Many of my clients have learned over the years that I love sprint training.  Sometimes they hate me for it but usually they love me when they see the results that they get when they add it into their training.  HEY.. THERE IS TRUTH TO BE TOLD WHEN I SAY “NO PAIN THEN NO GAIN.”  [...]

We are now into the shorter fall days.   Changing leaves and cooler temperatures always leave me looking for ways to continue to add excitement to my eating.  A little variety can go a long way in preventing boredom. I thought I would share with you one of my favorite fall protein shakes that goes hand in hand [...]

You may be working hard in the gym and following a disciplined diet but if you are not filling in the gaps with supplementation then you could be short changing yourself. I have been working with athletes for over a decade and it always amazes me when I see a new client and find out [...]

This shake makes a fantastic post workout option as it will meet the needs of both the protein and fast absorbing carbohydrates that muscles long for after intense training. You can even boost the post workout recovery benefits by adding BCAA’s, glutamine, creatine or extra vitamin C. This shake is both delicious and refreshing.  It should be consumed within [...]

Here is the 2nd part of my 6 critical mistakes that people make in the gym.   Check these out so you can take honest stock of your own tendencies.  I posted part one last week which has the first 3 critical mistakes. If you are committing any one of these then it could be really hurting [...]

Training hard and properly is a big part of building the ultimate body..     However, logic can often be thrown to the wayside once people get into a routine. I wanted to share with you some common and CRITICAL mistakes that people are making in their training efforts.   Are you comitting one of these “cardinal sins of [...]

This great recipe is a quick, simple and tasty snack to enjoy before bed.  It’s low on the carbs while being high on the protein to support optimal growth hormone release during sleep.  That is exactly what you want if a lean and mean body is your goal.   THE RECIPE: 1/2 cup fat free cottage cheese 2 tsp [...]

It is important to include a variety of foods in your diet and protein is no different.  Salmon is a tasty and nutritious addition to your diet. Its texture and flavor make it enjoyable to eat but it is also an excellent source of healthy fats and protein. There is no doubt that this is a [...]

 Okay…so last week we got chatting about some of the major reasons that women fall short on creating the beautiful booty of their dreams.  A great behind is something that many women aspire to acheive and or maintain. I will not lie to you.  I mean…you can lie to yourself about it but I will give [...]

Okay ladies…this post is focused on every gal who has ever wanted to build “buns of steel” or a “beautiful booty”. Before you go any further, you must ask yourself this question: What does a great behind mean for you? The general response from most of my clients and even from myself seems to be [...]