Today we got a leg workout. Warm-Up: Toe Touches, hip openers, body weight squats Main Workout: Single Arm DB Squats (3/10 Each Side) Alt. DB Front Lunges (3/20) DB Split Squats (3/8 Each Side) Seated Calf Raises (3/15-20) Barbell Glute Bridges (3/8-10) Have a great Wednesday and Keep grinding!!

We humans are at our best when we feel we are the creator of our lives. This is where Self-Determination Theory (SDT) comes into play. SDT is our desire to have autonomy, which is when feel we are in control of our lives; competence, which is the feeling of being able to move towards mastery;…

When moving through life you need ask yourself a big question. Is this what I really want? Your life can go in someone else’s direction or you can take control. You can be the one watching your life go by, or you can be the writer, actor, and director of it. So much time is…

As the weekend approaches, here is a quote that will keep you focus. “What you habitually think largely determines what you will ultimately become.” – Bruce Lee What we believe in ourselves truly matters. Your thoughts can be your greatest source of inspiration or it can be your worst source of frustration. Self belief is…

With all the talk of protein and fats, fiber gets overlooked. In America, the average fiber intake is about half of what is recommended. Fiber is a type of carbohydrate made from plants. The benefits of fiber are many, including blood sugar control, digestion, heart health and can even aid in weight management. Some good…

Today we’re going to train for power. Power training is all about explosive movements. These movements train those fast twitch muscle fibers. Let’s get started. Main Workout: Medicine Ball Wall Throws Dumbbell Push Press Single Arm Kettlebell Swings Box Jumps Plyometric Pushups Complete each exercise for 3-5 sets of 6-8 reps. Make sure each movement…

Where has our attention gone? Why is our attention span slowly decreasing? These are the questions we must ask ourselves. Just 50 years ago we could still focus on a task for about 20 minutes. Fast forward to now and we are averaging less than a minute. We are in an era where multitasking is…

With today’s digital world we have some much more pulling for our attention. This can be a good thing or bad, depending on what your attention is focused on. Not everything is what it seems, and not everyone is honest. Some social media influencers can be leading you in the wrong direction. You must do…

As the weekend approaches, here is a quote that will keep you focus. “If you are positive, you’ll see opportunities instead of obstacles.” – Confucius Being positive is an action we all can take and it’s completely in our control. We can’t stop anything that happens outside of us but our thoughts. When you start…

Sometimes strength training gets a bad rap, for example, some woman don’t do it because they feel it will make them bulky or strength training can hurt me. These false assumption can be holding some people back. If done right, strength training is one of the most, if not the most, beneficial activities you can…