Picture(photo: underscoopfire.com/labor-day)
So I think at this point, many of us are starting to realize that the old, “I’ll sleep when I’m dead,” adage, will bring the latter part of that phrase along a whole lot sooner than you’d like. It seems everyday, I read a new study showing just how important sleep is for dealing with our mental state, emotional health, and overall well being.

With all of this information coming out though, we as a population, still really suck at getting the required amounts of sleep necessary to promote good health.

The Deadlift is one of the ultimate displays of strength. There's a reason, many people call it the "King of all exercises."

It's hard to find an exercise that uses as many muscles of the body, to produce such a great display of brute force, all the while taking us through one of the most functional movement patterns there is (and remember I don't use that term functional often), picking something up off the ground.

So I posed a question to people who follow me on Facebook recently to see how I can help my audience best. One of the answers I got from multiple people was that they wanted help with Chin-Ups.

I covered Chin-Ups once before in an edition of Technique Tuesday's, but I wanted to shoot a new video about them, which would cover more info. 

The video below goes over the differences between Chin-Ups and Pull-Ups, how I progress my clients to being able to perform their first Chin-Up, and some ways to add a new challenge to your Chin-Ups to increase the intensity.

“How much ya bench?”

When somebody finds out you lift weights, it’s automatically the first question they ask, usually mimicking the voices from the Saturday Night Live sketch.

Is that annoying? 

Ummm…. yeah, to say the least. 

So today I wanted to give everyone just a quick video of one of my favorite mobility drills for helping people improve the rotational ability of their thoracic spine. 

This drill is called the side lying windmill. It is one of the best drills I've used so far to not only help improve people's thoracic mobility, but as a result help people create better movement patterns (and in some cases it has a by-product of alleviating pain, although relieving pain is not my job nor intention) for other areas such as the shoulders and hips.

Since the thoracic spine is the area of your spine that is meant to be more mobile, when it gets stiff or immobile, the areas such as the lumbar spine (low back area) and cervical spine (neck area) tend to create mobility they should not have. This generally leads to problems in the low back/ hips area and the upper back/neck and shoulders area.

I don’t think you’re ready for this jelly….

Ok, maybe you are, and maybe I shouldn’t have used that lyric, but any chance a strength coach can work in a Queen Bae reference to an article, they’re gonna do it.

I’m pretty sure it’s part of the prerequisites for renewing my certification each year.

As most of you have probably guessed, today’s post is all about your glutes. Everyone wants to make sure they’re strong and looking good, because not only do the aid in improving your physical performance in the gym or on the field, but let’s be honest, nobody wants a pancake butt.

Training your glutes is all the rage now thanks to coaches like Bret Contreras aka “The Glute Guy”.

So I want to try to implement something new and see how everyone responds to it. A theme to each week. Not a theme like “this week is Superhero week” (although that would be awesome and not out of the question), but more like, this week I want you all to focus on (blank), and then write and share articles related to each week’s theme.

With that in mind, this week’s theme is purpose.

Some of you may have seen the video I posted earlier this week, discussing purpose with regards to exercise.

To often people walk into the gym and “workout” while still managing to accomplish very little.

Since it's almost spring, and summer is right around the corner, I figured I'd supply you all with a couple of exercise videos just in time to get your arms ready to show off for the summer. 

In these two videos I go over some easy corrections to make sure you get the most out of your biceps curls, and one of my favorite, shoulder friendly, triceps exercise.

These two will have you bursting through your sleeves in no time, haha.


A Piece for Marcie


So normally I’d start this post off with something silly or sarcastic, and keep this first part of the article very tongue in cheek. 

I’m not going to do that today.

Most of you reading this are probably wondering who that woman is in the photo. That is my best friend's mother, Marcie, whom the world lost Thursday Feb. 18th, 2016 very unexpectedly.

It absolutely rocked my world, and as expected my best friend Sam, and his family are devastated.

I personally, have been going through the gamut of emotions, from anger to sadness, with many moments of happiness minced in there when thinking of her.

In today's Technique Tuesday, I've got a video for you breaking down the Suitcase Carry.

This is a carry variation I'll use with the majority of my clients at one point or another throughout their programming. It's useful for novice to advanced trainees, and can be programmed into you workouts in a variety of ways.

Including loaded carries like Farmer's Walks into anyone's program can pay huge dividends, but one of the reason's I like the Suitcase Carry so much, is the amount of recruitment required from your abs to perform this exercise. When done correctly, your abs so certainly feel like they are working just as hard as the rest of your body or more so. 

Check out the brief video below to see how to perform it correctly: