Look Good Naked.
Play Better Golf.

Do them separate or together—I don't judge.

More About Me

Glute and T-Spine Mobility Combo

I’ve been using this combo a lot lately. Especially for golf, it seems to hit everything. In the video I show two ways of doing it. If you feel like you are getting too much in the shoulder and not the upper back, put the hand behind the back as in the second example. You […]

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Taking Time out to do the Little Things

I am training for powerlifting at the moment. Myself and a few clients want to check out what it’s like to go through a meet, so we are preparing now for a meet in the spring. I’m getting my main lifts in, some cardio, and some assistance work. However, I got away from the maintenance […]

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Eating Healthy on The Go

Traveling can be tough, but not impossible to eat relatively well. Make protein and vegetables your priority. I ordered this skillet at Denny’s. It’s about the classiest joint you’ll find between LA and Vegas. Sure, eating out will almost always be higher calorie than a home cooked version. You just need to do the best […]

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Should you take a Multivitamin?

An interesting publication recently came out that had a panel of experts along with cited studies looking at the role of vitamin and mineral (MV) supplementation. Click HERE to read. A quick summary: Eh. For certain populations, like pregnant women or elderly, a multivitamin could ensure an adequate level of certain vitamins or minerals. They […]

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Cross Training for Golf

Golf has certainly evolved in many ways. Look at the pros on top lately: Koepka, Thomas, Rory, Dustin Johnson…… They are all strong, well built, and athletic. To compete at a high level, whether it be pro or your weekend municipal course, being an athlete before a golfer will help your game. This means doing […]

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Salmon, Broccoli, Rice, and Mixed Salad with Bleu Cheese

Last post I had bleu cheese wings. Since I made a lot of rice and had the bottle of bleu cheese, I had to parlay it into more meals. The salmon was cooked simply, with lemon juice and olive oil. Bake in foil for about 25 minutes. I cooked the broccoli for 3 minutes in […]

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Sleep

I write a lot about sleep, because without enough of it most other things matter very little. I also think technology hurts our sleep quest, but it can be used effectively to help us as well. Lastly, I am a big fan of things you can do in 2 minutes that can make a difference. […]

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Why I am now an Office Administrator for an Accountant Firm

Sounds like a fine job, and one where people probably wouldn’t have too many follow up questions. So this is my new fake job. If I say I’m a dietitian and strength coach at a party, airport, or anywhere public really, there is always the “Well how do I lose this? (grabbing their stomach or […]

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Single Leg Hip Raise Off a Bench with Band

The single leg hip raise off a bench is a great way to fire up the glutes and get hip extension power. This is also where a lot of your power will come from. 2 Things: First, practice with 2 feet on the ground. Be sure that the body is only hinging at the hips, […]

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Wings, Rice, Arugula Salad, Carrots to dip in Bleu Cheese

I cooked the wings like I did in this previous post: https://www.marchalpernrd.com/wings/ I also tossed it in Frank’s Red Hot sauce. We were in the mood for a little bleu cheese, taste of Buffalo! One thing: Don’t buy the low fat bleu cheese junk. Buy the real thing, have it in moderation, and enjoy! […]

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