Overcoming Sickness: How to stay on track when feeling 'under the weather'


Life is unpredictable. Unfortunately, you probably won't feel 100% ALL the time, especially during the flu season. This can be an easy time to throw your healthy habits like sleep, training, and meal prepping on the back burner. Here are some tips for staying on track when your mind and your body are telling you to stay in bed, grab some comfort food, and go back to sleep until you feel better.


Is it a good idea to exercise when you're sick? Yes and no. If you can get out of bed and go to work, the answer is probably yes. If you are sick to your stomach and can't keep any food down, common sense would tell you that burpees are probably not in today's forecast. Not feeling like yoursel...

You're Not Too Old For This Shit

This blog is inspired by many of my clients, past and present. If the shoe fits, feel free to wear it.


All too often I hear "I'm too old to do that" or "Not too heavy, I don't want to get hurt" during training sessions. The first thoughts that go through my head are always "Well, how do you know until you try?" and "No, if you do it correctly you won't get hurt". There are two ages when it comes to training, only one of which matters. The first one is literally how long have you been on this planet (does not matter)... the other is how long have you been training, and by training I mean with a specific plan of action and under the guidance of a qualified individual (does matter). If your ans...

Social Media and Food


Let's be real here... we ALL spend a good deal of time on some form of social media platform whether it be Facebook, Instagram, Twitter, Snapchat, or Pinterest, etc. We use social media as a way to share our every day experiences with others. What is one thing we do every day? We eat food. I'm as guilty as anyone for poking fun at "that person" who always has to take a photo of every meal they eat and every fancy cocktail they order at dinner, but let's take a second to think about what this really does for us and how it affects the way we view our food.

The truth is, everything we see on social media affects the way we view the world. From pizza to politics... we see it on our mobile devices...

What Do You Do When No One is Watching?


I write this in hopes that maybe just one person will read it and let it ignite their journey towards making a positive change in their life... whether it be health and fitness related, or not. The worst thing I experience as a Coach and Gym Owner is meeting people who don't even know what it feels like to be healthy. If you're not healthy, chances are you aren't happy, and if you aren't happy, you likely don't wake up motivated, hungry to be better today than you were yesterday. I wake up every morning excited to get to work because I love to train and I love to help people. I love being a part of the process of helping people reach their goals, and accomplishing feats that they never thoug...

5 Things To Help Satisfy Your Sweet Tooth

If you're anything like me, you often find yourself on the hunt for sweets after dinner, or around lunch time... or maybe all the time? The truth is there could be a ton of reasons why you are craving carbs (which I won't go into for the sake of time), but you don't necessarily need to have a full on "cheat day" to satisfy that sweet tooth of yours. Here are five things you may want to keep in your fridge/freezer/pantry to avoid that late night FroYo run.


1. Perfect Bar
Serving Size 71g = 330 Calories 18g fat/26g carbs/17g protein (Peanut Butter)
Comes in many flavors, all of which are packed with over 20 organic superfoods. Gluten, GMO, and preservative free.
2. Lenny and Larry's The Complete C...

Grilled Flank Steak Salad


Smoky Seasoning Blend
2 tablespoons smoked paprika
2 tablespoons granulated onion
1 tablespoon chipotle powder
1 tablespoon sea salt
1 tablespoon sweet paprika
1.5 teaspoons ground cinnamon
1.5 teaspoons ground black pepper
*yields about 1/2 cup

2 cups baby spinach or mixed greens
6oz thinly sliced flank steak
1/4 cup sliced granny smith apples
1/4 cup baby bella mushrooms
1/4 cup fresh raspberries
1 tablespoon sliced almonds
2 tablespoons balsamic vinaigrette

Rub the smoky seasoning blend on the flank steak. Grill over medium-high heat for about 5 minutes per side or until cooked to desired temperature. Let steak rest for at least 5 minutes. Slice the steak thinly and place over a bed of baby s...

My First Strongman Competition

This past Saturday marked my first competitive sporting event since playing basketball in college. There are definitely some aspects of the weekend I enjoyed more than others, but overall it was a great experience for me and I enjoyed the camaraderie provided by my fellow competitors as well as spectators.

What is "Strongman"?
Strongman is a weightlifting-based sport where athletes compete in several events involving different aspects of mental and physical strength, along with speed and endurance. Events vary from one competition to the next and there are age groups, experience levels, and weight classes that decide who competes against who. Some competitions/events are very heavy and favor t...

10 Tips For Starting a New Training Regimen and Sticking To It


1. Wake up before the sun
The most successful people are early risers. It will take some sacrifice, a little will power, and a lot of determination. You will be better because of it. Starting the day with a sense of accomplishment is something you will find very valuable. The best thing about waking up early to train is that once you do, none of the hurdles you encounter throughout the day will turn into an excuse for you to skip your workout. Rise and grind!

2. Set ONE alarm
Don't start your day off being lazy. If you need to wake up at 5:00am to be at the gym by 5:30am so you can still make it to work on time... then set your alarm for 5:00am. Not 4:45am, 5:00am, and 5:15am. Don't give yourse...