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The experience-based guide to overcoming pectus excavatum. Learn all about PE, treatment options, and exercise and nutrition recommendations.
Learn how to manipulate the most important variables in your training to build muscle as fast as possible. Ten chapters of actionable info.
Latest Posts, Articles, & Podcasts
Top 5 Chest Exercises For Pectus Excavatum
1. Bench Press (as a measurement of strength – minimum 1x bodyweight max as a starting goal) 2. Push-ups (AMRAP to failure at end of
Working out after the Nuss Procedure
Putting metal bars in your chest is no small feat and the first thing you may be wondering (I know I was) is how long
How To Bench 225 With Pectus Excavatum
Now why am I singling out a 225lb bench? For one, it’s a major milestone for new trainees, hitting 2 plates on bench for the
Fiber and Resistant Starch – Yesterday’s Coffee: Episode 60
In this week’s episode of Yesterday’s Coffee, we’re discussing fiber and resistant starch. These powerful tools care for the gut and in turn, support all
Training Logs – Yesterday’s Coffee: Episode 59
In this week’s episode of Yesterday’s Coffee, we discuss the importance of keeping a training log. Being able to see what has worked in the
Fat-Loss, Maintenance, and Massing Phases – Yesterday’s Coffee: Episode 58
In this week’s episode of Yesterday’s Coffee, we discuss the importance of fat-loss, maintenance, and massing phases and how each of these should be used
Carb Cycling and Weight Fluctuations – Yesterday’s Coffee: Episode 57
In this week’s episode of Yesterday’s Coffee, we discuss how carb cycling impacts your weight, specifically during a weight loss phase. These weight fluctuations are
Working Out At Home – Yesterday’s Coffee: Episode 56
In this week’s episode of Yesterday’s Coffee, we discuss how to workout at home, including the equipment we’d recommend (that you can still find), the
How To Lose Weight – Yesterday’s Coffee: Episode 55
What can you do to lose weight? What options do you have when progress starts to slow down? What “tools” make the most sense to
“I’m Doing Everything Right, But Not Losing Weight” – Yesterday’s Coffee: Episode 54
In this week’s episode of Yesterday’s Coffee, we discuss what to do when you think are doing everything right but you are stuck at a
The Best Diet For Busy People – Yesterday’s Coffee: Episode 53
In this week’s episode of Yesterday’s Coffee, we discuss the best diet for busy people. Learn the in’s and out’s of a successful diet and
Exercising After Extended Time Off – Yesterday’s Coffee: Episode 52
In this week’s episode of Yesterday’s Coffee, we discuss how to restart exercising after a long time off. Learn how to adjust your volume, intensity,
Food Logs – Stop Logging Your Food
Do you keep a food log? If you are trying to accomplish any sort of body composition goal, be it weight loss or building muscle,
The 7 Laws of Fat Loss
Losing weight in the age of social media. With the prevalence of fitness-related posts on the internet and social media, you’d think looking for advice
Time Was Never The Problem – These 3 Things Are Keeping You Out Of Shape
Time never was, nor ever will be an excuse for not getting in shape. One of the most common excuses I hear as a coach
Chest & Quads Workout | Quarantine Workout
First workout in the newly built basement gym. If you’re struggling to figure out how to workout at home, let me know and I’ll help
Kitchen Table Rows – Inverted Rows
How to train your back with no weights, pull-up bars, or bands. https://www.youtube.com/watch?v=21WqxIaQGmM
How To Workout At Home
This is how you build a workout for any goal that can be performed anywhere. These same variables can be used and manipulated whether you
How To Do Dumbbell Rows
The dumbbell row is one of the best exercises for building a big back. What makes it so great is how malleable it is to
Warm-up Routine
An overview of how to properly warm-up for a strength training workout. https://www.youtube.com/watch?v=VuhOHsLMrF0&t=25s
Macronutrients: Fats | Carbs | Proteins
Today we’re discussing the basics of nutrition, namely calories and macronutrients, macros for short. The macros are fats, carbohydrates, and proteins, each delivering energy to
Master The Bench Press
Learn how to bench press properly and how to adjust points of emphasis based on your goals. https://www.youtube.com/watch?v=8vywLVZ2GS8&t=25s
3 Exercises For Pectus Excavatum
As someone who was born with pectus excavatum and went on to have the Nuss procedure performed to correct it, I’ve experimented with just about
Top 3 Posture Fixes For Pectus Excavatum
Improving your posture is one of the best things you can for your general health, especially if you have pectus excavatum. Rounding of the shoulders,
