The Supine Hip Bridge is a great exercise for Gluteus Maximus strengthening, as well as core stability work. With a small tweak it can also be a good exercise for the Gluteus Medius.

The Clamshell is used to strengthen the Gluteus Medius, a crucial muscle for long distance runners/cyclists/triathletes to keep the knee tracking properly during activity.

Progression. That seems to be a foreign concept to a lot of people in the fitness industry. You can’t go from barely being able to complete an adequate sit-to-stand (bench squat), and knock out a solid bar overhead squat to below parallel in the same day. Likewise, you can’t go from running or training in big, cushioned and supportive shoes one day to knocking out a 10k barefooted the next.   [ Read More ]

We live in a culture where people are rewarded just for showing up.  Everyone gets a trophy.  Everyone gets a pizza party.  We’re all winners, even the losers…… It makes everyone feel good, right?  So, how could it be a bad thing? Well, for several reasons.  I could write an entire blog on how it discredits the victor and another blog on how some people never learn to fail.  Instead,  [ Read More ]

I’ve been thinking about this topic for a long time.  It’s been hard for me to balance the importance of the subject with the possibility of coming off as judgmental.  I also need everyone to realize 2 important facts: 1.) EVERYONE influences our children. I’ve chosen teachers here because they influence classrooms at a time, year after year after year.  2.) Even the best possible example can be derailed by parents  [ Read More ]

Kids are supposed to climb trees, swim in bodies of water, run through fields, ride bikes and do a plethora of other things that don’t include written rules and spectators.  These actions allow them to not only exhaust themselves and save their parents from dealing with a rediculous amount of pent up energy, but they also develop really important skills that last a lifetime.  Skills so important and varied in  [ Read More ]

By Kavon Atabaki Anyone who knows me knows I love the movie 300. There are a couple different reasons for this; first, I like action movies, and there’s plenty in this one. Being a personal trainer I wanted to read  up on the grueling physical training the cast went through in preparation for this film. I was thoroughly impressed to say the least. The second reason this movie inspires me  [ Read More ]

Want the taste of sloppy joe without all the extra fat, we have you covered. Take a look at K.C.’s recipe for a great “Vegan Joe”.

A great addition to any total body, or upper body resistance day. Tom’s core is taxed extremely as well here. If you’re not already doing the renegade, you should be. Get some:

As runners, we spend all our time moving forward in a relatively straight line.   We participate in very little lateral action, within the frontal plane.  Because of this, we need to pay special attention to those muscles responsible for lateral action as they also stabilize our knees.  Specifically, the muscle we need to target is the gluteus medius. Welcome to the Runner’s Squat! Video is a portion of Functional  [ Read More ]