In Episode 421 of The Lifetime Athlete Podcast, I responded to a number of Lifetime Athlete App community member questions. Should Lifetime Athletes be using sleds? What’s the ideal training split? Are superfoods a hoax? And more. Worth a listen if you are going after healthspan and lifelong fitness.
Let’s start off today’s message using two popular concepts. Longevity, and anti-aging. Both of these hint at our chosen topic, but neither of them quite do it justice. Longevity simply describes the condition of living a long life. Some will suggest that by default this long life needs to be relatively healthy in order to achieve its potential. But statistics…
You gotta do the stuff. At least a good chunk of it. Most of the time. If you want results. In training and rehabilitation. Magic, or at least a great outcome, does not tend to happen spontaneously. Putting in the requisite amount of work is what leads to better function and performance. Today’s message starts off with a few humorous…
For any human being, particularly a Lifetime Athlete, injuries happen. In fact, many would say that what happens is a four-letter word beginning with an “s” and ending with a “t.” Regardless, in the presence of an injury we have to determine what exactly is wrong and then embark upon the most appropriate path toward (full) recovery. This is essentially…
The developmental sequence constitutes a journey we have all taken. Many of us may need to take it again (more on this later). In today’s message I’m going to focus on the physical development sequence common to humans. This is represented by the motor programs, positions, and movement patterns that infants utilize to progress from a fetal position to independent…
You are a Lifetime Athlete. You train year round for comprehensive fitness and performance. You participate in one, several, or numerous sports that you enjoy immensely. There are practically as many ways to pursue lifelong athleticism as there are Lifetime Athletes. But there are a number of sports or fitness activities that are extremely approachable and adaptable for almost everyone.…
You hear a lot of discussion these days about prioritizing resistance training to emphasize muscular hypertrophy. But should that be our only focus? Not necessarily. Let’s dive in. As Lifetime Athletes, we train for LIFE and that involves a number of capacities such as endurance, speed, power, and agility. We can also include the targets of fun, fellowship, and overall…
Everybody’s talking about longevity. I always strive to be a voice of reason. I try to offer a balanced and sensible perspective on most subjects. Drawing a hard line in the sand and using terms like always and never, as they apply to exercise selection and performance, is something about which we need to be cautious. I want to respond…
Training for LIFE! Now this is a foundational concept for us Lifetime Athletes. Exercising, playing, and competing through the lifespan. Doing those things in order to maximize our vitality and participation in all of life. Keeping the training habit alive, in whatever forms that requires, all the way through the journey. Lots of ways to think about how to accomplish…
In Episode 409 of The Lifetime Athlete Podcast, I welcomed my old friend Doug Fletcher to discuss his 2025 completion of the Great Divide Mountain Bike Route. This is the story of a Lifetime Athlete checking off a lifetime bucket list item. Over 60 days of riding, camping, and experiencing a Rocky Mountain Summer, Doug joined a rare group to…
This topic comes up a lot in our App community, and it’s one that can be framed in a very specific manner. We need to consider the art form of how to get results in resistance training without getting hurt in the process. And we have to find ways to adjust the training process as we age. So, in a…
Goals. Objectives. Meaningful accomplishments. Diving into an experience you’ve been seeking. Checking off a bucket list item. These are things that we do throughout our journey and across all areas of life. Sports. Health. Finance. Travel. Celebrations. And so on. In this community, when we use terms like “take the athletic avenue into wellness” or “train for life,” they have…
This is an excerpt from our latest Lifetime Athlete Program in the App. It was created based on popular demand in our client community. The Dad Bod. It can sneak up on any man in this modern world. This Lifetime Athlete Program helps you to get rid of your Dad Bod, once and for all. Dad Bod Be Gone (DBBG)…
When you combine cycling and locomotion you get cyclomotion. Or biking and hiking. Or riding and running. You get my drift. These types of workouts, or play, or competition, can take on many forms. Through the 80’s and 90’s, I did dozens of duathlon events. Some were run-bike-run. Others were bike-run or run-bike. Often, in triathlon training, you did a…
Conversations about longevity are all the rage right now. Perhaps that’s even more true regarding the concept of healthspan. If you are a regular here (thank you if you are, welcome if you are new), you know we look at those items as a continuum at TLA. First, we have lifespan. This is simply length of life. Then we have…
I thought this would be an interesting title for today’s discussion. A unique perspective, perhaps, but there is indeed LIFE in the fast lane. If you’re like me, you’re thinking about The Eagles’ 1976 mega-hit Life in the Fast Lane. But our exploration has nothing to do with the drug and party scene. We’re actually talking about speed. Training for…
This topic has been coming up a lot lately. A number of clients and community members have been asking whether a weight vest or loaded backpack is best for their conditioning objectives. You won’t be surprised to know that my position on this topic is relatively “device-neutral.” Both can be great. It just depends on your specific goals. I’ll offer…
S*** happens. I mean, SORE happens. Especially for Lifetime Athletes. Sometimes in training. But certainly coming off of big events and competitions. You can get sore – and stiff and tired – anywhere in your body. But it is quite common in the legs and especially during summer and fall. We will generally see this in two distinct subsets of…
Now here’s a great topic! Ironically, it’s one which applies less to our TLA community than it does to the general population. Nonetheless, let’s explore with equal parts curiosity and reason. This will be a rambling conversation with the goal of neither informing nor convincing you…it’s simply intended to be food for thought. Depending on your historical perspective or favorite…
Should you train outdoors during the summer? Why would a Lifetime Athlete want to do this? What’s the value in doing so? This discussion is going to cover those and related questions. Let’s dive in! There are any number of manners in which we can frame this up. But I think one of the best would be to list out…
A cool topic indeed for today’s message. Responsive autoregulation can at times seem quite obvious and in other instances we may find ourselves somewhat oblivious to this concept. As we figure out this healthspan to athletispan process, we frequently need to make adjustments in our training and recreational output in accordance with how our bodies are feeling. When we responsively…
Basic movement patterns are a key consideration in exercise selection and program design for Lifetime Athletes. When we are utilizing movement patterns in training, we can focus on a variety of objectives. Additionally, we utilize other patterns and positions which are both evolutionarily-consistent and fundamental in human performance. Part 1 of Basic Movement Patterns covers these and related topics. When…
It’s time for a little op-ed piece and as always, this is a discussion without judgment. That stated, the title begs the question regarding your choice of sport and fitness pursuits through the lifespan. Do you focus your training in mainly one area or do you diversify in the pursuit of a more well-rounded repertoire of movement options? This is…
Power is a unique word. It conjures up multiple images in our minds. She’s got the power. He’s really powerful. But what do those statements really mean? Power is an essential, yet often overlooked and neglected aspect of training. It’s not only critical for peak performance in almost every sport, it’s actually necessary for optimal longevity. So much of the…
This is definitely cornerstone content on the platform and consequently it’s going out in triplicate format. There will be a podcast and video with a parallel message. I think this topic is so important that I want to make sure it fills every media option within our community. Let’s begin with an expanded definition of deloading. With training, especially for…
Let’s say you are an avid hunter and now, in mid-April, you’re getting ready to hunt turkey and bear. You’ve been training consistently and you’re in great shape for your pursuits. Good on you! But maybe you’re not hunting the spring seasons. Perhaps you haven’t been quite as dedicated to your conditioning as you would have liked. And you’ve got…
The use of high carbohydrate diets, as well as supplementary intraworkout (or competition) carb intake, is popular in athletics. This is particularly true considering endurance sports. The major objectives with this practice are twofold. There is very little argument that this approach enhances performance for most athletes (we’ll dive more deeply into this later) but there exists considerable controversy if…
Today’s topic is one which I find particularly fascinating. Let’s begin with a definition of what Training for LIFE means. Training for LIFE, in TLA terms, means two things. You are engaged in athletic and fitness training throughout your lifespan. This process will evolve and take on different shapes, but you’re in it to win it. And perhaps more importantly,…
Here’s a super-cool topic we are always bouncing around in our community. Members in The Lifetime Athlete App use locomotion in a variety of applications, depending on their goals and body situation. Episode 386 of The Lifetime Athlete Podcast features a discussion on the following:
This article is a resource for Lifetime Athletes. It serves two purposes. First, it describes the rationale and methodology we use here at TLA to design our Training Tribe and sport-specific programming. This provides our team and community members with an in-depth understanding of the program design and implementation process. Second, it empowers you with the knowledge and tools you…
Have you ever wished you had an easy way of evaluating your fitness level and athletic abilities? At TLA, we use the Athletic Capacity Rating System (ACRS). This is a simple and very customizable system that we employ in our community to help you to do three things. The ACRS is based on the 5 Capacities of Athleticism or human…
