Lately I’ve been doing a lot of reflecting.

Ever since I finally got up off my ass and launched this site (last Monday), I’ve had this feeling of profound gratitude for all of my friends, mentors, family, and even clients that helped to get me to this point. I’m truly blessed with an incredible support system. From my parents and sister, to my amazing girlfriend, to all of my close friends and colleagues who have endorsed my work and this site (as well as provided much needed proof reading), I thank you.

Though I had talked a big game about launching my own site in the past, it took many a kick in the ass from those same people to make this happen (Pat Koch and Sam Wong, I’m looking at you!).

The Goblet Squat

Today I’m debuting a recurring segment called Technique Tuesday. The idea behind this recurring theme is that each week I will be breaking down an exercise that is pretty user friendly but also has a good amount of carry over for all of you who might be reading, whether you are brand new to weightlifting or are an experienced lifter.

As with any exercise, you should be able to go through a good range of motion, pain free (however a little burning in your muscles at the end of a set, is totally acceptable).

If you are experiencing pain through a movement and the problem lies deeper than just using proper technique, please, please, please see a qualified professional (no, your personal trainer/strength coach is not one of them, nor am I).

"I’m just getting back into the gym, what should I do?"


I get asked this a lot and figured I’d take a stab at answering this common question for you all out there who maybe reading this and curious of the same thing.


Usually this question is followed up with, "I was thinking I would just do some cardio for the first few weeks, and maybe some crunches, and a nautilus machine or two. Ya know, just till I get my lungs back." Sound familiar?


My answer to this question is almost never, "Yeah, you should just do cardio/abs/machines."

We’ve all seen people on the same pieces of cardio equipment at our gyms, reading a book, watching TV, and just generally "zoning out". While it's awesome that they are in here doing something and working up a little sweat, I’d wager a guess that when they joined the gym, their goal was not to "just do something" or "zone out".

Complete and utter horseshit!! 

(Pardon my tone here folks, but I'm more than a little passionate about this topic.)

That's right, I'm talking about the biggest, ugliest, stupid myth perpetuated in this fitness industry. It's the one thing that gets me more fired up than anything else (except for Nickleback, I really hate Nickleback).

We've all seen the "Women's Fitness" magazines at the grocery store, or local CVS.

"Lose 20lbs in a month and have the best body of your life..." Blah, Blah, Blah.

You are probably thinking right about now that I'm going to go on a rant about how the women (more often than not celebrities of some sort) in magazines are airbrushed, made up, don't look like that in reality,etc... but you'd be wrong.

“I want to lose 10-15lbs and have abs/muscular chest & arms/slimmer waist/(insert typical aesthetic goal here).”

As a personal trainer, 95% of the time I meet with a prospective client this is the answer that I hear when I ask the question, “What are your fitness goals?” At times I honestly begin to feel like Charlie Brown while he’s listening to his teacher.