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How to Burn Fat and Get Cut

Looking to burn fat? Take a systematic and direct approach to weight loss with these five get cut tips.

12 / 07 / 2017 1R

“Walk” Your Way to Better Abs

Want a rock solid mid-section? Get walking with these core exercises…

11 / 07 / 2017 1R

Top 5 Push-up Variations

Think push-ups are too easy and won’t improve your athletic performance? Think again.

10 / 07 / 2017 1R
Protein Supplements for Female Athletes

While they won't make you look like a man, protein supplements will help you get stronger while losing body fat. Many men, especially athletes, are looking to put on some size and gain strength. Therefore, they have no problem taking protein, pounding the calories, and pushing some seriously heavy weight around. Women on the other hand are different. Many don’t want to get "jacked" or feel like getting too big can actually compromise their performance (soccer players, cross country runners, synchronized swimmers come to mind). Consequently, some fear protein and lifting heavy weights and i...

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The Paleo Diet Revised

While the Paleo Diet has some sound principals, this list will help you get the results you’re looking for, without the prehistoric guidelines.

09 / 07 / 2017 1R
Fast Fat Loss With the Tabata Method

Four minutes of hell is all you need to lose weight, really quickly. DISCLAMER: The Tabata Method is a highly intense training protocol that should only be utilized if you are in good, to very good, physical condition and completely healthy. Before reading on, I would recommend you check with your primary care physician that you are physically healthy enough to embark on such a routine. Oh, the excitement generated when people hear the words listed above. The Tabata Method has really gained a ton of popularity recently due to the CrossFit folks pasting it all over the internet, and th...

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Top 5 Triceps Exercises

Biceps and triceps go together like spaghetti without meatballs. Use these five triceps exercises to build muscle on the other side of your arms.

08 / 07 / 2017 1R

What is Casein?

What’s micellar casein and why the heck you should be taking it?

06 / 07 / 2017 1R
Ballistic Training with Medicine Balls

Increasing your power and athletic performance starts with these medicine ball exercises. Power is important regardless of what sport you play. The UFC fighter who delivers the knockout punch, the wrestler who hits the big throw, the baseball player who hits home runs, the defense lineman who explodes for huge loss tackles, they all share the trait of power. But if you never train for max power, you’ll never deliver that “knock out punch” on the field. So what’s the best way to improve functional power and athletic performance? There are actually many different ways to train for power. O...

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Fat Loss Planning, Pt. 2:  Macronutrients & Dieting Strategies

Using metabolic and psychological factors to increase your fat loss. In Fat Loss Planning, Part 1 we discussed how calorie restriction is the foundation of any solid weight loss program. However, if you’ve dieted before, you probably know your body responds to calorie restriction by setting-up weight-loss roadblocks. So, to keep the fat loss rolling, here are some ways to bypass those barriers. The Supporting Cast: Macronutrients and Going Off-Diet Macronutrients Macronutrients are the energy-providing nutrients that make up most of what we eat and are classified as proteins, carbohy...

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5 Ways to Lose Weight Without Dieting

Find out how small changes in your diet can help you lose weight.

04 / 07 / 2017 1R

The Working Mans Bodyweight Workout

A template to eating better, training better, and looking better… while at the desk.

03 / 07 / 2017 1R

Core Exercises for Athletic Performance

Stop doing sit-ups, start doing these core exercises that will actually improve your athletic perfomance.

02 / 07 / 2017 1R

The Push-Up Program

Regardless of whether you can do just one push-up or a 100 push ups, this article's got you covered.

01 / 07 / 2017 1R

5 Advanced Lifting Techniques

At some point straight sets aren’t going to cut it. To break through a plateau, or to just change things up a bit, mix these five techniques into your workout program.

29 / 06 / 2017 1R
Squat Form and Flexibility

If you found that you have some limitations in your squat assessment from Part 1, check out this article to improve your flexibility before your squat. So you’ve finished your assessment and found that you have some limitations in your squat pattern and you want to improve them before moving on to lifting heavy weights. Congratulations, you recognize your deficiencies and are willing to get better! This is more than can be said for most of your peers. Corrective exercises can be tedious, but doing the little things now can lead to big results down the road. There are tons of exercises ...

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The Dangers of Diet Soda

Just how bad is diet soda for you? Find out below.

28 / 06 / 2017 1R
The Top 5 Unhealthy “Health Foods”

The five foods most people think are healthy, but may actually kill your healthy diet and your beloved six-pack. Let’s talk commonly believed misconceptions, aka lies your parents told you: "Einstein got bad grades in school." No, he didn’t. Yeah he got 4’s…. on German scales of 1-4. "Napolean was short." He was 5’7”, the average height for a Frenchman back in the day. "Mice like cheese." Mice actually hate cheese and some are lactose intolerant. Sadly, not everything (or anything) you watched on Tom and Jerry was factual. With your mind blown by these revelations, let’s move to a ...

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Jun 2017

MMA And Healthy Shoulders

Stay strong and injury free with this simple, effective, circuit. Whether a young athlete, business executive, or pro MMA fighter, injury prevention is always included in my goal-setting discussions with clients. It was frankly paramount during the filming of ‘The Ultimate Fighter Live,’ as we never knew which athlete would be fighting the next week, and thus had to do our best to keep them all in top, physical shape at all times. To help with this, I incorporated the Functional Movement Screen. Along with Dr. Jenn Reiner, a certified FMS & SFMA practitioner, we took the members of Team...

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Dispelling Myths about Creatine Supplements

Finally the truth about the most talked about supplement of them all, creatine. It’s mid-August and you’re desperate to get off the bench and onto the field. Based on a recommendation from one of your team’s former standouts, you start taking creatine. And a few weeks later you notice it’s working. You feel stronger, faster and better than ever. You start out playing your teammates, vying for a starting position and winning accolades from your coach, who's absolutely amazed by your progress. And then one hot muggy day you suddenly fall to the ground, grab your calf and whale in pain. Your...

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