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Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
You getting stronger should be of the utmost importance and if you can make this your main objective, especially in the beginning along with your diet being in check, you will be well on your way to fine tune things down the road. In other words, stop looking for the magic bullet and focus on improving your overall strength first.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
Now with all these challenges the gym can be a sanctuary, a place to take care of yourself, to better yourself, and frankly, a place to be around other people who are driven to be healthier. I don’t have a ton of time to spend in the gym and it allows me to spend time with one of my best friends each week while we get some heavy work done. Whether you are new or old to the gym it’s important to be respectful and work in harmony with those around you. Here are five things to remember when you are at the gym.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
When you start to look at workout supplements there are very few products out there that can hold a candle to Branch Amino Acids (BCAAs) when it comes to preventing muscle catabolism (breakdown), and muscle synthesis (recovery). Branched Chain Amino Acids can be added to your arsenal to fight against your body’s unwillingness to change. Beyond the benefits listed above, BCAAs have also can be used to scare away your hunger pains, as they can be used as a zero calorie replacement between meals. With benefits like this, BCAAs are worth adding to your training program.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
You’ve probably heard of the amazing benefits of chia seeds. The powerful antioxidants, the quality source of omegas and fiber that they carry, and don’t forget the protein. For more in-depth info on these powerful little seeds, check out this article that Olympian Labs healthy living coach Jeremy Scott wrote on all the benefits of chia seeds. Chia seeds are easy to add to lots of foods such as oatmeal or smoothies, water, yogurt and on and on. Looking for a sweet treat that will keep your waistline going in the right direction? I dare even say this may be one of the most sinfully good for you treat.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
Let’s all face it, for many of us when we break our routine our healthy habits are usually one of the first things to go out the window. It doesn't matter if we are traveling for business or pleasure, it’s often easier to make an excuse of why it won’t work for us to get in a quick workout or eat healthy than it is to simply get some work done. Let’s explore a few simple workouts that you can do in your hotel room anywhere in the world. Remember, a small workout can be the link to get you through when you run short on time and well as keep you progressing towards your goals.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
I have to be honest with you; I have a love-hate relationship with running. I’ve argued against it for years and still see valid points on why people should not run as much as they do. The beating your body takes when you put tons of miles on it goes without question. On the other hand, there are lots of benefits to running - not only physically but mentally. Several months ago I decided that I really wanted to focus on leaning out and wanted to add a challenge rather than being a hamster at the gym climbing the stairs to nowhere, walking to the sounds of opera, or last being a champion of the elliptical.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
Something that is near and dear to my heart is the problem we have facing our country, and for that matter, the entire world. Childhood obesity is sweeping the nation and robbing our children of healthy, fulfilled lives. Let’s look at some of the stats from the Centers for Disease Control and Prevention (CDC) on the growing problem of childhood obesity.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
Strength should be a priority no matter what your goals are, this goes for young or old. Strength is relative depending on where you are at in your own personal journey. Being able to move efficient and effectively is an important component to being able strong. Having a mobility routine to help you move better is crucial in helping you maintain your highest level of performance. Everyone is different when it comes to the amount of time that needs to be dedicated to your mobility routine and this can change on a weekly basis depending on how your body is reacting to the stimulus you are putting on it.Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
We all go through spells in our lives where we feel entitled; we look around and think why it is not happening for us! “I work harder and eat better than that person and yet they look better than I do!” “I do better at my job, out working everyone around me and still others rise to a position beyond where I am today.” We get caught in the noise of our own pride, losing sight of the path. So today, I’m here asking you to refocus. Put away all the noise of life for a few moments and answer some simple questions. What are YOUR goals?Read More

Ben Novak

OL Strength & Conditioning Specialist

Ben Novak
To build a strong house you must first lay a strong foundation. Without it all else will crumble. The same can be said with strength training. Having a few basic mainstays in your program will insure that you are progressing in strength and building a foundation to make you rock solid. Don’t get me wrong, I love bicep curls as much as the next guy at your local gym, and with a 6’10 wingspan I know that my biceps need more work to look like I even lift. However this accessory movement is something that I build into my program after the main lifts have taken place. There can be arguments for several lifts and their importance to your success, but today I would like to present you with 6 exercises that are the foundation to any great lifting program.Read More
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