Know that an injury or a change in your physical abilities WILL affect PERFORMANCE & GOALS, then change expectations / MINDSET...

Walking during long runs is actually OK! and recommended. Your shoes, MATTERS! Strength Training is a MUST! Sprints is a MUST! Stretch & ...

Focus on real foods, whole foods, mostly prepared at home if possible. Consume or add as much green vegetables to all your meals, everyday.

FACT: Most joint pain is due to lack of flexibility or limited range of motion. A joint needs STABILITY in order to have the MOBILITY to...

FACT: There is a primal subconscious competitiveness when we are around available food with others around. Our brain switches mentality...

As usual, always check with your health professionals if the exercises below are safe for you to perform. Follow the snippet at your own ris

Meal prep doesn't have to be such a chore, chicken is one dish cook-able in bulk, and easily refrigerated (stored)

2 main pathways drive muscle growth: Mechanical Tension (how heavy a load) & Metabolic Stress (how long can it go). And each NEED to ...

Set 1 Triceps push ups x 10 Lawn Mower x 10 per side Full Man makers x 10 total (with dumbbells) Triceps push ups w/ 1 leg raised (5 reps ..

Being in this career field of fitness the number one goal on everyone's lips is to lose weight, is that you? if so, I don't think you...

Exercising is not easy, it requires a ton of discipline and consistency, furthermore it demands a lot of patience as it takes time for...

6 chicken breasts 2 eggs Italian style bread crumbs (seasonings included) Flatten chicken so it is tender (tenderize the chicken) Whisk...

YOU MUST SLEEP IN ORDER FOR EXERCISE TO WORK! Yep, without adequate sleep, progress is sloooooow, either non existent and at times...

Food is heavily tied to our emotions and the saying "having a good relationship with food" holds strongly true. Our view & perception of...

You hear it everywhere, on TV, social media, from your health professionals, from me! "EXERCISE consistently". However, their is a double...

​Cheat meal? Cheat day? Cautionary tale? Let's begin by defining what a cheat meal is, quick and simple it is a meal that is not...

Here is what roughly 250 calories could look like: Apple & peanut butter. 1 Apple | 1 table spoon of peanut butter. 2 big bananas 9 oz of...

Unfortunately we spend most of our waking days siting down, in your car, at your desk, at lunch, at home etc... Over time, your hip...

NOTE: click on the exercises for the YouTube video demonstration. | Difficulty: intermediate | Always start with dynamic stretches. |...

Proprioception is your body's ability to not only understand its position in time and space but to also properly control it. It is...