Are you too old to exercise? One of the biggest misconceptions I hear some older folks say is that they are too old to exercise. This is sad because scientific evidence points to physical fitness as one of the main keys to enhancing longevity, mental health, and overall quality of life. Additionally, sedentary older folks have the greatest chances of slip and fall accidents, and other mobility injuries, as opposed to their fitter counterparts. They are also one of the largest

Welcome to week twenty-three of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own pace, as these workouts require that you have a strong fitness foundation. If you are new to working out please see my previous blogs to get my 12 week basic functional body-weight training program. This week's workout is called "Cardio Kick Butt" because other than the warm-up, you will be performing high intensity cardio kickboxing mov

Imagine there was a food that could increase your metabolic rate (make you burn more fat and other calories), while giving your body complete proteins - to build muscles. It's also loaded with most of the nutrients our bodies need, and helps you to feel fuller faster, so you eat less food. What is this amazing food you ask? Well it's the incredible, edible egg! Several studies have shown that eggs are a great source of high quality protein, which builds muscle, and increases

Should you go to the ground in a street fight? Warning graphic details here: Recently a video was posted online of a Brazilian Jiu-Jitsu (BJJ) practitioner who got into a fight in the street and got stomped (for those who do not know, BJJ is a great ground fighting martial art that allows the practitioner to submit an opponent as opposed to fighting on their feet using punches and kicks). When the two guys clinched, the BJJ guy went down onto his back to attempt a submission

Happy Fathers Day to all you great Dad's out there! Here's a gift to keep you healthy and active: One personalized workout to help you get stronger, and more fit. One live-online personal training session to go over your workout, and answer any questions you may have. Please note due to my hectic schedule, this offer is first come, first serve, and I can only gift this to the first ten guys who contact me. Last year it filled up in a few hours, so if you're considering doing

Welcome to my 20 minute Low Impact Endurance Workout! This workout is designed to help you burn fat and get strong, without the impact or high intensity of other types of routines. Additionally, this workout offers easier exercise modifications, which make them ideal for all fitness levels and ages. Here are some tips to help you be successful with this workout: You can burn up to 3X more fat by working out first thing in the morning before you eat. (Studies show many additio

I have been watching what I eat for most of my life, and have tried many diets. Everything from low carb, low fat, vegetarianism, veganism, paleo, keto, Atkins, and the whole food plant based diet, just to name a few. And you know what I found out? They all work! At least for a little while. Then the pounds slowly creep back in. So what is going on? Well, there are two problems that cause folks to fail on their diets, and it's not their fault: The first cause of folks failin

The palm heel strike is another easy-to-use anatomical weapon that you can use with very little effort. It's so simple to use that you may see children and unskilled street fighters use a variation of this strike when trying to defend themselves. If you’ve ever been slapped in the face, you know it stings and hurts, and that’s only a small percentage of the palm heel strike’s power. Whereas hammer fists, hooks, and uppercut punches follow a circular line, palm heel strikes ca

Welcome to week twenty-two of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own pace, as these workouts require that you have a strong fitness foundation. If you are new to working out please see my previous blogs to get my 12 week basic functional body-weight training program. This week's workout is called "Medicine Ball Kickbox". This is a big workout that combines medicine ball exercises, functional body-weight mov

What would happen if you ate these foods everyday: Donuts or maybe a couple of bowls of those yummy sugar-laden cereals like Coco-Puffs or Captain Crunch? McDonalds hamburgers/fries, or a few slices of gooey cheesy pizza, for lunch? For dinner, TV dinners, Beefaroni, boxed Mac and Cheese, or other highly processed pre-packaged foods? And an evening dessert of ice cream, cake, and/or cookies? You know what would happen: You would start to get fat, and your clothes wouldn't fit

You did it! You defended yourself against an aggressive assailant, but now you might get charged with assault! What??? Defending yourself can be a tricky situation. There can be both legal and civil ramifications to you. Find out what your states laws are regarding self defense: While people DO have the right to defend themselves, there are limits to what someone can do in a self defense situation. To make matters more confusing, each state has its own rendition of what is co

This weeks body-weight exercise is a great functional training exercise that works your neuro-muscular coordination, and your cardiorespiratory systems. It is also plyometric, meaning it will increase your explosive power. The multi-planar hop with stabilization is an intermediate exercise that is ideal to build up lower body strength, balance, and coordination. This exercise is not recommended for beginners, as it utilizes coordinative hopping in the frontal, sagittal, and t

You can't out-train a bad diet. What does this mean? We have all seen gym advertisements, exercise machine commercials, and signs out in front of fitness studios claiming that if you join / do their workout, you will "burn hundreds of calories" and "lose all the weight you want". Well that's only partly true. While you may burn some calories, that doesn't mean you will lose weight. Here's why: Let's say you regularly eat a whopper with large fries, and drink a 16 ounce co

Uppercut punches are another crucial weapon to use when fighting in close. The best areas to strike with the uppercut punch are the solar plexus, floating ribs, liver, kidneys, lower abdominal region (below the belt), and the groin/testicles. You can also punch the bottom of the chin, or the face (if they lower their head). Do not bend your wrist when throwing the uppercut punch or you may sprain or break your wrist (the last thing you want is to injure your hand in the fight

Let us get you into great shape in the shortest time possible. We offer a variety of fitness programs to meet your needs, including: Weight Loss Programs. Sport Specific Programs. Kid/Teen Programs. Senior Fitness Programs. Certified Nutrition Approved Meal Plans. Sports Medicine Therapy and Post-rehab Programs. Limited availability. Contact us today to schedule your free assessment to see if our program is right for you. What you get in our program: Weekly In-Person Training

Welcome to week twenty-one of my Boot Camp series of workouts designed to get you even stronger and more fit. Remember to work at your own pace, as these workouts require that you have a strong fitness foundation. If you are new to working out please see my previous blogs to get my 12 week basic functional body-weight training program. This week's workout is called "Animality". This is a great workout that utilizes functional animal movements, then ends with a few intense car

Recently, a colleague of mine was telling me about his diagnosis of pre-diabetes. I was shocked, this dude works out every day, and is in great shape. Confused and concerned for my own health, I set out to learn more about this insidious illness. The following in an excerpt from a Mayo Clinic's report about prediabetes, and the signs that it's turning into type 2 diabetes. You can read the whole report here: https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-

It happened! You tried talking your way out of the fight, but it didn't work and now he/she is coming towards you. This is everyone's worse fear. First off, if you can run away, that will always be your best course of action, as you don't know what is going to happen in the fight. Your life is literally on the line. Unfortunately, you may not be able to run away (which is what happened to one of my clients who was with his family when a drunk guy started a fight with him). So

Every Memorial Day I embark on a tough workout known as the Murph. In case you’re not familiar with it, the “Murph” workout is a CrossFit routine known as a Hero Workout of the Day. It was renamed by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. This workout (named "Body Armor" at the time), was one of Michael’s favorite wo

We offer a variety of fitness programs to meet your needs, including: Weight Loss Programs. Sport Specific Programs. Kid/Teen Programs. Senior Fitness Programs. Certified Nutrition Approved Meal Plans. Sports Medicine Therapy and Post-rehab Programs. With over 30 years of experience in training folks, we have the experience necessary to get you in the best shape of your life, in the shortest time possible. Here's everything you get in our fitness program:​ In-person one-on-on