Exercise of the Week – Sandbag Single Leg RDL

Exercise of the Week

The sandbag single leg Romanian Deadlift is a great hip extension accessory movement. It loads the glutes and hamstrings while working the lower back as a stabilizer. 

Make sure there’s a slight bend in your knees, shift your hips back and keep your chest up tall. If you don’t feel it in your hamstrings your chest might not be upright or you may be rotating your hips too much. Also keep the bag as close to your body as you can. 

Shoot for 3 sets of 8 reps per side. 

**The sandbag is a great teaching tool since you can drag it down your body without scraping up your legs. You can always use a dumbbell or barbell (using no additional weights actually make it a bit harder) 


What The Scale Actually Says

The Scale!

(Cue the dramatic music)

In light of today’s weigh-in for the 52 week challenge that’s going on, I wanted to share a few thoughts on scales, what they mean and what to do about it.

Weighing yourself can be a major stressor  in your life. I actually go back and forth about even having my clients weigh,  but I’ve learned that it depends on the person and what they will do with the results. Sharing the whats, whys, and hows behind it can help.  Read the rest of this entry

Few Thoughts on Meal Prepping

There’s a large majority of people who struggle with meal planning and sticking to it throughout their busy week.
Here’s a few things to think about.
1. Meal planning and prepping is a SKILL. This means that you’ll have to practice, learn, practice, learn, etc to get better. You’ll need to experiment, see what works, and learn from your mistakes.

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Alfredo Chicken Recipe

Here’s a quick and easy recipe for Alfredo Chicken.

1. Thaw out chicken

2. Cook chicken with garlic until done.  We use Purdue chicken breasts.  Thats 3.


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2017 Goals

My goal (pertaining to this website) is to help as many people as possible in 2017. I want others to he happier, healthier, and more active. Corny? Absolutely. True? You bet.

I have other personal goals (being a better person, father, and husband), but for this sake of this article, I’ll keep it fitness based.

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Client Spotlight – Denise

Todays Spotlight spotlight goes out to my client Denise


Denise has been absolutely killing it and I’ve had a lot of people come up to me and ask what her “secret” is. So I’m happy to share her “secret” with you.

There is no secret 😱

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Whatcha Eatin’ Back There?

I am a naturally lean person.  People have called me skinny my entire life….which is true.  They have said its unfair that I have a high metabolism and they don’t, or I’m a young male so it’s easier to stay skinny. Both of those do have some truth behind them.  However, while I do have a couple advantages behind me, I whole heartedly feel that the way I eat keeps me looking the way I do.  Since most of my time is at work and most of my food is here, I will share with you what in the back room.

Appliances: Microwave, coffee pot, small fridge, blender, shaker cups, silverware, and paper plates.


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Flossing and Fitness

I saw recently that 67% of adults to not floss their teeth at least once per day. If you are one of the 33%, then give yourself a pat on the back (although theres a 2/3 chance you’re lying).  Even though I do a lot to take care of my body, I am sadly a part of the 67% that do not.

I’ve had dentists tell me everything under the sun about how healthy it is for me, about how I can prevent cavities, even had me watch a 10 minute video about gingivitis (seriously).  I’d like to consider myself well educated, so I don’t think education about gum disease is the issue (just like most people know vegetables are good for them).  I’m just kind of lazy.  I asked the hygienist how she gets people to floss and she said she doesn’t…..she only says that we should and hopes it sticks.

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How Fat Loss Works

Just recently, I had a discussion with a client about how fat loss works. He had been struggling with losing body fat despite eating a low amount of calories per day and exercising three times per week. After our metabolism and physiology lecture, I told him I would write a post to simplify things in 5 key steps or less. Here they are:

1. Have a small calorie deficit. 

In the number of calories in (food) must be less than the number of calories out calories out (resting metabolism + exercise) in order to lose weight.  There is nothing more simple than that.  Your body is comfortable with having a smaller deficit (300-500 calories), but red flags will be thrown up for a 500+ calorie deficit.  The common “eat less and exercise more” initiative usually ends up in a larger deficit with way too few calories in and an overexerted calories out, which can alter hormones and affect metabolism, leading us to number two.

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What Protein Should I Get

One of the most frequently asked questions I get is if I recommend protein powders and what I recommend.  There are multiple ways to look at which is best, and in this short post we will dive into it.

I do recommend protein powders for most all people due to the fact that most people do not get enough protein in their diet.  Quality protein sources are sometimes hard to find, take time to prep, and are extremely satiating (in a good and bad way).  Protein powders are relatively cheap, easily digested, and extremely convenient.

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