This probably isn't news to anyone, but let it be clear: I love to deadlift.

Now, I'm not exactly sure why I love deadlifting as much as I do.  Until recently, I never would have said I was "good" at it.  And, as a long sufferer of lower back pain, deadlifting used to scare me.

My, oh my, how times have changed.

This past weekend, I was fortunate enough to hit my biggest 2014 goal - deadlifting 500 pounds.  Little did anyone know, I had targeted that day for well over a month as it lined up nicely with my program and I was coming off the carb/overeating fest that is Thanksgiving.  After feeling terrific in my warm ups, I decided to throw some Rage Against the Machine over the speakers, put on my high school baseball shirt (Foxes Up!!!!!!), and give it a go.  Here's what ensued....or, what I like to call, my attempt to use every rainbow-colored plate we have:

As I publish this post, Lindsay and I are exactly 14 days, 1 hour and 52 minutes away from tying the knot....but who's counting!?

While there's still some work to do on the wedding, I'd like admit something: I'm nervous.

To clarify, I'm not nervous at all about marrying Lindsay (after all, that decision was made a long time ago)....but I am nervous about all the added attention the wedding will bring.  After all, I'm the guy that has refused to have any semblance of a birthday party for the past 18 years, because the introvert within me can't stand being the center of attention.

Of course, that statement sounds odd given that 1) I have a blog, 2) post videos of myself on YouTube, 3) was a college pitcher, and 4) was in a college a cappella group, as well as the male lead in my high school musical. *NERD ALERT*

Yup, you heard me.  Feel free to leave jokes and "Glee" references in the comments....just be prepared to be challenged to an overhead press or deadlift battle (your choice).

Well, we survived.

No, I'm not talking about the wonderful honeymoon Lindsay and I took last week to Paradise Island.  Instead, I'm talking about the first snow showers we had here in Boston this past weekend.  

Yup, it was November 2nd and there was snow falling from the sky. If you were dreaming of an unseasonably warm winter in the Northeast, those dreams are probably dashed.

All kidding aside, if you're curious (and I know you are...), we had a wonderful time in paradise.  Laying in sunny, 82 degree weather was exactly what the doctor ordered for Lindsay, after she planned more than 80% of the wedding.

And me?  I was busy reading my copy of Strength Coach, while watching people's posture and scapular positioning.  It's true....I don't have an off switch.

Way back in June of last year, I published an article that I titled "My Top 5: Worst Exercises." If you're too lazy to click on that link, I can give you a basic summary: sit-ups, "crossfit" kipping pullups, and bosu balls tend to make my eyes bleed.  So, don't do them....ever.

Fast forward to today, and I'm finally posting the ying to that article's yang.  The list below is the top five exercises that I prefer from both a strength and "fat loss" perspective.  Whether your goal is to look good in the gym, or look good nekkid....these five exercises need to be in your toolbox and used regularly.

One of the biggest knocks against Strength Coaches and Personal Trainers is that we continually need our clients to come back in order to make money.  My answer?  Well, duh....it's called capitalism, folks.

But, the argument goes, in order to keep our client coming back, we teach exercises where people come to depend on us.  Then, with Bosu and Stability balls abound, we'll constantly change the movements ensuring that no one truly masters our "functional" exercises.

If you've ever met me, you know nothing could be further from the truth.

Instead, the biggest compliment I can receive is when someone believes they are strong enough - and knows enough about training - that they feel confident to go it alone.  One of my favorite proverbs is, "Teach a man to deadlift, and he'll get strong for a lifetime."

........or something like that.

I'd like to clear the record: I'm not a "hater."

Now, that may seem hypocritical given what I've said in the past about running, yoga, and Tracy Anderson.  And, except for Tracy, I'd like to clear up my point of view.

I don't hate running or yoga, as each have their place. Heck, I've even taken Zumba with my Mom where we shook it like a Polaroid picture (that's still an applicable and common reference, right?)

So, when I say that I "get" how strength training isn't everyone's bag of chips, I do understand.  While I may favor particular forms of exercise, anything that gets people moving and feeling better is a-OK with me.

Having said that, know my heart is in the right place when I say the following: when someone does choose to strength train, my biggest pet peeve is hopping from exercise to exercise without taking the appropriate (or any) rest.  In fact, going immediately from a set of squats into planks, then trying to bang out as many push ups as you can is what I like to call, "Fantastic Fitness Fun," where you simply move around for an hour.  To me, it's a lot like this:

So, raise your right hand if you'd like to sucker punch Punxsutawney Phil right about now.

Of course, I'm kidding....I'd only expect a yes from someone like Michael Vick.

But, if you live in the northeast, you're probably getting battered with some rain/snow combination today, as well as a few days from now.  It's winter, and it sucks....but on the bright side, it gives me more time to write! 

Anywho, I realized a few days ago that there's one exercise/position I do with many of my clients, but have yet to share.  And, what if I told you that this exercise helps build "core" stability, hip stability, helped you breathe better (yes, you breathe terribly), and can help alleviate back pain?

The plot thickens..

Happy Monday everyone!  I'm not exactly loaded with time these days, as I've been busy with clients, training myself, oh and planning a wedding. (Correction: watching Lindsay plan our wedding..)

Yet, despite being busy, I was able to catch the Grammys last night and I came away with several revelations:

1. Lorde looks a lot like Marla Hooch from "A League Of Their Own"
2. Not only does Taylor Swift look like a Praying Mantis, she dances like one too.

I know, your mind was just blown too.  Anyway, I've had my nose dug into the nutritional realm over the past several weeks, and I've come across a few posts I wanted to share with all of you.  Why?  Because they're frikken awesome reads....that's why.

