Words by Joe Hamilton, MS, NASM-CPT and CNC

SpinDoctorsPerformance.com

There is so much noise out there on how to be fit, what exercises are best, best fitness goals, and what diet to try next. As a personal trainer, athlete, nutrition coach, and a 20-year weight lifter, the longer I do this, the more confused I can get with all the “expert” opinions. So here are five practical tips I have as we move into 2021 that will have profound effects on your health and consistently pay the biggest dividends on your health, longevity and performance.

1) Remember that exercise is…


Congrats, you now have a smart trainer! For us, in the Northern Hemisphere, that can be a game-changer. We now have a controlled environment that allows us to monitor power and heart rate. We also now can get very effective workouts. I have learned a couple of things working with my athletes and owning and training on dumb and smart trainers for the last 15 years. I hope this saves you some level of frustration.

  1. Riding the indoor trainer can be taxing and can cause burnout quickly. So take some time to mix things up a bit. If you can…

2020 was a challenging year, especially for those, like myself, who are used to training for endurance events throughout the summer. Although this year brought disappointment, it also brought opportunity. I finally had the opportunity to focus my training on a section of the body I have neglected in the past: The upper body. You have to remember; I come from the ectomorph species of phenotypes. Ideally, I am super skinny (with a small spare tire) on top with overly broad muscular glutes and quads. …


There’s no doubt this year has been dramatically different than any previous year I have been a personal trainer. Unable to participate in events, training in isolation, working from home, working around new family obligations, and financial setbacks are just some of the things happening to all of us and forcing us to adapt.

Our exercise routines have to now be more flexible and adaptable than ever before. For example, our workout schedule now has to happen around the kids’ school schedule or a busy work schedule, not always 8–5 pm. Our personal goals and perspectives as to why we…


Ahh, spring is in the air. Roads and trails are drying up, and it’s just about time to pull out the mountain bike. Through two decades of personal mountain bike experience and working with mountain bike athletes all over the country, here are a few fundamental tips to keep in mind to ensure every ride is better than the last:

1. Ensure You Maintain Your Bike

Ensure the basics are done, such as a chain check, brake checks, tire checks and cable checks. These are often the small things that give out when least expected.

2. Ride with Better Riders…


Words by Joe Hamilton

Many endurance athletes have a genuine dislike for spending time in the gym. There is no doubt, most athletes prefer training specifically for their sport and often outside when possible. While there is merit to this, there is also merit in incorporating a periodized strength training program into your endurance training, especially during certain times of the year. Strength training is the result of training both the muscular and the nervous systems to deliver force when it is needed. Training one without the other is inadequate for high-performance competition. The nervous system’s job is to recruit…


Keeping off excess weight can be difficult around the holidays. For example, The “Thanksgiving turkey dinner” we all likely ate equates to around 5000 calories consumed in a single day. To provide context to this, an average woman needs to eat about 2000 calories per day to maintain her weight. An average man needs approximately 2500 calories to maintain his weight. The average person (male or female) will burn between 450 to 750 calories per hour cycling. The number of calories are dependent on your weight, speed, and duration. Looking at this from the best-case scenario (i.e. a burn rate…


November is the Time to Set those Goals

We have one less hour of day light and the temps continue to get colder. On top of this, we are heading into the holidays. Now is the best time to get ahead and set those goals. These goals should be developed with the intention of maintaining the cardio and strength fitness you have gained over the summer months in order to reach the level of fitness you want to achieve by next summer. I always seem to add 5–10 lbs during the winter, only to find that I am spending most…


November is a great time to begin establishing goals.

We have one less hour of day light and the temps continue to get colder. On top of this, we are heading into the holidays. Now is the best time to get ahead and set those goals. These goals should be developed with the intention of maintaining the cardio and strength fitness you have gained over the summer months in order to reach the level of fitness you want to achieve by next summer. I always seem to add 5–10 lbs during the winter, only to find that I am spending…

Joe Hamilton

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