Q’s with DW

September 29, 2017

Back in day my workouts were lol’able – 3 sets of 10 reps, one exercise at a time.  First, YAWN. Secondly, even though I didn’t know any better this set and rep scheme makes it tough for even a teenage boy to get results.

The main thing to remember about sets and reps is that there is no black and white answer for everyone.  There’s no right or best way to see results, but there are a few guidelines to follow when program designing to work towards goals.

STRENGTH- Should be done at the beginning of your workout using multi joint, big, core movements aka Squat/Deadlift/Horizontal push and pull/ Vertical Push and Pull.  To build power and strength, work at 3-6 sets, 1-5 reps, and rest until you feel confident to make another strong pull.  HINT – A majority of this training should be done at 80-85%  Insta is a black hole and really all you see is 1 rep maxes etc.  Train for 6-8 weeks at 80% and your numbers will go through the roof

HYPERTROPHY – aka gainz city.  Done after your strength work at 3-5 sets 6-12 reps and shorter timed rest sessions to keep the heart rate up.  Pair 2-3 exercies together in this, generally with opposing muscles.

FINISHER – the endurance part, this can include core work, agility/cardio, or building biceps.  Couple sets, high reps, minimal if any rest.  I’m a big fan or some KB swings at the end of a hinge day, set of 100 bicep curls on a Friday, or some Med Ball slams to work on attempting to be powerful.  This stuff should make you happy and get you feeling good post workout

How do your goals align with sets and reps?  Shoot me a message and let’s discuss!

Q’s with DW

September 19, 2017


A warm up is arguably more crucial than the core lifts you will be doing during a training session.  When incorporating big, heavy movements or a high intensity circuit session a proper warm up can make or break how well you move and perform.  A solid warmup should prepare you for the movements upcoming.  This is achieved in a number of different ways, but should not last anymore than 15 minutes.

Cap your warmup at 15 minutes

Honestly, it shouldn’t even take that long.  In that time frame you can get a ton done, so get off your phone and get to work.  Start with soft tissue work (foam rolling), mobility drills (upper or lower body), dynamic work (prep for movements that will eventually be loaded) all while working on movement patterns that you’re not great at.

I always see a warmup turn into 30-45 minutes consisting mostly of chatter, resulting in a multiple hour gym sesh.  Aint no one got time for that.  After the 15 minutes, your blood should be pumping and the sweat on your shirt should resemble what you’d like like after multiple sets of deadlifts  Condense the warm up, get your heart rate up, work on your shittier movement patterns, then go crush your workout.

The Truth About Fruit Sugar

September 19, 2017

Photo via The Juicery blog, The Squeeze

When making the change to a quote unquote, healthier lifestyle, I always get clients who are fearful of fruit with the notion that it’ll make them fat.


First things first – fruit won’t make you fat.  Trust me on that one.

But, I do get the generally thinking behind it.  Fruit is nature’s candy, aka sugar.  And sugar is bad, right?  Well…

… you’re not wrong.  BUT let me explain.  Check out this guest post I wrote for the Juicery on fruit sugar and why you shouldn’t be scared


Bread is, and has been a staple in most Americans life for years and years.  It’s readily available, easy to create meals with, and has a decent shelf life making it a purchase on every grocery store trip.
But, with recent trends and more and more people trying to lose weight, bread has been cut completely out of the everyday diet so you stay away from those EVIL CARBS.

But, is bread actually bad for you?


It’s currently rainy and 45 degrees in Boston.  

BUT- it’s post memorial day weekend so in my mind it’s officially summer.  You have to have some optimism living in New England.  

This past memorial day weekend I had an amazing couple days on Nantucket which included tons of burgers, fries, lobster rolls; pretty much anything I could get my hands was devoured.  Comes with the summer season, amiright?

Alcohol also goes hand and hand with summer time.  The nicer the weather, the more apt you are to meet up with friends, host BBQs, and eat outdoors – all of which come with alcohol consumption.

I’m a firm believer in having a couple drinks.  Whether its beers with the boys, a glass a wine at dinner, or a stiff(ish) drink after a long week of work I never discourage my clients from (mindfully) drinking.  I did plenty of it this weekend.

As always, this brings up the age old question, would I be healthier if I didn’t drink?