Food Friday – Tracking and Comparing Macros

It almost seems to be my most consistent posts are the “Food Friday” posts! Somehow I always seem to have time Thursday or Friday and instead of writing “Monday Motivation” articles, I end up writing a Food Friday article. But anyway, today is about tracking macros and comparing to my template. Now not all of […]

Waterfalls Trip!

It’s that time of year again! Every year we take a trip to Brevard to play in the waterfalls in Dupont State Forest. This trip is always tons of fun, the cold mountain water is a great relief for the heat. We will meet at the gym Sunday July 2nd at 9am and leave by […]

Food Friday – Supplements

One of our clients, Mike, asked me to do a “Food Friday” post about the supplements I take and how they help with energy during workouts and recovery after workouts. Well…thanks Mike…one 35 minute video later! Haha! Seriously I have been wanting to do this video for awhile and Mike just pushed me to do […]

Monday Motivation 8: Setting Goals Through Competition…

  We all know that setting goals helps to keep you focused, but I would like to talk about a special type of goal today, and that is signing up for a competition or a race. For a lot of people, the thought of competing against others, especially when it is in a sport they […]


WOW! Summer Games was awesome this year! We were very happy with the turnout but we were even happier with the results form the powerlifting portion! Everyone who came in put up some good numbers in their squat, bench press and deadlift. This just shows how hard everyone in here is working, it shows everyone’s […]

Food Friday – Eating on a Schedule

I really didn’t have a good recipe or idea to write about this week and I was upset I was going to miss a “Food Friday” article, but then in just the past 12 hours I have heard from 3 people who got way off their eating schedule and then I personally had to deal […]

Monday Motivation 7 – What is Stopping You?

I want you to make two lists right now, three items on each list. Top 3 goals. These goals can be in fitness, in the gym, lifting, running, they could be in your relationships with loved ones, these could be professional goals or financial goals. but try to include one fitness/gym goal. Top 3 fears […]

Food Friday – Why you need a protein shake

Usually the “Food Friday” post is about meal prepping and giving you a recipe for something tasty and healthy and easy to prepare and split up into meals for the week…well not this week…this week we need to address why you are not pounding protein shakes like a bro-dude-gym-rat?! “I don’t need protein shake”…yeah bullshit! […]

Friday…what’s your excuse???!

Please, please, please tell me your excuse why don’t come to the gym on Fridays???! We see the same people day after day, week after week, month after month, some for years. And we love how much dedication we see from so many people! But the flip side of that coin…we notice…oh yes we notice…the […]

Ski-erg Technique

Some¬†easy corrections you can make to be more fluid and efficient. 1. Squat! Do not pull with straight arms and straight legs, you need a small bend in the elbow and you need to pull yourself down by squatting and pulling down with the hamstrings and the abs. 2. Pull from just above eye or […]