This is the real formula for fitness: 10% exercise, 20% diet, and a whopping 70% mindset. It’s not just about convincing yourself; it’s about making it FUN. My number one job is not to motivate you, but to help you find the joy in staying fit. Fitness isn’t a short-term commitment; it’s a lifelong journey, and doing something for the rest of your life that isn’t fun is, well, a little crazy. My joy as

Let’s talk about a game-changer in fitness – Corrective Exercise. A lot of folks avoid working out because of pain – bad knees, hips, shoulders, you name it. That’s where corrective exercise comes in, and it’s one of my specialties. The mistake many make is diving into intense workouts without addressing these imbalances first. We modify, work around, and often end up aggravating the issue, leading to injuries. That’s where corrective exercise becomes crucial. Check

This is my game-changing strategy for maintaining your clean eating goals during holidays and special occasions. We all know that holidays and special events can throw a curveball at our nutritional regimen, but I’ve got a plan to keep the celebrations alive without compromising your fitness journey. I’ve decided to schedule each holiday and celebration as a planned day off from clean eating (aka NUTRICIOUS DAYS). I don’t like the term ‘cheat days’ (cheating is

If you want to improve your footwork and dominate the pickleball court, it’s time to add the L.E.F.T. Drill (Lower Extremity Functional Training) to your routine. Originally designed as a staple in agility training for basketball and tennis players, and often seen on the practice track and in football camps, this drill is the foundation for quick, controlled movement in any sport. And when adapted for pickleball, it becomes a powerful tool to level up

Time for a reality check about the fitness industry. We often get swept away by the allure of fitness models with their chiseled bodies and perfect physiques. Well, here’s the bad news: you, me, none of us are ever going to look like that. Here’s the second truth bomb: there are no tricks to achieving fitness goals. You’ve seen those headlines promising magical shortcuts to 6-pack abs or the perfect booty. Well, brace yourself—there are

Ready to switch things up and build serious strength WITHOUT the risk of injury? I’ve got just the thing for you today – resistance bands! Trust me, these might look simple, but they pack a serious punch! Let’s dive in! First up, Super Bands! These are your heavy hitters. Add these to your squats for that extra resistance to build leg and glute strength! Whether you’re a beginner or a pro, Super Bands give you

My GO-TO Power Breakfast Breakfast is the most important meal of the day – and fortunately my favorite! It should also be your biggest meal of the day to jump-start your metabolism. This is my go-to power breakfast that’s packed with protein. Almond flour pancakes made from scratch. (did I mention I LOVE pancakes?) – 1 cup of almond flour, 2 eggs, 1/3 cup of almond milk, 1 teaspoon of olive oil, 1 teaspoon of

Let’s dig into a common misconception about weight and eating habits. It’s not always about how much you eat, but rather what you eat. Is this you? You kick off the day with a bag of potato chips. For lunch, it’s fast food. In the afternoon, you indulge in doughnuts. If you eat at home in the evening, it’s a rarity, and you often end up just going to bed because you’re exhausted. If that’s

I Don’t Care What Your BMI Is… and why anybody would use that number as a measurement to evaluate ANYTHING I can’t understand! Let me tell you why it’s so useless… all BMI – or body mass index – is is a ratio of height to weight. What that means is that a guy with a body type like John Goodman, who’s 6 foot 2 and 250 lbs… And another guy with a body type

This is my EXACT STRATEGY for eating healthy without special diets, meal plans or the dreaded counting macros! Ditch the Processed Foods: Limit your intake of processed and packaged foods high in added sugars, unhealthy fats, and artificial ingredients. Instead, opt for whole, minimally processed foods whenever possible to support optimal health and well-being. Focus on Nature’s Foods: Fill your plate with nutrient-dense, whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Let’s face it: pickleball can be murder on your shoulders if you’re not careful—especially as we get older and our joints start voicing their opinions. In my “blueprint” philosophy, we focus on total-body harmony—which means we don’t just play; we prepare and protect so we can keep playing for years to come. Your rotator cuff is a prime example of where that matters most. What’s the Rotator Cuff, and Why Does It Matter? Your rotator

Stop pushing through pain, hoping it’ll magically go away! Your body’s screaming at you saying, ‘Fix me before you wreck me!’ Keep watching and I’ll show you how to fix what’s broken with a quick and simple approach that YOU can do yourself—no pricey physical therapy required. Corrective exercise is the ultimate fix-it toolkit, and it has three parts: Foam Rolling, Stretching, and Strengthening. Let me break it down. Step1 – Foam Rolling (Self-Massage) –

I want to share a little insight into the often underestimated art of breathing during exercise. Here’s the deal: When it comes to working out, some folks might think it’s cool not to breathe hard. Well, let me tell you, that heavy breathing is a sign your muscles are ready to roll. Your muscles crave oxygen to function efficiently. In my boot camps, I often say, “When you start breathing heavy, your muscles are saying,