3 Straightforward Tips for the Deadlift

Everyone has a favorite lift/movement.

I like to ask the question "If you were only allowed to perform one lift for the rest of your life, what would it be?" If one considers this question intelligently, they will choose something economical. A lift that gives one the most "bang for your buck".

For me, its the deadlift. You would be hard pressed to find another movement that uses more muscle. Picking up something heavy from a dead stop requires more "starting strength" than any other movement  Additionally, its relatively straightforward. You either pick it up or you don't.

Don't let the simplicity of the deadlift fool you. It is still a relatively technical lift and requires a lot of skill to master. The video above was taken about 2 years ago. While these are respectable numbers for a guy my size, I've improved my technique and numbers significantly since then. My long term goal is to hit 600, so I'm constantly tweaking (not twerking) my programming and technique to get more out of the movement.

Here are three tips to help you do the same.

1. Maintain Tension Through the Entire Lift

Moving big weights is all about creating as much tension as possible. From the time you grab the bar to the time you let go, you need to maintain an almost uncomfortable amount of tension through the entire body throughout.

First, take the slack out of the bar. Contrary to what you might think, the deadlift is not a "0 to 60mph" type of movement. Its more like going from 40 to 60. From the time you pull the hips down into position you should be creating a fair amount of tension on the bar and your body. The bar is almost "floating" before it even leaves the ground.

The second most common mistake I see beginners make regarding tension is on the descent. Its almost like they are in a huge rush to get the bar back to the floor. Probably because they are trying to "bounce" the weight back up. I'm not a fan of the bounce.  If you want to bounce, feel free to twerk in between sets or something.

Think of lowering the bar in a more active sense. Keep the chest out, drive the hips back aggressively, and glue the plates back to the floor before you begin another rep. When the bar reaches the floor, DO NOT RELAX. Maintain tension on the bar and through your entire body. Not only is this more efficient, it reduces the likelihood of injury.

2. Frequency is King

If you want to get better at something you have to do it more often. Plain and simple. If you want to increase your number in the deadlift (or any lift for that matter). Performing the lift once per week probably isn't going to get you very far.

Unfortunately, the deadlift is extremely taxing to the CNS and other body structures compared to the other lifts. Taking this into consideration, one much approach their training intelligently to program the lift more frequently without overtaxing the system.

One useful strategy is to program a speed day and a max effort day. For example, on Tuesday I would use the deadlift for my max effort movement and work up to 3 sets of 3 at 80-85%. On Saturday, I would use the squat as my main movement in the same manner, but for my second movement program speed deadlifts for 6 sets of 2 at 60%. This allows for more frequency without overdoing it.

Remember, true strength isn't about muscles. It's about making the nervous system more efficient. By training the movement more frequently, you maximize this effect.

3. Don't Forget the Accessory Work

Make no mistake, the best way to improve the deadlift is to deadlift more, but many lifters take this advice a little to far. They just deadlift and go home. Sometimes this is necessary due to time constraints or an evening of binge drinking, but to get the most out of your training you must do accessory work. Accessory work is used to build muscle and strengthen weak points. These are specific to each individual, so don't approach them haphazardly.

For the deadlift accessory training should focus on the back, abs, glutes, and hamstrings. Variations of rows, pull ups, hip thrusts, ab wheel, GHR's and hamstring curls should be regulars in your programming depending on weaknesses.

Dave Tate recently released an article over at Elite FTS on this very topic HERE. This is not only one of the best strength training articles I have ever read, but one of the best articles I've ever read period. No matter what your goals are, if you think outside the box you can take something away from this.

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Short and sweet. Give these tips some thought the next time you plan your training. You should be pleased with the result!

The Right Tool for the Job

The last few weeks have been pretty crazy in the Chapman household. I won't get into specifics, but I've had a lot on my plate in recent weeks. There are some big changes coming in the next month for myself and my family. I am expreiencing several emotions regarding these changes, but all things considered I feel good about it. I'm not quite ready to disclose what this change is yet, so stay tuned as I'm sure I will be writing about it soon.

Being that my stress level has been higher than usual, I needed to blow off some steam. Jodie and I decided to have some friends over last weekend for an impromptu Cinco De Mayo celebration. It was nice to hang out and socialize while enjoying a little food and way too much tequila. Seriously...way too much.

