Looking around on Instagram, it’s hard not to feel pressured into setting a New Year's Resolution. Maybe it’s about being more connected or taking more time for yourself. But for many, it’s getting back into shape. Now, I'll be the first to admit that seeing swarms of people at the gym this last week has given me some anxiety. But I don’t understand people who bash the New Year's resolution crowd. I think it’s important to remind myself where I started and how far I’ve come. The year was 2013, and I was a junior in college. My New Year’s resolutions were about as basic as it gets: stay sober i ..read more

Increased Muscle Mass Muscle mass refers to the amount of muscle in the body. Generally, the more muscle mass you have, the stronger and more resilient your body becomes. Strength training is an effective way to increase muscle mass. When you lift weights, your muscles are forced to work harder than they normally would, which stimulates the growth of new muscle tissue. Over time, this leads to increased muscle mass. Studies have shown that strength training can increase muscle mass by up to 40% in some cases (1). This is because strength training causes microscopic damage to the muscle fiber ..read more

Meal timing refers to the strategic timing of meals to optimize the body's ability to absorb and use nutrients. The timing of meals can have a significant impact on your energy levels, metabolism, and athletic performance. By strategically timing meals and choosing the right types of foods, you can ensure that your body has the necessary fuel to perform optimally during a workout, replenish energy stores, and repair damaged muscle tissue. Pre-Workout Meals: Pre-workout meals are meals consumed before a workout or exercise session. These meals should provide the body with the necessary fuel t ..read more

The Science of Recovery Before we dive into specific recovery strategies, let's first talk about why recovery is so crucial for strength training. During a workout, you're essentially breaking down muscle fibers and depleting glycogen stores in order to create the stimulus for growth and adaptation. But it's during the recovery phase that these processes actually occur. During recovery, the body repairs the damaged muscle fibers and replenishes the depleted glycogen stores, allowing them to come back stronger and more resilient. Additionally, recovery allows the body to clear waste products an ..read more

If you live in Minnesota you probably have experience shoveling snow. Last week in Minneapolis we got a heavy 8”. For a guy that is in the gym regularly, I was having a difficult time moving the fresh snow. I had to take breaks frequently. This got me thinking, this is an Activity of Daily Living for Minnesotans and much of the country. One that is considered a basic movement pattern by much of the fitness industry. Are you familiar with the basic movement patterns? 5 Movement Patterns Bend and lift Single Leg Push Pull Rotation It's important to understand the fundamental movement patterns ..read more

When people think about sobriety, they often associate it with giving up alcohol or drugs. However, sobriety is much more than just abstaining from substances. It's a way of life that encompasses physical, mental, and emotional wellness. One aspect of sobriety that many people don't consider is how it can impact their fitness journey. In this I'll share what sobriety has taught me about fitness and how it has transformed my approach to health and wellness. Consistency is key: In sobriety, I learned that consistency is key when it comes to fitness. When I was using drugs or alcohol, my fitness ..read more

Intro: So, you've decided to start exercising again after years of being a couch potato? As a fellow reformed couch potato, I can assure you that it's a decision you won't regret. But, I know it can be overwhelming to figure out where to start, especially if you're feeling a little fluffy around the middle. Here are some answers to common questions that people have about getting back into the fitness game: How do I start exercising after years of inactivity? Start by putting on your sneakers and walking out the door. It's that simple. Just take it slow and steady, and before you know it, you ..read more

As a personal trainer/fitness coach, I am committed to helping my clients achieve their fitness goals. Whether my clients want to build strength, increase muscle size, or do both, I can help them reach their desired results with a personalized approach. In this article, I will answer some common questions about training for strength and hypertrophy, and show you how to effectively train for both using a 1:1 personalized strength training program. Can You Train for Both Strength and Hypertrophy? Yes, you can train for both strength and hypertrophy at the same time. While the two goals may see ..read more