Back(side) by popular demand! In the kinetic train of human performance, the real locomotive that drives our speed and explosive power is actually the caboose. Having a full, round backside might not actually make you a more well-rounded person, but it can certainly enhance the fit of your wardrobe. And avoiding the “half-arsed” condition known as buttock deficiency can improve…
There are practically innumerable ways you can classify training. A lot of times the manner in which you describe your training is dependent upon your goals, or where your mind is in the moment. In many situations, a great way to consider your workouts is in regard to two distinctions. Is the session geared toward improving the mechanical efficiency of…
Fitness competition has been around for a while now. One of the all-time most popular articles on the platform, which I wrote over 4 years ago, is CrossFit vs. Spartan vs. Hyrox. I really appreciate the thought and variety applied to these and other forms of sport and movement. Over the years, I’ve had the opportunity to coach and train…
The title says it all. Well, almost! I’ve received a multitude of outstanding questions from our community over the past several weeks. It was time for a Mail Bag Q&A episode. I personally replied to all of the inquiries but I saved three great questions for a deeper discussion. Ever popular and for good reason, the topic of resistance training…
Rate of Perceived Exertion, or RPE, is something we are always talking about in our community. We’ve certainly featured RPE as a popular article and podcast topic. Yet I continue to encounter many well-meaning Lifetime Athletes who struggle with the concept. My goal today is to simplify RPE in the clearest way possible. We’ve talked about the original Borg Scale…
One of the most common situations we encounter as Lifetime Athletes is the need to adjust a workout to fit our needs. Make a training session meet your unique body where it’s at…perfectly. This is a big FAQ in our community and it’s an outstanding topic for today’s discussion. Almost any workout can be scaled up or down, and that’s…
Jumping is fun. It’s a natural, playful action in the human beast that is equal parts performance-enhancing and function-preserving. Jumping helps us to maintain our fast-twitch capacities, reactivity, and youthful vitality. The key to successfully incorporating jumping into your routine is doing so safely and sensibly. We use jumping with almost all our clients, including those in their 70’s and…
I absolutely love this topic. It represents the crux of our quest at TLA. At some point, every Lifetime Athlete ponders some version of the following question: “How can my lifestyle interventions and behaviors, including but not limited to training and nutrition, impact both the length and quality (health, functionality, performance) of my lifespan?” What matters most? Living as long…
Today’s topic is being presented secondary to popular demand. I frequently receive inquiries from our community regarding exercise selection concerning a variety of performance capacities. Recently, and extensively, Zone 2 Cardio has been at the top of the list. The questions abound and they are very insightful. I’ll bullet them out and then address each one independently. But before I…
Many exercises and movement patterns offer us a selection option between the open and closed kinetic chain. As a Lifetime Athlete, you may want to give consideration to how you utilize these tools. Let’s begin with a few simple definitions. A kinetic chain implies that a series of segments or linkages within the body are involved in the execution of…
Exercise selection is a fascinating topic. We choose exercises based on our desired outcomes and with regard to what works best for our unique bodies. And we determine how we perform those movements pertaining to body position, load, range, and tempo. Last week we talked about training for movement competency. We acknowledged the value of an exercise for strength, hypertrophy,…
We train for many reasons. Peak performance in sport is often a target. You might work out to improve your strength or muscle development. Maybe you exercise to increase your VO2max. Others engage in sessions to enhance their mobility. All of those things are good…in fact they are great. The objectives of training are indeed many. The intention of becoming…
Every now and again I like to reflect back on something I’ve written or said in the past and see where my mind is at currently. Occasionally, I end up not agreeing with a portion of what I’ve stated because my experience and knowledge has changed with the passage of time. But often, I find myself in concurrence with past…
This post could also be labeled “Staying Bouncy as You Get Older,” or “Jumping for Joy.” Such phraseology connotes the preservation of elastic properties in the evolving human. Aging. Doing so gracefully. Maintaining health until right up to the very end. Keeping performance, and functional capacities, at a relatively high level for as long as possible. This is good stuff…
This is a sequel to Part 1 on this topic, which I posted almost 3 years ago. While this followup may seem long overdue, it has actually taken a full 33 months to complete my investigation and reach my final conclusions. Since it’s been quite a while, you may have interest in reading Shooting with a Recoil-Sensitive Shoulder, Part 1.…
Training does not need to be elaborate to be effective. Sometimes simple is best. In our Training Tribe programming, we often use just a single implement for all or part of a workout. This month, in some of our sessions, we are employing a Simple Kettlebell Warmup. We start all our workouts with an activation or preparatory segment. Depending on…
Success stories are fun to hear. Steven Graves, a member of our Lifetime Athlete community, and now a true mountain badass, just got back from an amazing adventure. He checked off a bucket list item at 53 years young, scaling mountains and battling extreme weather in Southeast Alaska. This resulted in him taking a trophy mountain goat at 44 yards…
Do you need a coach? The answer to this question ranges anywhere from “absolutely yes, maybe, or probably not.” This is definitely a concept worth exploring. If you are performing at your maximum potential, are free from injury, have excellent health markers and body composition, feeling fantastic, and totally satisfied with your training and lifestyle…you don’t need a coach. In…
Here at TLA, we talk a lot about training. All-around fitness. Complete athleticism. Developing strength, speed, power, agility, and endurance. We train for health, longevity, and performance in all aspects of life. But we also give equal consideration to sports. We train for sports. We participate in sports. Play. Compete. Win. Lose. There are unique benefits from sports. While we…
As summer comes to a close, it’s fitting that we conclude the season with a discussion of endurance. We’ve talked about strength (and hypertrophy), speed, power, and agility. The 5th and final capacity of athleticism in our training discussion is endurance. And of course it’s always important to keep in mind that all of these capacities are of equal importance…
The most basic definition of agility is the ability to move quickly and easily. Here at TLA, we take that a bit further. Agility is one of the 5 major Components of Athleticism. A complete, and thus lifetime athlete, needs to be not only strong, fast, powerful, and enduring. He or she must be AGILE. Agility consists of 4 unique…
This is DEFINITELY one of the most popular topics in our community, and it’s being featured in the Longevity Training Series because it is so important. In the simplest terms, a layoff is any time period away from regular training that’s long enough to cause some (or much) deconditioning. For any reason and they are all valid. Just got busy…
Speed haters need not apply. Same for speed doubters and speed deniers. Speed is one of the attributes of a Lifetime Athlete and it’s also a premier expression of youthfulness. Speed training, done properly, can help you to perform at higher levels and to look and feel your best. Here’s how!
We’re always talking about how here at TLA we use the same methods to achieve peak performance that the pros do. As you are watching the Olympics, you’ve probably noticed that in practically every sport, the athletes — and particularly the champions — are FAST. Genetics are involved here, but every top athlete trains for speed. As we get older,…
The Olympics will be happening soon. Citius, Altius, Fortius – or Faster, Higher, Stronger – will be exemplified. Today’s post will be addressing the Citius component. Speed. At TLA, we value speed as one of the 5 Capacities of Athleticism, or human performance. Along with strength, power, agility, and endurance, speed is an essential item in the lifelong peak performer’s…
The entire platform at TLA is dedicated to maxing out health, performance, and longevity. Rooted within this focus are a number of first principles. And among those are strength and hypertrophy. Both matter. They are complementary. And they are to some degree inseparable. Strength is the ability to produce force, and it’s usually quantified in maximal amounts. Hypertrophy is muscular…
This week the topic in our community is Power Training. Specifically, as part of the Summer Longevity Training Series on The Lifetime Athlete Podcast, we’re talking about how to safely and effectively develop and maintain power in the older athlete. This is an interesting subject because power is, relatively speaking, poorly understood and often overlooked in fitness and longevity circles.…
This is a fantastic topic. It’s cornerstone content here at TLA. We’re kicking off the Summer Longevity Training Series. Utilizing resistance training to effectively, and safely, build strength and muscle mass in mature athletes and fitness enthusiasts…is an absolute art form. In Episode 356 of The Lifetime Athlete Podcast, I discuss the literature and my experience concerning this subject. A…
As is frequently the case, we’re running a brief series on The Lifetime Athlete Podcast this summer. The show is available on all the major pod playing platforms. In case you’re as intrigued and excited by this topic as I am, I’ve included the Preview for The Summer Longevity Training Series right here. Beginning June 24th and over 4 shows,…
Swimming, water exercise, water immersion, water exposure. It’s all a part of summer life, and training, for The Lifetime Athlete (YOU). The benefits are numerous, as are the ways you can get them. I’ve included a few podcasts and videos to give you some ideas for your summer programming. You may also be interested in becoming a member in The…
One of the best training tools for any Lifetime Athlete is a Drag Rig. Inexpensive, easy to make, highly efficient, and extremely effective. What’s not to love? Learn how to make and use a drag rig for resisted locomotion. Take your training to the next level.
