Some weeks, you might not be feeling your workouts. It happens to all of us. Whether you’ve got a lot going on at work or sleeping terribly, you will be lagging some days. Here’s the key: It’s not about pushing the limits; it’s about learning how to have a great workout every time, no matter […]
Author: BJ Ward
B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he's been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.
How To Fix Muscle Imbalances
Early in my career, I’d spend a significant amount of time trying to “correct” a client’s muscle imbalances. These were deficits or patterns I identified during a hands-on assessment at the gym. For some clients (mainly those dealing with chronic pain), this was the right call. But, for the rest, it meant that we didn’t […]
How To Build Muscle As A Hardgainer
If you want to go from scrawny to brawny, the plan sounds simple: Lift hard and heavy. Eat more. But, for some guys, like our client John, it’s more complicated. John was a busy pre-med student tired of feeling skinny and slim. He wanted to add size. And he wanted to feel strong. The challenge […]
FitnessHow To Get Stronger As You Age
“It’s not the years, honey, it’s the mileage.” – Indiana Jones Like Indy, you’ve lived a little. But, getting older doesn’t mean it’s time to sit on the sidelines. You don’t have to grow weaker and give up what you love. No matter how many miles are on the odometer, you can get older and […]
Fitness NutritionHow to Turn Plateau Into Progress
With his wedding just 6 months away, Born Fitness client Chris (aka Sparta) decided to get serious about fat loss. There’s nothing quite like a deadline to get your butt in gear. Sparta was highly motivated, crushing gym workouts and diving into tracking his food (something that works well for him). But, after losing weight […]
FitnessExercise We Love: The Kettlebell Goblet Clean
Unlike barbell cleans (or even the kettlebell clean), a kettlebell goblet clean helps you train explosive leg drive with minimal upper body movement.
FitnessThe Right Way to Squat (And Solve The “Butt Wink” Issue)
At Born Fitness, we work with our online coaching clients to determine what movement is best for them. We love squats, but not everyone needs to do them. Blanket recommendations are dangerous. One person’s path to better performance can be another person’s path to injury.
Fitness WellnessShould you train when you’re sick?
In general, if going to the gym can get others sick, you should always stay away. But if you’re working out from home, the rules are a little different.
WellnessDo You Need To Drop $200+ On A Massage Gun?
Are the new wave of percussion massage therapy devices worth the hype? We take a look at two of the most popular devices by Theragun and Hyperice to break it down for you.
FitnessThe Truth About OrangeTheory Workouts
Born Fitness trainer BJ Ward gives an honest review of OrangeTheory workouts and explains what they are doing right and where they can improve.
FitnessUltimate Guide To Bodyweight Exercises For Your Home Workout
Can your ability to do more pushups prolong your life?
The question might sound like a joke, but science has recently focused on better ways to predict lifespan. And, one study found that your ability to crush pushups might determine if you can fight off cardiovascular disease.
And, it’s not just pushups. The link between bodyweight strength and your health is becoming too hard to ignore.
FitnessThe Beginner Resistance Band Workout You Can Do At Home
The problem with training is rarely the exercises you perform, but, rather, how they are combined together into a program that will challenge and change your body. At some point, rep-after-rep-after-rep just doesn’t do the job, no matter how hard it feels. And, this is especially true for at-home workouts. If you want to make […]