Anyway, I got to chatting with one of Jodie's friends (we'll call her CT) about fitness. CT is in pretty good shape and has tried just about everything under the sun regarding fitness. Commericial gyms, group classes, Crossfit, you name it. Her current modality of choice is Pure Barre. When she told me I immediately resisted the urge to vomit. Or maybe that was later in the evening....I'm not sure.

For those of you who are unfamiliar with Pure Barre, its a form of group exercise that incorporates elements of ballet into a training session. That's the extent of my knowledge on the subject. As you can imagine, it's not really my thing. Anyway, after my initial horror had passed I asked her what she liked about it compared to all the other things she had tried.

As she described all of her fitness experiences, a theme began to emerge. In nearly everything she had tried before, she hated the atmosphere. Whether it was the annoying people that flood the commercial gym, the elitist coach at the crossfit box, or crazy Zumba lady that looks like a Cheetah, she simply didn't like being there.

When she found this Pure Barre thing, she found a place she liked going to and she stuck with it. She feels great, is more consistent, and most importantly, got results. It might not be what I would choose for anyone, but it works for CT.

Our conversation resulted in what one might call an "Ah ha" moment.

The most important element in any fitness endeavor is finding what works best for YOU.

I talk a lot about the benefits of strength training, and I'm not about to change my stance on it. Lifting weights changed my life and continues to shape me into a better person every time I step foot in the gym. I've helped middle aged men who couldnt even get into position to deadlift on day one, pull 2x body weight. A feat they never dreamed possible. A stronger body with more muscle will serve you well in every aspect of life. However, instead of continuing to hammer a square peg into a round hole, I encourage you to venture outside the box.

It might take a while to find the right tool for the job, but the most important thing is that you keep working until the job gets done. Find your tool. 

You might be going to a gym simply because it is convenient and close to home. The people there might repulse you, yet you continue to scan your card and go into that toxic environment. Are you going to rage if you see Bro Montana doing curls in the squat rack again? Then get out of there! A gym should be a place of physical AND mental health. 

Inspiration comes in many forms and in the most random of places. CT may have just inspired me get proactive about finding a new place to train. I have been training in a commercial gym atmosphere for years, and lately I have been getting more and more tired of it. Just like bars, some of the best gyms are hole in the wall dungeons where there is nothing else to do but get shit done. I think its time to find my hole in the wall.

Here are a few questions to ask yourself about your current gym/training program:

Do I look forward to going?

Am I pushed outside my comfort zone from time to time?

Do I feel accomplished when I leave the majority of the time?

Do I feel welcome? Like part of a family?

Do I have access to the equipment I need?

Am I getting the results I want?

If you are in a situation where you training environment is dragging you down, try something different. I don't care what it is, just get out and try something else. What do you have to lose?

Answers to Freqently Asked Questions - Part 1

Spring has brought many things this year.

As Jodie and I approach our one year anniversary of home ownership we realize that spring is a busy time for us around the house. I've always enjoyed working outdoors, so I welcome the opportunity to create a beautiful landscape that is the envy of all our neighbors.

 Yes, that is a porta-john in my neighbors driveway.

Also, its been over a year since I stared my blog. Hard to believe! It has become my little labor of love and I look forward to making improvements as it grows. It has also provided me the opportunity to begin a distance coaching service, which is beginning to grow as well.

Between the house, blog, work, distance coaching, and Game of Thrones starting up again I have been pretty busy lately. The growth of my online presence has also brought growth to my inbox.

So many questions....

As someone who has been in the fitness industry for several years, one might expect I get asked a lot of questions. Whether at a bar, restaurant, farmer's market, gym, or obviously at work, as soon as someone hears what I do for a living their ears seem to perk up a little bit.

Granted, this scares me a little bit as it indicates how readily people will accept information from just about anybody. There are a lot of idiots out there that don't know their ass from their acetabulum. Many fitness "pros" fail to even pick up another book after they complete their entry level certification.

As someone who has spent countless hours expanding my knowledge base over the years, I'd like to think I know a thing or two. So if someone asks me a question, I make sure to give them a well researched answer. Conversely if I have no idea, I'm not afraid to admit it.

I gave some thought to what questions I have heard the most over the years and thought I would shed some light on a few. Being that I have heard all of these more times than I could count, it makes sense that I have spent a lot of time learning the subject matter. While there is always more to learn, I feel I have gained a fairly firm grasp on these subjects.

Bear in mind these answers reflect my own philosophy, research, and experience. The answers to these questions may differ depending on whom you ask.

1. How Do I Get Rid of "this"?

When the individual says "this" they are referring to an area they would like to lose body fat. Usually in the arms, abdomen, or hip area.

