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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 the RStoration Method....cause it sounds sexy 😉 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...
15 Moves To Improve Your Hip Mobility
Mobility is not the same as flexibility. Nor is it the same as stability. But for true mobility, you need both a certain amount of stability and flexibility of the muscles around the joint. Heck, you even need a certain amount of distal stability and mobility in order...
When You Are In Pain, What Do You Do?
When you are in pain, what do you do? Do you... A. Avoid any sort of exercise. I mean you need to "rest" it, right? B. Power through. No pain no gain! C. Randomly and sporadically throw in some "rehab" and simply avoid the moves that cause pain. D. Just figure you can...
Why Protein Is Key – Even For Veggie Lovers!
Can you be Vegetarian BUT still eat a diet rich in protein? The answer... YES! When we think about dieting and "eating well," we think about whole natural foods. We even think about cutting calories if weight loss is our goal. But so often we do these two things and...
The Squat And Press 1 Minute Max Out
Not all workouts to build strength need to be done for reps and sets. Sometimes INTERVALS can help you build strength, especially if you need to challenge yourself with just your own bodyweight! If you want a 30 minute workout to build your leg, chest, shoulder, arm...
Does Spot Reduction Really Work?
Spot Reduction... When I first started out, I would get asked, "How can I just tone (insert specific area as they grabbed it here)?" I would hear that phrase and roll my eyes. My answer would always be..."You can't spot reduce an area." Like DUH! 😛 And you...
Why You NEED To Start Tracking Your Food!
Tracking your food SUCKS. It's the worst. BUT it is also the BEST way to learn how to eat well and really understand what proper nutrition looks like so you can learn to eat intuitively. Tracking is like studying for a test. You don't want to do it. But you've got to...
Rest Is Overrated!
You get injured. What is often the first thing you are told to do? REST! When someone gets injured, the "safe" thing to say is "Rest it." But REST is OVERRATED when it comes to preventing and alleviating injuries. Now I'm not talking about recovery from workouts or...
Build A Strong Core With This Bodyweight Unilateral Core Burner
Building a strong core means getting your abs and glutes firing properly. It means using moves that target your abs and glutes in a way that you can focus on them working before integrating them into more compound moves. BUT it isn't just about activating and then...
Need A Quick Snack? Try This Apple Dipper!
I don't know about all of you, but I LOVE apples and peanut butter! But I've gotten asked, "Is fruit healthy?" My opinion - HECK YES! Do I believe that carbs need to be dialed in like all macros? YUP! But can fruit provide nutritional benefit and be included in our...
5 Bodyweight Upper Body Exercise (no equipment needed!)
Stop wasting time on bicep curls and isolated tricep extensions. If you want strong, and sexy arms, it's time you started focusing on HYBRID exercises. These moves will get you better results in less time because they work more muscles at once, including the larger...
AH! One Side Is Weaker! What Do I Do?
First off, I just want to say that you are never going to be perfectly balanced. Heck, if you brush your teeth with only one hand twice a day or press the gas pedal with your right foot...right there you are already creating an imbalance! And we do way worse things...
Intermittent Fasting – The Good, The Bad And The Ugly
Meal timing...Should you eat 6 small meals a day or fast for days at a time? There is so much conflicting information out there, especially with the popularity of Intermittent Fasting (IF) on the rise. And I'm going to tell you the answer right up front... I believe...
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Latest From The Blog
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 the RStoration Method....cause it sounds sexy 😉 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...
15 Moves To Improve Your Hip Mobility
Mobility is not the same as flexibility. Nor is it the same as stability. But for true mobility, you need both a certain amount of stability and flexibility of the muscles around the joint. Heck, you even need a certain amount of distal stability and mobility in order...
When You Are In Pain, What Do You Do?
When you are in pain, what do you do? Do you... A. Avoid any sort of exercise. I mean you need to "rest" it, right? B. Power through. No pain no gain! C. Randomly and sporadically throw in some "rehab" and simply avoid the moves that cause pain. D. Just figure you can...
Why Protein Is Key – Even For Veggie Lovers!
Can you be Vegetarian BUT still eat a diet rich in protein? The answer... YES! When we think about dieting and "eating well," we think about whole natural foods. We even think about cutting calories if weight loss is our goal. But so often we do these two things and...
The Squat And Press 1 Minute Max Out
Not all workouts to build strength need to be done for reps and sets. Sometimes INTERVALS can help you build strength, especially if you need to challenge yourself with just your own bodyweight! If you want a 30 minute workout to build your leg, chest, shoulder, arm...
Does Spot Reduction Really Work?
Spot Reduction... When I first started out, I would get asked, "How can I just tone (insert specific area as they grabbed it here)?" I would hear that phrase and roll my eyes. My answer would always be..."You can't spot reduce an area." Like DUH! 😛 And you...
Why You NEED To Start Tracking Your Food!
Tracking your food SUCKS. It's the worst. BUT it is also the BEST way to learn how to eat well and really understand what proper nutrition looks like so you can learn to eat intuitively. Tracking is like studying for a test. You don't want to do it. But you've got to...
Rest Is Overrated!
You get injured. What is often the first thing you are told to do? REST! When someone gets injured, the "safe" thing to say is "Rest it." But REST is OVERRATED when it comes to preventing and alleviating injuries. Now I'm not talking about recovery from workouts or...
Build A Strong Core With This Bodyweight Unilateral Core Burner
Building a strong core means getting your abs and glutes firing properly. It means using moves that target your abs and glutes in a way that you can focus on them working before integrating them into more compound moves. BUT it isn't just about activating and then...
Need A Quick Snack? Try This Apple Dipper!
I don't know about all of you, but I LOVE apples and peanut butter! But I've gotten asked, "Is fruit healthy?" My opinion - HECK YES! Do I believe that carbs need to be dialed in like all macros? YUP! But can fruit provide nutritional benefit and be included in our...
5 Bodyweight Upper Body Exercise (no equipment needed!)
Stop wasting time on bicep curls and isolated tricep extensions. If you want strong, and sexy arms, it's time you started focusing on HYBRID exercises. These moves will get you better results in less time because they work more muscles at once, including the larger...
AH! One Side Is Weaker! What Do I Do?
First off, I just want to say that you are never going to be perfectly balanced. Heck, if you brush your teeth with only one hand twice a day or press the gas pedal with your right foot...right there you are already creating an imbalance! And we do way worse things...
Intermittent Fasting – The Good, The Bad And The Ugly
Meal timing...Should you eat 6 small meals a day or fast for days at a time? There is so much conflicting information out there, especially with the popularity of Intermittent Fasting (IF) on the rise. And I'm going to tell you the answer right up front... I believe...