Beach time is right around the corner. A number of clients and acquaintances have inquired about how to best build the backside. It’s the return of Operation BootyJACK! In the kinetic train of human performance, the real locomotive that drives our speed and explosive power is actually the caboose. Having a full, round backside might not actually make you a…
Staying in shape when big things are going on in your life, is an intriguing topic. I’m certain that practically all of us have experience with relocating, getting married or divorced, the birth of a child, a new job, work projects, business deals and trips, and many other examples of major life events. When the days, weeks, and sometimes months…
Rate of Perceived Exertion versus Readiness to Train. This is a fascinating comparison. RPE describes how hard you are working, and RTT depicts your level of recovery and output potential. These terms are not synonymous, but they tend to (and should) work in parallel fashion. RPE is but one of the many metrics available for gauging effort. Heart rate, power…
The title of this post is phrased as a question. The answer to the query of how many ways you can be a Lifetime Athlete is perhaps infinite. Literally, there are many, many forms that a vigorous, vital, robust and athletic life can take. This week we profiled a number of lifelong peak performers on The Lifetime Athlete Podcast. I’ll…
The terminology we use to describe output levels during training is quite useful. Today we’re going to discuss 2 popular methods of estimating effort. They are Rate of Perceived Exertion (RPE) and Repetitions in Reserve (RIR). Potato versus Pototto. Or you might say Tumaytuh while another utters Tohmottoh. I think you get my drift. RPE and RIR are great assets…
I hope you are having a great Spring Break. Maybe you are on a trip. Or perhaps you are staying home and will be traveling on vacation or business at a later date. Either way, it’s great to have a perspective on training for times when you are “on the road.” Training while traveling is a topic that comes up…
At this time last year, I did a feature on “Building the Backpacking Athlete,” which included an article, podcast, and video. That information was utilized in a presentation I had the opportunity to give in the Backpacking Light Trail Days Online seminar. This year I’ll be providing another presentation at TDO24. Building on last year’s content, the current edition will…
The training microcycle that we use most frequently at TLA is the weekly microcycle. In the Training Tribe, and with most coaching clients, I usually program 6 specific workouts in any given week and then recommend a recovery training day as the 7th session. There are a few exceptions to that general rule. Some athletes are encouraged to utilize only…
Isn’t it fantastic being in the Training Tribe? Yes! Absolutely. We’re continuing in this first of three months in the Strength and Hypertrophy Block. I’ve mentioned in some of our content how we’re working on being highly competent with the compound movements in this training split as well as making sure we are recovering adequately. Sleep and nutrition are the…
This document provides a relatively succinct overview of how we do things at TLA. Historically, I’ve made this available to anyone in our community as a downloadable PDF (that will continue). However, since this guide has been recently revised, I wanted to post it here on the Blog as well is in the App so it’s easy for any team…
Now this is a post I’ve really been looking forward to writing. As the title states…The Lifetime Athlete App is Live! This is exciting news because the debut of the App represents evolution in the company as well as a new chapter in our content and structure. My mission has always been to guide people toward the highest levels of…
Wow! This Training Tribe Workouts of the Week Update salutes YOU because you are a dynamic and amazing Tribe member! Welcome to a new Training Block. This is the official launch of our 3-month Strength and Hypertrophy Block. We’ll be emphasizing resistance training to improve force output capacity and muscle mass. This block is considerably different from the previous one,…
This is a topic which comes up quite often and it’s definitely worth revisiting. When I am designing programming for a client or group, I’ll often include a “key” in the documentation to explain commonly used terms, abbreviations, and acronyms. Things like DB=dumbbells, BB=barbell, KB=kettlebell, SB=sandbag, etc. Most people already know most of those designations but anytime I can spare…
Hello Amazing Tribe member! I appreciate and salute you. We’re in transition this week as we deload from the Agility Block and begin preparing for the Strength Block. This week has some unique workouts that I bet you will find to be both restorative and exhilarating. We are also in transition with our membership model. The Lifetime Athlete app will…
Yo Tribester! Week 4 of 5 in this (relatively) long month! It’s the penultimate week of our Agility Block and we’ve got another round of exciting and varied workouts. We are going to explore drop sets, intermittent and long-length isometrics, tuck jumps, and broad jumps…to name a few cool changeups. As is often our pattern, there are 3 sessions that…
As opposed to commenting about the Bermuda Triangle or B-rated movies…this is a little op-ed piece I’ve been wanting to put together for quite some time. My version of the Devil’s Triangle involves over 4 decades of experience and observation in athletic and fitness training. It’s a story of temptation, seduction, success, and calamity. Actually that last statement sounds like…
Oh yeah! Week 3 of Month 2 in the Agility Block is here! This means it’s time for a bit more intensity. We’ve been using a high degree of variety but now we are going to pull that back a little and concentrate on effort in a few applications. We’ve talked about how agility is comprised of mobility, stability, reactivity,…
Wow, Tribe Member, our WOW (workouts of the week) are super exciting as we get into the 2nd week of Month 2 of the Agility Block. We are continuing to work on multi-directional movement competency and elasticity. We are using an A-B-CX2 split and we are combining exercises and positions athletically. I’ve mentioned the agile mindset previously. Or let’s call…
Today’s post is a quick one offering up a bit of training advice that you may find useful. As my buddy PK says, it’s a nugget of peak performance. Might even be a pearl of training wisdom. Whatever. Isometrics have great value in training and they should be a part of your conditioning system. I hesitate to use the term…
Hello Amazing Tribe Member! Happy New Year! We are jumping into 2024 and this month is the second and final one in the Agility Block. And JUMPING is, literally, what we are focusing on this week and month. Many of you were very patient with our last month, recognizing its fairly easy and preliminary nature. This month we get to…
Seasons Greetings Training Tribe Member! Merry Christmas and Happy Holidays to you and yours! We are moving into what is often an incredibly dynamic and variable time of the year. Sometimes the holidays are quiet and you find yourself with plenty of time and energy to smash some workouts. Other times there is travel, entertaining, and work at a level…
Howdy Tribe Member! In our programming, this month is a 5-weeker, and it’s time for week 4. I’ve got some dandy challenges for you this week. In keeping with our theme of agility, we’re snagging some conditioning circuits (Condi-circ, pronounced Kondee-Serk) along with some free choice sports participation. Allow me to describe these concepts. We are using two forms of…
Not long ago I posted a few workouts for folks to try out around Thanksgiving. Several of those were taken from our Training Tribe library. I received some great feedback on those sessions. None of them were overly elaborate representations of comprehensive training systems. They were just fun, relatively quick workouts to shake up a routine or to make it…
You are a magnificent Tribal BEAST! Let’s celebrate your inner animal with a smattering of shapeshifting movements! This week we continue to build into the Agility Block by layering on additional elements of movement competency. As you’ll recall, we started out the Block by re-familiarizing ourselves with basic patterns like pushing, pulling, lunging, squatting, hinging, and rotating. Then we appreciated…
YOU are simply AMAZING! An evolved human who embraces learning and explores possibilities in human performance. This week we are taking those basic patterns of exercise and performing them in different positions. An interesting concept indeed. As opposed to looking at your workout as a bunch of straight line, full range movements…consider it to be a conglomeration of force and…
From Thanksgiving and into the first few weeks of the New Year represents the holiday season, winter, and a period of relative darkness (considering the available daylight hours). Let’s just call it December and January in the northern hemisphere. Year-end projects at work, school functions, holiday parties and other obligations typically fill this season. It’s been called the most wonderful…
Greetings Peeps! Happy Thanksgiving to you. I hope you are setting up for a fantastic holiday that features feasting, family, fellowship…and fitness! Most years around this time I produce a bit of content around those themes and this one is no exception. While I try to maintain a perspective of gratitude all the time, it’s during this season when I…
You are a backcountry hunter or mountain athlete. You spent the whole summer building and honing your fitness. Maybe you participated in our Fit for the Field (FftF) online conditioning course. Regardless, you’re into your peak season and you need to switch your workout system into a maintenance routine. Easy peasy I say. If you were a participant in FftF,…
Sometimes a picture is worth a thousand words. Regarding today’s topic, a few thousand words can paint an amazing picture. I recently had a great conversation with Lifetime Athlete Dennis Rackers on The Lifetime Athlete Podcast. Dennis is 69 years young, a backcountry hunter, and he carries excellent muscle mass on his frame at 16% bodyfat. His maximal oxygen uptake…
Honestly, I’m not sure we should call this short piece an endurance training primer. It’s more of “a few thoughts about endurance training” type of thing. First, let’s define endurance. It’s unique among the 5 Capacities of Athleticism (along with strength, speed, power, and agility) in that it is complementary, or supportive, to the others. Endurance is certainly driven by…
As many of you will recall, we set up the Summer 2023 Fitness Challenge back in May. Our goal was to test and train a unique capacity of athleticism, which is power. We sampled anaerobic power with a lifting test and used the mile run for aerobic power. The lifting test used a trap bar deadlift, or similar setup depending…
