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A Quick Macro “Cheat Sheet”
MACROS - You may have heard this word recently when someone mentioned a new diet they were starting. But what the heck are macros and how do you "hit" or "fit" something into them? I wanted to give you a little "cheat sheet" guide to macros and why paying attention to...
15 Moves To Improve Your Shoulder And Scapular Mobility And Stability
Often one of the first "warning signs" of potential injury can be immobility...especially when you notice a lack of mobility only during specific movements or on one SIDE of your body. Neck pain? Shoulder pain? Upper back aches and pains? Heck..even wrist and elbow...
Do You Have Dead Butt Syndrome!?!
Ok…So your butt is not technically “dead” but Dead Butt Syndrome is a very common name for an all too common problem - underactive glutes! So what does “dead butt” and “underactive glutes” mean? Dead Butt Syndrome is when your glutes aren’t firing as efficiently or...
The Chest, Shoulders And Triceps Density Workout!
Want to strengthen and tone your upper body and core, but short on time? Then Density Sets are the way to go! With Density Sets you can not only build strength but also burn fat in less time because not only are you lifting, but you are creating a greater training...
The Forgotten Core Burner – Work Your Inner Thighs, Glutes And Abs!
We all know we can't spot reduce by only working our "problem areas," but that doesn't mean we can't and shouldn't do workouts to focus on those areas of our core that need the most work! And too often when we do our core workouts, we only focus on our abs. But your...
Let’s Talk Supplements – Breaking Down BCAAs
BCAAs - It's All About The Amino Acids! Other than protein powders, BCAAs supplements are actually the supplement I get asked about the most, especially when people come from bodybuilding circles. We always think MORE IS BETTER...so more amino acids, especially when...
When And Why To Use Compound, Hybrid And Isolation Exercises
With the growing popularity of functional fitness and quick workouts, there is a tendency to "demonize" isolation exercises and believe that hybrid and compound moves are all you need. Isolation moves get a bad rap because they don't provide as much "bang for your...
Stop Torturing Your Rotator Cuff!
Rotator cuff injuries are all too common. And often when we have an injury, we think the muscle must have been weak and that is why they got hurt. But all too often that IS NOT the case. All too often smaller, weaker muscles end up injured because they become...
The Prevent Lower Back Pain Workout
If you want to stay injury free, it isn't enough to just rest and then return to your normal routine. You've got to CORRECT the problem that caused the pain to occur aka address the movement distortions, compensations and imbalances that lead to the overload. And in...
Macro-Friendly Pizza – Curb Those Cravings
I believe eating well is a balance...and sometimes that balance even means having no balance aka what I consider "cheat days." But for those days you don't fully feel like indulging but do have a hankering for some of those not so healthy treats, it can be fun to come...
Ladies…Protein WON’T Make You Bulky!
So one of my male clients told me a few of his female co-workers wanted to start losing some weight. He told them they should eat more protein. And they said back to him, "But we don't want to get bulky!" WHAAAAAAAT!?! I was a bit stunned when he told me this. They...
Do You Really Have Lower Abs?
GASP! Maybe there is something to this LOWER AB thing! Fitness elitists will get really mad if you utter the term "lower abs." Because technically there is no lower ab muscle. Technically it is all the same muscle the rectus abdominis that we are usually targeting...
6 Abduction Exercises To Strengthen Your Glute Medius
It isn't always about making an exercise harder to get results. Sometimes it is about doing the same, but different. What that means is that you are doing the same basic movement but with different positioning, for instance doing something seated vs. standing. This...
The Bodyweight Core And Leg Workout
To get in a killer core workout, you don't need weights or fancy equipment. You don't need to do a ton of crunches either. You can get killer results by working your core with BODYWEIGHT unilateral leg moves, hanging abs, planks and bridges. These moves not only work...
3 Compound Moves You Don’t Realize Are AMAZING For Your Core!
There are some moves we really feel working our abs and core when we do them. But there are others we don't realize worked certain muscles until we are sore the next day! These 3 compound exercises are a great way to strength multiple large muscles at once while also...
Burners – Use These To Get Better Results FASTER!
Sometimes you just want a little something to ENHANCE your results - to give you that little edge without you completely having to change your routine. This is when you add in what I call BURNERS. What Are Burners? Whether you call them a finisher or burnout instead,...
Spinach And Sun-Dried Tomato Omelet Sandwich
Whether your a vegetarian, or just not that huge a fan of chicken or meat in general, you can still get in your protein AND lots of vegetables. Eggs, or even egg whites if you want something a little lower fat to hit your macros, are a great source of protein! So if...
The Glute Strength Workout
There are 4 pieces to a proper workout routine - foam rolling, stretching, activation and strengthening. If you want results, especially if those results involve strengthening your glutes, you need to make sure your workouts include all 4 parts! Below is a possible...
