I’m just going to say it: if you’re not targeting to sleep at least 7 hours every night, then you don’t know how to prioritize your health. Although, our main focus at Olive Branch is fitness, nutrition, and psychology; the over-arching theme has always been wellness performance; and you simply cannot talk about wellness if you don’t get enough sleep. If you have been following my blog, then you know the importance of exercise, nutrition,

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As the year comes to a close, it’s inevitable that many people will be setting their new year resolutions (and why I don’t…) It’s a hectic time of the year. There will be people frantically closing out their final tasks before they take off for vacation. There will be people already on holidays visiting friends and family and dealing with uncomfortable questions about the relationship status or career. There will be people searching for that

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If you’re trying to lose some fat, and you know you ought to be eating less, but you just can’t help scarfing down your food as soon as the plate touches down on the table, then this blog post is for you! When you’re about to have a meal it also doesn’t help that you’ve been thinking about eating for the last 15 minutes and because of that your mouth has already started to salivate

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We are not all that different - you and I. Pushing yourself to go to the gym and exercise is a miserable experience and I don’t even mean the activity of exercising! Just trying to convince yourself to go is an experience so unpleasant, it’s enough to derail any focused and disciplined individual - yes, even me. I am also not always at my peak performance. I almost always drop in strength and gain fat

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So you have aspirations to get fit this year. Maybe you have written down some new year’s resolutions to go back to the gym. You may have been a regular gym-goer in the not-to-distant past or maybe you were even an athlete at one point. But you aren’t exercising now and you can’t seem to get started. You know you should because you constantly hear your friends mentioning how they run 10K every morning; or

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  I’ve blogged many times on mental toughness (here, here, here, here, here, and here). And now, one of my favourite bloggers, Eric Barker just wrote another blog on it! In his blog, he provides 3 tips to improve your mental strength. Read here to become a stronger you, mentally and

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Are you’re feeling just a bit slow and sluggish these days? Do you find that you crave sugar and refined carbohydrates a lot more than before? Has your workout schedule fallen by the wayside? Perhaps, even your waistline has increased a bit. Inevitably, you feel a bit guilty for letting yourself go - maybe even a bit self-loathing at the extreme. While it’s not ideal that you gained fat and lost a bit of muscle,

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If you’ve come to one of our classes before, then you would have probably heard me say “PUSH TO FAILURE”.  This is ingrained in our training philosophy because of one main ideology - stimulus equals adaptation. If you’re trying to make your body stronger (ie. adapt), then you need to apply a stimulus (ie. training) that is strong enough so that the body can hear it and then make the necessary improvements to build up.

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“You can’t stop the waves, but you can learn to surf.”   In the Information Age, the unique skill that will determine your success is your ability to stay focused.  But there are just so many distractions and temptations trying to steal your attention.  Temptations exist in all forms and they always derail you from your long-term goals.  They may come in the form of a chocolate cake, or a cold beer, a WeChat group

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Last blog we talked about how willpower is a construct of the mind.  If you believe it is capped, then you have just capped yourself.  On the other hand, if you don’t believe there is a willpower limit, then you will continue to do things that are good for you and for your future.  This trains your dorsal striatum to side more with your prefrontal cortex of your brain - the logical side. This blog

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