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A mixed workout can be beneficial for those that may not always enjoy steady state cardio training. I felt that this style of mixed training allows me to move from one aspect to the next and the time flew by. I was able to get the heart rate up without boring myself to death. I spoke a bit about how I thought it went, along with some differences in the adaptations from strength and cardio training. https://youtube.com/live/eCwFG0atEKQ?feature=share

Starting a fitness and wellness journey can feel overwhelming with endless blogs and videos giving mixed advice. This blog highlights how professional guidance in a beginner strength program  helps you train safely, build a strong foundation, and prepare your body for long-term results through structured workouts and balanced nutrition. How Crucial is a Beginner Strength Program for Your Safety? A beginner strength program   is not about lifting heavy weights or pushing limit

Every time you start a new diet plan or promise yourself morning or evening workouts, you feel motivated until a few days later when tiredness takes over. If your New Year’s resolutions fade the same way, don’t worry. This blog helps you understand five important facts about fitness accountability coaching   and five practical tips to help you choose the right coach without stress or confusion. How a Fitness Accountability Coach Helps You Stay Consistent and Motivated! 5 Impo

Many people feel confused about remote fitness coaching  and wonder if it can really help them stay fit. You may think it is hard to follow or not personal enough.  In this blog, you will learn what remote coaching is, why it often feels confusing at first, and how clear, structured fitness plans can easily fit into your busy schedule and help you reach your goals step by step. What Exactly Is Remote Fitness Coaching? Firstly, remote fitness coaching  is when a coach helps yo

Staying accountable while working out at home can feel challenging when no one is there to guide or motivate you. Many people struggle to stay consistent, follow a routine, or keep pushing toward their goals.  In this blog, we’ll explain the benefits of online personal training  and how it helps you stay responsible, supported, and motivated by providing structure, encouragement, and regular check-ins that keep you moving forward. Why You Might Struggle at Home When you try t

How did this work? Should I do the twinkie diet? No. As you can imagine, this "study" gets referred to often. Too much for my liking. This video discusses what actually occurred...... https://youtu.be/5-cgkt4xRKk

Are you new to the site and trying to navigate through this exercise stuff? If you are a little confused or feel that you may not be going about things the best way, check out this short video. I explain where I would start if I was fairly new or just getting back into working out. I feel that many people fall victim to paralysis by analysis. They are so worried that they are doing something wrong that they sit back forever to try to figure out the best way but hardly ever

In this short vid I talk about how to program your exercise throughout the week. This is of course a service that you can pay for and I would be happy to do it for you, however if you are a returning member of the site I want to provide the information for you to potentially do on your own. Remember to prioritize your recovery and allow the muscles time to grow! Check out the brief vid to learn exactly what I am talking about. https://youtu.be/znI0RKeaTjI

Have you ever felt out of sync? I was in this situation over Christmas break. The kids were home from school, I had a couple short trips to take and my refrigerator went down. I discuss how I felt a bit off and was proven correct. Brief vid where I discuss exactly this situation is listed below! https://youtu.be/sVYhutzCi2c

Are you looking for a challenge after possibly finishing up a new strength block? Maybe, you have been training consistently for a while and your Dead Lift and or RDL went up considerably. You feel like you are stronger but are starting to get a bit bored and feeling a bit more achy than usual post workout. These are normal hypotheticals to be experiencing if you have been consistently training for a while. If you feel like you are at or near that point now this workout wil

This video will explain how to make your food prep work for you. We want to make sure that we are at least coming to close to finishing our batch cooked meals while also not get bored with eating healthy. We give everyone some basic things we can do to make it seem like we are not eating the same meal, every meal, for 3.5 days in a row. The second reason we made the vid was for anyone that has kids who do not understand that they should eat protein with every meal. I have

Flank steak and eggs (2) avocado, onion, and broccoli (3)=Jordan 23 Meal is broken down and explained. YT link if easier. https://youtu.be/367ro0htEt4 If you can get your nutrition figured out you will be setting yourself up for success. macro and micro breakdown roughly 700 cals 60 grams of protein and 20 grams of carbs (mostly fiber) high fat, I want my body to burn fat so I try to eat fat first meal. Vid breaks down everything so need to for an extensive post but I would

Are you looking for something maybe a bit more advanced that you can progressively overload but do not want to get hurt? I would consider a barbell workout that gets spread out across the whole body. These movements and tools are a bit more advanced but are definitely doable with a little bit of practice and coaching. Setting: Gym Level: advanced Intensity: higher (Development Day) Who is it For: Someone that has a training history and is comfortable working with barbells.

Over the years I have developed a system for weight loss centered around Nutrition and exercise. I like to take a common sense approach to many things in life and that is why I decided to do some additional research and check to see if my thoughts and practices actually coincide with what has happened in our agricultural history. If you research weight loss or talk to anyone at a gym, what will they tell you in person or what would pop up on the search? Caloric Deficit. Cal

Do you have to pry your kid off the device in the morning before school? Research shows that brains function better after exercise. If you have a child that needs to move around a little bit before getting on the bus or before you need to drive them to school maybe show them this quick workout that they can do. Setting: At home-could do in a gym if you wanted to however Level: Beginner Intensity: Stimulation (medium) Who is it For: Kids or parents just starting out.... Equip

So with this workout I wanted to use the muscles while I elevated the heart rate and attacked all 3 energy systems. When it comes to conditioning try to think in these terms: max effort for 10 secs or less give or take- ATP PCR (ball slams) Something challenging for 15 secs to 1 minute typically, normally 30-45 secs is the sweet spot but it depends on the movement.- Glycolytic pathway 75% intensity over that period of time normally does the trick. (bike) I can hit the 90s f

