Author: Jay Patterson

A champion triathlete builds his racing skills in other arenas Triathlon competition demands multiple skills from endurance to strength to speed. Ironman champ Evan Evans discusses his own route to triathlon excellence and how a balance of training, recovery, and mindset leads to peak performance. If you’ve always thought size and strength were the main requirements for successful triathlon performance, then take a closer look at some leading athletes in today’s multi-sport arena. You’ll find that larger competitors often work harder than others to excel in specific segments. At the first annual Nautica South Beach Triathlon in Miami Beach, we…

How NFL Player Ryan Watson Moved From Speed to Physique Training For new Florida super heavyweight bodybuilder Ryan Watson, training for physique competition was a completely different challenge than his years on the gridiron and track preparing for the NFL. A spinal problem ended his football career, but it didn’t stop Ryan from pushing his body—and mind—in a new direction. Once Ryan entered regional bodybuilding shows in the South, it became all about size, proportion, and definition instead of power and speed. At 6’2″ and 240 lbs. onstage, he made an impressive debut, winning the overall title at the Mid-Florida…

Take Care When Exercising Not to Overstress Your Body Whether it’s tennis, swimming, backyard baseball or cricket, cycling, bushwalking or just doing more gardening, everyone feels like exercising when the weather is warm. But while enthusiasm is great, knowing how to avoid injury is even more important. Baby Boomers (aged between 45 and 64) are known for their ‘forever young’ attitude, but orthopaedic surgeons and exercise experts suggest middle-aged people should take a more cautious approach and remember that their bodies aren’t as resilient as they once were. “Baby boomers have become increasingly active as they age and orthopaedic surgeons…

Diet and Lifestyle Changes for Optimum Health Optimum health starts with good habits—healthy thoughts, choices, and actions that include moderate eating, proper rest, regular exercise, natural supplements, and meaningful relationships. For middle-aged men, small daily improvements can make a big difference in longevity and vitality. Giving up smoking, which is essentially self-imposed pollution, drastically lowers the risk of lung cancer, bronchitis, emphysema, and heart attacks. Your sense of taste and smell will sharpen, breathing becomes easier, and overall circulation improves. Studies have also shown that quitting smoking can enhance sexual performance and cardiovascular function. Healthy Eating Habits Eat foods rich…

How Bodybuilding Causes Tendon and Ligament Damage At nearly every fitness seminar, you’ll hear the phrase “functional training.” Presenters often explain that traditional bodybuilding exercises don’t support full neuro-musculo-skeletal health and may cause muscular imbalances. Yet, despite the growing popularity of “functional fitness,” most people who walk into a gym have the same goal — to improve how they look. Few train purely for stability or corrective movement. End of an Era Functional training is now widely promoted as the superior method, seemingly leaving bodybuilding behind. But are these functional training advocates really saying that building muscle is bad? Not…

Heavily Muscled Physiques Can Benefit from Stretching Sessions The benefits of stretching are multiple — and it only takes a few minutes of consistent effort to reap them. Including just five to seven minutes of stretching before and after workouts can greatly improve flexibility, range of motion, and muscle performance. For bodybuilders and athletes, flexibility supports not only better movement mechanics but also safer, more efficient muscle growth. Stretching: Basics and Benefits Stretching helps prevent injuries, reduce soreness, and improve recovery. Performing stretches before exercise reduces muscular tension — something many lifters overlook. This tension, if ignored, can limit mobility…

Safe and Productive Workouts for Shoulders in Recuperation Well-developed shoulders are a cornerstone of upper-body symmetry and strength. Whether you’re an aspiring competitor or training recreationally, the deltoids play a defining role in both appearance and performance. Proper shoulder development requires a balance of pressing, pulling, and leverage-based exercises — but this balance becomes even more critical when recovering from injury. For athletes dealing with shoulder strain or joint instability, training smartly can make the difference between long-term progress and recurring setbacks. As highlighted in Stretches for Muscle Flexibility and Growth, flexibility and mobility work are essential for maintaining shoulder…

Some Basic Steps for Nurturing Your Body’s Surfaces Diet and exercise are, of course, two of the key components that contribute to the quality and appearance of the skin. For bodybuilders, the lifestyle aimed at building muscle mass and strength can sometimes create visible reactions on the epidermal surface. For example, an off-season diet high in fatty acids or “junk” foods can lead to blotchiness and pimples. Since the skin is one of the body’s eliminatory organs, toxins passing through it can cause blemishes or dullness. As discussed in Obesity, Shrinking Brains, and Why Diets Don’t Work, poor nutrition impacts…

Key Exercises and Strategies for Building Upper Leg Mass, Separation Nowadays advanced bodybuilders include more exercises that work many of the quadriceps muscles in relative isolation, thanks to machines which allow isolation training of areas such as the leg adductors and abductors. Still, a routine based on the core exercises that place maximum contraction and stress on the quadriceps remains one that can produce even better results. Focusing on Upper Leg Supersizing For top-ranked national amateur competitor Jeff Schwartzer, a core routine for legs that continued to respond well to a very consistent regimen produced unusual upper leg results for…

An Ancient Discipline Provides New Tools for Better Muscle Power yoga consists of six progressively more difficult series of linked postures, and a typical class lasts 90 minutes to two hours and takes place in a well-heated studio. Posture (or asana) and breath control (or pranayama) are the building blocks of any power yoga session, but breathing is important above all. Synchronizing breath with movement is usually the most challenging initial aspect. Developing Strength and Focus with Power Yoga Mastering power yoga synergy begins with a cycle of movements known as the Salutation to the Sun, and the first cycle…