Archive for the ‘Uncategorized’ Category

Hey guys!  Been busy as usual so here’s what I had time for today:

5 Rounds

Using a barbell with moderate to heavy weight, DBs, and a KB:

15 BB Deadlifts
1 BB Hang Clean
5 BB Push Press
15 BB Bent over Rows
10 DB Push Jerks
10 Single arm KB High Pulls
15 KB Overhead Tricep Extensions
15 minutes bike before and 10 after


Workout Of The Day

Posted: August 4, 2015 in Uncategorized

Hey Guys!  In an effort to get back to regular blogging, I’m going to start logging some workouts and other random stuff that comes to mind.  If you are reading this and have any topics you want covered, by all means, drop a comment below!

So, if you follow me you know that I am not the biggest fan of traditional cardio.  I’m not saying its bad, its just boring.  I will partake in it from time to time either as a warm-up, cool-down, or on an active rest day.

I have found that the best workout set-up for me over the course of a week is to do 4 traditional bodybuilding-style workouts and 2 Crossfit-style workouts for a total of 6 days per week.  This way I get all the strengthening and cardio built in.  Here is what I did today.

10 minute bike warm-up followed by dynamic stretching

5 rounds of:

  • Barbell Row x 10
  • Hang Clean and Press x 10
  • Overhead Triceps Extension x 10
  • Kettlebell Swing x 20

5 rounds of:

  • Barbell High Pull from hang position x 10
  • Power Jerk x 10

5 minutes Jump Rope 

10 minutes Bike

4 rounds of:

  • Weighted Crunch x 10
  • V-Ups x 10
  • Knee-Ins x 10

This took me just over an hour and I torched over 400 calories.  I kept the weights moderate and just kept moving.  I’d say that’s WAAAY better than an hour on the treadmill!

No Gym, No Problem!

Posted: June 24, 2014 in Uncategorized

Hey guys and girls!  It’s been a hectic couple of weeks for me with my job, the start of my business, and school coming to a close for my girls but I’ve been doing my best to stay on track.

Over the summer, I’m going to have much less gym time so I’m going to have to be creative with my workouts at home.  Luckily, over the past few years, I’ve accumulated quite a few useful pieces of equipment.  You don’t need to be at the gym to get a great workout. Don’t get me wrong, I love going to the gym – there’s just something about it that motivates me to work hard.  

Here are the things you’ll need to get a great workout done at home – a few key pieces of equipment, motivation, consistency, intensity, and a little bit of creativity.  Over the next few weeks, I’ll post some of the workouts that I do to give you some ideas.  

Tonight’s workout:  Back!  Here’s what I did:


  • Pull-ups:  4 sets to failure with 4 different grips (standard, wide, neutral, and chins) – Yes, I have a pull-up bar in my bathroom doorway (don’t judge!)
  • One-arm DB Row:  4 x 10


  • Bent-over Barbell Row:  5 sets, 3 grips (overhand, underhand, and wide) x 15 reps
  • Weight Plate (Lat) Pullovers:  5 x 15
  • Seated Rows with Extra Heavy Resistance Band:  5 x 20 standard reps, 20 pulses at end-range


  • Bent-over Back Flye: 4 x 20
  • Bent-over (straight arm) Shoulder Extension: 4 x 10, last set drop set
  • One-arm Low Row with Extra Heavy Resistance Band: 4 x 12


  • 100 reps TRX Inverted Rows:  As many sets as it took to complete

Add in 20 minutes on my Spin Bike and I got a complete work out done in about an hour!


Avoiding Knee Pain When Running

Posted: March 27, 2013 in Uncategorized

Spring is finally upon us. Soon, the weather will be warming up and we will all be thinking about getting ready for summer and shedding those pesky winter pounds. For many of us, that means strapping on the running shoes and either hitting the treadmill or the trails. Unfortunately, this also means the onset of injuries, especially knee pain. As a physical therapist, I have treated a lot of knee pain but I have also suffered from knee pain.

About 5 years ago, I had to have a knee surgery for a meniscus that tore away from the joint capsule. The recovery meant 2 weeks of immobilization followed by 4 more weeks in a leg brace with restricted motion. I lost a lot of muscle and range of motion in the process. Prior to this surgery, I was a big runner. It took me about 2 years after the surgery to even think about running again. When I did, I often had knee pain and could no longer run the distances that I used to. Frustrated, I gave up running for awhile and did other activities that didn’t cause me pain. In a way, I can thank that knee pain for my accomplishments in the sport of bodybuilding!

Recently, I decided to try to get back into running again. I’ve missed the feeling I get after finishing a good run and I’ve also missed what running/sprinting can do for my legs! I made a few small, but significant, changes and I can happily say that I have made a comeback and am now able to run and sprint completely PAINFREE! Below I will list some of the tips that you can try if knee pain has been an issue for you or if you want to try to avoid pain/injury:

1) If you run on a treadmill, simply try raising the incline to 1%. It is such a small change but can significantly lessen the impact on your knees.

2) If you run outdoors, try a softer surface if you can. Rather than pounding the pavement (literally), try to run on grass or dirt if available.

3) Check your shoes: Everyone is different! Some people need a shoe with more stability while others may need more cushioning. Visit a specialty running store to get the right type of shoe for your needs. For me, a shoe with additional cushioning made all the difference.

4) Check your form: Lately, there are more “techniques” for running that can leave us more confused than ever. Are you a heel-striker? mid-foot striker? fore-foot striker? What ever happened to just going out and running? Pay attention to how you run. If you tend to land on your heel, this can mean a lot of impact for the knees. I varied my technique to land less on my heel and more on a flatter foot. Problem solved!

5) Stretch and strengthen: Specifically, make sure you have adequate flexibility in you calves and hamstrings and that your quadriceps are strong.

6) If you’re just starting out or trying to alter your technique, GRADUALLY increase your time or mileage to give your joints and muscles a chance to adapt. Cross-training is another great way to avoid repetitive stress on muscles and joints. Switch your workout up by using the bike, elliptical, etc.

7) Try supplementing your diet with a product designed to support healthy joints. A good one to try is Top Secret Nutrition’s Advanced Joint Support.

8) If all else fails and you continue to have pain or experience problems, don’t wait to seek help from a qualified professional!

Happy Trails!

Welcome to My New Blog Site!

Posted: March 25, 2013 in Uncategorized

Hello friends!  I have just joined WordPress as my new blog site.  Here I will be posting weekly news, tips, and just about anything else related to my passion for health and fitness.  You are welcome to join me on my journey; I hope to inspire and be inspired by all of you.  Comments and questions are always welcome, but please keep them positive!