split squats

Top 10 Leg Exercises to Build Muscle

If you want to develop strong and powerful legs, you need to think multi-joint as opposed to single joint.  Multi-joint movements incorporate more than one joint while performing an exercise. As an example, take the back squat. Your hips, knees and ankles are moving. Compare that to leg extensions, a single joint exercise, where only […]

2017 HAGERSTOWN SPRINT TRIATHLON

A Podium Triathlon Finish

Over the course of the past six to eight months, I have been struggling with overuse injuries from strength training. I knew I needed to take a step back from the weights to let my body heal and rest. But I also knew I had to find another form of exercise to help keep me […]

Beginner and Advanced Fitness Training for Boxing

Beginner and Advanced Fitness Training for Boxers

You asked and I’m listening! Welcome to Beginner and Advanced Fitness Training for Boxing! This is a BRAND NEW course I designed thanks to you a student like you. Do you want to be a better boxer? If so, watch now!   Do you get tired easily in the ring? Having trouble getting through rounds? […]

Front Squat

Front Squat Your Way to a Stronger Core

The front squat is an excellent way to build a stronger core and increase your functional strength.  Good technique and mobility is key.  Throwing this exercise into your routine will provide your body with a different stimulus which is so important for change to constantly occur.  This is a more advanced exercise, so work with […]

drinking fluids

Q&A: “Can I use and easily digest BCAA’s during exercise?”

BCAA’s are branched chain amino acids which help the body reduce the amount of protein that is being broken down and increase protein synthesis.  These are two good things for people who are trying to gain and/or maintain muscle mass. They also help to improve intensity.  During exercise, serotonin levels rise due to increased tryptophan which may increase the perception […]

Fit female listening to music

Q&A: I heard our metabolism does not work when we are doing exercise. Is this true?

Metabolism essentially means “burning calories to give your body the energy it needs.” There are 3 ways your body burns calories: 1. Resting metabolic rate (RMR):  Your body needs to supply your organs with energy even while you do nothing, and that is RMR: the calories your body burns while at rest. It’s the energy you burn while sitting, […]

8 week daily beginner weight training program

NEW COURSE LAUNCH: Beginner Weight Training: 8-Week Daily Trainer

Join me on a NEW adventure….with my BRAND NEW Beginner Weight Training Course! It is a perfect course for the absolute beginner or for someone who has not lifted weights in a while, but wants to get back at it. Beginner Weight Training: An Eight-Week Daily Trainer With this new course, you can get healthier and happier: follow […]