How Much Protein Is Enough?

It’s the age-old question: how much protein is enough? Answers vary depending on the body weight, muscle mass size, exercise volume, and other factors if someone was asked off the street, per say. Yet, we’re all left scratching our heads on what is right, and what is wrong? Are the supplement companies trying to have you use their products faster by suggesting excessive amounts of protein, like two heaping scoops of their whey protein, totaling to 50 grams? There are many questions to be answered around this subject. Health and exercise scientists from Scotland’s University of Stirling may have found the answer. (more…)

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Benefits of Heavy Resistance Training

Better Muscle Quality

There is a distinctive difference between training for muscle size—technically called hypertrophy—and training for strength and increasing a muscle’s ability to generate force. While lifting heavy can improve the force output of a muscle without significantly increasing its size, training for size can increase muscle volume without necessarily improving strength.


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Implementing Progression

Why Add More?

Muscular endurance can be increased by performing more repetitions with a given resistance, while maximizing strength development require muscles to be subject to progressively heavier training loads. The process of gradually adding more exercise resistance than the muscles have previously encountered is referred to as overload. (more…)

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How Important Is Physical Activity In Prevention Of Obesity?

Physical activity is an important component in fighting obesity and other related diseases.

Dose response, type, intensity, and other variables have been researched over the years in a pursuit to battle the obesity epidemic. Still the obesity epidemic continues.

A very good podcast by a pioneer in the field of epidemiology.

Listen here:


My Signature Method, Your Signature Move!

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Utilizing The After Burn

Why is the “after-burn” an important tool in your arsenal?

EPOC represents the oxygen consumption the body uses to return to its pre- exercise state. For every liter of oxygen consumed, approximately 5 calories are burned. Naturally, if more oxygen is being consumed, you will reach the liter of oxygen sooner, and burn calories faster. The longer you are in EPOC, the longer you are consuming higher amounts of oxygen, and burning calories faster. (more…)

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Rest Based Training

Safety and results are the primary concerns when exercising. Striking a balance is a challenging task. Too much emphasis on one can undermine the other.

Rest based training (RBT) follows a useful protocol. It includes pushing yourself when you can give more, and taking time to rest when you risk compromising your execution of the exercise.


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Strength Training Program Design Variables

Muscle Actions

All programs will include concentric, eccentric, isometric, and isotonic movements. Isometric contractions generate force without changing the length of the muscle. Isotonic contractions generate force by changing the length of the muscle and can be concentric contractions or eccentric contractions.
A concentric contraction causes muscles to shorten, thereby generating force.
Eccentric contractions cause muscles to elongate in response to a greater opposing force. (more…)

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