Now, this is a FANTASTIC topic! Today we are going to discuss how to manipulate a workout so that you get the best possible results from your training effort. I went with manipulating because it sounded like the most appropriate term. I also thought about micro-managing and modifying. Adjusting or tweaking would also fit pretty well. Let’s say that in…
This is a little op-ed piece that I’ve been wanting to get out for a while. The topic has been on my mind practically forever but I don’t think I’ve ever stated my position quite this way. The care and feeding of the optimized human requires more than just nutrition, although that is very important. The model I’ve developed, which…
Now here’s an interesting thought! There are definitely some parallels between sprinting and surfing. Allow me to explain. Surfers do three main things in their process. So do sprinters. Get out. Get up. Get on. A surfer will get out, or paddle in accelerating fashion to catch the forming wave. Sprinters drive out hard from the blocks or a 3-point…
A lot of people run as their primary form of aerobic exercise. Many athletes, in all sorts of sports and not just running, need to be able to access their speed and go fast. At least if they want to be competitive or even win. Interestingly, the game of life also benefits greatly from sprinting. But you have to warm…
It’s Speed Week! This week the featured topic at The Lifetime Athlete is SPEED. I’ll be doing a daily podcast (on all the major podcast platforms) July 24-28 with some bonus video and article content. Today’s post will set the stage and highlight the week’s schedule. Speed is one of the 5 Capacities of Athleticism. Along with strength, power, agility,…
Find your first met head. When walking, running, squatting, and lunging. It’s a great cue. It’s the take-home message of today’s post, so if that’s all you need…you’re done. See ya! But if you want to learn more about foot function, gait mechanics, exercise performance – and other forms of asskickery – hang on for a few minutes. Let’s explore…
A lot of thought. A considerable volume of study. Extensive experimentation. Many conversations. That’s what went into today’s topic. We are of course going to be discussing the Ultimate Anti-Aging Workout! Right off the bat, I’ll admit that the title is a bit sensational. We are all aging. No doubt about it. Can’t deny it. But are there things we…
This is a piece I’ve wanted to put out for a long time. I’ve been thinking and studying around the topic for quite a while. You’re going to be getting my opinion on the 5 best resistance exercises for the ever-evolving athletic human. [Don’t care to read? Have a listen! Also available on all the major podcast platforms!] First I…
Probably a better way of saying it is “be thoughtful when selecting your sport or primary fitness pursuit.” This will take a little explaining but I believe you’ll find it an interesting topic. Whenever I’m working with my online coaching clients, we do some initial assessments to assist with program design. We consider goals, injury and health history, schedule, space,…
As Lifetime Athletes, we play a variety of sports and we train in different locations on multiple surfaces. The shoes we select can make a difference in our comfort, safety, and performance. And there’s even a place for being barefoot! Gyms, beaches, fields, artificial turf,courts, tracks, roads, and trails are the terrain of The Lifetime Athlete. This week I’m providing…
The Summer Solstice is upon us and summer is officially kicking off. I’m hoping you’ve been doing lots of fun things and have many more planned. Seize the season! I’m sharing a brief video which depicts one of the many awesome things we are doing in the Training Tribe, again this year. We train for LIFE! And we live it.…
Last year, during the summer of 2022, I toyed with several conditioning goals. Honestly, most of those revolved around rehabilitation from my late 2021 shoulder reconstruction. There was also some deconditioning to be addressed secondary to a major medical experience. As much as I knew the best way to stay in shape is to never let yourself get out of…
Recently, I sent out a “community query” and I’m delighted to state that I received some outstanding feedback. First of all, to everyone who commented, thank you very much. I appreciate your participation and assistance with this project. In that inquiry I asked 3 simple questions: The responses I received were very insightful. They both validated what I’ve been doing…
Whatever your sport or passion pursuit, doing “the thing” is the most-specific activity you can do. But in many situations we don’t get to do said “thing” quite as much as we’d like. That’s when doing exercises that have a high degree of transfer becomes exceptionally useful. Mountain athletes such as hunters, hikers, backpackers, skiers (when boot-packing), and others need…
Power. Here’s a short and sweet dispatch about power. What it is, why you need it, and how to get it. Power is a frequently used word in our world. It describes battery levels, the electric grid, turning on devices, and personality characteristics. Put it in front of “nap” or “dump” and it makes those things sound more impressive and…
How ya doin’? I hope the answer is great, fantastic, or sensational! I’ve been enjoying the opportunity to engage with so many of you in a variety of manners. In this post I want to pose a few questions and inquire how I can possibly inspire, educate, or entertain you in an ever-improving way. Because I value you as a…
A couple of years ago, I wrote an article entitled “CrossFit vs. Hyrox vs. Spartan…Who is the Fittest?” That post was very well-received and it’s been one of my most popular to date. In the article I compared the different fitness competitions and identified the types of athletes that tend to do best at each discipline. All-around fitness is an…
Howdy you amazing and fantastic community member! There’s been so much going on lately I felt like an update of sorts was in order. I’m often humbled and inspired by how my job description continues to be refined and defined. Offering the promise of vitality. Applying advanced athletic and wellness science to the general population. Trying to stave off The…
The human shoulder is a marvel of design. It is perhaps more than a joint and is best described as the shoulder complex. This is because it is somewhat complex. Comprised of a shoulder “girdle” made up of your clavicle (collarbone), scapula (shoulder blade), and humerus (upper arm), the shoulder complex blends mobility and stability in truly unique fashion. That…
Have I mentioned recently that you are AWESOME! Well you are. Just in case I don’t say it enough. I really appreciate our community of killer peeps. Ski season is running full blast here. Winter sports are in championship mode. But soon enough, we’ll have a transitional time before spring truly arrives. Of course this depends on where you are,…
Everyone is an athlete. Everyone can be an athlete. Everyone should be an athlete. The minute you start seeing yourself as an athlete, good things happen. Your athletic identity guides you to not just exercise, eat well, and be healthy – but to train for peak performance in your chosen sport or passion pursuit. Almost magically, your behaviors become purpose-driven…
Your athletic baseline is the level of conditioning around which you oscillate over the course of time. You can think of this in terms of seasons, years, decades, and more. It’s obviously something that is both variable and dynamic. The athletic baseline varies a bit from person to person and it also dynamically vacillates within the individual over the lifespan. …
Here I stand at TLA, the crossroads of performance and longevity. Trying out some new words. I kinda like the way “perfevity” sounds a little more than “longormance.” What do you think? You can always contact me and let me know your opinion on these terms or even suggest a different, possibly better, one. I don’t own this intersection. It’s…
Ok, so here I am finding myself training a lot of people with passionate lifestyle pursuits. Backcountry hunters, backpackers, triathletes, skiers, mountain bikers…people who love what they do and are motivated to be able to do it for a lifetime. Folks who have goals, trips, and events targeted this year for which they are preparing. Our discussions will often arrive…
It can be said that only YOU know your body best. And in most cases that’s true. But self-knowledge is an ongoing process and when we can enhance our understanding of our uniqueness…good things happen. This is both the central tenet of how I work with my coaching clients as well as the theme of a series I’m doing right…
Happy New Year! Regardless of whether you believe in making resolutions, it’s great to have visions and goals and to build your plans and programs around them. I’ve got a couple quick tips for you, and I’m going to present them in an interesting manner. At least I think so. I’ll tell you first how to fail at your resolution…
Hi guys…here’s a short post to share what I’ve been thinking, and maybe to get you thinking also. These days we hear so much about Zone 2 cardio and all its attributes. But I think there is a tendency to overlook or bypass Zone 1 in the presence of all the recent chattah. So I guess before we can distinguish…
Have you ever developed a sore forefoot which felt like it was bruised…but you don’t recall doing anything specific to cause that problem? What about burning pain, numbness, and pins and needles sensations radiating into your toes when you put pressure on your forefoot? Are you a backcountry athlete who has struggled with boot foot and forefoot issues? This is…
I wasn’t exactly sure what I was going to call this post, so it is indeed a report from TLA HQ! Technically, every post I write comes out of the headquarters of The Lifetime Athlete so I guess that’s pertinent. I’ve worked with a couple clients in Europe and South America so I can literally say I’m writing from the…
Speed is one of the 5 major capacities of human performance, or athleticism. Along with strength, power, agility, and endurance…speed is a defining characteristic of winners. Every athlete, and in fact every human organism, needs speed to live and perform to the highest potential. Developing, maintaining, and improving speed in older athletes, however, is often a challenging proposition. The first…
I thought the title sounded interesting. Honestly, I’m not sure there is anything I’ve got to say about training that is actually revolutionary…but maybe. Today’s commentary is going to focus on the word evolution as it pertains to training. Evolution in the field of biomechanics. Evolution in my own thinking and programming. Evolution in all of our athletic bodies. Possibly…
I’m always thinking about how to select the best exercises for a given situation. I’m referring to what you do in your workout program. This runs the gamut from choosing movements that can help to correct deficiencies, to exercises that can embellish your natural gifts, or to motions that are “sports-specific.” Your conditioning program includes the assortment of exercises that…