How To Lose Weight During The Holidays – Yesterday’s Coffee: Episode 51
In this week’s episode of Yesterday’s Coffee, we discuss how to lose weight through the holidays, despite the additional temptations and family gatherings. We go
Spinach Extract Is Basically A Steroid? Yesterday’s Coffee: Episode 50
In this week’s episode of Yesterday’s Coffee, we chat about plants! Specifically anti-nutrients (including lectins) and how to work around their negative side effects. Also
Build Your Chest With This Drill
Use this drill to determine how you should be performing the majority of your chest movements, whether that be on an incline, decline, or flat
Red Meat News & The Impossible Taste Test – Yesterday’s Coffee: Episode 49
In this week’s episode of Yesterday’s Coffee, we discuss the recent nutrition recommendations around red meat and conduct a taste test between the popular “Impossible”
The Impossible Burger & Beyond Meat – Yesterday’s Coffee: Episode 48
On this week’s episode of Yesterday’s Coffee, we chat about the new meat alternative burger craze, specifically: The Impossible Burger that is popping up in
Carb Cycling – Yesterday’s Coffee: Episode 47
In today’s episode of Yesterday’s Coffee, we discuss a high-level nutrition strategy known as carb cycling. Carb cycling looks to maximize the effectiveness of every
Does The Size of a Muscle Affect How It Should Be Trained? Yesterday’s Coffee: Episode 46
In today’s episode of Yesterday’s Coffee, we chat about whether or not the size of a muscle affects how it should be trained. Do smaller
Build Your Deadlift – Training Session – August 2019
Here’s a training style I use when working to increase my max lifts. The basic idea is: Main Lift (Deadlift): Following a strength progression —
Intermittent Fasting Makes You Weaker? Yesterday’s Coffee Episode 45
In today’s episode of Yesterday’s Coffee, we are discussing a brand new study looking at the effects of intermittent fasting on strength output. These results
The Vagus Nerve – The Mind’s Connection To The Physical World – Yesterday’s Coffee Episode 44
In today’s episode of Yesterday’s Coffee, we are discussing the Vagus nerve. This nerve serves as the junction between our mental thoughts and our physical
New Food Label, Potential Diabetes Link, Small Frequent Meals – Yesterday’s Coffee: Episode 43
In today’s episode of Yesterday’s Coffee, we are discussing the new nutrition label, a potentially new cause of type 2 diabetes, and the effect of
Can You Eat Too Much Protein? – Yesterday’s Coffee: Episode 42
In today’s episode of Yesterday’s Coffee, we are discussing whether or not you can have too much protein and if so, what the ramifications might
Getting To Know Us (Part 2) – Yesterday’s Coffee: Episode 41
In today’s episode of Yesterday’s Coffee, we have part 2 of our series on helping you guys get to know us better! This week Alexa
Getting To Know Us (Part 1) – Yesterday’s Coffee: Episode 40
In today’s episode of Yesterday’s Coffee, we have part 1 of a 2 part series on helping you guys get to know us better! First
How To Drink Alcohol and Lose Weight
Is it possible to lose weight and still keep a social life? Absolutely. You just need to know what you’re doing. Check out these tips
Increase Your 1-Rep Max – Yesterday’s Coffee: Episode 39
In today’s episode of Yesterday’s Coffee, we discuss the basic principles of training for strength and how this differs from training for muscle size. We
New Year’s Resolution Check-in – Yesterday’s Coffee: Episode 38
In today’s episode of Yesterday’s Coffee, we discuss the progress we’ve made (or haven’t made) towards the New Year’s Resolutions we set for ourselves in
Weight-Loss Surgery – Yesterday’s Coffee: Episode 37
In today’s episode of Yesterday’s Coffee, we chat about weight-loss surgeries and if it’s an option you should consider. We want you to be informed
Sleep – Yesterday’s Coffee: Episode 36
On this week’s episode of Yesterday’s Coffee, we tell you why you’re not special and your body cannot run optimally on 3 hours of sleep
Artificial Sweeteners – Yesterday’s Coffee: Episode 35
On this week’s episode of Yesterday’s Coffee, we argue about artificial sweeteners, so you truly have both sides of the story. Current research is inconclusive,
Reverse Dieting – Yesterday’s Coffee: Episode 34
In this week’s episode of Yesterday’s Coffee, we chat about reverse dieting – what it is, why it’s important, and what to keep in mind
New Evidence For Spot Reduction – Yesterday’s Coffee: Episode 33
In this week’s episode of Yesterday’s Coffee, we dive into a study published in 2017 that has just started gaining popularity – a study supporting
Intermittent Fasting
Intermittent fasting is not a diet. It’s a nutrient timing strategy. The basic idea of intermittent fasting is confining your meals to a “feeding window”,
Should You Do Keto?
