Looking to drop a few pounds? ✅More fruits and veggies. ✅Less mindless snacking ✅More activity, less sitting ✅More strength train, less long running ✅More protein, less simple carbs ✅More water and sleep. – at Chicago, IL

Want some better sleep? Turn your iPhone onto the warm setting. It removes the blue light from the screen which has been shown to block melatonin, a hormone we produce that makes us sleepy. – at Chicago, IL

My 2022 fitness advice for adults: ✅Chase consistency over perfection ✅Strength train 3-4x/week ✅Choose exercises that feel good and keep you safe ✅Eat a big ass salad every day ✅Prioritize protein ✅Walk more ✅If you don’t know where to start, ask someone

Mobility and movement circuit Goals: - work on high needs mobility areas (shoulders, low back, and hips) - increase blood flow, sweat a bit Why? - Sat more than usual this weekend - Technically a rest day - Improve how I feel tomorrow during session - Motion is lotion

Single arm farmers carry ✅Builds core stability by being loaded on one side. ✅Compliments large compound lifts by teaching you to brace. ✅Carries build work capacity and grip. You should a carry variation on most training days. 2-3 sets of 30-60sec

Double rack kettlebell squat ✅Easier way to front load someone with mobility restrictions ✅Improves large majority of squat positioning ✅Sneaky core blaster ✅Requires full body tension #squat #fitness #StrengthTraining

The sliders are a super versatile piece of equipment to have while stuck at home. From my experience they increase the focus and effort demand of the trainee because they require more stability and muscle engagement on most movements. #fitness #strengthtraining #HomeGym

Here’s five key mobility exercises to target typical desk job problem areas. Take 5 mins and do these every day to feel better, limit pain, and increase performance. #mobility #fitness #Stretching #StayHome #StayAtHome

Certain exercises should make up the foundation of your training. Without sound compound strength you could be leaving cracks in your foundation and may pay for it later. #StayAtHomeOrder #fitness #strengthtraining #chicago

Something to consider: The fitness class you go to that burns a bunch of calories might very well be slowly destroying your shoulders, hips, knees, and low back. Just because you’re sweating doesn’t mean your movement is quality. #strengthtraining #fitnessclass #workout

Pallof Pressing is a great way to build a rock solid trunk and bulletproof your back. The spine is meant to be stabilized through movement, like beams in a skyscraper when the wind blows. This is how I progress clients: #core #StrengthTraining #myback #fitness

This article is supposed to be for beginners yet there’s not a single glute bridge, clam, hip hinge, shoulder retraction, unilateral load, or crawl. All things beginners should do. Also, calf raise is on here twice...nice list. #fitness #strengthtraining #workout

You say you don’t have time to train today... But what about those 2-3 hours to you spend on Instagram, Facebook, and Netflix?? Go make time to train today. You won’t regret making time for your health. #fitness #StrengthTraining #lazy #workout

Client: I’m really sorry I have to take these calls during our session. (Has no pods) Me: Oh boy. Looks like we are doing single arm rows/presses and offset split squats/deadlifts/squats today. Lesson: Train around obstacles, and business calls. #HappyHumpDay #Wednesday