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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...
Cardio For Weight Loss!?
I often hear people say, "I want to lose weight. I need to do more cardio." And when they use the term "cardio" in this case, they usually mean long distance steady-state cardiovascular activity. Guess what though? Steady-state cardio, while it may help initially with...
How To Make Dieting Suck Less – 5 Tips and Tricks
We hear all the time... "It's not a diet. It's a lifestyle!" But let's face it...With anything where we can't just do whatever we want, whenever we want, we are going to have some "slip ups." We are going to wake up late because we accidentally turned off our alarm....
Why Activation Exercises Are Important And How To Use Them
Nothing makes me happier than when someone has that AH-HA moment and realizes that they feel the right muscles working. It legit makes me so excited I often have to share the news with whoever is near me. Usually that's Ryan. And I sometimes wonder what must be going...
Simple Doesn’t Mean Easy – Try This Density Interval Workout!
All too often we think we need lots of jumping, burpees, and well, cardio in general, if we want to lose fat. And while all of those moves and exercises should have a place in our routine, overdoing those things may actually be holding us back. Sometimes those...
7 Glute Activation Moves You Don’t Need To Get Down On The Ground For
When we think "Glute Activation," we think about all of those amazing moves done on the ground - glute bridges, donkey kicks, fire hydrants... But what if you can't get down on the ground? What if you have knee pain that makes kneeling uncomfortable? Or what if you...
Buffalo Chicken Quinoa Lettuce Wraps
I LOVE the flavor of Buffalo Chicken. I literally could make myself some sort of Buffalo Chicken something EVERY. SINGLE. DAY! (Heck, I actually have for the last month hehe!) That is why it was love at first sight when one of my trainers shared this Buffalo Chicken...
The Different Types Of “Rest”
When we think "rest," we think about stopping all activity. But our rest intervals don't have to mean we completely stop working EVERYTHING and just stand there not moving, watching the TV in the gym. This also doesn't mean though that rest isn't important and that...
The Hip Mobility RStoration Workout
Preventing injuries is a 3 part process - foam rolling, stretching and activation. (It's what I call theĀ RStoration Method....cause it sounds sexy š hehe) All too often we are doing one, or maybe too, and it's "helping" but the results don't seem to fully last. If...
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Latest From The Blog
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...
Cardio For Weight Loss!?
I often hear people say, "I want to lose weight. I need to do more cardio." And when they use the term "cardio" in this case, they usually mean long distance steady-state cardiovascular activity. Guess what though? Steady-state cardio, while it may help initially with...
How To Make Dieting Suck Less – 5 Tips and Tricks
We hear all the time... "It's not a diet. It's a lifestyle!" But let's face it...With anything where we can't just do whatever we want, whenever we want, we are going to have some "slip ups." We are going to wake up late because we accidentally turned off our alarm....
Why Activation Exercises Are Important And How To Use Them
Nothing makes me happier than when someone has that AH-HA moment and realizes that they feel the right muscles working. It legit makes me so excited I often have to share the news with whoever is near me. Usually that's Ryan. And I sometimes wonder what must be going...
Simple Doesn’t Mean Easy – Try This Density Interval Workout!
All too often we think we need lots of jumping, burpees, and well, cardio in general, if we want to lose fat. And while all of those moves and exercises should have a place in our routine, overdoing those things may actually be holding us back. Sometimes those...
7 Glute Activation Moves You Don’t Need To Get Down On The Ground For
When we think "Glute Activation," we think about all of those amazing moves done on the ground - glute bridges, donkey kicks, fire hydrants... But what if you can't get down on the ground? What if you have knee pain that makes kneeling uncomfortable? Or what if you...
Buffalo Chicken Quinoa Lettuce Wraps
I LOVE the flavor of Buffalo Chicken. I literally could make myself some sort of Buffalo Chicken something EVERY. SINGLE. DAY! (Heck, I actually have for the last month hehe!) That is why it was love at first sight when one of my trainers shared this Buffalo Chicken...
The Different Types Of “Rest”
When we think "rest," we think about stopping all activity. But our rest intervals don't have to mean we completely stop working EVERYTHING and just stand there not moving, watching the TV in the gym. This also doesn't mean though that rest isn't important and that...
The Hip Mobility RStoration Workout
Preventing injuries is a 3 part process - foam rolling, stretching and activation. (It's what I call theĀ RStoration Method....cause it sounds sexy š hehe) All too often we are doing one, or maybe too, and it's "helping" but the results don't seem to fully last. If...