Your mileage may vary. So will mine. That’s an interesting statement with which we are all familiar. Those automobile ads making such proclamations are so common, but it’s also helpful to think about the mileage we get out of our bodies. I’m going to talk about mileage and the human body in two specific ways today. In a very general…
Lately I’ve been in a rabbit hole studying longevity versus quality of life, and comparing performance to basic functional abilities. I’ve been examining the available literature on these topics as well as trying to be an observant human in the midst of every person in my circle existing as a case study. The research is quite interesting to say the…
I frequently find myself talking about running shoes. Each spring or summer I do a review, guide, or update on the topic. If you’d like to look at some of the prior resources, which include several articles, videos, and podcast episodes…just type “running shoes” into the search bar on the website. For this year, I had some inspirations and observations…
I was recently doing a bit of traveling. As is often the case, I found myself pondering and reflecting on the human experience, at least my version of it. I don’t travel as much as I used to. I know that’s true for many of us, and for a variety of reasons. A number of friends, colleagues, and family members…
Functional exercise, or functional fitness, is a very interesting term. It’s used frequently to describe movement and training patterns. It’s also a phrase that’s both adored and despised. Let’s give functional exercise some attention today. I guess I’m not gonna redefine functional fitness. I’m just going to revisit the concept. By definition, the adjective “functional” suggests that something is designed…
Getting on the same page. Speaking the same language. This is good when we want to avoid confusion and increase effectiveness. When talking about footwork, specifically in reference to some common athletic movements, standardized nomenclature is essential. What I find, and I’m sure you have also, is that there is a bit of a disconnect when it comes to footwork.…
It seems like I’m always in some kind of biomechanics rabbit hole. It’s been that way forever. One of my favorite areas of study in human performance is gait mechanics. Today’s discussion focuses on a particular aspect of running gait, and it applies to locomotion in jogging, running, and sprinting. I’ve spent nearly 40 years reading research articles, and being…
Need to get rid of pain? Want to level up your performance? Ever consider your lunge and split squat biomechanics? The lunge is one of the 7 major movement patterns we typically utilize in exercise program design. Along with hinge, squat, rotate, locomote, push and pull…the lunge is a mainstay in many training sessions. In Episode 233 of The Lifetime…
A movementsmith is someone who owns position and has mastery of motion in every direction. He or she is the epitome of graceful, artistic, and poetic movement which is economical, efficient, and effective. One of my missions is to be a movementsmith and to help everyone else do the same. When you are a movementsmith, 3 things are going to…
Understanding Human Movement – Part 1 is a video lesson I recently produced. This was a spinoff from some very frequently asked questions that I get from colleagues I mentor and athletes I coach. Folks commonly inquire: How can I assess movement more effectively? How can I identify problems with my clients or my own movements? How can I take…
Yesterday was WhipperSnapper Wednesday. That was the theme of the daily email (The T2 eBlast!) that goes out to our Training Tribe members. The message was Get. Younger. Today. That was no joke and the tips and motivation the members received related to the training we are doing this month. The month of March may not have come in like…
I recently produced a video on The Lifetime Athlete YouTube Channel entitled Interpreting Shoe Wear. This quick lesson touched on some of the major areas in shoewear analysis that can assist clinicians and athletes alike in solving pain and performance problems. Interpreting shoe wear patterns is extremely effective in supporting your other examination findings, such as postural assessment, gait analysis,…
This post is a synopsis of Episode 224 of The Lifetime Athlete Podcast. It was entitled The Big Three Lifts. This discussion was a Mail Bag episode in response to a number of recent inquiries. Every Lifetime Athlete is familiar with these exercises as well as the squat, horizontal press, and hinge patterns they represent. Training these movements can help…
Understanding gait mechanics in the foot is a video I recently produced. This is a topic I’ve studied for nearly 40 years and it is very popular in my collegial consultations and my client coaching sessions. Getting a better grasp of how the foot works, or is designed to operate, can help anyone to more effectively appreciate movement, training, injury…
As we approach year-end 2021, I’m enjoying the opportunity to both glance back and peer forward regarding the Training Tribe. T2 has been one of my most successful and enjoyable endeavors in recent years. This online group coaching and training community grew from my desire to reach people with an easy-to-access, affordable, and effective conditioning system that is rooted in…
By nature, being an athlete for life means being Hard to Kill. But what does that really mean? Let’s start out by defining each of the preceding two terms. An athlete for life is a Lifetime Athlete. A person who looks, moves, and lives in a natural, elastic fashion, practically through their entire lifespan. This is someone who views herself…
All across the country, one of the most popular running events is the Thanksgiving run. With lots of creative names surrounding the holiday theme, these races usually occur in November. The distance of the run can vary, but many are of the 5-mile or 8k variety. This article will offer some tips to help you get tuned up for such…
Here are some highlights from Episode 201 of The Lifetime Athlete Podcast. I recently returned from my “surgical road trip.” It was an amazing adventure to say the least. In this discussion, I share some of my story as well as offer a number of tips for anyone who is preparing for an upcoming orthopedic surgery. A quick review of…
Howdy! Here’s a quick highlight about a topic I’m covering in some upcoming episodes of The Lifetime Athlete Podcast. It’s the story of my 2021 shoulder injury, and eventually the surgery and rehab experience that went along with it. As Lifetime Athletes, and heck for that matter most humans, almost none of us gets through this journey without a couple…
Let’s say you have a goal…whatever is important to you. It could be losing 10 pounds, riding a 40k time trial under an hour, or squatting twice your bodyweight. Or it could be going on a backpacking trip with your family, building a shed, or getting your blood pressure under 120/80. Let’s also say you are fairly serious about your…
Fall is either here or on the way, depending on where you live. It’s my favorite time of the year. The weather is often pleasant, the light takes on a golden hue, and it’s just a great time to be outside doing things you enjoy. Since this is the Running Performance Series, let’s recognize that fall is a great time,…
As a runner, sometimes — or even most of the time — you just head out the door and start running. Simplicity is indeed beautiful. But when you are interested in improving your running performance, you generally think of workouts as being purpose-specific. There are many ways to look at running workouts, and many of those can be quite scientific.…
Now this is a fascinating topic! A very commonly asked question that I receive often from clients is “How long should my stride be?” As with many things, the answer often starts with “it depends.” However, for any running body at a given speed, there is an ideal length of stride that optimizes running economy and efficiency. That’s where we…
Welcome to the 3rd and final part of our “series within a series.” I’m of course referring to our focus on the components of video gait analysis within our summer Running Performance Series. In Part 1 we reviewed how to take good footage so that you can capture a reasonable representation of your running mechanics. In Part 2 we touched…
This is Part 2 of Video Gait Analysis and we are going to go over a few things to look for when examining your gait video. In Part 1 we reviewed the techniques and tips for getting good footage, and now we’ll take a look at a few of the components of running gait. It’s important to recognize that when…
Next up in our running performance series is Video Gait Analysis, and this is Part 1 of 3. We’re going to talk about how to record running video so that you have good data for evaluation. And potentially, using your findings to fine-tune your running mechanics can help you to simultaneously improve performance and reduce injury risk. This information is…
My take on choosing the right running shoe for your feet, body, and running goals has become decidedly less complex. As I’ve evolved over the past 40 years in my learning, observing, and thinking with regard to running shoe selection, I can boil it down to 3 key areas: fit, terrain, and purpose. That’s pretty much it. Each of those…
Hi there, friend! Have you ever heard the term “load management” and wondered exactly what that meant? Have you pondered how you can manage loads in both training and life to be more successful in performance and health? That’s what this relatively brief read will explain. Let’s dive in! Before we can get to managing load, we have to understand…
Hi Folks! As we launch into the Running Performance Series, I thought I’d start with helping you gain a perspective on just what type of runner you are. There are many ways to interpret that concept, and I’d like to start by assisting you in identifying the athletic mechanotype which characterizes your running style. This is a principle which I…
This is a quick post to let you know about a series I’ll be working on this summer. It’s all about Running Performance. Are you an avid runner who wants to dive into the nitty gritty science that can help you get faster, stay injury-free, and just get more enjoyment out of your running? Are you a team sport athlete…
The glory of summer is upon us as we greet the solstice and enjoy the warm, sun-filled days. I’m sure you are psyched to get the most out of your favorite activities and sports. Doing so can be made even more effective and enjoyable when you know your inner beast and how to best train it. Whether you run, play…
Here’s a quick update of some of the things that have been going on at TLA. I could even call this the M3 post. M-cubed items are as follows: Muscles In Episode 183 of The Lifetime Athlete Podcast, PK & I took a deep dive into Understanding Your Muscle Physiology. We explored the science of muscle fiber types, the athletic…
How you jump can provide a solid indication of the type of athlete you are. When you view a movement task as a problem-solving exercise, your body will automatically self-select the jumping pattern that best fits your body type. It’s all in my new book, AnimalFIT!
