Congratulations! You have reached a plateau. I know this may seem like an odd thing to congratulate you for BUT this is a big step. It means all of your work has paid off and you have reached all that you can achieve with your current knowledge and training. You have literally topped out and can’t go any farther with what you have built. Although it is frustrating, this is a GOOD thing. The only way out and up, is to step back, re-asses and drive forward with new skills and m

New to a gym? Or maybe you are getting a lot of shade at the gym and you don’t know why. Either way, read through this list to make sure you are getting the most out of the gym experience and to make sure that the gym isn’t stuck with a sloppy creep for a member. Perverts and Haters Prohibited All kinds of bodies frequent the gym. Keep your eyes and your judgment under control. While it is totally normal to take a few extra glances at someone bodacious doing squats, don’t lin

There are many theories on training and a lot of them are pretty good. No, really, they are. Because most people are over-fat and under moved, Literally anything they do will be useful and benefit them greatly. Physical fitness is 80% you DOING SOMETHING and 20% WHAT you do. When we get into weightlifting, we want to work the body evenly and towards our goals. So lets go over how to plan your training for the week. A well thought out training program will have some guidelines

The second question you will have when starting weight lift is How Many? In Part 1 we went over exercise selection and what are the moves that will fit your overall life and bring you closer to your fitness goals. Here, we will talk about how to do those exercises. Not all bodies and brains are the same, therefore not all goals are the same. That being said, most women do have the same goal: lose fat mass (aka “lose weight”) and gain muscle mass (aka “tone up”). For those of

Let's talk about exercise selection. Most women do ridiculous, complex movements that include a lunge twist, press and toe tap ("thats ONE") with 4 pound weights. They are told that this will target you bum and slim your waist and tone shoulders, when this move in fact does NONE of that. Most likely, this kind of advice will give you shoulder impingements and be tiring without changing one thing on your body. Listen Ladies, I love you and respect you so here it is: For the

So we all know that taking the stairs will burn more calories. How about something more specific? Incorporate these tips into your routine and results will be guaranteed. Warning! Some of these are so effective that you have to watch your food intake. Wear heavy and warm clothes during your workout. Sweat is your fat crying at its own funeral, so make it cry like a freshly dumped Sophomore on prom night. Wear sweatpants and hoodies while weight lifting. Beginners should avoid

Let's talk about travel and physical activity! Lucky for you, you have made, or are making, regular physical activity and eating right a habit in your life. Congratulations! This is the one of the main ingredients in a happy life. For many, one of those other ingredients to happiness or wealth is travel. Anyway, you trip is booked. Now you are going to spend the next few days or weeks in a place where everyone is trying to feed you and you are not a member of any gym. Let’s t

Numerous studies have been done on this subject; Does music help performance? Well, that is a more complex question than we think. There are two kinds of performance: perceived and actual. Perceived performance is how you think you performed or how easy it was to perform the task at hand. Actual performance is, you guessed it, how much work, speed, distance or volume was measurably achieved. While in many cases, test subjects increased their cadence in cycling when the tempo

One of the best things about getting fit is not always losing weight. The thing that my clients are the most proud of is how they move. It is really a wonder to take new actions and discover all of your movements are easier, they have more flow; where you once struggled, you now move with a bit of grace. This is the feeling that really keeps you coming back to the gym - the feeling of accomplishment, the feeling of winning. This is why keeping track of you fitness is a best w

When we workout your mind and body goes to a different place - a place that takes primal concentration and focus to maintain. All of our senses are heightened and our thinking could not be any more in the moment, thinking only about the task at hand. This is Flow, The Zone, Tunnel Vision and sometimes a happy place inside ourselves. Unfortunately life does typically not allow us to be in this state of bliss and sensual concentration all the time. We have to talk to others, pl

Save your body from injury, perform better and burn more calories by warming up. Quick and dirty workouts are all the rage these days. It is becoming well known that it is the intensity of your workout that has an overall impact on your body shape and fitness levels rather than long hours on the cardio machines. More people are turning to short, intense workouts that last under 20 minutes with great results. What nobody talks about is the warm up. Do you go to work without yo