Injuries SUCK! I’m sure you’ve said that a time or two during your lifetime. And if you’re an active person, injuries feel like the kryptonite to your superman (or woman). So should you become sedentary and cease all physical activity when you are injured? HELL NO! Be active during your recovery because you’re that person who gets the most out of EVERYTHING you do… So why do I bring this up? Two weeks ago, I sprained an ankle playing in a flag football game. First sprained ankle since high school… I know, what a bummer! And to keep up with my fitness, I put together some fun routines that would get me sweating while working around the injury. Check out a few of these below. Routine 1 – Ankle Real Sore/Swollen A.   Warm-Up B.   Strict C2B Pull-Up: Awkward Grips 5×5 (90s Rest) C1. 10 Ring Push-Ups C2. 10...Read more

I want to let you in a on a little secret… A secret that if embraced, Will change your entire World! What is it? YOU CONTROL YOUR DECISIONS! YOU control what you eat, who you hang around, who/what influences your decisions, and how good of shape you get in. So what does this have to do with eating out? In today’s society we correlate “eating out” with “unhealthy” and that’s far from the truth. Yes, eating out is a luxury. A luxury of choice and a luxury of convenience; meaning YOU choose your “eating out fate”… You can choose to eat healthy when you go out, OR you can choose to eat unhealthy when you go out. Don’t get me wrong, I believe you should occasionally indulge and live a little…But that doesn’t mean it has to be your “eating out fate”. I’m sure everyone knows how to order the...Read more

I’ve been putting off getting a weightlifting certification for a while now because for lack of a better term… I’m a book whore. I read A LOT! Why? Well, because I love to learn. But as a coach, learning must precede a process to teach and breed RESULTS! My philosophy on coaching & programming has always followed the same process. First learn → test on myself → test on others → gather/analyze the results → keep the good and discard the bad. With this being said, there is always something to learn with interaction with other coaches who have tested just as much as me with a different population. So this weekend, I attended the USA Weightlifting Certification and put together my TOP 10 Takeaways. Below is this list in no particular order.   TOP 10 TAKEAWAYS 1. The Little Things Make a Big Difference 2. Technique Should be the...Read more

Early in my fitness life I fell into a trap… A trap that’s easy to get into and hard to get out of. A trap I didn’t even realize I was in. I spent months, even years, in this state of mind that I’ve seen all too often in my career. Looking back, I wish I had someone to tell me 1) what I was doing wrong and 2) how to get out! So what is this devastating trap? Let’s call it Cherry-Picking… Cherry-Picking (in the workout World) is defined as only picking the workouts that you are good at to participate in – leaving the ones we are not so good at in a dark cave of archived workouts. I see this often with harder and more taxing movements such as running during conditioning portions of a workout and the ever so illusive overhead squat. You might be thinking,...Read more

Traveling doesn’t have to put a damper on your fitness. Yes, your workouts may be less frequent, but there are some simple things you can do on your vacations/work travel to keep you on course towards your goals. Below are 5 travel workouts that require minimal equipment and minimal time. Try these out next time you are out of town! Note: Each of these should be preceded with a warm-up (5-1o Minute Jog/Bike/Row/etc.)    1. Hotel Calorie Burn Equipment Needed: Treadmill/Bike/Cardio Machine Complete 1-2 Rounds Depending on Time. 50 Calories on Treadmill 20 Jumping Jacks 40 Calories on Treadmill 20 Air Squats 30 Calories on Treadmill 20 Push-Ups 20 Calories on Treadmill 20 Lateral Lunges 10 Calories on Treadmill 20 Deep Mt Climbers   2. Express Murph Equipment Needed: Treadmill/Outside Running Route, Pair of Dumbbells Complete 1 Round For Time. 800m Run 5 Rounds of: 5 DB Bent-Over Rows (15+/25+) 10 Push-Ups...Read more