Do you know your body type and how to train it? Become AnimalFIT…use my new book to Unleash Your Inner Beast and Unlock Your Athletic Potential! Wanna get started learning about Somatotypes and Anthropometrics? Enjoy some podcasts and stay tuned for more to come!
Stiffness is often viewed as limited or decreased flexibility, particularly in the joints and muscles. While this type of stiffness is a reality, if we think of stiffness in simple physics terms, it is the extent to which a structure resists deformation in response to an applied force. That second definition is the one we are most concerned with when…
The 2021 summer training program for The Lifetime Athlete Training Tribe starts May 1st! This is exciting stuff and frankly it’s my favorite part of the year. Even though the Tribe is online year-round and nationwide, our programming utilizes dedicated outdoor workouts several times per week from May through August. Local tribe members in the Gallatin Valley of Montana will…
Do you have your training totally dialed in for your unique body and your specific goals? Are you feeling, looking, and performing at your absolute best? If so, please don’t read any further. In fact, if you answered yes to the last two questions, reach out to me so that I can learn from you. But if you are like…
Right away, you’ll probably agree that the subject in today’s title conjures up much debate and context-dependency. So be it. Let’s talk. That’s exactly what happened in Episode 175 of The Lifetime Athlete Podcast: The Sweet Spot for Cardio. PK & I discussed a number of considerations and offered advice for lifetime athletes. Here are some of the things we…
Hello and Happy Spring…wherever you are! It’s that time of year when we tend to get outside more and ramp up our activity and training. And if you are a ground-based athlete, that includes running. Ground-based athletes, or terrestrial beasts, are those whose sports require them to move athletically with their feet on the ground. This means running. Whether you…
Can one form of training hurt or help another? This is an intriguing question to say the least. Let’s dive in. Context is king. It really matters. We always have to consider the organism in question (you, me, the athletic beast), the current or long-term goal, and a multitude of other factors. “Yes, no, maybe, and it depends” are all…
That’s a million dollar question and the answer is most certainly “it depends.” As a Lifetime Athlete, you naturally want to be strong, fast, agile, and durable. Weak, slow, stiff, and fragile are not the objectives. The definition of strength. The ability to produce or withstand force. It is most often equated to a 1RM lift but can also be…
A coach can exponentially magnify your results in health and performance. But finding the right one, the best coach for YOU, requires some careful consideration. This concept is true even if you coach yourself, since the manner in which you engage with your inner beast can make or break your outcomes. Of course, there are some situations where “you don’t…
Fitness as a sport. The quest to define ultimate athleticism. Consider the decathlon. Ironman. Strongman. Highland Games…all legit. Performance limits are being challenged everywhere. But is there such a thing as ultimate fitness or all-around fitness? Which athletes really are the fittest on earth? Elite athletes inspire. That’s the first thought that comes to my mind. This is true across…
Doing anything smarter, not just harder, is the key to success. And training more intelligently, with a few tips and lessons from our friends, clients, and Tribe members, can lead to better results in the coming year. This rings true whether your goals are health improvement, fat loss, fitness enhancement, or goal-crushing in athletics. Here are some things you might…
What’s in your home gym? Instead of asking you which credit card is in your wallet, let’s discuss home gyms. As more and more people are training at home these days, there are practically innumerable options available for home exercise and conditioning. Virtually any budget or space constraint can be served, and I’ve been impressed with the creativity with which…
Force and velocity exist in a curvilinear relationship. Maximum force is your ultimate strength, and this is represented best by a 1RM. Max velocity is your absolute highest speed, and that’s your sprinting ability expressed in meters per second. That’s the simple part. What makes these things interesting, and perhaps more complicated, is that while they are separate entities in…
Are you a knee-dominant or a hip-dominant athlete? What’s the difference and what does that really mean for your performance capacities? These are the things we are going to discuss today. The world of sport science keeps evolving and we get so much great and useful information from researchers and thought leaders alike. One popular area of interest is in…
The concept of periodization in training has many applications. Dividing training into definitive periods allows for concentration of effort and potentially greater adaptations. This type of purpose-driven training is usually influenced by the sport seasons and athletic goals of the participants. Like I always say, movement is an umbrella under which activity and exercise training reside. General daily activity is…
The title is self-explanatory. Finding ways to keep your training effective, and stay connected with your peers, is what this post is all about. I love gyms and athletic facilities. I love face-to-face coaching. I love team and group workouts and competitions. But those situations aren’t as easy to facilitate these days. The most obvious reason is the ongoing coronavirus…
Greetings Readers! I hope you are having a great Autumn and a safe Halloween. This is a short post to share with you some information about cardio training, or aerobic exercise. In Episode 154 of The Lifetime Athlete Podcast, PK & I recently had the opportunity to address some audience questions about cardio training. These occur frequently and it’s really…
How an athlete and a coach communicate is paramount to the success of their relationship. And this is true even if you are a self-coached athlete, in that the framing and self-talk you employ can have profound impacts on both your outcomes and your perspectives. I’m going to highlight a couple of key areas and offer the viewpoint of both…
Today’s article addresses the following questions: Should we just go through the motions with exercise and training or can we be more purposeful in how we contract our muscles in the pursuit of results? In certain sports or movement patterns, do our bodies have a tendency to utilize one type of contraction over another? As I consider that first question…
We are really talking about squatter’s rights (and responsibilities). The squat is one of our major movement patterns. It’s a functional tool, a position, a test, and an exercise. Squatting is how we get up and down in many circumstances. It is our most anti-gravity motion. Historically, squatting has been our most popular rest and work position (until recent times…
Mobility and stability are two words which are frequently used in the terminology of physical therapy, athletic training, and movement optimization (to name just a few fields obsessed with the terms). And perhaps this is rightfully so. I believe that mobility and stability are very important concepts when we consider the evaluation or execution of movement in homo sapiens, or…
Creating a common language between athlete and coach is essential for greatest understanding and optimal results. Featured below is a list of terms in glossary fashion that I use with all my athletes. This isn’t the most comprehensive list and I often include other nomenclature in my conversations, but it provides a good representation of communication around training for peak…
What is T2? T2 is the Training Tribe. It’s The Lifetime Athlete’s online training platform. T2 is a nationwide team that trains for lifelong health and fitness, peak performance, and complete athleticism. It’s the premier membership feature in The Lifetime Athlete App. The Tribe is a network of connected, motivated individuals who are dedicated to being strong, fast, agile, and…
Greetings Tribe Member! This is a message to welcome you to the group and provide some introductory information. As a member of The Lifetime Athlete App community, you receive an automatic membership in the Training Tribe. This features exclusive access to comprehensive year-round workout, nutrition, and lifestyle content…all at your fingertips. When you open the T2 section in the App,…
Want a simple way to evaluate how you stack up in the 5 capacities of human performance (strength, speed, power, agility, and endurance)? Use the Capacity Rating System (CRS) to start getting more results from your training today. The CRS can help you to identify your assets and liabilities across the performance spectrum. This knowledge will enable you to hone…
Creating an economical, efficient, and effective home gym is of paramount importance for the Lifetime Athlete. Commercial gyms are great, but being able to hit your workout and do exactly what you need — getting it done as quickly as possible and with the utmost convenience — is perhaps the greatest benefit of a home gym. In current times, home-based…
Summer is flying along! Depending on where you live the weather may be changing. Here in Montana we’re still enjoying bright sunny days but the nights have been getting cooler, dropping into the high 30’s/low 40’s around our region last evening. It’s mid-August and I hope you have been enjoying time with family and friends, staying safe and healthy, training…
The name says it all. Are you a complete, athletic athlete? Do you possess the athletic skillset you need for both peak performance and lifelong health? You can determine the answer to those questions by using the Athletic Assessment. [That’s the brief video on the AA. There’s a link to the full-length video as well as a podcast discussion on…
Actually, there are no secrets…just a few undeniable facts. Get healthy first. A healthy body absorbs training and performs with excellence. Trying to train an unhealthy body or compete in a suboptimal state produces marginal results at best. The basics of health aren’t sexy, but they form the critical foundation from which we launch athleticism. Sleep optimally. Eat well. Stay…
Greetings and I hope this message finds you enjoying summer to the max. Today I’d like to share a perspective on athletics, athleticism, and athletes. Over the past few weeks I’ve found myself engaging with many people on the subject of lifetime athletics. That probably seems obvious given my business name and career path, but I’ve had the pleasure of…
