May 5, 2020

Big Rocks of Health and Fitness #2

Eat Mostly High Quality Foods that are Minimally Processed

To look and feel your best you want to eat a diet based on whole foods. Whole foods are foods that are as close to their natural form as possible, unprocessed and unrefined. Foo...

April 21, 2020

Last week we introduced what we believe to be the Big Rocks or the essentials of health and fitness. The most important areas to focus on that will bring you the most success in your fitness journey. Each week we are going to dig a little deeper into each of these big...

April 20, 2020

If you’re one who is constantly dealing with lower body injuries, you might want to try strengthening your hips. Research shows that numerous lower body injuries are associated with weakness in the hips.

Weakness in the hips can lead to excessive pronation of the foot,...

April 15, 2020

We are stuck at home more than usual with the current precautions due to the Coronavirus. All day grazing is an everyday affair. We are hearing it from folks and seeing memes on social media with waistlines increasing. My daughter Lily wants a snack about every hour or...

April 15, 2020

In a world of too much information, focus on the big rocks of health and fitness. Do you feel overwhelmed with the amount of health and fitness information coming to you daily? Do you find yourself jumping from program to program trying to find the perfect fit? Are you...

April 10, 2020

Mobility Circuits 🧘‍♀️

If you’re not doing them, then you should be! Mobility circuits are a great way to improve movement quality with your exercises, optimize recovery and increase aerobic capacity. Yes, you read that correctly. Mobility circuits can be used as a car...

February 4, 2019

The time has come. February has hit. The gyms are starting to get less crowded. The rush is coming to a close. What happened? Well, for some, results have started to slow down. Willpower has been overcome by that little person on your shoulder. For the patient ones, th...

October 16, 2018

If you asked ten people in the gym trainers included, about the Core, you would more than likely get 10 different answers. The notion of core training has been around for years and years. As far back as I can remember, people have been doing crunches, sit-ups, weighted...

October 9, 2018

With my work schedule and long hours, daily cooking can be a problem.  I use Sundays and Wednesdays for my meal prep. I know it seems like a difficult task, but it's importance in achieving goals and results really can't be underestimated. And, if done right, meal prep...

September 27, 2018

One of the primary reasons people get injured during training or having trouble building the backside of the body (especially glutes) is that they haven’t mastered a specific movement patterns called the hip hinge! The hip hinge is arguably the most important movement...

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 Cincinnati, OH, USA

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