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Oops I peed my pants!

Are you a mom and have you ever peed yourself?  You might have something called Pelvic Floor Dysfunction.   It’s a common problem female’s have after giving birth.  If you have ever: Felt like you were going to pee your pants during exercise, fitness classes, personal training sessions, coughing, sneezing or anything that made you…

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The KDR RPE Scale – How hard are you working?

How hard are you really working during your workouts? At the end of the day, you have to have burned more calories then you consumed to lose weight.  You can accomplish this in only one of two ways: You eat less food. You burn more calories through activity. There is a saying in the fitness…

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How I eat, work out and thrive as a busy professional

Let’s face it, if you are a busy professional, chances are you are – stressed out, overworked, short on time, tired and struggling to fit health and fitness into your life. Aren’t we all busy professionals at this point?  Running around trying to fit more things into a single day – from spending time on…

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How to make a super shake.

Protein shakes!  There tends to be a love/hate relationship with them.  Often times we get asked how to make a super shake.  We think of a super shake as something that has protein, fruits/veggies and fat all mixed together.  This is not your standard protein and water/milk shake!  Super shakes are a great way to:…

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Exercise Technique Tip – Dumbbell RDL

Exercise Technique Tip of the week – Dumbbell RDL Dumbbell Romanian(What do the Romanians have to do with it? Not sure…but it sounds bad ass) Deadlifts are one of our deadlifts variations (hence the name). This movement strengthens your glutes, hamstrings, lower back and a little bit of the lower leg. The execution of the…

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Exercise Technique – SA Bent Over Row

Exercise Technique – SA Bent Over Row The SA Bent Over Row is a great exercise for building an amazing back!  Your biceps and grip are also involved as you pull the dumbell to your belly button. Dumbbells offer you the unique advantage of performing the bent-over row unilaterally. We recommend including both unilateral and bilateral…

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Infographic – Elimination Diet

We get asked a lot of questions about elimination diets especially this time of year. It’s summer time baby! Elimination diets are great for: Dropping a few extra pounds of bloat/water. Figuring out food sensitivities/issues that cause an auto-immune response. Making your life super complicated. Most of the time, elimination diets are what people turn…

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Exercise Snap Shot – SA OHP

Exercise Snap Shot Single Arm Overhead Press Check out Heidi’s form on this Exercise Snap Shot.  Here she is doing a Single Arm Overhead Press.  One of the best movements you can do for sculpting lean shoulders. Keep the reps high for this movement and focus on keeping the shoulder down. Let us help you…

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KB Competition Breathing

KB Competition Breathing Ben Dearman You would be surprised at how hard breathing is when you have to focus on it.  Taking control of your breathing while doing KB movements is HUGE!  Generally we like to see people hit 8-12 reps per minute in the long cycle and 10-12 reps in the snatch for a…

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Jamie Crowe – The 50 Hottest Female Trainers in America 2014

Fitness philosophy: Fitness is a long-term journey—a journey of strength, flexibility, endurance, recovery, and happiness that changes as you set new goals and age. Balance is very important to me and to my clients. I love making women feel good inside and out. Hidden talent: Baton twirling Favorite post-workout snack: Protein shake with berries and…

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