Maintaining peak performance capacity for life is easier said than done. But there are a few secrets to being an athlete for life. Kicking ass for life requires careful consideration and artful application. It comes down to two things: Finessing Workload and Recovery Leveraging Your Strengths and Weaknesses We’ve talked about workload quite a bit here at TLA. Workload is…
The Workload Impact Systemic Evaluation System [This document is a guide for clients on how to use the WISE™ System. It is an excerpt from my upcoming book on training for peak performance through the lifespan.] The WISE system is how we get wise about training. It is based upon the simplification of the training parameters of intensity, duration, workload,…
Effective workouts are those that produce results. Last week we discussed the nuances of personalizing your training to best fit your body and goals. Now we are going to explore some ways in which you can assemble your workouts for your best outcomes. We’re going to examine 6 areas in workout design. They are as follows: Warmup Types of Training…
I hope this post finds you healthy, wealthy, and wise. And I also hope your training is going fantastic as we cruise into summer. This month at TLA I’m focusing on Peak Performance Training, and it is the theme for our weekly online MasterClass Webinar series. This week, I’d like to offer some suggestions that can help you to get…
Would you like some free speed? If you are a runner or an athlete in practically any sport, does going faster without increasing your metabolic conditioning sound like a good deal? I hope you said “YES!” to those questions. I’m not kidding when I say that you can go faster, improve your performance and experience, and decrease injury risk at…
This topic is an exciting one. The science of human biomechanics continues to advance and the footwear industry keeps evolving. I’ve been looking forward to this year’s update and wanted to share some observations and suggestions. Running shoe research and development drives much of the athletic, hiking, walking, and casual shoe markets. So, even if you don’t consider yourself a…
One of the most common injury conditions for Lifetime Athletes…is the demon known as Plantar Fasciitis! It frustrates and debilitates many athletes, but it is a problem that can be solved. We just need to understand what it is, how it develops, and how to make it go bye bye forever. Plantar fasciitis, and improving foot function, is the focus…
I think that title pretty much says it all. At least with respect to this week’s topic. May is Human Locomotion Month at The Lifetime Athlete and this week we are studying the motion of the foot and how it can be leveraged for peak performance and long term health. This week’s MasterClass took a deep dive into all things…
As in TLA Health and Performance MasterClasses. That’s right, folks. In addition to my Online Physical Therapy and Coaching/Training Services, I’m thrilled to announce that MasterClass Season 1 is here. These sessions are interactive, small-group webinars on the topics that you, my peeps/fam/tribe of lifelong peak-performing beasts, have asked about the most. Season 1 is May/June 2020. The theme for…
Depending upon your goals, conditioning level, and available equipment…training at home can be approached in many ways. It might feel limited, boring, and ineffective. But it doesn’t have to be — training at home can be diverse, fun, and successful. It just takes the right amount of creativity and scientific knowledge. Working out at home can be extremely efficient since…
This is an article about running. It is a collection of wise practices from a group of runners. If you are interested in running for life, and staying healthy and competitive as you get older, please read on. However, if you are not into running, or health, or longevity…you may not be enthused to explore the pearl-rich nature of this…
#stayhome is a prudent message during the coronavirus pandemic. But what if you need rehabilitation from an injury or surgery? What does #rehabathome look like? First of all, please don’t misconstrue any of the following bits of information as overt medical advice. They are just general suggestions. Obviously, if you have any issues which have not been properly diagnosed, please…
How we breathe can have a profound impact upon our autonomic nervous system state as well as the degree of movement variability we have in our system. Autonomic nervous system states are the parasympathetic (rest and digest) and sympathetic (fight or flight) conditions. Slow, deep breathing with an emphasis on nasal inhalations can augment the parasympathetic side of the equation.…
This Friday is Valentine’s Day! Why not give someone you care about a true gift of love? How about a gift of LIFE! I’d like to suggest that you give an important someone, or several special folks, or even yourself…a gift that not only shows you care, but that helps to make life better, more fun, more fulfilling, and more…
Exercise is essential for maximum health and optimal function through the lifespan. Unfortunately, and despite our best intentions, we are occasionally sidelined from our exercise endeavors by an injury. This usually doesn’t mean the end of our fitness or athletic careers, but having an understanding of what’s going on — and what we should do about — an injury, can…
Whether you believe in New Year’s resolutions or not…the statistics don’t lie: More Americans embark on a fitness or training program, or renew their vigor and dedication towards an existing one — on January 2nd — than at any other time of the year. And if you are a regular gym-goer, working out multiple times per week at a commercial…
Becoming — and remaining — a lifetime athlete…is as easy as 5-3-1. Employ the 5 foundational components of lifelong health. Then add in the 3 essential elements of peak performance. And you become the 1 optimally-functioning beast for which your genes are programmed: A LIFETIME ATHLETE. Many of you will say “Where can I sign up?” or “How can I…
The journey that each of us takes over a lifetime is indeed remarkable. I’m excited to announce that The Lifetime Body is now the Lifetime Athlete! This change of one word in my business name represents a subtle shift in the company’s focus and it has been driven by readers, listeners, and clients like you. Over the last several years,…
Greetings awesome Lifetime Body folks! Unless you’ve been living under a rock, you’ve probably heard that the sub-2 hour marathon is no longer a barrier in human performance. On Saturday, October 12th, in Vienna, Austria — Kenya’s Eliud Kipchoge ran the marathon in 1:59:40! In a special event, designed to showcase the extension of the limits of human performance, Kipchoge…
Crushing an athletic goal is a great accomplishment and there are many potential roads to victory. And having a coach is a proven way to ensure your success. Coaching is all about the relationship. It’s not just training, nutrition, sleep, recovery, race tactics, and equipment. It’s relating to another person with respect, supporting his/her aspirations and realities, and ultimately artistically…
Technology is evolving in all parts of our daily existence. In most cases, this progress represents a positive in terms of the efficiency and effectiveness with which we go about our lives. The delivery of physical therapy services is rapidly expanding to include telePT, or what is known as telehealth physical therapy. In most states we now have the ability…
Back(side) by popular demand! In the kinetic train of human performance, the real locomotive that drives our speed and explosive power is actually the caboose. Having a full, round backside might not actually make you a more well-rounded person, but it can certainly enhance the fit of your wardrobe. And avoiding the “half-arsed” condition known as buttock deficiency can improve…
I recently had the outstanding opportunity to visit with Lyle Weese, who is the Director and Head Coach of Track and Field and Cross Country at Montana State University. In The Lifetime Body Podcast, we had a fantastic discussion of the athletic experience, training and health practices, and life balance. Lyle is a great resource and role model in these…
I recently reflected on some major lessons in health and fitness. These are big rocks in training, nutrition, and weight loss that I have written about in my Science Project series books. These principles have been reaffirmed by current research as well as my experience in working with clients. I talked about these items in this week’s podcast if you’d…
We live in amazing times. The number of devices that provide self-quantification data are myriad. Maybe you work out with a watch or some apps that track your heart rate, speed, power, pace, rpm’s, steps, or METS. Perhaps you have a ring or bracelet that tracks your heart rate variability, sleep patterns, or caloric expenditure. You could analyze your dietary…
Greetings everyone, and happy summer to you! Yes, finally…it’s now official — summer is here! And with this warm and sunny season (hopefully), we usually feel inspired to get outside and move more, doing all sorts of activities and exercises that are supported by the pleasant weather. This short post is just a bit of a “Rah Rah!” I’m going…
Training is indeed an art form. Effective training for any athletic or fitness goal depends upon optimal programming and coaching. We design programs and routines, establish schedules, and then apply them to ourselves or the individuals we coach in pursuit of the greatest results. Once we feel we have an ideal program that fits a person’s unique physical characteristics, current…
The athletic preparation field is an immense one, and it covers myriad related disciplines. Many of the practices or characteristics of elite athletes can be viewed as lessons from high-level practitioners of physical art. And we can often use those examples to get more out of our own fitness and competitive endeavors. I recently had the absolute honor and privilege…
Is there an optimal time for training? The answer is “yes, no, and actually…it depends.” Yes, there is substantial research-based evidence to suggest that certain types of exercise or training, for specific or unique individuals, is indeed best performed at a particular time of day. No, there isn’t really one perfect time for training and in fact the time you…
Clients often ask me about some of the applications we utilize with training and rehabilitation. They will query if an intervention is a fundamental principle in physical therapy, or perhaps even one of my unique twists on those tenets. This short post is an introduction to PT Basics — and I’ll present a few foundations in PT, along with a…
Usain Bolt and Eliud Kipchoge are the fastest runners in history. They are among the greatest athletes of all time, with Bolt recently retiring from well over a decade of domination in the sprints and Kipchoge continuing to reign supreme in the marathon. These athletes provide outstanding examples of the alignment of training and competing to a body type for…
