Mark & Spencer’s Spanx for Arms, Why?!

What I Learned From the Pro’s I had the opportunity to hear John Meadows speak at the SWIS Symposium in November of 2015 and it was awesome. It was quite satisfying being able to put together information that I had learned from other leading fitness coaches over the years. Program design is something that I love to do. Read more

Refuel, Rebuild, Rehydrate

Exos Performance’s clever way of remembering what’s needed post-workout are the 3 R’s of recovery, which by now you know can be very helpful when it comes time to implement these nutrition strategies. Just a recap, the 3 R’s of recovery are; Refuel with carbohydrates Rebuild with protein Rehydrate with water and electrolytes From my previous posts you learned just. Read more

Rebuild With Protein

 
To build strong lean muscle, protein is a very important macronutrient, especially post-workout. You want to rebuild and repair the micro trauma that you’ve created during your activity and the faster you’re able to accomplish this, the sooner you can do it again. After your workout it’s ideal to consume post-workout nutrition and the easiest. Read more

Optimal Carbs-To-Protein Ratio


Learning how to time nutrients can have a dramatic impact on your results in and out of the gym. Having the right kind and amount of nutrients will insure that you achieve maximum recovery post workout. After your workout, event or game, you should aim for a carbs-to-protein ratio of 2:1 within 15-60 minutes for. Read more

The 3 R’s of Recovery

 
Recovery is one of the most important aspects in achieving your health and fitness goals. Whether you’re trying to lose weight and tone-up or build long lean muscle, your performance during your next workout will depend on how well you’ve recovered from your last workout. When you’re able to increase your performance, you can lift. Read more

5 Reasons You Need A Personal Trainer

There is a big misconception about trainers, prospective clients think we’re just rep counters or there to act as weight caddies. I can see how that can happen because some trainers are only good for counting reps but sometimes there’s more than meets the eyes. Understand that a good trainer will get you results 3x. Read more

Stupidity Through Diffusion: You Need a Trainer

  With technology today, information can spread like wildfire whether it’s good or bad and the most popular social media fitness buffs, unbeknownst to them can make everyone around them dumber. This one time I had a moment and skimmed down a couple pages on instagram (usually don’t have the time) and noticed a popular social media. Read more
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