Why Body Part Splits Suck

Here’s the problem: ⁣⁣🏋🏼‍♀️You go to the gym on Monday and only use your chest & triceps.⁣🏋🏽‍♂️On Tuesday, you only work on your back & biceps.⁣🏋🏼‍♀️Wednesday, you move in a fixed motion on a cardio machine for 30 minutes⁣🏋🏽‍♂️Thursday comes and you work only your legs & abs.⁣🏋🏼‍♀️And then your next workout targets just your […]

ACL Injury Risk Reduction Pt.1

ACL injuries are an epidemic among athletes, especially female athletes (4-6x greater risk than their male counterparts), with serious, lifelong implications.😫An ACL tear takes 6-9 months to rehab (at the least), 24% sustain a secondary rupture within a year of returning to their sport, andat least a third have knee osteoarthritis within 10 years.🙊The ACL, […]

A Case For Crawling…In Your Workout!

When was the last time you crawled? On your hands and knees or hands and toes? Forward, backward, sideways, clockwise, counterclockwise? Many haven’t crawled since they learned to walk as babies. Go crawl right now. On your hands and toes, down and back in the nearest hallway. I DARE YOU! I bet it’s harder than you […]

Excuse #1: I don’t have a plan

“I don’t have a plan.” “I don’t know what to do.” You walk into the gym. What machines do you use? What exercises do you do? Reps? Sets? Weight? What about in your workout tomorrow? I’m going to make it easy for you and outline exactly what you need to do in the gym. Your tasks: […]

All About That Bass!

Everyone loves a nice, strong booty but getting one takes work! Activation Drills The first challenge many face on the road to booty gains is muscle activation. A great percentage of our days are spent, not generating power through our bums but sitting on them! For many, getting those gluteus muscles firing properly takes some […]

A Warm Up and A Workout

I write a lot about the pieces of the workout puzzle. For a change, here is a workout to try! Dynamic Warm Up Start with some foam rolling. Get 4 positions on your thighs:  front (quads), outside (IT Band), inside (adductor), back (hamstrings). Then, roll calves, glutes, upper back, lats and pecs. Only spend 10-20 […]

Be More Sensitive…To Insulin!

What is insulin? Hormone: a signaling molecule produced by the body or synthetically to control or regulate the activity of certain cells or organs Peptide: a small protein, a chain of amino acids (110 to be specific). Peptide hormones cannot pass easily through cell membranes (like steroid hormones can) and must bind to receptors on […]

So You Have a Case of the Kneesles

Kneesles, pronounced like measles with a “Kn,” is my way of referring to knee pain. Many suffer from achey knees and daily knee pains, especially women. It can be attributed to females’ larger Q angles, habitual leg crossing while seated, improper movement patterns, mobility deficits, and/or lack of muscular stability. Knee Anatomy Check out this awesome interactive […]

Strength Training for Fat Loss

So, you want to lose weight? To start out, let’s make an important clarification: Weight Loss: Doesn’t specify where weight is coming from. Weight can be lost from all sources including muscle, fat, water, limb amputation, organ removal, etc. Fat Loss: Specifically, losing body fat, preferably while maintaining muscle mass and all limbs. You want to […]

2-Cents on 6-Packs

How many crunches does it take to get a 6-pack? I hate crunches (and situps). To be honest, I despise any ab exercise I have to do for more than 10 reps (or 10 reps each side) to see results. One day I’ll write an article that gets into the anatomy of the abs and what […]