In five minutes or less.

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There are three things that a lot of us have in common: Life is busy, time is limited, and we spend too much time sitting.

That’s where this mobility drill comes in handy:

  • You need zero equipment to do it.
  • It’s simple.
  • It can be done in five minutes or less.

Performing this drill is something I highly recommend for people who would like to do some sort of physical activity each day but don’t — most often because they simply feel like they don’t have the time.

But…


What is your “metabolism” and why does it matter?

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Whenever the topic of weight loss or gain is brought up, the word “metabolism” is often mentioned.

“I have a fast metabolism, so I can eat whatever I want and stay skinny.”

“I have a slow metabolism; if I even look at a cheeseburger, I gain 10 pounds.”

We’ve all heard statements like these before, but do we understand what a “metabolism” actually is and how it functions?

“Metabolism is the process by which your body converts what you eat and drink into energy. Even when you’re at rest, your body needs energy for functions such as breathing, circulating blood…


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As a fitness enthusiast, I spent the majority of my teens and my 20s looking for ways to “look better”. I still certainly care about that, but age and experience has taught me that making sure you feel good should be first and foremost. If you don’t have that, you’re missing out on the real benefit of exercise in the first place.

Over the years, out of all of the lifestyle changes I’ve made for myself and have recommended to clients as a personal trainer; I believe that three of the simplest habits also happen to be some of the…


Bodybuilding on a budget.

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“Eating healthy” is often associated with “eating expensively” — especially when it comes to high protein meals, given that it’s the most expensive macronutrient on a cost-per-gram basis.

But I’m here to tell you that you’ve got options — because nutritious, healthy, high protein meals don’t have to be expensive. In fact, there are many recipes that will cost significantly less to prepare than a typical meal at a fast food restaurant.

Below is a list of 12 simple recipes that I’ve personally eaten and have actually enjoyed over the last several years, and as a Fitness Nutrition Coach, I’ve…


Imagine what your life would be if you could truly live it on your own terms

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I always thought the idea of working until a traditional “retirement age” of 65 years old was a little bit ridiculous. It just didn’t make sense to me. A retirement “number” always seemed more logical — that is, a certain amount of money you should save up in order for work to become optional.

But that’s not the usual discussion we have in America. The life advice we’re accustomed to is typically along the lines of “go to school, take on student debt, graduate college, find a job, get married, buy a house, finance your cars, go on vacations, and…


Discipline trumps motivation.

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If you’re an aspiring writer, it can feel bit daunting to see some people churn out new content on a weekly, or sometimes even a daily basis — while you might struggle to get past the opening paragraph of your own work.

A trend I’ve noticed among many of the best, most consistent writers is that they all seem to have some kind of system in place. Most of them aren’t just flying by the seat of their pants and writing whenever the mood strikes. …


Small actions can lead to big results.

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I’ve been working with people for the better part of a decade as a personal trainer, and for those who are just getting started on their fitness journey, the biggest initial hurdle to overcome has almost always been mental rather than physical: they feel like they need to change their entire lifestyle overnight in order to see results.

But that’s simply not the case.

In fact, I’d advise that if it’s long-term, permanent results you’re looking for, then taking things slow and steady is a much better way to go. Because whether it’s related to food or fitness, I’ve found…


Whether you’re an athlete or an accountant, the same principles apply.

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There is a lot of information about exercise out there, and if you’re just getting started, trying to figure out where to begin can be absolutely overwhelming. Even if you’ve been training for years, the latest trend or research paper could suddenly leave you second-guessing everything you’ve ever done or believed.

However, there are a few key principles that hold true regardless of how you train or what you train for.

As a personal trainer, the clients I work with all have different goals and experience levels; some are brand new to the gym and simply want to improve their…


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Every January 1st, the idea of the new year being a “clean slate” motivates many of us to start trying to lead healthier lives. This often entails making a firm commitment to working out. But more often than not, the same thing happens this year as it did the year before:

You join a gym, stick with it for a month or so, and by the end of February, you’ve fallen back into the same old habits.

11 months later, it’s another new year, and the vicious cycle repeats itself once more.

But it’s not because you’re “lazy”. Oftentimes, the…


And 3 solutions you can try today.

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Your training and nutrition are dialed in. You’ve been working long and hard to get in shape. But you’re still not seeing results like you should be.

You may just be neglecting one of the most often neglected aspects of fitness: Your recovery. More specifically, you’re not sleeping enough.

Below are three major ways that a lack of sleep can negatively impact your fitness and your health — as well as three ways to get a longer and more restful night’s sleep.

It‘s Messing With Your Hormones

We live in a world where a “no days off”, workaholic attitude is considered a badge of honor…

Zack Harris

CPPS, NESTA Fitness Nutrition Coach. I write about improving yourself by developing good habits. Website: www.harrisfitsystems.com - IG: zackharris01

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