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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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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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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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Why I’m Doing This

I would like to welcome everyone to my blog.  Blog posts will be short and to the point.

This blog will be educational.  I aim to break down information so that it’s easily digested and useful.  This is also a chance to reinforce topics that I discuss with clients to help clear up a lot of the confusion and misinformation out there.  As many of you already know, this field has very few absolutes.  Almost everything in the industry can be debated, and nobody will be more right or wrong than others.

Most of the time, the answer will be “it depends”. ” Is this a good food (it depends); My friend does X workout…..should I do it (it depends); Should I run out and buy what Dr. Oz tells me…

If you know me or have worked with me, you know I am very conservative.  My ideas of various exercise programs, diets, ways of thinking, will all be on a continuum based on information and applicability.  You may agree with some topics or not, but you’ll see one view.

The flip side is that all of the information gets transformed over time with new information.  15 years ago, people thought that the low fat high carb diets were the BEST and everyone should do them.  Nowadays we know that that may only work for some, but not for the majority.  Food A is good this week and bad next week.  Exercise B is the number 1 exercise now and terrible for joints next week.  You get the point.

Stay tuned

Much more to come