Look Good Naked.
Play Better Golf.

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

More About Me

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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Packing for a Road Trip

My wife and I leave for our annual trip to Long Beach, CA, for the Perform Better summit. The event is a top notch collection of some of the best in the fitness industry, and a reunion of sorts for friends we get to see sparingly. Dinners are always out with everyone. To counterbalance that […]

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The Importance of Having an Activation Routine Before Golfing

Do you stretch before golf? I’d argue this alone isn’t adequate, and in some cases, may be counterproductive. If you are hypermobile, stretching may not be a good idea and could temporarily reduce your power. If you have to ask if you are a hypermobile, you’re not. For most of us, doing what I call […]

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Potato Sack Squat

Strength coach Dan John talks about a continuum when it comes to a deadlift versus a squat. Click HERE to see the image. Basically, nothing is black and white. Some moves are in between a pure deadlift and a squat. The potato sack squat is right in the middle, because you can see a lot […]

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Lazy Weekend Chicken, Macaroni Salad, Arugula and Walnuts

We did our Saturday grocery shopping in the morning, and we wanted something easy for lunch. I picked up an 8 piece prepared chicken, a small container of macaroni salad, and put together a little arugula salad with just walnuts and a sprinkle of lemon juice. Not bad for a quick and easy (and filling!) […]

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Don’t let Vacation Eating Continue at Home

A topic that has recently come up a lot with people I work with is eating on vacation. What are the rules? The truth is, on vacation, do the best you can. Enjoy yourself! The biggest issue is when you come home. It’s very easy to let the vacation routine carry on. You get home […]

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What to do with a Slight Injury

If you feel something coming on, like a tight shoulder or elbow, should you just stop everything and let it rest? Recently I started lifting 6 days a week, quite intense. I want to do a powerlifting meet this coming spring. I’m not looking to be a world champ by any means, I just want […]

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Weight to Teach Rotation

In certain instances, more weight can actually be easier to teach a certain concept. Here is one of them, with regards to rotation while keeping your shoulders down. I am not a fan of mimicking a golf swing in the gym-I think golf should be golf. However, we want to have carryover concepts. […]

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