Consistency! Your body was designed to move often and to eat clean on a consistent basis. This means working out at least 4-5 times per week. If you’re already formulating excuses you’re doomed. There are 168 hours in a week, you can easily find 4. If you don’t like to workout at home, there’s a gym on every other block here in the QC. Same rules apply for nutrition. Most of your meals should include a protein, veggies and water. Sugary drinks are the devil and carbs should b

Travel training tips: We hear all the time about how many hotels have bare minimum equipment to sneak a workout in. Here are a few ways to make the most out of what you might be working with. 1. This one is my favorite. Make light weights feel heavy. You can make 10lb dumbbells feel like 100s if you create a ton of time under tension. For example, when you perform a neutral grip shoulder press take 5 seconds to press and hold for 5 seconds and then lower for 5 seconds. 2.

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Fitness overload is an understatement today. There's been an explosion in choices over the last decade. From CrossFit, FlyWheel, OT, Barre, Boxing Studios and a million other things in between. All of these choices are great because they promote an active and healthy lifestyle. What's not great is getting injured when training. Here are a few tips to keep in mind during every workout. 1) I'll save the BEST for first which is to NEVER compromise your form. Even when you're put

We’ve been very fortunate over the years to train some pretty amazing clients/friends. Reflecting back to what has separated the pack was never anything physical. Instead, it is a tenacious gritty voice that is never heard. It’s a silent voice that is like an internal fire that never wants to be put out. It is no coincidence that these individuals LOVE to workout. The moral of the story is to flip your mental switch EVERY TIME you walk into a gym to squeeze everything out of

Summer is already here! Here’s a great bodyweight routine when you’re bored on the beach :-) Keep those muscles alive! Core/Hip Series(Ground Based): 1 set of each movement 1) Glute Bridge- 10 reps 2) Hip Crossover- 5/side 3) Straight Leg Drops- 5/side 4) “Book Opener” aka 90/90 stretch- 5/side 5) Front plank- 40 secs 6) Side plank- 20 secs/side 7) Cat/Cow- 5 combos 8) 1/2 Kneeling Hip Flexor stretch- 30 secs/side On your feet... One set of the following movements:

I’m writing this newsletter because when it comes to our bodies we have an educational system that teaches us everything about the body except how to move it properly. Here are some tips on the most efficient ways to use your body: 1) Posture-Stack your joints. From your ears down to your ankles your body should form a straight line. Think-Get Tall. 2) Breathing-Close your mouth and breathe with control in and out through your nose. So much research is out there proving w

Many of you know that I'm a broken record in regards to the book, "Younger Next Year" and its message. One of my favorites is, USE IT or LOSE IT. The evidence is clear, if you don't use your muscles they're already on their way out the door. Another one is SURVIVAL OF THE FITTEST. Science will show you that those that choose to engage in regular activity more often have a higher quality of life and generally outlive those that don't by 15-20 years on average. Like Nike h