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More About Me

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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Salmon, Artichoke, Side Salad, and Yes, Instant White Rice

Gasp!!! Yes, I eat white rice. While it’s very true you want to choose a diet mostly with vegetables, fruits, whole grains (if you eat grains), and protein. The whole grain thing: yes it has more fiber and is less refined. Refined, that’s a funny word. We demonize it with food, the more refined the […]

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Meal Structure-When to Change it up

If you’ve read some of my other work, you know one of the main principles I talk about is having a meal structure. If you want to gain weight, forget about meal structure, and eat as often as you can. For most of us, we are trying to avoid weight gain. Having set eating times […]

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Punch the Clock Workouts

Saturday mornings I do a group workout, where a lot of my members get together and we do a full body workout. They are usually a bit more intense than workouts during the week. The group generally brings up the intensity. However, last Saturday nobody was into it. It’s a natural part of workout life. […]

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Curls as a Plank

When you think of core work, crunches, sit ups, and planks may come to mind. However, one big function of the midsection is to prevent movement. A bicep curl is a great example. As the weight gets away from your body, during the middle of the movement, you have to use more muscles to keep […]

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Should I Consume Protein Right After a Workout?

This is a common question I get. The short answer is no. The caveat is that it depends on what your meals are and when. If you’ve eaten within 2 hours previous to your workout, and the meal was balanced (20+ grams protein, a small amount of fat, starch, and veggies), you’re fine. Just eat […]

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Wings

I was given this recipe by a man who is 93, has had plenty of good wings, and swears by these! No sauce required, just some spices and a touch of butter. They are very crispy.   This is for 3lbs of wings, so adjust accordingly. 1.5 tsp salt (although when I do these again, […]

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Goblet Squat

Deload once in a while from heavy squats. If you’ve been getting after the weights, and you don’t have a planned deload week, it’s time you start. You can still workout, but go lighter and use movements that help build form. The 1.5 rep goblet squat is a great choice. It’s awesome for developing a […]

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