I know you have friends in keto right now. I know you’ve heard it’s the greatest thing under the sun. I also know you have concerns about
How To Build Muscle As Fast As Possible
I really want you guys to think about this for a second. Building muscle can be broken down into a 3 part cycle: Breakdown – Recover
Most Asked Questions (Part 2) – Yesterday’s Coffee: Episode 32
In this week’s episode of Yesterday’s Coffee, we are answering the rest of the most asked questions we receive on a weekly and even daily
Most Asked Questions (Part 1) – Yesterday’s Coffee: Episode 31
In this week’s episode of Yesterday’s Coffee, we are answering the most asked questions we receive on a weekly and even daily basis. From the
Exercise Order – Yesterday’s Coffee: Episode 30
In this week’s episode of Yesterday’s Coffee, we are discussing why the order in which you perform exercises in a training program is important. While
Protein Powder – Yesterday’s Coffee: Episode 29
In this week’s episode of Yesterday’s Coffee, we are discussing protein powder. We cover the main uses for protein powder, why you would use it
How to Optimize Your Meals – Yesterday’s Coffee: Episode 28
In this week’s episode of Yesterday’s Coffee, we are discussing how to optimize your meals and how to structure your macros based on the setup
Does Strength Training Matter For Fat Loss? Yesterday’s Coffee: Episode 27
In this week’s episode of Yesterday’s Coffee, we are discussing the importance of incorporating strength training into your routine when you have a fat loss
Why You Can’t Lose Belly Fat – Yesterday’s Coffee: Episode 26
In this week’s episode of Yesterday’s Coffee, we are discussing the idea of spot reduction, or put another way, why you can’t just lose body
Eggs Increase Risk of Heart Disease? Yesterday’s Coffee: Episode 25
In this week’s episode of Yesterday’s Coffee, we are discussing a new study that has come out linking eggs and cholesterol intake to coronary artery
How to Diet While Traveling – Yesterday’s Coffee: Episode 24
In this week’s episode of Yesterday’s Coffee, we are discussing what to do when you are traveling and trying to accomplish your fitness goals. We
The Whole 30 Program – Yesterday’s Coffee: Episode 23
In this week’s episode of Yesterday’s Coffee, we are discussing The Whole 30 Program. We run through what the rules of this diet are, the
Ideal Training Splits and Frequency – Yesterday’s Coffee: Episode 22
In this week’s episode of Yesterday’s Coffee, we are discussing training splits and training frequency. How many days should you train each week? What is
Sugar – Yesterday’s Coffee: Episode 21
In this week’s episode of Yesterday’s Coffee, we are discussing sugar. Do different types of sugar have different effects on your body? Do you have
Caffeine and Coffee – Yesterday’s Coffee: Episode 20
In this week’s episode of Yesterday’s Coffee, we are discussing caffeine and coffee. More specifically, we are looking at the effect caffeine has on your
Alcohol – Yesterday’s Coffee: Episode 19
In this week’s episode of Yesterday’s Coffee, we discuss how consuming alcohol affects fat loss and muscle building. Learn about how alcohol is metabolized and
“Detoxing” – Yesterday’s Coffee: Episode 18
In this week’s episode of Yesterday’s Coffee, we discuss the controversial topic of Detoxing. We have a few key takeaways on what a detox should
Cholesterol Is Not The Problem – Yesterday’s Coffee: Episode 17
In this week’s episode of Yesterday’s Coffee, we discuss cholesterol, what it is, how it functions, and why it is so vitally important. Did you