I would hope by now we all know one cannot "spot reduce", but I am constantly shocked by the ignorance of the general public. Performing thousands of sit ups and crunches will not only destroy your spine, they are pretty much useless for targeted fat loss in the abdomen. Sculpted physiques are made in the kitchen.

With that being said, regional bodyfat storage does point to certain lifestyle, hormonal, and genetic factors. Charles Poliquin's Biosignature Modulation is a very interesting method revolving around the idea that regional bodyfat stores can in fact be targeted through tailored nutrition and supplementation protocols.

Admittedly, when I first read about these methods I thought it was some sort of voodoo, but after doing some research I found the literature quite intriguing. Basically, over time we develop hormonal imbalances due to lifestyle, genetics etc. These imbalances can cause bodyfat to accumulate in certain areas, based on what hormones are out of whack. For example, if you store excess bodyfat in your abdomen compared to your upper arms, you may be insulin resistant or cortisol levels may be elevated. If this is the case, put the cookies down, eat some vegetables, back off on the caffeine, and get more sleep. It's much more complicated than this, but you get the idea.

I'm not going to go into some long drawn out explanation, but with a 7 site skin caliper and lifestyle assessment, these imbalances can be identified and a proper nutrition and supplementation strategy can be formulated. I've tried some of these recommendations with my more advanced clients and have seen some good results.

Most people will do best with a balanced nutritional approach with an emphasis on clean eating for starters. I'm not ready to begin drinking all the Kool-Aid on this just yet, but the research seems to make sense. Before all of you go changing your diet and supplementation around to target "jello arms", remember you need a proper assessment done by a qualified professional to achieve the desired result.

2. What Do I Do for Cardio?

As with any fitness based question, it depends on your goals and current fitness level.

Beginners need to build an aerobic foundation first. Some basic walking with a target heart rate of 120-150 for 30-45 minutes is a great place to start. Couple this with 2-4 times per week strength training and you have a recipe for success in the first couple months.

After this time the focus should shift from general to more specific.

If the goal is strength development and hypertrophy, the main focus will be in the weight room with a couple days of low intensity aerobic work to aid in recovery. You might have one HIIT day (high intensity interval training) depending on how many days per week you are lifting. This is also assuming you are consuming a lot of calories.

For fat loss, HIIT protocols work best utilizing circuit training, sprints, and finishers to name a few. Aerobic work should be kept at maintenance levels (~once per week) using the aforementioned target heart rate and duration.

Endurance junkies will obviously prioritize aerobic activity and supplement with strength and interval training.

I am often confronted by those who have fat loss goals, but concurrently want to train for a half marathon. This doesn't really work because you can't serve two masters. It's like saying you want to prepare for a hot dog eating contest by eating 5 gallons of ice cream every day. I wouldn't advise it. First of all, you and your toilet will become very good friends (or enemies depending on your perspective) at the end of this. Second, if you want to get better at eating hot dogs, you have to eat......wait for it......hot dogs. Pick one or the other.

This sets me up nicely for the next question.

3. Do I Need to Run to Lose Weight?

The short answer here is absolutely not. If I had a dollar for every time someone told me "trainer x" told me I have to run to lose weight I could finally buy that sweet Vitamix blender I've always wanted. Seriously those things are the Rolls Royce of blenders, but I digress.

I only recommend distance running for competitive runners (ie. your goal is to run x) and those who absolutely, unequivocally LOVE to run. If you are anyone other than that, the cost to benefit ratio of the pavement pounding just isn't worth it. Trust me, I've seen more than a few life long running junkies with knee and hip replacements due to a lifetime of seeking out their next half-marathon.

There is another, even better reason I don't recommend distance running for my fat loss clients. Frequent distance running (and other long duration aerobic dominant work) leads to an over-reliance on the aerobic energy system. You see, the aerobic system primarily uses the oxygen you consume to break down fat for energy. This might sound like a good thing, but the body is an amazing adaptable machine.

According to the SAID principle (Specific Adaptation to Imposed Demands), the body adapts to whatever demand you impose on it. By using running and other steady state cardio as your primary conditioning modality, the body will store fat to be used as energy needed for those long distance runs.

So distance running makes you fat. Just kidding...sort of. I'm not saying to hang up your running shoes for good, just don't make it your primary source of conditioning unless you have specific goals that require it.

For fat loss, I recommend a regimen that consists primarily of strength training and HIIT as I mentioned previously. You can still log those long runs, but keep them to once per week.



