20 Back squat @ 60% of 2RM   Establish a strategy prior to beginning- if attempting an uninterrupted set, be extra mindful of position and range of motion- a break in either constitutes end of set. Focus on set-up and re-set in each rep.   The ...
Whether you are a strongman, strongwoman, athlete, physique competitor, or just trying to get in better general shape, the log clean and press provides a total body movement that can lead to huge gains in strength for the back and upper body. Pushing a tr ...
We have all done it. You are rested and ready for that erg test. Attention… Row! You blast off as fast and as hard as you can for the first minute or so. You feel good. This 500m split is not that hard to hold. Why is my goal split four splits slow ...
  Did you know that roughly one in every four men over the age of 30 has low testosterone levels? That's a pretty staggering thought—roughly 25% of the male population of the world suffer from chronically low levels of the hormone tha ...
Because February is eating disorder awareness month, there is nothing more important than talking about the reality of disordered eating and why it impacts the lives of so many people.   While an estimated one in five women struggle with an eating di ...
  Ask anyone about the benefits of exercise, and they'll give you a list a mile long. Exercise is vital for weight control, appetite regulation, reduction of cardiovascular disease, improvement of insulin sensitivity and glucose control, enhance ...
50 1-arm kettlebell swing (25L, 25R @ up to 1/3 BW) 50 Slam ball @ up to 1/4 BW   Position, power, and pace- focus on all three during each rep of this conditioning drill.     Then, immediately, 10 minutes of:   50 Jumprope ...
There’s not a playbook out there when it comes to recovering from an eating disorder.   Unlike the thousands of programs and protocols in our culture for losing weight, shedding body fat, and getting “fitter,” there is no one-size-f ...
Our antiquated ways of schooling are failing our kids. We have a linear perception of the path to education: Get good grades in high school, get into a good college, graduate, and get a good job. What’s forgotten by parents, students, and teachers ...
While health and fitness magazines routinely recommend body part training splits, that style of training doesn’t lend itself particularly well to those of us who have extremely busy schedules. Fortunately, there is a very manageable alternative, and ...
    Gelatin is an unusual substance, one often derived from animal materials: the skin, bones, and connective tissues of fish, pigs, chicken, and cows. Sounds strange, doesn't it? Yet it's something we eat all the time, in flan, Jell-O, ...
Using ideas of emergent curriculum in group coaching has shown to be an engaging and effective form of exercise programming. Most importantly, practicing emergent curriculum teaches how to be a better self-coach outside of the gym to all life’s purs ...
Sometimes foam rollers and stretching aren’t enough to reach the deep, dark places of our screamingly sore muscles. Supporting mobility through increasing blood flow to these areas is a critical component of training for many athletes of all levels. ...
There are thousands of different industries and over 6 billion people across the world. But, no matter who you are or which industry you have chosen, business is always the common denominator. You are constantly dealing with individual goals, values, rule ...
Bench press   Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).   Note: Ac ...
  Did you know that humans are the only ones who land on their heels when they run? While most animals (felines, canines) move around primarily on the balls of their feet, we humans land on our heels and transition forward to push off the balls of o ...
  Dieting doesn’t have to be hard. So many of us look at constructing a sensible and effective eating plan much like we view going to the dentist; we dread it and don’t want to go through with it. Do you count calories, eat only for half ...