Here's a simple tick to deadlift without any lower back pain.

It's about tension, not force.

You don't need to think about lifting the bar.

You need to think that you are using the bar to pull yourself into the ground.

Your knee going in front of your toe is not a bad.

In a lot of cases it's actually a good thing, and when you lean to properly execute it you can save yourself from some lower back pain.

Here's one way to do that.

You don’t have to lift heavy things in order to find food to eat, you don’t have to run away from something trying to kill you.

You get to lift heavy things and run fast in order to make yourself better.

If this is the case- why do you get so stressed about it?

Dumbbell Fly’s are a great exercise to build size and strength in your chest.

However, it's not the best option for a lot of people because they place the shoulder into a vulnerable position, and a lot of people have a hard time holding the proper position.

So something we like to utilize here for clients who have a risky, touchy shoulder is what I like to call a TRX bear hug.

You still get all the benefits of the fly, the complete shortening of the pecs and the really big focus on like that line in the middle, but we get to keep your shoulder in a happy, healthy, safe place.

There's a lot of talk about "self care" and "self love" on the internet.

Most of it consists of giving yourself a break, doing less and treating yourself better. Most of the time to the point of excess.

All those things have a little value, they're not worthless.

But I think they're all bullshit.

People will always drink, and that’s not a bad thing. You should go have fun, you should let go.

What you need is a little self control, or an adaptive mindset that will allow you to bounce back from the occasional binge. Binging and self control are two sides of the same coin. Improvement requires constant reflection and adaptation.

I also believe that you can make any food fit into a healthy diet as long as you monitor the calories and protein. A sustainable diet is flexible because of these two factors. My problem is not with people choosing to eat these fake burgers, my problem is with the messaging and marketing which has propelled these burgers into superstardom.

Using a term like “plant based” does not instill all the nutritional and health benefits into a product. Yet the term is used like that. It’s designed to invoke a holistic sense of health. I mean who wouldn’t think that something was good for you simply because it’s “plant based”? It’s a language trick of marketers. All I am saying is that the purpose of your diet is to be healthier, closer to nature and more holistic than real honest to God Beef is a better choice than this monstrosity of a “Burger”.

The only thing you’re missing is the framework to bring your best out. You’re just missing someone who has pushed the boulder up the hill to show you how to do it too.

The checklist is the first step to discipline. I’ve compiled a check list of 10 things to do daily, and 3 things not to do.

These are all habits. The list is 13 habits.

All it takes to form a habit for life is 90 days of intentional work towards instilling that habit in your head. The first 30 days they will all kind of suck, they’ll all feel hard. That’s a good thing. That’s you getting used to your boulder.

The checklist might seem simplistic and even childish. That’s a good thing. If a habit is complicated and requires a ton of energy you’re not going to stick with it when life gets tough.

The Achilles is a tendon. It’s not a muscle. Tendon’s can’t be stretched. Their role is to connect muscle to bone. The Achilles tendon is the largest and strongest tendon in your body. It’s job is to connect your calf muscle to your heel. Two very important areas if you’re a soccer player. Two areas that are also vulnerable to injury because of their high level of use during practices, training and games.

I talk to a lot of people who experience some pain or aches right below their knee cap.

Knee pain isn't the end of the world, and most of the time it's not a symptom of something larger.

Your knee is a claustrophobic joint that takes a beat, especially when you're running on pavement or active every day.

There's a simple way you can create space in your knee joint to allow it to function at a higher level.