I hope this begins to shed some light on some common questions you might have. Keep your eyes peeled for part 2 where I answer questions about joint pain, lifting heavy things, and calorie counting.

Any thoughts? Questions? Completely disagree? Let me hear about it!

Enter the Matrix: A Simple Way to Organize Training and Nutrition

Sorry nerds folks, this has nothing to do with Keanu Reeves or taking the red pill. It's just another system you can use to get more out of training and nutrition in less time.

Consider the average working professional/parent/superhero for a minute. Most of these individuals are highly motivated, goal oriented, and hard working, but they struggle maintaining consistency in their training and nutrition. They simply need some structure in their lives to stay on track.

So enter the matrix, and I'll show you how deep the rabbit hole goes...

What is a Matrix?

In the mathematical sense, a matrix is a rectangular array of quantities or expressions in rows and columns treated as a single entity and manipulated according to rules. (Thank you Wikipedia)

If you paid as much attention in calculus as much as I did, this means absolutely nothing to you.

Basically, a matrix is a super geeky (albeit effective) way to concisely organize information and use it more efficiently.

Nerdy, efficient, yep that's how I like to party.

Luckily for us, our matrix will be nowhere near as complex as ones used in the mathematical sense. We can use matrices to organize our training and nutrition. Here's an example:

Sets & Reps	Push	Pull	Conditioning
Strength: 5x3,3x5,5x5,8x3,6x2, 5x1	Bench	Deadlift	Kb Swing
	SSB Squat	Pull Up	Sled Push/Pull
	Front Squat	Chest Supported Row	Sprints
	Box Squat	Lat Pd	Burpees
Fat Loss/Hypertrophy: NOT TO BE USED WITH OLYMPIC LIFTS 3x8,4x10,5x10	OH Squat	Seated Row	Med Ball Slam
	Back Squat	Hang Clean	Battle Ropes
	OH Press	Power Clean	Erg (concept 2 rower)
	Incline Bench	Inverted Row	Thrusters
Conditioning: (Work:Rest) 30:30x10 40:20x10 20:40x10 30:60x6	Floor Press	Bent Over Row	Finisher
	Push Up	Deficit Deadlift	Anything for high reps
	Dips	Trap Bar Deadlift	Jump Rope
	DB Press	Sumo Deadlift
	Push Press	1 Arm DB Row

Your basic training matrix will consist of just a few columns. You can use excel, or just draw it on a whiteboard or piece of paper. Each column will be used to categorize the type of movement performed. Technically, any movement can be categorized as a push or a pull, this allows for more simplicity.

Simply pick one movement from each column to perform during your training session. Choose set and rep schemes based on your goals. For example, in a strength session I might choose 8x3 for back squats, 4x10 for chin ups, and 40:20 on the erg performed as straight sets.

This is just a quick example I whipped up in a few minutes. You can design your own to include whatever movements you prefer to use. Add or remove columns as you see fit. I am a bit of a minimalist, so I prefer to keep mine to three columns. Things are simpler that way.

Admittedly, this is a little too random for me so I prefer to use the Matrix for conditioning purposes only. With that being said, this is an easy way for the general fitness enthusiast to create some much needed structure while providing some variety in one's programming. In the above Matrix alone there are over 1800 possibilities! Just make sure to keep a training log to track progress.

Matrices can also be useful for nutrition. A useful one I came across is Robb Wolf's Paleo Food Matrix. Regardless of what you choose to include in yours, the principles remain the same.

Now it's your turn. Create your Matrix and put it on your fridge, hang in up in your garage, or toss it in your gym bag so you have an easy reference that can save you some much needed time.

Questions? Comments? Leave your feedback in the comments section!

Stuff You Should Read Because I Said So - 3/30/14

I've said this before, but there is sooo much information out there.

As a "Life Long Learner" (aka nerd), I am constantly looking at research and new sources of knowledge through books, journals, articles, and blogs. Fitness is my passion, so it's easy to want to learn as much as possible for my own benefit and to apply that knowledge to help others.

That being said, it's a little overwhelming. There's a lot of conflicting information and opinions, so its hard to wade through all the proverbial bullshit and find good information. I suppose at the end of the day, you just have to hold true to your own values and methodologies and take everything you read with a grain of salt. I do the best I can with the the knowledge I have.

After all, we are all just winging it anyway right? 

This is why these types of posts are becoming a little more infrequent. I'm trying to place more emphasis on quality over quantity.

