10 things that will make your meal plan easier to follow

How much someone struggles with sticking to a meal plan long-term is directly related to how bland they insist on making their meals and how crappily their food is prepared.  Utilizing a handful of products and techniques can turn following a plan from a chore to something you can actually enjoy.   1 – Salt          ...
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No one matters but you

Ok, listen up – I’m giving everyone reading this permission.  Permission to be completely self-centered, absorbed, and borderline narcissistic.  You are the center of the universe.  Block everyone else out.  Picture yourself, alone, on top of a mountain somewhere.  You, and nothing else. This is the prism through which you need to assess your progress. You are the only one...
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Emotional thinking

People often ask me where I stand on certain topics.  What I think about this training style, that diet, some product, whichever method of cardio, you name it.  I live and exist in this industry, so it’s good to have opinions on things and be able to explain and articulate those opinions to others. Something I think we need less...
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Why everyone should practice posing

Yes, even non-competitors. If you have any desire to step on stage, you need to being practicing your posing now.  It is absolutely impossible to spend too much time working on it.  The more time you spend on it, the more automatic it becomes.  The more opportunity you have to see room for improvements and adjust the way you are...
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Squat smart and squat safe!

When I lived in Asheville I was a member of Biltmore fitness – a very cool gym that was definitely a bit on the…rustic side.  It has a very ‘old school’ vibe which I found super appealing.  By and large, the people who worked there and trained there were pretty chill, cool people as well.  When I moved to Knoxville,...
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Using body fat percentage to gauge your progress

When you go through the certification process to be a personal trainer, you learn about various ways of assessing the body to determine progress.  We’re taught to take measurements with a tape (waist, hips, etc), get a scale reading, and how to determine someone’s body fat percentage (typically using skin fold calipers).  With a weight and a body fat percentage,...
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My coaching principles and philosophies

I am sometimes asked outright by inquisitive people exactly what my priorities and strategies are when it comes to getting someone stage ready.  It’s a totally fair question, and a monologue that is part of my standard orientation for people when they first join the team.  Every competitor is a unique individual with their own needs and particulars, but there...
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Proper deadlift technique

When executed correctly, few things can develop the posterior chain quite like the deadlift.  This move utilizes hip and knee extension to pick a heavy weight up from the ground, and with a few pointers doesn’t have to be made much more complicated than that. The video details precisely how to position yourself correctly at the start of the lift. ...
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2012 Charlotte Cup Recap

This last weekend on April 28th I competed in the 2012 NPC Charlotte Cup at the Blake Hotel in downtown Charlotte, NC.  It was a phenomenal experience all around and I had a fantastic time. Pre-judging went well and I was pleased with how I looked going in – I certainly would have liked to have been a bit leaner,...
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