Discipline trumps motivation.

Photo by Nick Morrison on Unsplash

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.

Photo by Dayne Topkin on Unsplash

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.

Photo by Pixabay from Pexels

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…


Photo by Bruno Nascimento on Unsplash

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.

Photo by Kate Stone Matheson on Unsplash

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…


Photo by Brett Jordan on Unsplash

A few nights ago, I was up late working and could faintly hear YouTube playing through all of its “suggested videos” from the other room.

At one point, the voice of a woman caught my attention — enough for me to pause what I was doing, walk into the other room, and pay closer attention to what she was saying.

Her name is Laura Moore and she’s the owner of a business called Clutter Clarity. In the video I watched, she was describing a four step checklist that she takes her clients through when deciding whether or not something has…


Photo by Clique Images on Unsplash

When it comes to exercise programs, there is a ton of information out there about what you “should and shouldn’t” be doing. Between the influencers, apps, and “workouts of the week”, it’s easy to become overwhelmed.

My goal is to simplify that for you right now.

First Things First:

Whether you’re bodybuilding, powerlifting, cross-fitting, or anything in between, all exercises are based off of 7 fundamental human movement patterns: Push, pull, squat, hinge, lunge, rotate, and gait.

For example, a 500-pound bench press is the same movement pattern as a simple push-up, and a pull-up is the same movement pattern as a lat…


And 3 things you should do instead.

Photo by LOGAN WEAVER on Unsplash

The age old question of “what’s the most effective way to burn body fat?” is surrounded by a lot of controversy and conflicting viewpoints. This information overload can often lead to paralysis by analysis for many people; their fat loss journey stops before it can even get started, out of fear that they’re not “doing the right things”.

Not all of the proposed methods to elicit fat loss are created equal, and the goal of this article is to help you clear up any confusion you may have over what you should and shouldn’t be prioritizing when it comes to…


Your step by step guide to perfect technique.

Photo by Javier Santos Guzmán on Unsplash

The barbell back squat is often referred to as “The King of All Exercises”, and justifiably so.

Whether your goal is to run faster, jump higher, get stronger, or simply build a massive lower body — the squat is one of the most beneficial exercises you can perform in the weight room, and loading it up with a barbell on your back will allow you to perform the exercise with as much weight as possible.

Of course, this can be equally as risky as it is rewarding. Because of how the spine is loaded when performing back squats, a technical…


And how to tell the good from the bad.

Photo by Sabel Blanco from Pexels

When people want to better themselves, they’ll often seek out a professional to help them reach their goals. These professionals should be held to a high standard, but in the personal training world, that is sometimes not the case.

This is largely due the low barrier to entry; most gyms only require you to complete a weekend-long certification course, and voilà! You’re now entrusted with the physical well being of that gym’s clientele!

Make no mistake, there are a lot of good trainers out there, but it’s up to you to differentiate the good from the bad when you’re considering…

Zack Harris

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

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store