These are the best I have come across over the last couple of months. I found some great stuff about nutrition and strength here.

Relax and enjoy a little Sunday reading!

Block Periodization for Powerlifting with Jamie Smith - Part 1

Block Periodization for Powerlifting with Jamie Smith - Part 2

Addicted to Fatigue

The Dirty Truth Behind Emphasizing "Good Fats" in Your Diet

Get Strong First: Your Goals Depend On It

Recovering Your Metabolism: Do You Need to Decrease or Increase Your Calories? (Part I)

Recovering Your Metabolism: Do You Need to Decrease or Increase Your Calories? (Part II)

The Truth About Squatting Deep

How “Clean Eating” Made Me Fat, But Ice Cream and Subway Got Me Lean

4 Reasons You're Not Getting Stronger 

Are You Tucking or Flaring? (Great bench press read)

You Don't Know How to Breathe

What Deadlifts and Free Throws Have in Common

You gotta love college basketball this time of year.

March Madness is in full swing and guys and gals everywhere are blowing off work to drink beer and watch the madness unfold all day. I am no exception.

While I didn't blow off work and sit on my ass from Thursday to Sunday, I definitely watched my share of hoops.

As someone who played the sport since I had the strength to shoot a ball, I understand the value of repetition. I used to spend hours upon hours in my backyard shooting hoops as a kid.

I remember watching my dad putting up the hoop on our garage. I stood there and watched him carry this heavy as shit basketball hoop up the ladder, hold it in place, and screw it into the side of our garage. Yeah, my dad was a pretty strong dude. I still wonder how he managed to do that all by himself. Anyway, I was sooo excited!

I grew up in the country, so I didn't have a lot of neighbor kids to play with. As a result I spent most of my free time outside shooting and chasing down rebounds. At first, I didn't even have a concrete slab to play on. Just a level space of uneven dirt. I suppose this explains why my shooting skills were so much better than my ball handling skills. Our property was on an incline too, so if I badly missed a shot, I usually had to chase the ball down the driveway before it rolled into the woods. Fun times.

I also had to walk to school, uphill, both ways, barefoot.

Through this repetition, I developed into a pretty decent shooter. What does this have to do with deadlifts you ask?

Repetition builds efficiency. 

If you want to be great at something, you need to do it over and over again. I've heard Dave Tate say it takes 10,000 repetitions to master a particular movement. I actually think it is much more than this, but you get the point.

A lot of popular programming out there pays no attention to this law of repetition. "Muscle confusion" is a term used quite often these days. Random, myopic programming is everywhere. Why? People have no patience anymore. They have to do something different every time they go to the gym because they get bored. Instant gratification at its finest. Few look at the big picture anymore.

Lets say you have a goal to deadlift double your bodyweight. Well, if you only deadlift once a month, you don't have a very good shot at accomplishing that goal. The same can be said of any other movement or skill. Some level of mastery must be achieved to have success.

Sticking with our basketball theme, lets use free throws as an example. Anyone who has watched or played the sport for any extended period of time understands the importance making free throws down the stretch. Often times this is the difference between winning and losing. As one might expect, we spent A LOT of time shooting free throws at practice. If you ever played organized basketball, I'm sure you did too.

Deadlifts (or any skilled movement) should be approached the same way. Most of your results will come from high skill, multi-joint movements like squats, deadlifts, swings, snatches, cleans etc. The more proficient you become with these movements from a strength and technique standpoint, the more successful you will be. Just like free throws.

Taking this all into consideration, you should be doing these movements A LOT.

As Dan John would say "If it's important, do it every day." Just like brushing your teeth or buckling your seat belt.

While you don't have to do it every day, if you want to hit that double bodyweight deadlift you had better be doing some variation of this movement AT LEAST two times per week. The same goes for any other movement. I am a firm believer you can't serve two masters. Meaning pick ONE THING you want to improve and focus on that for a set period of time. Anything else is a waste of time and energy.

Practice Makes Perfect

Everything you do should have a purpose. Improving the big lifts comes from patience and LOTS of repetition.

Many give very little thought to the training process. They show up, train, then proceed to completely forget about what they just did. No training log, no self-education, and not surprisingly, no results. These individuals take no ownership. You don't have to be a total nerd like me. I know you are busy. We all are. Just put forth a little effort. 

Take ownership of your program. Don't just follow it blindly. Read, explore different schools of thought and methodologies, keep a training log, and flourish.

