Wednesday, June 29, 2016


"Simplicity is the ultimate sophistication"

Clare Booth Luce

Why, oh why must things seemingly become so complicated? I ask myself this all the time. Keep it simple has, and is my motto.

Having said that, I firmly believe that exercise and fitness can and should remain a simple concept.

At home, the office, yes, the gym. Just do it. With so much in the world to figure out keep strength a priority. Wake up in the morning and #buildyourself

Friday, June 24, 2016



Always one to keep up on the latest, I was long over the kale-kick way back when I first saw a kale donut. Enough already. When it comes time to cheating I would never desecrate krispy creme perfection like that.

Turnip Greens

When it comes to "superfoods" however, turnip greens are a bonafide, card-carrying member of the club. Exetremely high in vitamins and minerals, they have it all. If you don't want to take my word for it just google.


Lately, my go-to method of preparation has been simple. I cook them for a few minutes in a cup or two of boiling water, drain and then sauteing in olive oil and some red onion. Easy, peasy, 1-2-3.

TIP πŸ‘ˆ
Wait till the table to season with salt/pepper.

Economical AND  healthy, right now I'm on the turnip green truck.

For more simple recipes that do not include donuts email:

For more on Turnip Greens:

Tuesday, June 14, 2016


"A heart is a muscle....and what do muscles do when they are torn? They grow back stronger"

Monday, June 6, 2016


"Proper preparation prevents poor performance" - Charlie Batch 

No longer considered a bodybuilder or physique model type of practice, preparing meals in advance has become a huge trend. I believe in part because of the ease it provides. It's very easy to skip meals, grab go-to's, and binge on things that set us back and eat away at all those gains (pun-intended). Advanced meal preparation helps take out the guess work during the week, saving an enormous amount of time all while fueling our busy lifestyle.


  • Invest in storage containers.  Reusable, eco-friendly, glass, stainless, dishwasher safe, you name it.

  • Set aside a time every week, say 1 hour (a lunch break) to write out what you want to eat for the week. Start with 5 days worth of meals.

  • Do not go to the grocery store hungry. Avoid overbuying things you don't need or will set you back.
  • Do season well. Make it taste good. Go crazy.


It's Simple.

Friday, May 27, 2016


You should probably find another one.

I would like to preface this article as such:

Your sessions are exactly that. Yours. So if I get any flak for saying these things, I am simply trying to encourage thinking through before plunking down good, solid, hard-earned bucks for your training.


  • Talks incessantly about themselves the whole session.
"And then I was like...." "And then they were like...."
Perhaps you are confident they are focused solely on your well being, so you live vicariously through them.
  • Has their cellphoneπŸ“±out for anything other than using the stopwatch.  "Who are you texting?"
  • Tailors your workouts to the way they workout OR uses cookie-cutter routines.
It's Personal Training, which means your workouts should be tailored & customized to your needs.
  • Wears ridiculous outfits. Okay that's just my pet-peeve, however they should look industry professional. #justsaying 
  • Get's pushy with the sales techniques.
The gym is our sanctuary. It's were we come to escape the grind. And that includes Arty-the-Upseller.
  • No communication or doesn't share a clear system of charting all your hard work. 
"Okay we're done", isn't gonna cut it. Period.
  • Doesn't look the part. 
Photoshoot ready? Of course not. Fit? I should hope so. "The proof is in the pudding".


A trainer should not only be a source of knowledge, but also of confidence.

Monday, May 23, 2016

MUSCLES & EXERCISE Raising the Bar

We've all been there.  You're in the gym making those gains. You've worked up to a certain weight. Done. You push out those last reps.
Then, the resident beast walks in only to warm up with the weight you just finished with.


Patience is a virtue. Having said that, there is a science to making those gains. Genetics aside, I believe a simple formula I continue to go by to be a good one. It has provided me a fool proof way to track my progress for upping the ante.

Whenever I can successfully complete 3 sets of 10 (or even better, 12) I raise the weight by 10lbs.

But wait, there's more πŸ‘ˆ

Keep things simple I always say. Yes, of course. But you need a foundation to start from. As the fortune at the top says, "If at first you DO succeed...."
One day a guy came up to me and asked if what I was writing in was a workout journal. I said yes & explained my theory. He later said, "So your benchmarking yourself?"


Did I forget to mention form. No. Do not increase the weight by 10 until you can successfully do 3 sets of 10-12 reps in correct form. In the formula for gains, you'll thank yourself later.

I believe my take on raising the weight only works moving forward if you have knowledge of your starting weight on EVERYTHING. Not just your bench, your hammer & squat. But everything.

Bonus Tip 

Take an entire weeks worth of workouts, splits and the like and evaluate yourself on each and every:

  • Exercise
  • Weight
  • Sets/Reps
  • Rest periods
P.S. If you'd like an easy template just email me. I've simplified it.

This ectomorph has tried it all and I can tell you, keep it simple. Keep it real...

And never stop πŸ’ͺ