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...

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

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

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...

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...

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

We often find ourselves doing so well on weekdays when it comes to our discipline with our foods, only to find all our hard work undone...

Let me start by saying that there isn't any "right" way of working out, everyone responds to fitness differently and therefore whatever...

Besides the regular usual tips you see and hear all the time like "meal prep before hand", "have a food journal", "eat lots of vegetable,...

Weight loss is different than fat loss, usually how fast the weight drops is highly correlated with how much of that weight is...

Your are not feeling well, it is cold outside, you just got an injury or you are simply sick with a flu or cold. Whatever the reason, we...

Many of us are walking around with muscle imbalances that are potential cause of injury. It is easy to aim for a better waistline, losing...