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Turkey Spinach Meatballs

This is another quick and easy healthy dinner option, although I will say when working with lean turkey the finished product can be a bit dry. Serve with the easy homemade cranberry sauce (also posted below) for a simple, tasty solution to this problem. You’ll also notice below, that a few of the ingredients are specified “to taste”. I lightly sprinkle these over the meat before mixing. Read More →

Abs – Crunches with Hand to Hand Dumbbell Pass

I love working my abs. I love feeling strong, and I truly believe a strong core is the foundation for everything else. Want to add a new ab exercise to your routine? Give this one a try!

Crunches with Hand to Hand Dumbbell Pass

Lay on your back with knees bent and feet flat on the ground. Open your arms wide to each side and hold a dumbbell in one hand. You’ll want to start light to allow yourself time to become familiar with the form and motion. Read More →

Renegade Rows – Upper Body and Core Specific

If you’re comfortable holding plank position and want to add an additional challenge, the Renegade Row might be a good exercise for you. A Renegade Row targets the upper body while continuously keeping the core engaged. You can begin with lighter weight and a wider stance for more stability. You can increase the intensity of this move and provide greater recruitment of your core by narrowing your stance to create more instability. Feel free to increase the weight you use as long as form remains a constant. Read More →

Lateral Jump Into Squat

I enjoy this move because it combines a classic exercise (squat) that effectively targets the entire lower body, with the lateral movement we often forget to include in our regular routines, and plyometrics (explosive movement) that gets the heart pumping and challenges our aerobic capabilities. Read More →

Inverted Shoulder Press

Are you looking for new ways to hit your shoulders? Are you ready for a challenging move, but not quite willing to go completely vertical for those handstand push ups? The Inverted Shoulder Press is an intermediate bodyweight move that can assist in taking you to the next level. As with any exercise, you should always consult with your physician before beginning a new training plan. People with previous shoulder injuries or who are new to training should most definitely receive clearance from their doctor before adding this exercise to their routine. Read More →

Standing Bent Over Dumbbell Row – Back Attack

The Bent Over Row can be performed with resistance bands, dumbbells or a barbell. When using dumbbells, you can choose to work one side at a time while resting opposite hand and knee on a bench for support, or you can perform this exercise lifting both arms at once while standing. There are also many variations to the angle at which you place your upper body, the angle of your grip, the width of your grip and the location you choose to pull your weight toward. Read More →

Understanding Food as Fuel

I need to begin by saying I am not a doctor or even a nutritionist. The following information is simply my opinions based on my personal studies of fitness and health. These are the guidelines I have been working with, and techniques I feel have assisted with my own journey. There are certain diets that abstain from carbohydrates for medical reasons, and these recommendations are obviously not best suited for all individuals. Read More →

Mahi with Avocado Topping and Roasted Asparagus

Looking for another simple and healthy dinner option to feed your family? Last night I made this sauteed Mahi with Avocado Topping and it was as easy as it was delicious. You can actually use the topping on any piece of fish you like (Mahi can run a little on the expensive side…we threw caution to the wind and decided to treat ourselves). Or, you can omit the topping altogether (although I could do an entirely separate blog entry on the benefits of avocado). Read More →

Wall Squats – An Isometric Exercise

If you’ve been following my blog you’ll know that isometric exercises are a great way to strengthen muscles without requiring a broad range of motion. It’s always fun to try new and unique exercises, but sometimes we forget how effective the simple and basic moves can be. The wall squat also has a number of modifications to increase intensity, so you can keep this one as a part of your regular routine while continuing to challenge yourself. The wall squat is a great way to target your quads, hamstrings, glutes and calves. I like using it as a superset with another leg exercise to eliminate/minimize rest, keep things challenging, and make the most of my training time. Read More →

Glutes – Build the Bottom with Fire Hydrants

I recently had someone write to me with a question on how to target the glutes. It’s an area we don’t often see on ourselves, but obviously one we shouldn’t neglect. Your glutes are actually considered to be a part of your core. A strong core is a fundamental necessity for success in all aspects of training! And yes, I’ll say it…. unless you’ve been living under a rock, you may have noticed that a toned butt is pretty trendy right now. Read More →