Got Struggles?
Hi friend, I'm curious, which of these struggles is your most challenging as it pertains to your health and fitness. Got Struggles? 10 Common Struggles Busy People Face in Health & Fitness! Would you please click a social media platform below and comment with the # that resonates with you most and why? Thank you! -CYBBC Management (wink! it's me, Mike!)
Updating Your Sleep!
Brandon Marcello recently gave the same talk I watched at the 2023, Perform Better Summit in Providence at the Bridge Athletic Virtual Performance Summit in Feb '25. The 2023 was titled, "[Sleep] - The Only True Fix-All for Health & Performance" and the 2025 talk was "Sleep - Human Performance Unlocked" and both titles were right on the money and actionable. Here's what I learned: "Dreaming permits each and everyone one of us to be quietly insane every night of our lives." - William C. Dement Everyone knows when you don't get enough sleep, you feel fatigued, but check out all the different fatigue effects from not getting enough sleep. On one hand they seem obvious and on another hand, wholly smokes. Think of all the [...]
Group Activities with a Common Goal Give You A Fun Reason Why to Get Better!
Last night was basketball night for me. A group of guys play regularly 1 weeknight per week and I just happened to find them 1 night when they were short handed. I asked if I could play and they said yes, and now 3+ years later I'm still playing with them. When guys sub out or in between games, the guys will check in with each other. I often comment about how good EVERYONE has gotten since I first started. It shouldn't be so surprising, but it really is. When I first joined the talent level was medium and they were struggling to get enough players for 5 on 5. Now there's usually enough for subs or 3 teams and occasionally 4 teams. Not [...]
You go where the good stuff is!
In an ideal world, everyone would walk to their dream job, walk to their best case school, have short commutes to the awesome shopping plazas, great public transportation at your finger tips, low to no traffic and congestion, highly rated programs and extracurriculars at your finger tips and 5 star medical care easily assessable. But that's not the case in all ways for everyone. Sometimes you have to go to and find the good stuff. People do out of the norm commutes for work, school, shopping, extra curricular's and health care. Ever met a hockey or private school parent? Or someone who works in sales, travels for work or leaves before the rooster gets up and gets home after the rooster goes to sleep? How about people [...]
Show muscles and light weights!
"I don't want to look good", said no one ever! I've been thinking a lot about the research article I shared with you the other day and how to better apply it in our program. Research is often times playing catch up to what happens in the real world, yet once it's finally done, it can help crystallize your parameters or guidelines. The things that stand out to me from the article are: lifting to failure (can't lift the weight anymore) 3 sets single joint exercise lifted 2x/wk for 8 weeks readjusted (retested) 1RM after 4 weeks (8 workouts) assessed subjects rate of perceived exertion (RPE) after every workout comparable to lifting heavy weights to failure subjects ate their regular diet 1-leg did reps to failure the other leg [...]
Can you build muscle with light weights just as easily as with heavy?
Short answer: Yes! Long answer: Back when I was training for sports and my DKNY club clothes, lifting heavy weights and lifting weights to failure were common methods I would use to help achieve sports performance, maximum strength building and body composition goals. I was smart enough to know there were certain exercises it wasn't worth the risk to intentionally go to failure on even though many times I did when I failed to hit a rep or fatigued mid-rep. These were mostly the big muscle, multi-joint, compound movements like cleans, snatches, back squat, front squat, dead lifts, lunges, overhead presses and bench presses. Other times I would intentionally go to failure, especially on pull up progressions, push ups, inverted rows, 1-leg [...]
Athletes bring gear to their workouts, practices and games!
https://youtu.be/xte5xe5pvN8 Did you play sports growing up? How about activities? Did you do any physical extracurricular activities growing up? If yes, then you probably had gear and had to bring it in a bag. Football players had cleats, cups, pads, helmets, pants, jerseys, water bottles and a ball. Soccer players had balls, cleats or turf shoes, shin guards, cups, socks, shorts. Field Hockey players had sticks, balls, cleats or turf shoes and goggles. Basketball players have basketball sneakers, a basketball, hand towel for sweat and a water bottle. Ice Hockey players have a giant bag, sticks, helmets, pads, tape, pucks, cups, jerseys, pants, skates and a water bottle. Baseball & Softball players have bags, cleats, bats, balls, gloves, cups, pants, jerseys, batting gloves, hats, sun [...]
Scheduled Self-Care: Set It And Forget It!
Self-care = taking care of yourself. You know self-care is important. You may or may not be great at it all the time. If you want more from your life, you have to become more to get more. To become more, you have to do more. To do more you need to take action. To take action you need to get moving. And to get moving you need to just do it! Once you do it, you need to do it again and again. Some easy ways to do it again and again are to: do something you enjoy do something you can see progress with and get better at do it with friends and/or other people you like get support go someplace to do [...]
What are 3 Standing Wall Drills for Your Hips (and Ankles)?
If you've ever had a great workout, especially in the lower body and then sat for a long time because of work and/or travel, you've probably experienced hip stiffness. Here are 2 easy to do hip mobility drills if you find yourself both stiff in the hips and near a wall and 1 easy to do hip activation exercise for sprinting. Linear & Lateral Leg Swings 1-Leg Hip Rotations Wall Marches Try 'em and let me know what you think.
LeBron James & Tim Ferriss
3 Things High Achiever Lebron James does to stay at the top of his game, year after year.
Hang Ups: Toddlers, Feeding, Comfort and Sleep
Look for hang ups if you're having trouble moving the scale and/or recovering when it comes to food, sleep and coping. Hang Ups around food and sleep and food and comforting usually started when you were an infant.
How to do a Push Up?
How to do a proper push up? Diane, one of my superstar change makers, asked me recently if I could shoot a video of how to do a proper push up, so she could watch it and practice her technique. I said, "sure!". I handed her my phone and here's the video. Starting Position Lie down on the floor. Place hands just outside of chest. Fingers wide. Go to Knees. Sag head, then pack it (pull head back as far as possible with chin tucked into neutral neck alignment). Sink shoulders, then press body away from floor rounding shoulder blades into armpits. Turn elbows out, then, corkscrew elbows down towards your feet. Go to high plank (up on your hands and feet). Place Feet Together. Place knees [...]