I'm not sure if you've heard, but next week is going to be kind of a big deal.

In only seven days, I'll be able to call Lindsay my wife, which is amazing and still pretty surreal.  We can't be happier about being able to share it with so many of our friends and family, and I figure there's a handful of things you can count on occurring:

-an incredible dance party, with at least a few country songs (but not THAT many)

-tears all around

-plenty of Midwestern charm

-me saying "I do"....unless I'm called again to be Tom Brady's naked body double in one of his new commercials. 

By the way, that's my second job.

To start things off, I have to take a second and talk about one of my favorite shows: House of Cards.  

For those that watch, you're probably aware that the second season came out on Friday (a Valentine's Day miracle!), and Lindsay and I have been trying to practice some self-restraint by only watching the first 3 episodes over this past weekend.

I won't give any spoilers, but ZOMG, I can't believe what happened in that first episode!  It's like the writers decided, "we're just going to show that we're one of the most bad ass shows that's ever been created and do something insane."  Well, it worked.

There are a few pearls of wisdom from Yogi Berra that I absolutely love.  For example:

"When you come to a fork in the road, take it."

"You better cut the pizza in four slices because I'm not hungry enough to eat six"

AND

"You can observe a lot just by watching."

But, there's one quote that comes to mind when the calendar is reset, and gyms are flooded with New Years resolutions: "If you don't know where you're going, you'll end up someplace else." 

If you've read my blog for any period of time, or know me well enough, you know that I'm not a Crossfit fan.  To its credit, Crossfit has excelled in making people excited about working out and lifting weights - which I obviously love.  Plus, anything that gets rid of pink dumbbells and machines, in favor of barbells, dumbbells, and trap bars is always going to get a thumbs up from me.

I've always maintained, however, that the devil with Crossfit is in the details.  Should you perform 30 reps of an Olympic lift in a row, and then run a quarter mile, as many times as you can in 15 minutes?  Probably not (the answer is, of course, never, ever do that). But, often times, people really dig Crossfit style workouts saying that they love the variety of all the exercises they do: overhead squats, box jumps, olympic lifts, double unders, kettlebell swings, rowing machines, etc.

Well, when it comes to actually seeing results, variety is completely overrated.  In fact, it contributes to what I call "exercise ADD."

As a strength coach, I like to think that 80% of my job is helping people get stronger and reach their goals.

The other 20% of my time is usually devoted to dispelling myths that currently persist in our culture:  

• No, carbs aren't the devil.
• Yes, intermittent fasting is probably a terrible idea for you.
• No, squats aren't bad for your knees....what YOU'RE doing is bad for your knees (hat tip to Dan John).
• Yes, "Do They Know It's Christmas" by Band Aid is ladened with naïveté and ironic racism.  And, do I hate myself for still thinking it's catchy as hell?  Oh yeah!

I've often said that we all need something to keep ourselves accountable.  

What that something might be is totally up to you (a pair of pants, Dan John's Alpo Diet, your brutally honest friends, etc.), but it helps to drive your progress forward, or keep you from slacking off.

That said, I wanted to post an update as to where I am with my stated 2014 goals.  Why? Because, the first day of March is right around the corner, and it's good to see where I stand 2 full months into the new year.

Thanksgiving is next week, and if you're like me, it's pretty much a second (but earlier) Christmas.  I love to eat, and when I sit down to my Thanksgiving dinner, I'll be acting like I've just opened the greatest present of all time.

That's right....a NINTENDO SIXTY FOUURRRRRRRRRRRRR!!!!!!!!!!!

Nutrition is not always that complicated, we just tend to make it that way.

What do I mean? I'll let you in on a secret: in the dieting world, everything works.

You heard me correctly.  Everything does, and can, work.  

Heard about a new juice cleanse?  Yes, that can work, but you may hate life as a consequence. Paleo?  That can work too, but not if you love bread.  You can even make up your own diet that consists of only protein shakes, sardines, and soup....but your hangry (hungry+angry) temper may rub some people the wrong way.

Today's post doesn't have a ton to do with strength and conditioning tips for you.  Instead, I wanted to write about something I've thought about for some time: changing my title to a "Strength Coach" instead of a "Personal Trainer."

The difference may seem petty, and frankly, that's because it sorta is.  But, I've realized that simply calling myself a personal trainer is just a ruse for what I do on an everyday basis: show people how to get strong.

I don't think I'd be exaggerating by saying that last Friday was the best day of my life.  Why?  Lindsay and I finally got hitched, a massive dance party ensued, and there may have even been a little (too much) moonshine.

As for the wedding itself, it couldn't have been more perfect. She cried. I cried.  In fact, I'm pretty sure a few people wanted to roundhouse kick us in the face for simply oozing cuteness.

Flash forward to our reception, and not only was there 4 hours of dancing (and that was probably insufficient), but there may have been an impromptu lip sync performance of "I Want It That Way" by the Backstreet Boys.

Hear that, Nick Carter!? I'm coming for ya.

Every now and then, I get the opportunity to go to a regular gym and get a training session in.  I live a pretty pampered life when I lift, since I work out in a private studio when there's pretty much no one around.  As such, I don't have to worry about particular equipment being taken, the creepy/greasy/smelly guys in sweatsuits, and dudes doing bicep curls in the squat rack.

During one of these trips to another gym last month, I overheard the following fragment of conversation:

"Sup brohammerstein?  That was a killer workout, I was so sore the next day."**

But, what if soreness wasn't really indicative of progress?  Is soreness just....soreness?  In a word, maybe.