06 May Solid Foundation

There was a time a few years back when I felt like I was killing it. I used to bust out one arm push ups like they were going out of fashion. 10 a side? No dramas. Another 10? Sure thing. Another 10? Hell yeah. What about another 10? Hmm. Yeah, okay… Umm... Ouch? So yeah, as you can probably tell, my “killing it” reign didn’t last forever. Despite me not having trouble taking on those bad boys, I didn’t realise that I was slowly damaging myself.
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28 Apr Glutes For Days

From squats to deadlifts, push ups to chin-ups, and all the way to planks, farmer carries and skinny jeans, your glutes are super important. Well, maybe not so much for the skinny jeans. But hey, I don’t know anyone that thinks pancake glutes look good in those bad boys.
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21 Apr Time Murderers

I was talking to a colleague the other day about one of his new clients. They recently signed up with him for some one-on-one training. I won’t go into all the details, but what was frustrating/sad to him (and me) was that they were so adamant on not having enough time to train. This was literally for only two 30 minute sessions split out over the course of a week (and listen, this guy doesn't need the “work” or was even trying desperately to get them on board either). So of course, there were excuses thrown around. You know the classics; “I’m too busy”, “I have to do that thing with that guy”, et cetera et cetera. Anyway, it really got me thinking. Surely she has one hour out of her entire week to look after herself, right?
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14 Apr The Sixth Sense

So we all know we have five senses; seeing, hearing, smelling, tasting and feeling, right? But what many of you might not realize, a sixth sense does in fact exist. And it’s not even an ‘I can see a dead Bruce Willis’ (shit; sorry, spoiler alert) sense. A real one. Proprioception.
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09 Apr The Tail Tuck

If you're on my emailing list, you would've been receiving a few tips from the core topic I’ve been talking about recently. If not, I ain’t a hater; ‘cause I'm still keen on mapping out a bigger and better plan of attack when trying to train your core, posture, and keeping those annoying tight areas that constantly reawaken themselves, away (tight hip flexors, anyone?). So let’s get started.
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02 Apr The Meal Fallacy. Part II

“Survival required the capacity to withstand prolonged periods of deprivation in order to hunt, or escape if preyed upon.” – George F. Cahill and Oliver E. Owen.

I bet you all lost a lot of sleep this week counting down for part two. I certainly left you all on a cliff-hanger. And for that, I apologise. So we covered the thermic effect of food (TEF) and how it relates to each food we consume (remember, around 9-10%) last week. We also covered that when it comes to “stoking” your metabolism, it really is a bunch of baloney. If you did happen to missed part one (I’m actually slightly offended), hit this linkage righttt here --> http://haydenperno.com/2014/03/26/the-meal-fallacy-part-i/ to get yourself up to speed. Okay, now that we’re all on the same page, clear your mind and let's dive back into the fallacy of the meal conundrum.
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26 Mar The Meal Fallacy. Part I

Consuming meals in a habitual style where you eat every 2-3 hours or so, is a popular talked-about and promoted method for losing pounds, getting your shred on, and even adding and maintaining musclez. But, is there any actual merit to it? Or is it just another one of those things people do in a blind sheep sorta way?
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19 Mar Exercise Ain’t The Devil

Whilst there are advocates and methods of pushing people to exhaustion and breaking them down so much so that they can’t even brush their teeth for the next 6 days, it really doesn’t have to be this way. Not only that it doesn’t have to be this way, it’s also most likely pretty damn unnecessary for their goals. 
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