New Year’s Resolutions 2019 – Yesterday’s Coffee: Episode 16
In this week’s episode of Yesterday’s Coffee, we discuss New Year’s Resolutions. Is it worth making a resolution? How many people actually follow through on
How Fast You Should Lose Weight (and Gain Weight) – Yesterday’s Coffee: Episode 15
In this week’s episode of Yesterday’s Coffee, we discuss how fast you should be losing weight and/or gaining weight. A common trap in the fitness
Why Plant-Based Diets Are Not Healthier – Yesterday’s Coffee: Episode 14
In this week’s episode of Yesterday’s Coffee, we discuss common misconceptions around plant-based or vegetarian style diets. Learn why plant-based diets are not healthier than
Foundational Exercises – Yesterday’s Coffee: Episode 13
In this week’s episode of Yesterday’s Coffee, we discuss the foundational exercises that make up the base of a proper training program. We cover how
Holiday Diet Tips – Yesterday’s Coffee: Episode 12
In this week’s episode of Yesterday’s Coffee, we discuss how to navigate the holidays when you are on a diet. Do you need to avoid
Boston Weight Loss Study (2018) – Yesterday’s Coffee: Episode 11
In this week’s episode of Yesterday’s Coffee, we discuss the weight loss study performed by Children’s Hospital in Boston. Learn why you can never take
Stress & Adrenal Fatigue – Yesterday’s Coffee: Episode 10
In this week’s episode of Yesterday’s Coffee, we discuss the topic of stress and adrenal fatigue. What is stress? What hormones are involved in stress
Food Logs & MyFitnessPal – Yesterday’s Coffee: Episode 9
In this week’s episode of Yesterday’s Coffee, we discuss the topic of food logs. Why is logging your food so important? Is this something you
Dealing with Plateaus – Yesterday’s Coffee: Episode 8
In this week’s episode of Yesterday’s Coffee, we discuss the topic of plateaus. This is something that everyone will run into at some point, no
Cardio – Yesterday’s Coffee: Episode 7
In this week’s episode of Yesterday’s Coffee, we discuss the topic of cardio. Is steady state cardio going to destroy your hard earned muscle tissue?
Intermittent Fasting and The Ketogenic Diet – Yesterday’s Coffee: Episode 6
In this week’s episode of Yesterday’s Coffee, we discuss the merits of two very popular diets: Intermittent Fasting and the Ketogenic Diet. Learn about the
Micronutrients and Supplements – Yesterday’s Coffee: Episode 5
In this week’s episode, we discuss the role micronutrients (vitamins and minerals) play in the diet. We also touch on a number of different supplements
Macronutrients – Yesterday’s Coffee: Episode 4
In this episode, we cover the three macronutrients: fats, carbs, and protein. We discuss the role each one plays in your diet, why keeping track
Muscle Building Basics – Yesterday’s Coffee: Episode 3
In this episode, we go over the basics of how to build muscle. Learn about proper expectations for progress, nutritional strategies for mass gain, ideal
Fat Loss Basics – Yesterday’s Coffee: Episode 2
In this episode, we go over the basics of fat loss, touching on metabolism, macronutrients for fat loss, and exercise schemes.
Creating Fitness Goals – Yesterday’s Coffee: Episode 1
Today’s episode covers how to go about creating a fitness goal. What is a reasonable goal? What do you need to be prepared for mentally?
Squat 101: Intro To Squatting Technique & Progression
The squat is a foundational exercise that should be found in just about every program. As one of the most basic human movements, it can
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