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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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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