What is a nice toned butt and can I have it? [caption id="attachment_2095" align="alignright" width="300"] The quest for the perfect behind[/caption] We hear this more and more often. The body part that people focus on changes over time. Lately it has been all about the butt. Some men...

Cramping During Exercise & Training Cramping during exercise often is painful and debilitating. If it happens during a competition or race you might not be able to finish it, at the least your performance will be terrible. To this day the reason for cramping is not...

When those pesky pounds won't come off! So, you are eating primarily unprocessed or minimally processed foods. You are on a low-carbohydrate or low calorie diet, and you plateaued. You are not losing those last couple of pounds of fat anymore. To be honest for most people...

We sometimes struggle with getting everything in. Like this past Monday. My alarm clock had [caption id="attachment_2081" align="alignright" width="300"] Things you can do at home[/caption] gone off at 4.45 am, my martial arts training started at 5.30 am and the first client trained at 6 am. I...

This exercise is often performed wrong. Rounded back, too much of squatting. You name it. [caption id="attachment_2068" align="alignright" width="300"] A great way of shaping your butt and keeping the hip stable[/caption] Here is a short video I put together to help you clean up your deadlift and...

Last week I wrote about the 21 day fat flush. Today we have completely different topic. The eternal [caption id="attachment_2064" align="alignright" width="200"] Is your muscle mass increasing?[/caption] quest for lean muscle mass and what we can do to not primarily gain body fat. This is not nearly as easy as...

Sometimes fat has to go fast! [caption id="attachment_2058" align="alignright" width="300"] Are you working towards your fat loss goals?[/caption] The holiday season has begun. It is getting rough now. Cookies, treats and many other delicious items keep popping up on tables. If you are one of those people...

How much do you really need to do to see results? [caption id="attachment_2049" align="alignright" width="265"] How much do you put in to accomplish your goals?[/caption] If you follow newspapers and magazines, you see advertisements for 5 min, 7 min,  15 min workouts, etc., the less the better....

5 Simple recipes for lunch that can be easily changed and modified: Prepping for lunch seems always to be such a tedious task. Well it does not have to be. It can be quick and easy. I have a busy schedule and I bring my food...

The logistics of having healthy food during the week: [caption id="attachment_2040" align="alignright" width="150"] You are what you eat, kind of :-)[/caption] Sometimes my personal training clients think that eating clean is easy for me. In a way it is, and in a way it is not! I...

Eat more fat? Maybe you are saying: this is old news, maybe you are shocked and dropped your fat free cookie. Regardless: Reviews of past studies in regards to fat, total cholesterol, and saturated fats have shown that this is not true. [caption id="attachment_2030" align="alignright" width="150"] This is...

I think most people agree that it does matter what you eat when seeking weight loss, fat loss or increased sports performance. Vitamins play a crucial part in that process. Nutrition Matters Can you lose weight by ignoring what you eat and simply focusing on calories? Yes...