There are many things we can learn from elite athletes. Among these are how to maximally appreciate and optimally utilize our unique bodies in our sporting pursuits. I’m going to provide several examples of athletic bodies. I’m also going to describe these athletes in relation to AnimalFit, the proprietary body type training system I developed and that I use extensively…
Would you like to learn how to run faster? Want improve your speed, pace, or time? Let’s dive into that subject. I’ve been working with athletes and runners of all ages and abilities for over 35 years. I really enjoy engaging with these folks on various health, fitness, and peak performance projects. By far the most common request shared by…
Spring is here (for the most part) and many of us are training with renewed energy, having a focus on new fitness goals or upcoming sports events. I’m inspired to help you reach a peak performance, and to do that by using workouts that work…for YOU! The traits of peak performers and the parameters of effective workouts have been recent…
This is Part 2 of the dietary experiment discussion. As you’ll recall from Part 1, my intention was to raise the question of individual dietary optimization, to report on some of my personal culinary explorations, and to encourage you to consider your own diet’s impact on your health and performance. That last edition has some stories of my eating evolution,…
Spring is right around the corner in some parts of the country, and the change of seasons gets many folks thinking about reviving or revving up their running program. This often coincides with shopping for a new pair of running shoes. The title of this week’s article has the potential to be an immense topic, but I’m going to a…
Coaching and Training Secrets – Edition #1 of 10,000 Ok…maybe there won’t be 10,000 of these posts, but there is lot of material in this category for sure. I really enjoy working with clients in pursuit of their health and performance goals, and there are a lot of strategies and tools we utilize to get results. In this week’s podcast,…
In last week’s article we looked at acute injury, as well as the cellular mechanisms and management progressions associated with damaged tissue. We recognized acute injuries as instantaneous, event-related episodes and gave some examples of how our bodies, and minds, deal with those situations. Now we are going to examine chronic injuries. This will benefit from some defining and also…
Fecal matter happens…and I’m not talking about BM’s. I’m talking about injuries. Many of these tissue-damaging events can be prevented through proper training and sound judgement, but despite our best efforts, injuries happen. And they are going to keep happening. But how we deal with them makes a huge difference in how rapidly and to what extent we come back…
Kicking Ass is a term that each of us can relate to in one fashion or another. In Lifetime Body terminology, it is not just the act of getting things done — it is the reality of efficiently and effectively achieving high levels of outcomes across every category in which you participate in life. Some would say you are “crushing…
How we go about our training for health, fitness, athletic performance, and longevity are great topics of debate these days. Are you a bubble boy who goes easy all the time and fears hard effort? Or are you a warrior princess who slashes and burns every workout in full-crush mode? Humor aside, there is probably a place for both of…
The new Lifetime Body Program/ebook: AnimalFit, has just been released! These are exciting times, because now you can use the AnimalFit system to Unleash Your Inner Beast and Unlock Your Athletic Potential! AnimalFit is my 4th book to date and it’s not just the product of my 35 years of work and study in the field of human performance.…
Get ready to Unleash your Inner Beast with AnimalFit!
Health, fitness, and athletic performance training programs come in all shapes and sizes. But the best ones all have one thing in common. They utilize the 4 essential workout variables, which determine training workload, to achieve success. Whether you design your own program, or you work with a fitness or sports training professional, understanding how to apply and manipulate…
Are you a master athlete?
I recently had the utterly fabulous opportunity to engage with a dude who has many valuable insights into the world of health and fitness, as well as LIFE. That’s Elliot Canfield, and he’s a guy who shared with me many of his views and approaches to wellness…including how he used Project JACKED to lose 50 pounds and keep it off!…
Embrace your inner athlete and get more out of your training…and LIFE!
Or you could call it “Fasting, Feeding, and Fitness.” Or a “Festival of Exercise and Feasting.” Or not. Let’s get right into this perspective on how what and when we eat (or don’t) can impact our workout performance, recovery, and conditioning gains. In this week’s podcast, PK and I discussed several factors surrounding the topic of strategic dining, and…
Learn about the different types of exercise and how you can cook them into your own training menu.
Losing weight at the right pace so that you don’t lose muscle mass is very important for the health enthusiast.
Get the most out of your training by doing it with a seasonal focus!
Locomoting, or running a mile, can serve as a valid measure of your cardiovascular fitness.
Learn some common misunderstandings that exist around carbo-loading, stretching, and training patterns.
You can run a decent mile off very limited training, if you do a few things right.
Training for and racing in an uphill race is a unique challenge. See how we did it!
Running shoes can do a lot to enhance your running experience. Use this information to guide you in finding your perfect shoe and enjoy your running to the max!
This post is actually a response to some recent publications that have compelled me to hit the keyboard. As every participant in Project JACKED is undergoing amazing progress with health enhancement, body composition improvement, fitness, and energy levels, we have to take a look at America’s preoccupation with this one big (couldn’t resist) thing: weight loss. My opinion, and…
My latest book, “Project 9.10.17: Gaining Muscle and Losing Fat”, is now available at Amazon.com. Another in the “Project” series, this book delves into the latest science regarding the optimization of body composition. It tells the story of how I combined training, nutrition, and specific aspects of lifestyle to increase lean body mass while concurrently decreasing percent bodyfat. This Project was…
My first book, “Project Full Circle Squared: One Lap Under One Minute”, is available for purchase at Amazon.com. This all started in the 8th grade, when I received the class award for creative writing. As a young person, I had a great interest in communicating with the written, as well as the spoken, word. Delivering a message that was…
Coaching, or the act of offering advice and guidance in focusing on specific tasks or objectives, is a secret to success in goal attainment across all disciplines. Today we have access to professional coaches in sports, education, executive leadership, acting, music…even life. As Jane A. G. Kise describes in “Differentiated Coaching”, if we can know our relative strengths and weaknesses,…
Practicing the art of moderate consistency is a topic that I have written and spoken about previously. It is indeed a concept worth revisiting frequently so that we may remind ourselves of the most efficient ways to utilize our habits and behaviors to effect optimal outcomes. This applies to many parts of life but it is nowhere more true than…
It was the summer of ’77. Ostensibly the unofficial start of my career as a fitness trainer. My parents, being both cool and wise, allowed me to use a corner of their unfinished basement as a gym. The cool part is that they allowed me to use the space, and the wise part was that it was a great way…
For several years I had a large bulletin board on a wall in the clinic. On that board were a few dozen short phrases of advice that I had either come up with myself, or borrowed from someone else and gave them credit. I love the “quotable quote” or “words of wisdom”. Because of my extensive work in running and…
The terms “exercise”, and “back pain”, are extremely popular keywords or search topics these days, and have been for decades. And they probably occur together with one of the highest levels of frequency. Pursuant to this, I just read a brief article from PT in Motion News entitled “Separate Studies Support Exercise to Treat, Prevent LBP” and I found it…
I was recently visiting with a client and she had given me some positive feedback about this blog. We got into a stimulating conversation regarding several running-related topics, including the prevention and treatment of injury. The discussion we had reminded me of a brief list of tips to address most running injury concerns. The list is essentially a series of…
You’ve probably noticed that one of the redundant messages on this website is that, if you utilize my methods, you can for the most part avoid unnecessary injury in your training. Those are strong words and they indeed require some explanation. Every week in the clinic we see people walk in the door and say they got injured while on…
I came across some very interesting information recently. As I was reviewing presentations that were given at this year’s annual meeting of the American College of Sports Medicine (ACSM), I found a new study regarding maximally cushioned, or “maximalist,” running shoes. Researchers from the Spaulding National Running Center at the Harvard Medical School in Cambridge, MA, presented on their study…
By popular demand, this topic has reached the blog! Not a week has gone by for 25 years that did not have at least one person ask “What kind of running shoe should I use?” My answers have been both somewhat consistent and gradually evolving. First of all, the shoe has been a wonderful invention for mankind. Shoes protect our…
Now this has been a popular topic for several years! Immediate answers to that question include “Well, maybe,” or “It depends.” Let’s first delve into the theory behind the practice of barefoot running. Supporters of barefoot running contend that years of wearing shoes have led to our feet becoming weakened, atrophied, and delicate. This is probably true to some extent.…
This has been a popular discussion topic in the clinic for a number of years. Certainly, Christopher McDougall’s best-selling book, “Born to Run,” was a catalyst for much of this thinking. As I ponder this concept now, and in many past discussions, I find myself deferring to a caveat that I often use: “Be careful with the use of always…
