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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New gym now open!

Just a quick note today that O3’s new South Asheville location is now open for business!  I trained the location’s first ever client there last night (awesome job, Ruth!) and while we’re still a tad rough around the edges (no chairs in the office for trainers, etc), it’s a great environment to workout in.  Here are some pictures from yesterday....
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A primer on contest divisions

With 2 new options at the sub-national level in NPC contests in 2012, there are now 7 divisions to compete in at most bodybuilding shows – 5 for women and 2 for men.  Let’s break them down individually from a bird’s eye view and we’ll take a closer look at specific divisions in later posts. The Men Bodybuilding – the...
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