FtM Muscle Building Pre T

FtM Muscle Building Pre T

How to Build Muscle: A 3 step guide for pre-hormone FtM guys.   Hey, all of you FtM guys out there don’t wait until you are on testosterone to start building muscle. Putting on muscle takes a long time. The sooner you start the better! Also now is the perfect time to lay down a good foundation of strength so that you are ready for when you do start testosterone.   Step 1. Lift weights More specifically lift progressively heavier weights. When you are looking at programs remember that frequency is important for non-enhanced lifters. You will make faster progress doing a full body program 3x a week and hitting every muscle group 3x a week than you will doing … Continue Reading


How To Master Your Inner Dialogue

Make Your Inner Dialogue Work For You

Make your inner dialogue work for you, not against you. We all have that little voice inside our head that comments on almost everything. What we do, what we don’t do, the things that are going on in the world. At least I really hope it’s not just me who has this little voice. It is important to keep tabs on this little voice and make sure that it is not working against you. Things are a thousand times easier when that voice is cheering you on and saying things like “I can do it” or “what a beautiful day for a morning walk”. It is a thousand times harder to get your workout done when that little voice is … Continue Reading


My Post-Workout Smoothie

My Post-Workout Smoothie

How to make my post-workout smoothie. The first thing I put in is a scoop of my protein powder. The protein powder I use is plant based. I get it from Costco. Some people find it a little bit sweet because of the sweetener that they use, but I find that it tastes just fine as long as you put a banana in there with it. You can use whichever protein powder you want there are a couple options for dairy free protein powders out there you just have to look. Next I put in about a tablespoon of milled flaxseed. It is an easy source of omega-3s. The next ingredient is a biiiiiig handful of spinach. The spinach gives … Continue Reading


How To Identify Snake Oil Salesmen

Identify Snake Oil Salesmen

How to identify a snake oil salesman. The very first thing you want to do is, follow the money! Ask yourself does this person stand to make any money by convincing you that this product works. If you find that the answer is yes it does not mean that they are automatically not trustworthy it just means that it is time to be a little bit more sceptical of their claims. The second thing that you want to ask yourself is, does this person seem to care at all about my long term results. Or do they just want you to give them your money and then never see you The second thing that you want to ask yourself is, … Continue Reading


How To Be Successful

How To Be Successful

How to stick to your program and be successful. First thing you want to do is to be honest with yourself about why you are doing this. It does not have to be a socially acceptable reason and it does not have to be a reason that anyone else has suggested to you. It has to be your reason, the actual reason that you are doing this. You are going to remind yourself of this reason as often as you can and you are going to write it down. Preferably you are going to write it down in a place where you can always have access to it. You want to be able to have a look at it every … Continue Reading


How To Build Confidence

Build Confidence

Weight lifting helps people build confidence. Today I want to talk about why. Over the years I have seen a very interesting side effect of weight lifting in my clients. They started to build a whole lot of confidence. Something that they were not expecting or really hoping for but it just sort of happened. And I think it is just due to the nature of weight lifting itself. When someone starts weight lifting a lot of the time doing something like deadlifting 200lbs off of the floor seems like a goal that they could never accomplish. But then a few months down the line all of a sudden they are able to do it and do it with ease. … Continue Reading


achieve your goals

Goal Achievement

How to reach your goals. First thing’s first you have to understand that reaching your goal will take time! There will be no magic pill, no easy fix. You will have to put in the time and the effort to get the results that you are looking for. If you are honest with yourself and you set the expectation that you need to work for your goal right off the bat you will be much better off. One of the best pieces of advice I can give to someone who is working towards a goal, especially a fitness goal, is to build a support network. Sometimes you will be in the position where that support network is not going to … Continue Reading


Exercise Tempo

Exercise Tempo

Let’s talk about exercise tempo. In your exercise program from me you will see a 4 number notation. That is the exercise tempo that you will be working at. The first number is the eccentric phase of the lift. This is when, say, during the bench press you are lowering the bar towards your chest. The second number is the pause at the bottom of the lift. The third number is how long it is going to take you to push the bar back up to the top. The last number is how long you pause before you start the next repetition. For example, if you are doing some more explosive work your notation might look something like: 2-0-1-0.  What … Continue Reading