Forever…  In reality this question does not exist. Once you commit to bettering yourself, health and fitness becomes a LIFEstyle with all of your decisions (inside & outside the gym) fitting that mold. A better question would be how long are my goals going to take. I know it can seem like we are just “going through the motions” every year when someone asks us to write down our goals. But in reality, this is what gives us direction for our training, sets up our mindset, and influences the decisions we make in the calendar year.  This will not be your ordinary “setting goals for 2020 new year new me”.  Your goals first have to match your intentions AND your actions. Example 1: if your first goal is to put 20 pounds on your back squat in the next three months, you better be ready to do the necessary mobility,...Read more

Baby Got Back… Chances are if you are an active exerciser, you’ve got some form of aspiration to build a backside. Whether that’s to build for strength, build for looks, or boffum! So let’s talk about some ways to build YOUR best backside. Disclaimer: your goals should be specific to you. That means you should embrace building your best self, which has nothing to do with how anyone else looks. Comparisons only lead to insecurities and there is no room for that in your positive being. Factor 1: Genetics If you’ve read any of my other blogs about building up a certain part of your body, increasing strength, or anything health & fitness, you know how this goes. Genetically you are dealt cards that you have no control over. That means that we have to work with what we’ve got. Your ability to build muscle on the backside is influenced...Read more

One of the most common things we all seek to achieve is the illusive “6-pack”. To some of us, this is the ULTIMATE goal of health & fitness. We picture it as a direct reflection of the amount of work we put into our active lifestyle. So what factors play a role in finding your abs? There are 3 main things we think about when it comes to developing the abdomen: 1) genetics, 2) the kitchen, and 3) exercise. GENETICS We all know that “girl” or that “guy” who just looks at a workout and almost instantly grows toned muscles. Genetics play a huge role in the type of muscle fibers in your body and how they respond to resistance training. Whether we like it our not, some people are more equipped to build defined muscles. And while we can’t control this genetic factor, there are two main factors we...Read more

50% TRAINING + 40% PRACTICE + 10% TESTING/COMPETING = 100% RESULTSRead more

Are these bodyweight movements really that Important? No matter what gym you are part of you probably hear your coach constantly blab about the importance of your push ups, squats and pull ups and how they translate to “the more exciting movements” If your coach is not putting as much emphasis, if not more, on the body weight movements we might have a problem. I could literally write a 200 page book on the importance of these movements. However, I do not have a publisher or the funds to do so. So a one page blog will have to do. The three most important reasons are the: Habits it develops (good and bad)StandardsLooks HABITS Body weight movements are the foundation. There is no denying that. The air squat is the foundation of all our other squats, the push up is the foundation of all our press movements and the pull...Read more