'“It’s kind of semi-dark and I’m alone, and I’m old,” Willie Murphy, 82, said of her home. A man knocked on the door one night, begging for help; he heard her older feminine voice and decided the coast was clear.

He broke in.

‘He picked the wrong house,’ said Murphy

Want incredible life changing results? Get 1% better.

Small improvements accumulate according to the Aggregation of marginal gains theory (AOMGT), a thesis taught in B schools across the world. Dave Brailsford, (MBA Sheffield Hallam University) applied it outside of business with astounding results.

Just how powerful is positive thinking?

Just how powerful is negative thinking?

It’s hot. Damn Hot. Real Hot. 4th of July weekend was THE HOTTEST weekend recorded. Ever.

We have AC, Central Air, wicking clothing and we’re still dropping like flies. Western Europe saw some 20,000 deaths in a recent unrelenting heat wave. It could happen here.

And the heat will wreak havoc on your workouts too.

A group of researchers reviewed 192 different studies featuring 5,000 different participants to find the best way to lift.

Their findings:

Any strength training is good as long as it is done consistently.

High reps/lower weights prioritizes gaining muscle mass.

Lower reps/bigger weights prioritizes gaining strength.

People can benefit from any strength training program.

Simple programs work.

Results take time. Weight loss. Muscle gain. Skill development. All of them require time and patience.

It doesn’t take as long when you know what you’re doing.

Train- Today is the youngest day of your life. Seize the day. Get healthy. Have fun.

Let me show you. What’s a top request I hear from clients?

‘I want better balance.’

Yes! Let’s improve that in :30 flat.

Netflix has a new doc on Blue Zones out this week. Blue Zones, for the uninitiated, are places where life expectancy and quality of life are on a different level. People routinely live over 100 years and stay mentally sharp for the entire ride.

What is it with will power? Sometimes you feel locked in; sometimes the Dairy Queen staff know your first name. Is it a character trait, or can it be developed?

Walter Mischel tested will power in 4 year olds. He gave them a cookie and then told them he had to leave. He would be back in 15 minutes. If they didn't eat the cookie while he was away he would reward them with a second cookie.

The #1 most googled fitness question is (some version of):

How quickly will I see results?

We here at Train aren’t the con artists who promise you’re going to melt belly fat (spot reduction-impossible) or lose 10 lbs in a week (I can help you to lose 10 lbs in 2 hours but it’s all gonna be water and it’s all coming back). No- we are going to give you the answer you hate:

It’s going to take time.

Happy Holidays everyone.

Fitness is a multi-billion dollar industry. There’s a ton of fitness merch out there and some of it sucks (Hello Shake weight!). Let us help you find a great, useful, and Train approved gift for that fitness freak on your Holiday list.

The world is moving and changing fast. No matter the business, no matter the subject it’s impossible to know everything about anything, but if the subject matter is personally important you’re gonna stay up to date.

You made it to the gym. Now what?

Fit pros have all heard of something called the 80/20 rule: take a random sample of 100 gym members; 20 of them use the gym; 80 sign up and never return.

The benefits of exercise keep piling up. Stronger, faster, leaner, smarter.

It’s never to late to start working out.

You made it to the gym. Now what?

Fit pros have all heard of something called the 80/20 rule: take a random sample of 100 gym members; 20 of them use the gym; 80 sign up and never return.

Want to make me do an old school face palm? Tell me how you need “support” from your shoes.

What kind of support? Structural? Spousal? Emotional?

There’s a great running gag on ‘Real Time with Bill Maher’ called ‘I can’t prove it; I just know it’s true’. Let’s play a round.

I can’t prove Brad Pitt was on Steroids for ‘Fight Club; I just know it’s true.

I can’t prove every character in Quentin Tarantino movies talks exactly like Quentin Tarantino; I just know it’s true.

I can’t prove coffee increased my anxiety; I just know it’s true.

Do your job long enough and ya hear the same things over and over. The cliches.

Dentists hear how their patients floss every night.

Teachers hear how their students computer’s crashed.

Proctologists hear how no one has any idea how it got stuck up there.*

We Trainers hear our share of cliches. Today we’re going to run down the big one that we trainers hear all the time. Once you understand this cliche you’ll understand a little more about fitness, and a little bit more about yourself (I hope).

Orange is the new black.

12 is the new 11.

Sitting is the new smoking.

The first phrase is the title of a TV show.

The second was the tagline for an ‘Ocean’s 11’ movie.

The third is a phrase coined by Dr James Levine. Americans sit for 6.5 hours a day on average. While sitting (being sedentary) too much is linked to a host of health problems, it’s not a wholly accurate statement (Correlation does not fully imply causation). Sitting isn’t as bad as smoking. But…