Fitness

Power Training: The Fountain of Youth

As we age we all must come to the realization of one thing, we’ve lost a step. We are not as good as we used to be. We don’t recover like we used to. We don’t move as fast as we once did or we may have lost a few …

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3 Life Lessons Learned Under The Bar

I have been lifting weights consistently since the 12th grade with a few periods of misguided judgment of thinking I’m a runner. At 30 years old that equals roughly 12 years of throwing a weights around, some blindly. Luckily I have found my way and now understand what it takes …

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Open Your Hips With The Prying Goblet Squat

You’re on your first few reps of squats and you feel all the sitting you have been doing throughout the day. Your hips are stiff and you have to fight your way down to the bottom. Well I may have the solution to those tight hips, the prying goblet squat. …

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20 Minute Battle Ropes Workout

The battle ropes can make for a calorie burning and heart pumping workout. They are a great tool for high intensity interval training or HIIT. People often call the battle rope exercises “arm sprints”. Move fast and with rhythm (I know that will be difficult for some of you). In …

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4 Benefits of Battle Ropes

If you have followed my blog for any period of time you can probably figure out I am not a fan of running. I have run two half marathons and just didn’t like how my body felt nor how it looked. Go check out 3 Reasons #CardioSucks to find out …

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Get Tight: Create Tension for a Big Squat

During my early years of training I was sloppy with my lifts. I would just unrack the weight, “move it”, and then re-rack it. This worked on the lighter weights but failed me as the weights got heavier. Creating tension, or “get tight”, not only protects your vulnerable spine but …

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SMART Fitness Goals: Catalyst of Progress

To move forward on a journey, you must first get started. For many people the beginning of a journey toward better fitness begins by setting goals. The problem is many the majority of people don’t meet their fitness goals. In fact, the University of Scranton has shown that just 8% …

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6 Favorite Single-Leg Exercises

In a recent post, 5 Reasons To Do Unilateral Leg Exercises, I explain why single-leg exercises should be apart of a balanced strength training program. Single-leg exercises are effective in building strength and stability of the lower extremity. Whether your goal is to build strong and muscular legs or to …

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5 Reasons To Do Unilateral Leg Exercises

I am a huge fan of the bilateral lifts. There is nothing like loading up some weight on a bar putting it across your back and squatting it but many people are missing one aspect from their training. Unilateral leg exercises or training is important for a well-rounded strength and …

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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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