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Build my best body vs. lose weight, are your words serving you?

Now don’t get me wrong there is nothing wrong with a fat loss goal and I also do not believe in lying to ourselves by the way of twisting words. However I do believe that the way we choose see something and the words we use can dramatically effect how we FEEL about it. Something …

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Post workout nutrition, when and what to eat

When should I have my pre-workout meal? Coming off yesterday’s post I’m going to be speaking to resistance training here 1-2 hours prior to training is an optimal ⏰ frame and here is why. Training induces a stress state and while it is the healthier kind of stress it still has some of the same …

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Why First Responders need to Prioritize posterior chain training

I’m starting a new trend, Back & Glutes are officially the new Chest & Bi’s Chest and Bi’s have had a good run but I’m calling them out! And making way for today’s unsung heroes …Back & Glutes All jokes aside, I think we can all agree we are a anterior dominant society these days. …

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The more variables we cannot control, the more important it becomes to support them with the ones we can

A typical shift working as a first responder is anything but routine. You give up the idea that you will have lunch at lunch time or sleep at night, that you can leave work without having witnessed new life or the end of one. The environment is dynamic, unpredictable, and ever changing. Basically there is …

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How to Optimize Female Fitness through Phase Based Training

What is Phase Based Training and How Can it Optimize my fitness as a Woman There are two main camps out there.  Camp 1) Women should not train like men or lift weights because they will get bulky and look masculine.  Camp 2) Women should be training the same as a male as the Camp …

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