How to Eat Whatever You Want Over the Holidays and Not Feel Guilty

The No Pain Holiday Diet Plan

‘Tis the season the season of temptations. Food and drink are abound and the little elf sitting on your shoulder whispers in your ear, “Go ahead… indulge.” Before you know it, your “I’ll just have one cookie” turns into six (or more… I love cookies). Maybe you start the evening with your mental calorie count […]

“You don’t need a strategy to avoid gaining weight during a holiday. You need a lifestyle for all the other days of the year that allows you to enjoy yourself on holidays”

Sleep Experiment: How to get more REM Sleep… AND when things don’t go as planned

No Pain Principle #6: Self-Manage Your Stress, Health, and Movement

I’m in the midst of a small sleep experiment on myself. My tracking is indicating insufficient REM sleep of late. One of the major limiting factors of REM sleep is a lack of total sleep or basically how long you’re actually sleeping at night. The duration of REM sleep in each sleep cycle increases throughout […]

How to Move Better, Feel Better, and Avoid Pain with Mini-Mobilities from ALL GAIN, NO PAIN

All Gain Principle #3: Manage Intensity to Manage Stress

What are Mini-Mobilities? In ALL GAIN, NO PAIN, I explain that Mini-Mobilities are brief, simple activities that emphasize parts of the body that can get a little achy, sore, or tight from increased intensity. By frequently moving these areas, you can reduce pain and muscle tension to accelerate gains in movement and comfort. Regaining and […]

How to Make Consistent Progress in Your Fitness Program: The Power of Review and Reflection

All Gain Principle #6: Measure and Manage Progress

Making consistent progress in your fitness program is always a challenge. I think the emphasis tends to be placed too heavily on the exercise program itself. As I repeatedly state in ALL GAIN, NO PAIN, intensity is easy. Because it’s easier at first to work a little harder the exercise portion seems to take priority […]