Mitch Gill

The Butt Builder: The Hip Thrust

Hip Thrust

We’ve all seen the meme…a woman with an impressive backside and the words “yeah, she squats”. The booty has become the crown jewel of the female anatomy, with women doing hundreds of squats and lunges in hopes of the perfect backside. Squats, lunges, and deadlifts have been the staple of …

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How To Get Your First Pull-up


The pull-up, often called the “King of Upper Body Exercises”, works all the “pull” muscles. The pull-up works the upper back, biceps, forearms, and grip giving it the biggest bang for it’s buck. The pull-up is also indicative of your relative strength, or your strength compared to your body weight. …

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Band Pull-apart: The Shoulder Saver

Band Pull-apart

In weight rooms and gyms across the world, the bench press is the ultimate sign of strength in the male human specimen. The state of New Jersey and specifically the Jersey Shore has the motto of “How much ya bench???” With the focus on bench press and pec development, the …

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5 Reasons Rapid Weight Loss Doesn’t Work

Rapid Weight Loss

We live in a fast pace world where everybody wants results yesterday. You have reality TV shows like ‘The Biggest Loser’ where people basically kill themselves to lose 100 pounds or more in a short period of time. The goal of many of these style shows is rapid weight loss …

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3 Exercises That You Should Get Rid Of

Walk into any local gym and you will see all kinds of new and different exercises. Some good and some bad. Some help you move better, stronger, and healthier and others should just be left alone. Some of the worst exercises have been around since the bodybuilding became a sport, …

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Chest Blaster: Band Chest Press Drop Set

If you weren’t aware Monday is International Chest Day, where every human who attends a gym does set after set of bench press variations. Their primary goal of International Chest Day is to absolutely obliterate the pectoralis major, or pecs for short. Nothing says strength and power like a chiseled …

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The 4 Minute Fitness Solution: Tabata

There are 24 hours in a day and we often need 25 because we don’t have enough time for all the things we need and want to do. Just like you, I have to make time to get my workouts in. I am of the personal belief that strength is …

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Put Down The Little Pink Dumbbells

Ladies! It’s time you put down your little pink dumbbell and start moving toward your fitness and body composition goals! I know this may be hard for some to grasp but doing endless bicep curls with 2 to 3 pound dumbbells is much like a truck spinning tires in the …

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No “T” in Push Up: One Cue to Save Your Shoulders

Push up

The push up is the king of functional upper body exercises. Ok maybe the pull-up wins but not much can beat an exercise that can be done anywhere and anytime. We’ve all heard “drop and give me 20!” Little has to be done to set-up for the push up other …

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3 Common Kettlebell Swing Mistakes

Kettlebell swing mistakes

The kettlebell swing builds a powerful posterior chain, sheds fat off your body, and is overall badass and you can read how and why at Why You Should All Swing. The kettlebell swing looks simple but is often done totally wrong. I’ve even seen “personal trainers” who don’t seem to …

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