Hip Huggers

One of my favorite dynamic moves to open up the hips. External rotation of the upwards leg and extension of the downward hip. Contract glute on the downward leg.

My Top 5 Exercises for Legs

Ok, so I admit to having a love hate relationship when it comes to training my legs. I dread doing it, but when I get there and in my ZONE, it's the best. Due to so many years of what I like to call 'stupid training' I messed up my knees and lower back from knucklehead moves like squatting with crappy technique. So I started learning about single leg training from Mike Boyle's stuff and really liked the results. Plus it helped with stabilizing my hips and turned out it was a tougher workout than using both legs. This is called a win-win. So after trying different exercises I ended up with 5-favorites and here they are. If you dont' know how to do them just let me know or Google search it. Worthwhile to play around with these and watch how your legs and ass change for the better. Have fun.

1. Single Leg Box Squat
2. Single Leg Deadlift
3. Single Leg TRX- Crossover Squat
4. Single Leg Reverse Lunge TRX
5. Box Step Ups with Overhead Press

TRX is one of the most awesome investments for your fitness toolbox. It is invaluable in my leg training. GET ONE! http://www.fitnessanywhere.com/

Top 10 Things I Learned Working Out for 29 years.

1. More is not better...better is better.
2. Recovery and regeneration is crucial to muscle development
3. Nutrition is THE KEY to fat loss
4. Steady state cardio does little to burn fat...metabolic acceleration from weight training is better
5. Proper deadlifting is a full body exercise secret
6. Quality is more important than quantity
7. Looking good does not mean you have a freaking clue about proper training
8. Training longer than an hour is detrimental to growth hormone and testosterone production
9. Hydration is a missing link to muscle hypertrophy and fat loss
10. Proper stretching makes you move smarter...so you move better...so you look great!
11. Bonus: Just because you have nice abs does not mean you have a strong core...it just means you have a cleaner diet.

Reverse Lunge with a Twist (No olive)

One of my favorite dynamic stretches. The key is to activate the rear leg glute for the entire movement. This relaxes the hip flexor and gets a much better stretch in the anterior hip during extension. Do 10 reps both sides. Alternate sides for a total of 20-reps. Lunge deeper and further back to enhance the move. Have fun!

Foam roll on your glute and hip structure at least 3 times per week. Great for soft tissue release of trigger points and adhesions in the hip. Can do wonders for helping lower back pain. The magic of rolling. Only thing better would be naked rolling....but alas that is for another blog. lol So get rolling and make it a habit!!

Is your car worth more than you?

Isn’t it amazing that people take better, more proactive care of their cars than their bodies? We spend big money on a car and do everything to protect that investment from Day One. We dutifully change the oil every 3,000 miles. We rush to the shop at the first sign of trouble. We buy extended warranties and insurance, all because we want to protect an investment we know will most likely provide us no value after 8-10 years. And yet we visit the doctor or think about our health only when things go wrong. Cars and all other material things won’t make a difference if we don’t have the quality of life we want. The richest person in the world can’t buy health. There has to be an investment of time and effort in a plan-not just any plan, but one that will provide the greatest return on investment!

Omega 3's...use em'

In order to have a significant impact on boosting your metabolism, burning more fat, and enhancing your overall health, there’s no better “supplement” than omega-3s. I put the word supplement in quotes because omega-3s, in actuality, should not be considered a supplement—they should be considered essential. Sure, many people take a fish oil supplement to boost their omega-3 intake, but most don’t take nearly enough. How much should you be taking? I suggest one gram of omega-3s per ten pounds of lean body mass. I can’t speak highly enough of the benefits that omega-3s have to offer. Please make a point to get an adequate supply of omega-3s every day and I guarantee that you’ll like the results.

You must eat with a purpose if you want to see a difference in your body.

Small is Big!

In today’s economy, bigger isn’t always better. In fact, it’s often the small little things that customers notice which can put your business on the fast-track to success. Small seemingly insignificant acts are powerful catalysts of change and growth for your practice. Unfortunately, we often make the mistake of not having a system in place to implement and monitor daily small action steps for success. We think it has to be big to make a difference. But business and life rarely follow such a grand scheme.

Attitude drives actions. Actions drive results. Results drive lifestyles. If you don’t like your lifestyle, look at your results. If you don’t like your results, look at your actions. If you don’t like your actions, look at you attitude. If you don’t like your attitude, look at your philosophy. If you have no philosophy and you have a lousy attitude, what kind of actions are you going to take? People will sense your attitude without a single word being spoken. So make it a good one!

All About Movement

The dreaded swimsuit season is upon us. It’s the time to see just how much our bodies have changed over the course of a long winter and it can be an eye opening experience. One where you just want to close your eyes and hope it goes away. The fitness industry knows how traumatic this can be for you and every year there are books, diets, videos, and magazines dispensing advice on how to get in shape for summer. Unfortunately, most of them are quick fix starvation diets and equipment intensive workouts that are just too difficult to follow. Inevitably, the weight comes back (with a few extra pounds added) because these quick fix programs lower your metabolic set point, making your body more prone to storing body fat. And that’s the last thing you want to do! So what’s the answer? Well, it’s really quite simple and I can answer that with one word; MOVEMENT!

Keep a Training Journal

A training journal is never as important as when you're trying to lose body fat. Your training journal is going to provide some of your most valuable feedback on how well your diet is working for you. You're not likely to get a lot stronger while dieting down unless you're relatively new to lifting weights, but if your training journal shows that your lifts are going down, it's a pretty good indication that you're restricting calories too severely and possibly burning muscle as well as fat.


Again, you can keep your training journal in a variety of formats. The most important information to record is the time of day, the exercises you do, the poundages you use for those exercises, the number of sets and reps you complete, and how it feels. This information will provide you with valuable feedback not just about your diet but about how your body responds to exercise. It's also the beginning of a continuous log that will show you how much progress you've made since you started working out and let you see at a glance what your most effective workout programs have been.

How can you discover if the program you are doing is working if you do not have a road map for getting there. Pick a goal...document your progress...see if it's working. If not...CHANGE YOUR PLAN!

My new logo ready for T-Shirts. They are coming soon! The Stop Chasing Pain express train is on the way.

You Tube Video of Rolling Pattern

Me and Chris Flo doing a rolling pattern for core development. Hard Roll Core

Blog Launch

Finally! After trying out almost every type of blogger site out there and losing my mind in the process, I have decided to make my home site via Blogger. Now I can really start to learn this stuff and get more information out to ya. studying the human body in school was easier than learning this blog stuff, but I am gonna get it. if there are any blogging experts out there...reach out to me and teach me.  Make sure you drop on into my websie for a peak...gonna get that link up today. Here it is for now. Stop Chasing Pain