Control Your Athletic Destiny With Hormone Replacement Therapy

Loss of hormones as we age can certainly put a damper on your athletic dreams. But the situation is not out of your control.

Hormone replacement therapy. That’s a scandalous topic, isn’t it? While some people scoff at the idea of replacing hormones as we get older, saying we should “run on our own steam” or “age gracefully,” I beg to differ.


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Full Body Gym Workout

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The other day I was walking into the gym short on time (as usual! When is there ever enough?!). I wanted to get in a total-body workout with weights as I wasn’t going to make to make it back in for a couple of days. As I started looking around, I go to thinking “okay – I can do that chest exercise or that one. Then I want to do that leg exercise… or maybe that one…” Basically as I looked around I got to thinking – there are so many good exercises for specific body areas it’s hard to pick just one! Then it hit me – a “Choose Your Own Adventure” gym day! I pick the body areas and the order, you pick the exercise you do! A fun workout that gives you plenty of options to shred your entire body! Sound good? Here we go! 

Below are 6 different stations you will find for 6 different body areas. Try to shoot for about 5-7 minutes to complete the recommended sets/reps of each exercise. With a 5-minute warm up this workout should take 35-45 minutes to get through the whole thing! Ready… GO!

Warm up

Whenever I’m doing a full-body workout I try to pick something that’s going to warm up my entire body. Elliptical with the arms and row machine are my two favorites.
5 minutes to get the blood flowing


bench or chest fly
Barbell Bench Press OR Dumbbell Chest Flies
3 sets of 10-12

military or upright row
Military Press (barbell or dumbbell) OR Upright Rows
3 sets of 10-12

squats or walking lunges
Squats OR Walking Dumbbell Lunges
3 sets of 10-12 (if lunges – 3 sets of 10-12 lunges per leg)

seated row or lat pulldown
Seated Rows OR Lat Pull Downs
3 sets of 10-12

dumbbell curl and tricpes pulldown
Dumbbell Curls AND Cable Triceps Extensions (sorry – no choice on this one!)
3 sets of 10-12 each

decline sit up and russian twist
Decline Sit-Ups OR Russian Twists
3 sets of 10-12


And that’s it! You totally crushed it!
Congrats on completing this quick, total-body shredder! Hope you liked it as much as I did!


Looking for more great gym workouts? Tone and Tighten has you covered!
Click here to see all of our awesome gym workouts!


Make it happen,




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It’s Not What You’re Eating; It’s What’s Eating You.

Hello Davey,

The reason I’m reaching out to you is because I’ve hit that point in my life where I am ready to make some major changes. Right now, I am 20 (I’ll be 21 on Apr. 26th), I weigh 259 and I’m about 6ft. I’ve always been the big kid that everyone bullied, and I always used that as an excuse to justify my over eating. Now, I’m tired of justifying my excuse, and I’m ready to change it. What advice do you have for someone who is just starting out in the gym and starting to eat well?


Change is possible!

A dramatic before and after: Change is possible!

Hey Jayden,

Thank you for your email and congratulations on taking the first step.

When we increase our food intake as a way to cope with negative emotions, it’s called emotional eating. For a lot of people, food can become a distraction from painful feelings, and overeating results. As such, I once heard someone ask: Are you unhappy because you’re overweight… or are you overweight because you’re unhappy?

In other words, sometimes it’s not what you’re eating; it’s what’s eating you.

As I’ve said so often before, losing weight isn’t as simple as moving more and eating smarter. Yes, both diet and exercise are important. But we must also examine the relationships in our lives – and, perhaps most importantly – the relationship we have with our body. As such, the best advice that I can give is to seek out professional help by finding a psychotherapist in your area. There’s no reason for you to do this alone.

Whatever diet and exercise plan you choose to follow (of course, I recommend The Davey Wavey Weight Loss Program), you’ll be encouraged to increase physical activity and decrease your calorie consumption through a healthier, proportioned nutrition plan. My advice is to lean into whatever changes you’d like to make; don’t make big changes too quickly. We are creatures of habit, and big changes are rarely sustainable. This means going to the gym once or twice a week (at least, at first) rather than six times a week. It might mean 30 minutes of exercise per day instead of 90 minutes. As these changes slowly become habits, you can gradually increase your commitments.

Someone bullying or hurting you isn’t a reason to further hurt yourself. Overeating and weight gain are preventing you from living the healthy, vibrant life that all of us deserve. Congratulations on taking your life back.


P.S. If you’d like to get started with The Davey Wavey Weight Loss Program, use discount code “YouTube” to save 25% during checkout.

Get Strong to Bring Your Golf Game to the Next Level

Many golfers buy new equipment or get lessons to improve their game, but often the problem isn’t lack of skill or bad equipment, but the body’s physical limitations. Let’s fix that!


What's holding your golf game back?

How can you expect to drive the ball further or have a consistent swing if your body lacks the proper foundation and fitness to swing the club and play the game?


Since Tiger Woods came onto the scene in 1996 and showed us what a difference strength, stability, and mobility make, those three attributes have been widely accepted aspects of the game of golf.


EDITOR'S NOTE: Dr. Jimmy Yuan is a Chiropractic Physician who practices at Warrior Restoration in Phoenix and Scottsdale, Arizona. Dr. Yuan is a Titleist-Certified Golf Fitness Instructor (Medical 3 and Fitness 2) and has consulted for multiple professional sports teams and athletes (PGA, LPGA, MLB, NFL, NBA, and NHL), including the Arizona Diamondbacks.

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