I am not a registered dietitian... but I did stay at a Holiday Inn Express last night. If you go into your local supplement store and they start offering you all these fat burners and "test" boosters... you need to find a new *ahem* dealer. A lot of supplements being marketed are not effective, nor safe. It is important to note that supplements are called supplements for a reason... they are meant to supplement a healthy diet and lifestyle. Focus on whole foods first, think l

The New Year is here, resolutions have been set, and gym memberships have been purchased. But we must address the elephant in the room... diet. Ah, the world of "7-Day Detoxes" and "30-Day Shreds." The latest fad diets promise to turn you into a fitness goddess or god in a matter of a few short weeks. I mean, who wouldn't want to look like a Greek deity in just a few weeks, right? But let's be real, folks, these challenges are often not much more than a pipe dream. First of a

The new year is coming in hot, so people will be searching for a routine to follow in the gym. So, I thought I would make things easy for you by reviewing 3 popular weightlifting programs and 2 hot, up-and-coming programs (it's mine lol). If you're still on the fence about whether or not to get in the gym, check out an older article of mine, " You Probably Know What You Need to Do. " I'll say this first: just showing up is a huge part of success... but you also need a plan.

As we bid farewell to 2025, many of us are emerging from the holiday season in a bit of a haze, possibly fueled by extra calories and festive indulgences. With the looming New Year's resolutions, there's a common question on everyone's mind: How do I get my life together in 2026? In this blog post, I'm not just offering another workout program but providing the essential tools to craft your path to fitness success. Side note: don't miss this recent blog: Top Exercise Guide fo

Dads, here’s the truth: if you want to stay in the game — playing tag in the yard, sprinting after your toddler on a scooter, or still dominating the family Turkey Bowl at 45 — you can’t train like a robot who only moves forward and backward. Most adults live their entire fitness life in the sagittal plane. Think squats, deadlifts, presses, running. All great. But if you never move side-to-side, you’re leaving entire muscle groups undertrained… and you’re setting yourself up

My wife always says I am difficult to shop for and my mom says the same of my dad. So, I am here to help and make gift-giving to the fit dad in your life easy. Hear me out, let's normalize giving guys stuff they will actually use. Get practical. Fill my stocking with supplements, workout equipment, and beef jerky. Wrap up a bag of freshly roasted coffee beans and a set of dumbbells. Give the gift of performance with my carefully curated list of Christmas gifts for fit dads . 

If you're a dad who wants to stay strong, athletic, and capable for your family—but doesn't have hours to waste on fluff exercises—this is your guide. These seven movements are the ultimate Dad Performance Enhancers: they build real-world strength, explosiveness, and durability so you can chase your kids, run fast without pulling a hamstring, and stay the fittest father on your block. Let’s dive in. 1. A-Skips & B-Skips — The Track & Field Cheat Code Back when I was running t

I LOVE the holiday season. Christmas is easily my favorite holiday. I love the music, the movies, who it is about, the family time, and the FOOD! Let me start by saying this... enjoy the season. Live a little. But you do not have to let the holidays derail your fitness goals. I love the holiday treats as much as the next guy. The extra calories, parties, and hectic schedule can make it tough to continue seeing progress on the scale and in the gym. This is why I have put toget

Let’s be honest—abs are great, but a strong core is what truly matters. The difference? Abs look good. A strong core makes you move better, lift heavier, and show up stronger for your family. Your core isn’t just about the six-pack muscles. It’s your foundation—your stabilizer for every lift, sprint, and play session with your kids. Whether you’re carrying groceries or wrestling your kids in the backyard, that’s your core at work. 🏋️‍♂️ The Truth About Ab Training Before we

Listen, the busier I get and the more activities my kids enroll in, the more important my home gym becomes. What dad doesn't  want to be strong for his family, keep up with his kids, and still look good for his wife? Am I right? For dads, having a home gym means more flexibility, fewer excuses, and a prime opportunity to model a healthy lifestyle for our kids. My kids are in my garage gym all the time. It's become a competition to see who can do the best pull-up, lift the hea

When you’re a dad who wants to be strong, perform well, and look the part, you need exercises that deliver maximum impact for both strength and aesthetics. This isn’t just a bodybuilder’s list for getting huge, nor is it purely for performance. This is the ultimate list for the dad who wants to check all the boxes: strength, size, and function. From foundational lifts to high-performance movements, these exercises will help you stay ready to keep up with your kids, crush life

We've all heard the corny saying, "Don't let your weekend become your weak end." Corny: Yes. True... also yes. It's common to have a dedicated weekday routine that involves sticking to healthy habits, such as staying hydrated, consuming nutrient-dense food, and working out. Then the weekend shows up... the wheels come off the tracks, often leading to consuming excess calories, dehydrating our bodies, and forgetting to stay active. *check out my Saturday arm workout at the end

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We are almost in the final quarter of 2025! Rather than waiting for January and the "New Year, New Me" stuff in 2026, I wanted to give...

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Dumbbell exercises are a versatile and convenient way to get strong and jacked at home or the gym. There is a time and place for machines...

Crush Leg Day

It's HUMP Day! Just kidding. We don't see "hump day." We just see another day and another opportunity to get closer to our goals.  Today is a gift!