Over the past several years, I have worked as a personal trainer for several different gyms. Some fitting into the “Big Box” category with thousands of members and rows and rows of treadmills and machines as far as the eyes can see. I have also worked at smaller personal training studios that focus on only a few clients at a time, and only allow you to work out there if you are being trained. From big too small to everywhere in between, the fact is that I have learned quit

Sitting in the truck this morning before the sun was even up, I got the chance to think about a lot of the things going on in my life. Such is life when you are in, come to find out, three hours of traffic on a snowy morning in Rhode Island. Do some math for me, would you? Rhode Island is 37 miles wide and 48 miles long. How in the holy-horse-shit can I be in traffic/traveling for three hours IN RHODE ISLAND and not be doing laps… I Digress… The main point of this post to sh

This time of year, seems to bring out the best and the worst in people. The holidays are a time for giving, self-reflection on the past year, and an overall disdain for the way our bodies look. Most people have the tendency to forget the resolutions they made last year, and fall into the old habits that are more “comfortable” for their body and mind. Though, as we get closer and closer to the new year, the cycle repeats itself. “New Year, New Me” “LeanandMean2018” “TheFatM

Muscular Misnomer #2 Lactic Acid Causes Muscle Soreness If you have spent any time in the world of strength training you have heard of Lactic Acid and the Dreaded DOMS! DOMS, also known as Delayed Onset Muscle Soreness, is exactly what it sounds like. A couple days after working out especially hard or for the first time in a long time, your body will develop stiffness and soreness a few days AFTER working out. In fact, usually the third day after lifting you will feel the

Here we are in the final Phase of my weight cut. We have come a long way, I have lost a decent amount of weight, but there is still more to lose and time is not on our side. I am currently miserable, hungry, and want to eat all the pasta on the planet. That being said it is time for the final push. The water cut. Luckily enough for you as well as for me, I have already written an article and made a video on the subject matter. This is short and sweet and I look forward

So, I was given an amazing opportunity. I was contacted by a young gentleman who was looking to begin a workout program and needed my help. I was honored and quite thoroughly impressed by his maturity. I spent the first few years of my lifting career as as a freshman in the high school weight room benching and curling myself into oblivion. I was lost and in my own world at his age and he obviously was much smarter than younger Sam. So, he was very honest with me and told m

So, in part 1 we went over the first few weeks of my cutting process (Part one can be found here). Things seems to be going well and I am losing a few pounds from not doing anything too crazy. As you know I have been cutting out carbs on non-training days, upping my cardio a bit, and making sure I eat appropriately for the type of training I am doing that day. That is all about to change. Now I am roughly 10 days out of weigh in days and it is time to bring the suck. Thi

Muscular Misnomer #1 "Muscle Contraction is the only way your muscles can grow. That’s why dropping weights is so common. It is ALL about the pump!" Sorry to break down the walls of “Bro City” where you, Broseph Stalin, and Broseidon Lord of the Brocean all reside, but the truth of the matter is the pump is NOT the only way muscles grow. When you are performing most the exercises in the gym you will be putting your muscle through two distinct phases. The first one is the C

The spirit of competition is something that is in each one of us in one form or another. As much or as little as we understand this part of our inner psyche, the bottom line is simple. Losing sucks. In the world of strongman, powerlifting, traditional team sports, or even business, there will be on more than one occasion where you will “screw the pooch”. This happens to everyone regardless of if you are competing against other people, other companies, other teams, or just

So, the time is now. We are roughly 22 or 23 days away from the 2017 USS Strongman Nationals in Detroit Michigan. This is the time that strength athletes commence our “cut”. It is a time to dial in the way you are eating, nail in the last few training weeks, and get the hydration, sleep, and mobility work you need to peak for the contest. For those who are unaware, I compete in the 198 Weight Class for USS Strongman. The good news is that I am getting stronger and am beco