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A Quick Macro “Cheat Sheet”
MACROS - You may have heard this word recently when someone mentioned a new diet they were starting. But what the heck are macros and how do you "hit" or "fit" something into them? I wanted to give you a little "cheat sheet" guide to macros and why paying attention to...
15 Moves To Improve Your Shoulder And Scapular Mobility And Stability
Often one of the first "warning signs" of potential injury can be immobility...especially when you notice a lack of mobility only during specific movements or on one SIDE of your body. Neck pain? Shoulder pain? Upper back aches and pains? Heck..even wrist and elbow...
Do You Have Dead Butt Syndrome!?!
Ok…So your butt is not technically “dead” but Dead Butt Syndrome is a very common name for an all too common problem - underactive glutes! So what does “dead butt” and “underactive glutes” mean? Dead Butt Syndrome is when your glutes aren’t firing as efficiently or...
The Chest, Shoulders And Triceps Density Workout!
Want to strengthen and tone your upper body and core, but short on time? Then Density Sets are the way to go! With Density Sets you can not only build strength but also burn fat in less time because not only are you lifting, but you are creating a greater training...
The Forgotten Core Burner – Work Your Inner Thighs, Glutes And Abs!
We all know we can't spot reduce by only working our "problem areas," but that doesn't mean we can't and shouldn't do workouts to focus on those areas of our core that need the most work! And too often when we do our core workouts, we only focus on our abs. But your...
Let’s Talk Supplements – Breaking Down BCAAs
BCAAs - It's All About The Amino Acids! Other than protein powders, BCAAs supplements are actually the supplement I get asked about the most, especially when people come from bodybuilding circles. We always think MORE IS BETTER...so more amino acids, especially when...
When And Why To Use Compound, Hybrid And Isolation Exercises
With the growing popularity of functional fitness and quick workouts, there is a tendency to "demonize" isolation exercises and believe that hybrid and compound moves are all you need. Isolation moves get a bad rap because they don't provide as much "bang for your...
Stop Torturing Your Rotator Cuff!
Rotator cuff injuries are all too common. And often when we have an injury, we think the muscle must have been weak and that is why they got hurt. But all too often that IS NOT the case. All too often smaller, weaker muscles end up injured because they become...
The Prevent Lower Back Pain Workout
If you want to stay injury free, it isn't enough to just rest and then return to your normal routine. You've got to CORRECT the problem that caused the pain to occur aka address the movement distortions, compensations and imbalances that lead to the overload. And in...
Macro-Friendly Pizza – Curb Those Cravings
I believe eating well is a balance...and sometimes that balance even means having no balance aka what I consider "cheat days." But for those days you don't fully feel like indulging but do have a hankering for some of those not so healthy treats, it can be fun to come...
Ladies…Protein WON’T Make You Bulky!
So one of my male clients told me a few of his female co-workers wanted to start losing some weight. He told them they should eat more protein. And they said back to him, "But we don't want to get bulky!" WHAAAAAAAT!?! I was a bit stunned when he told me this. They...
Do You Really Have Lower Abs?
GASP! Maybe there is something to this LOWER AB thing! Fitness elitists will get really mad if you utter the term "lower abs." Because technically there is no lower ab muscle. Technically it is all the same muscle the rectus abdominis that we are usually targeting...
6 Abduction Exercises To Strengthen Your Glute Medius
It isn't always about making an exercise harder to get results. Sometimes it is about doing the same, but different. What that means is that you are doing the same basic movement but with different positioning, for instance doing something seated vs. standing. This...
The Bodyweight Core And Leg Workout
To get in a killer core workout, you don't need weights or fancy equipment. You don't need to do a ton of crunches either. You can get killer results by working your core with BODYWEIGHT unilateral leg moves, hanging abs, planks and bridges. These moves not only work...
3 Compound Moves You Don’t Realize Are AMAZING For Your Core!
There are some moves we really feel working our abs and core when we do them. But there are others we don't realize worked certain muscles until we are sore the next day! These 3 compound exercises are a great way to strength multiple large muscles at once while also...
Burners – Use These To Get Better Results FASTER!
Sometimes you just want a little something to ENHANCE your results - to give you that little edge without you completely having to change your routine. This is when you add in what I call BURNERS. What Are Burners? Whether you call them a finisher or burnout instead,...
Spinach And Sun-Dried Tomato Omelet Sandwich
Whether your a vegetarian, or just not that huge a fan of chicken or meat in general, you can still get in your protein AND lots of vegetables. Eggs, or even egg whites if you want something a little lower fat to hit your macros, are a great source of protein! So if...
The Glute Strength Workout
There are 4 pieces to a proper workout routine - foam rolling, stretching, activation and strengthening. If you want results, especially if those results involve strengthening your glutes, you need to make sure your workouts include all 4 parts! Below is a possible...