Stop Looking At Your Watch!

Stop Looking At Your Watch!

I recently had an athlete ask me why they have such a difficult time “staying in the zone” and why there is so much heart rate fluctuation when training using different modalities. I had already known that Target Heart Zone Training can be inaccurate and...
EVERYBODY MAKES FITNESS MISTAKES

EVERYBODY MAKES FITNESS MISTAKES

The line in determining the difference between fitness and sport has gotten thinner and thinner over the years. It can create confusion as to where and how to start a new fitness routine for many. Contained within these murky waters are some fundamental principles...
GIVING BACK IN A BIG WAY

GIVING BACK IN A BIG WAY

“Don’t judge each day by the harvest you reap, but by the seeds you plant.” -Robert Louis Stevenson As a young child, I was fortunate enough to spend substantial time with my grandparents from both sides of my family.  I was taught how to be a man from both of my...
How 3 Minutes A Day Changed My Life

How 3 Minutes A Day Changed My Life

The benefits of daily cold-water submersion, why you should do it and how to ease into it. The concept of freezing yourself for 3-5 minutes a day either in a cold shower or in a cold tub seems like lunacy, but after adopting the practice and making it part of my daily...
How To Live Longer, Stronger

How To Live Longer, Stronger

“Be an athlete!” – As you enter Black Flag Athletics in Cleveland, Ohio, you will have often hear me uttering these words to a group of men and women who we are training. Most of these people work regular 9-5 jobs, with families and the rigors and...