Audio Recording 43mins This health and wellness journey is not always easy. It wasn't always easy for me, take a listen. I am sure you will be able to see that I have been there before. https://static.wixstatic.com/mp3/b45206_ba040658b1e348eca58c44a9f025c2a3.m4a

If I had to streamline for someone what to think about when they begin to "start eating better", this is what I would have them do. Make sure your goals and activity levels line up with your nutrition. What are the most important areas to focus on? What should I stay away from? https://youtu.be/uWBqaaUphPA

Have you ever been traveling for work and been disappointed in the workout facility? You want to maybe get a quick workout in before your meeting but walk down to a stability ball, 2 treads that are in use from someone else, with a rack of DBs that only go up to 30lbs. This can certainly happen while traveling. If you have a couple of WOD bands you can easily throw those in your bag and knock this basic workout out with very little other equipment needed. Setting: At home o

This is a challenging workout that can be done with a moderate amount of equipment for a soccer player that is in-season. If you are familiar with KBs and have a training history this can also be a great option for you. We want the body to be able to recover but we are looking to stress the system while striving towards adaptations that will help improve performance on the field. Setting: At home or gym Level: Advanced Intensity: Development Day (high intensity) Who is it F

Setting: Most Likely at gym Level: Advanced Intensity: Development (hard) Who is it For: Someone with a training history that has experience with KBs. Equipment Needed: Multiple KBs, glider (A towel can work on right surface), pullup bar, 15lb (10lb would work as well) steel club, not pictured in vid was the dyna bike. I did a lower intensity 10 mins on there to touch the anterior a bit more. I will hit those muscles harder later in the week. Apologies for the poor audio. Ch

Just tell me what to eat!! Well, you really need to be able to sustain this long term so it is normally best if you have some input on...

Do you want to get started on an exercise program and have no idea where to begin? Many people buy an expensive gym membership and...

Hello everyone, I wanted to throw a couple of concepts at you when it comes to your nutrition and how you may want to prepare your meals....

Are you looking to get started with some strength training but do not really know what to do with the basic equipment you have? Try...

If you are just starting out on your fitness journey and looking to incorporate a total body training approach with the Landmine, this is...

The cable machines can be a great tool to get a comprehensive workout. One great feature of this common machine is that you can hit...

1/31/25 What’s up everyone. I wanted to announce that I will be attempting my first bulk and cut. I have never gotten fat on purpose so...

This workout will allow you to hit a plethora of primal movements in a super efficient manner. Think of it as putting all of the basics...

How can I lift weights and still get conditioning done? Short answer, KBs. Kettlebells are great for this and to be honest this is the best way to have your body shed excess weight when it is ready and able to. I would not jump right into a workout such as this if you are coming off the couch. In this vid we talk about some techniques that we use to build the KB snatch. It is a very challenging movement but can get your HR to sky rocket while building lean dense muscle ti

Do you feel defeated anytime you even attempt to address your weight and nutritional intake? You are not alone out there, it can be an overwhelming task.....You may have been going about it all wrong this whole time. Hopefully this quick post and vid at the end will allow you to begin to think of this task in different terms. Perhaps change your approach and value your hormones and habits over your cal intake. Newsflash: You can only caloric deficit yourself so much. Cals d

Setting: Gym Level: Advanced Intensity: Development (Hard) Who is it For: Someone that has good stability and movement capabilities. ...

Setting: At home or gym Level: intermediate/advanced Intensity: High Intensity Who is it For: Any jumping athlete, someone that has been...

We do not want roadblocks out of the gate! We know that we should do some type of warmup to prep ourselves for our session. We do not...

Below should be a link to a 3 question survey. My goal is to make the site and it's content as easy to consume as possible. I also want...

Ingredients: 25-30 small roma tomatoes-this is what I grew in the garden and tends to be the easiest for a sauce. Load them up on a...

Conditioning your muscles and heart play a large role in one's physical fitness but also in one's longevity. If you try to chat gpt this topic the results that I got were not good. Therefore I decided to come up with a basic workout that would allow one to reap the benefits of this type of training. First off, what is lactic conditioning and why should I do it? Think of lactic conditioning as the ability to perform an activity well while in a fatigued state. It may be har

Have you ever been staying somewhere on vacation that has a super weak workout room? They advertise that they have one but it is almost...

Do you feel like if you had a little bit of a boost pre-workout that your workout may be able to jump up a notch? This is normal,...

If you have been training for a while and have access to a gym this can be a great option for you. There is quite a bit of equipment...

Plan your work, work your plan. https://youtube.com/live/fekrCyktTnA

If you are just getting started and have access to a gym this workout is a great way to start. You can hit some primal movements that...

We know that a proper warmup is imperative for a high quality session. We do not want to stumble out of the gate or waste time trying to...

https://youtube.com/live/IQKTKrKIB3s Setting: At home or gym Level: Intermediate/Advanced Intensity: Development (medium) to high as we...

Basic anterior split ( front of the body) Setting: At home Level: Beginner/intermediate Intensity: Stimulation (medium) Who is it For:...

https://youtube.com/live/JQImCAN9ZFY Best Setting for Workout: Home Level: Beginner/Intermediate Intensity: Stimulation Day (moderate...

Chair and band workout Setting: At home Level: Beginner Intensity: Stimulation (medium) Who is it For: Parents just starting out, someone...

Setting: At home Level: Beginner Intensity: Stimulation (medium) Who is it For: Parents just starting out, someone who has to workout at...

We look to touch some muscles while driving the heart rate up here. This can be a pretty efficient workout for most so if you are tight...

Do you play lacrosse, tennis, baseball/softball or simply looking to switch up your workouts? Do you want to get stronger but also...