5 Simple Activities that Make an Immediate Impact on Health and Performance

I think spring is finally here! At least for my Southern peeps and I....

Sorry Northern friends. I almost feel bad for you.You still have the chance to escape. It's never too late!

With the coming of spring, many of us feel much more motivated. In addition to better weather, we have daylight savings time, which gives us more time for activities!

A big part of my "mantra" if you will, is to provide simple solutions for my readers to implement that can improve their health and performance. Let's face it, life is crazy. Many of us barely have time to scratch our assess and brush our teeth (hopefully not in that order). With that being said, here are 5 simple things you can implement immediately to get more out of your daily regimen.

1. Go For a Walk

I am convinced that walking is the sole most underrated activity out there. Just about anyone can do it and it is easy as pie to implement into your daily routine. Many seem to poo poo waking because it "isn't hard enough". Well let me be the first one to say that you don't need to blow your a-hole out every time you exercise. If you drive your car 100 miles per hour everywhere you go its a pretty safe bet your car isn't going to last very long. Neither will your driving privileges.Your body is no different.

Simple aerobic exercise is excellent for recovery and overall sense of well being. I make it a point to get out almost every day with my favorite walking buddy and get a mile or two in.

Simply go for a brisk walk, 2 miles per day. You can also throw some strength work in beforehand. For example, I might do a total of 60 kettlebell swings and 20 pullups (which takes all of about 5 minutes), then we head out for our walk. Boom.

2. Drink More Water

Adequate hydration is essential for overall health. Drinking more water will help with weight loss, flexibility, and generally make you feel better.

As a rule of thumb, you should consume half your bodyweight in ounces per day.

My favorite strategies are to fill up a big jug/container and take it with you wherever you go, or make sure you drink a big glass every time you put food in your body.

3. Learn to Breathe Properly

Yet another activity that does not get enough credit. Considering that we do this on average of 22,000 times per day, I'd say its kind of important.

In my experience, most people are mouth and accessory breathers. First off, breathing should be done through the nose. This ensures an adequate amount of oxygen is taken in with each breath. Mouth breathers tend to "over-breathe" meaning upon inhalation too much oxygen is taken into the body. Ever have a stuffy nose or are constantly clearing your throat for no apparent reason? Well that is your body trying to control tidal volume by producing more mucous. The body can only handle so much oxygen at one time. Without these attempts to maintain homeostasis, blood Ph would sky rocket, sending you into renal failure. Moral of the story? Breathe through your nose.

Second, use your diaphragm to breathe. Upon inhalation the abdomen should expand and the upper chest/neck area should remain still. For more on this read my two part series on breathing HERE and HERE.

Proper breathing is essential for core function, recovery, and your movement foundation, so DON'T UNDERESTIMATE ITS IMPORTANCE.

For starters, take 15-20 deep, diaphragmatic breaths before bed every night.

 3 month breathing

 Crocodile breathing

4. Do More Pulling

Ask any lifter if he has done more pulling than pressing over his training lifetime. The honest answer will most often be NO. I am no exception (although I believe I am closing the gap).

A strong back is essential for performance and shoulder health. The biggest, strongest individuals in the world concurrently have big strong backs. You will squat more, deadlift more, and press more with less shoulder pain with attention to this important muscle group. And yes ladies, a wide back is sexy.

Shoot for a 2:1 or 3:1 ratio of pulling to pushing with exercises like rows, chins, and rotator cuff work.

5. Eat a Hearty Breakfast

I have never understood how people aren't hungry in the morning. When I wake up I am absolutely ravenous. At the risk of sounding cliche, a good breakfast sets the tone for the rest of the day. It stokes your metabolic and anabolic furnace. Energetic, well fed, and strong people will always out perform the tired, starving, and weak.

In my humble opinion, if you aren't getting AT LEAST 30 grams of protein in at breakfast (breakfast means within 30 minutes of waking), you are falling short. If you train in the early morning, some exceptions can be made here. Here are a few examples from my own breakfast:

4 whole eggs
1/2 cup of oats with cinnamon
1/2 or whole banana

Smoothie
1 cup of almond milk
2 scoops of natural peanut butter
1 scoop of protein
1/2 cup of oats
1 large handful of spinach
1 banana
Cinnamon to taste

1/2 cup of oats
1 scoop of protein powder
1 handful of walnuts or almonds
1 banana
Cinnamon

Obviously you will need to scale these up or down based on body composition and goals.

So there you have it. 5 simple activities to make your daily life a little more awesome. Give them a shot and reap the benefits!