners

“Where do I begin when it comes to beginning an exercise plan?”  With so many options to choose from, I want to lay out some basic guidelines to follow when just starting out. Please understand that when I say ‘just starting out,’ I am speaking to those who know they...

Can you exercise too much?

The short answer to the question is YES! A pattern of chronic exercise in pursuit of extreme or narrowly focused fitness goals can trigger increased cravings for quick energy carbohydrates, inhibit fat metabolism, compromise immune function, exhaust the bodies stress...

Do I use steroids?

Throughout my time of being involved in the fitness industry and in bodybuilding, I have routinely been asked the question, “Do you take steroids?”  As many that have asked me that question, I am very certain there are many more who simply believe it. Since my...

Exercise Boosts Brainpower

There’s no doubt that exercise has its benefits. We’ve known that it rebuilds muscle, increases metabolic rates, lowers heart disease risks, improves posture and enhances the overall quality of life. Now a landmark study demonstrates that exercise does even...

Finding Success with Weight Loss

I have been asked at least 100 times (if not 1000) how to lose a few pounds. Before addressing this topic head on, I want to establish a couple of things: Scale weight is a symptom of behavior – either good or bad. If the scale weight declines because of exercise and...

Finding the Right Amount of Exercise

If a little exercise is good for you, more must be better, right? Yes, but only up to a point. When it comes to exercise volume, there is a “dose-response relationship,” which means that the more you work out, the more benefits you will achieve. However, there is a...

Heavy Weight Training (the Safe Way)

If you’re like most Americans, when you hear terms like ‘heavy weight lifting,’ you may have images of veins-rippling muscle-bounds freaks who pose in magazines or bikini shows! Fortunately this is NOT what heavy weight lifting is all about. After...

How Exercise Can Add 3 Years to Your Life

In working with people across the world, I am continually met with the question in regard to physical activity, “What’s the use?” I feel compelled to address this head-on. First, the majority of large health organizations recommend, as a minimum, the...

How Nutrition & Exercise Affect Your Brain

Cognitive health refers to your capacity to think, recall and process information. Who wants to suffer from mental impairment? No one! Recent studies suggest lifestyle choices affect the metabolism of nerve cells. Nutrition (the energy and nutrients the brain needs)...

How to Increase Muscle and Decrease Fat

Dr. Michele and I routinely see frustration in the hearts, minds, and voices of our patients regarding failed weight loss attempts. If you have been frustrated with the scale and its stubbornness or if you have tirelessly searched for the weight loss answer, please...

How to Stop Overtraining Syndrome (OTS)

Overtraining syndrome, known as OTS, is far too common in the world today. Young and inexperienced trainers, with an impassioned zeal to help people, can fall prey to pushing the vulnerable client too far. Additionally, persons can believe erroneously that the old...

How Your Feet Affect Your Health

It is often stated that the eyes are the windows into the soul and, while this may be the case, a truth that is often ignored can be found in a soul that is much more concrete: a soul with the durability to carry us more than 70,000 miles over the course of a lifetime...

Simple Steps to Forming Exercise & Nutrition Habits

We have all heard of the cliché ‘practice makes perfect.’ Recently, a colleague added a new twist by saying, “practice not only makes perfect but also permanent.” I immediately thought of how that applies to the formation of habits. We can practice both good and bad...

The Most Insane Workout Ever – Guaranteed Results

With so many styles, types, and philosophies of workouts, it is no wonder I am often asked for advice on this topic. As a workout veteran of over 30 years, I have learned a few things. So, for the first time ever, I am going to attempt to blend this vast experience...

The Right Way to Exercise

We have lost focus on the most primitive and basic movements and turned our exercise regimens into gut-it-out super drills that end up in injury and time out of sport. At the most basic of levels, each one of our goals should be focused first and foremost on function....

The Secret of Progressive Resistance Exercise

Throughout my nearly 3 decades of intense weight training, I have been asked numerous times for input on specialized workouts, training ideas, and of course, supplements for muscle growth. However, the purpose of this article is not about supplementation, but to give...

The Sherwood Workout Routine

Many have asked the specifics to our own workout plan. We workout Monday-Friday at 5:45am.  We also workout Saturday at 8am and then rest on Sunday. Let me take you through our typical week on a day-by-day basis. Warm Up We warm up before every workout with 15 minutes...