As with most of my blog posts, someone asks a question and I answer it with my current knowledge base, and then I think, “hmm, let’s delve into this futher.” And as always, I end up learning more, researching more, questioning more, and then ultimately writing a few pages when all I wanted was a few paragraphs. Welcome to the latest version of exactly that.

TDEE

(BMR) Basal Metabolic Rate (60%-75%) + (TEF) Thermic Effect From Food (10%) + (TEPA) Thermic Effect of Physical Activity & (NEAT) Non Exercise Activity Thermogenesis (15%-30%) = (TDEE) Total Daily Energy Expenditure (100%)

Wait! Come…


It all started at a birthday party when a buddy of mine, Matt Fallon, and I were catching up on life. We’re both a little bit on the crazy side in that we like to do marathons, triathlons, and anything else that will push us or challenge us. He had done a full triathlon since the last time I saw him, which I have not, and I was flattered when he said, “You could do it, dude.” I said something along the lines of “Yeah, I don’t know, bro” - not really giving it much thought, or wanting to. The…


Cliff Notes: Every initial interaction with another person is an interview. Whether you like it or not, or even care, the person you meet is gauging if you are worthy of their time. If you would like the interaction to be postitive, much of how it goes is up to you. Your appearance and confidence can set the tone of the interaction.

How you look and feel in the beginning of a new relationship is based on yet another relationship. That relationship is with yourself, and you’ve either been avoiding it or cultivating it. …


As with most of my blog articles, they arise from a question, typically from a client. And when I get asked a question, with my lifelong curiosity, accumulation of fitness certifications, and general health and training knowledge I usually give, what I like to think is a somewhat educated answer.

So when I was asked about testosterone for the first time by a female I was intrigued. I guess I was just thinking of testosterone as a male “thing”. And honestly, I probably wouldn’t have been compelled to write about it until it was a female client that asked me…


I use kettle bells A LOT when training clients, both men and women. Yes, some small bruises may occur while learning how to use them, but I really believe to get the benefits of overall functional fitness, you need to know how to use kettle bells. Let’s go through WHY I like using them so much and then let’s discuss how to use them better.

Why do I like using them so much?:


The people I train are ensured of two things: I’m going to give you my all, and most of the time it’s going to be intense, depending on your level of fitness. One of the ways I like to make the most out of a workout is to implement boxing or kickboxing with strength training. To me, it’s the ultimate combination of strength, speed, cardio, and coordination. When I put people through boxing drills, it’s the closest they’ll come to an interactive game without going through the rigamarole of putting on a uniform. Many gyms do one well, I like…


For any non-trainer out there, here’s a little secret. A good personal trainer should be able to give you a “why” for everything they do throughout the course of the training session. They should be able to tell you why you’re warming up the way you are, why you’re doing the strength training the way you are, why you’re doing the mobility, why you’re doing anything!

And the thing is, it’s not that difficult! It’s not a crazy formula like the picture above. I’ll show you a simple template and within that template you can develop workouts for the week.

This is written for people that may not have access to trainers all the time, or just want to learn a better way to work out by themselves. I think it’ll be beneficial if you know WHAT to do when you walk into your respective gyms or fitness rooms AND also why you’re doing it.


When I train people, I only have an hour. I like to make that hour as efficient as possible. I also like to make the workouts challenging as possible within the realms of my clients capabilities. Over the years I’ve been introduced or come up with my own ways to make a workout not only time consuming and challenging, but also engaging as well. What do I mean by engaging? …


While training people from different backgrounds and different goals, I’ve come across a few mobility tests that I feel you can try and gauge how mobile you are.

Before we start, what is mobility? My definition is: The range of motion we have with our joints with no outside assistance. So it’s how much you can move your thoracic spine without hanging onto a bar, or how high you can lift your leg without propping it onto something.

So the three major areas where I’m looking for mobility are the: shoulders, t-spine, and hips. …

Jayson Westley

I’m a personal trainer in New York City with insane curiosity for fitness, health, and history knowledge. I like to write about topics that make me learn more.

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