Stop Doing This Front Rack Exercise...

Do you hit the PVC box stretch on a regular basis? Though there may be some temporary improvement of the front rack position, it ultimately misses the mark (for most) when trying to improve the underlying cause of a poor front rack: compression of the posterior ribcage.

Instead, I like to perform rock back breathing (as a starter exercise) for my clients to move them in the right direction by expanding the posterior ribcage and compressing the anterior ribcage by using abs (obliques and transverse abdominis). Front rack a bar then give rock back breathing a try for two sets of five breaths then retest your front rack!

Looking to improve your front rack mobility even faster? I’m here to help. Click the link below to get started today!

40 Years of Exercise...

Floch Fitness At Home Personal Training client Professor Scott Galloway considers exercise as one of his cornerstones toward personal and professional success. In this clip from his top rated podcast Pivot, Scott shares how exercising for the last 40 years has improved not only his physique, but his career and personal life as well.

You don’t need to have be a industry leader to work with me. I have all different levels of intervention that I can help with from nutrition coaching to at home personal training. The key is determining what the most bang for buck way of working together is. Click the link below to get started today!

The Real Reason Your Can't Front Rack the Bar

Are you dealing with wrist, elbow, and shoulder pain whenever you have to front rack the barbell (or kettlebell)? In this video I break down the leading cause of front rack mobility restrictions and the first steps in addressing how to fix it.

Are you ready to take the next step in fixing your front rack? Working with an experienced coach not only saves you time, but it also saves you from the stress and energy required. Click the below to get started today!

2 Hours of Training a Week?

Since my wife and I had our son Elliot, training has never been the same. But I am pleasantly surprised at how good I feel with only 2 hours of structured training each week. Click the link below to listen to Scott Hagnas and I’s conversation on this week’s Fitness, Wellness, and Longevity podcast!

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Hack Your Diet While Dining Out!

When it comes to coaching nutrition, I value quality of life for individuals. However, there is a fine balance. To extreme a change, it’s unsustainable. Too little change, and we don’t see results. I see dining out at restaurants (or ordering in) as a low hanging fruit for make significant improvements that won’t seem like much of a difference. If you and your family dine out 2 or 3 times a week, these change will add up quickly and make a real impact on your nutrition goals. Here are 3 dining out hacks that I recommend!

1. Don’t Change the Rest of Your Nutrition-It happens often. We anticipate our favorite dinner at our favorite restaurant and instead of having our regular breakfast and lunch, we skip lunch or breakfast to give us “room” for dinner. Unfortunately, this ends up leading to overeating at dinner and the calorie deficit you created by skipping a meal has been made up and then some by the bomb that went off at dinner…and dessert. Remember, you are not eating that meal to stuff yourself, you are eating to enjoy a delicious meal with your family and friends. If that means you eat a little less because you are full from lunch, it’s not going to hurt you.

2. Eat What Your Like…In Moderation-At traditional restaurants, when you order an entrée it’s usually sized for two to three people. Instead of the server bringing you the entire entrée, simply ask if you can get half brought to you and half in a to-go container. That way you don’t have the temptation of eating the entire plate because you dad told you once that you shouldn’t leave any food on your plate because their are kids starving in Africa ; (. Another option would be to get an appetizer and then split an entrée with a friend. This way, you are not wasting any food and you have some variety.

3. Don’t Drink Empty Calories-There is no easier way to consume empty calories than to order soft drinks while dining out. There is absolutely nothing nutritious in a soft drink and it’s empty calories. Now if the soft drink (or alcoholic) beverage is your indulgence, and the rest of the meal is nutritious, have at it. But if you want to enjoy your meal with less guilt while adhering to more healthful nutrition, 86 the Coca Cola!

Working your way toward a better diet isn’t a linear process. There are many side detours along the way. Having an experienced guide to help you will save you time, stress, and money. Click below to get started today!

Reaching For Pec Dominant Athletes

If you have followed me for any length of time, you know that I am a HUGE proponent of postural restoration and other movement philosophies that promote breathing and ribcage dynamics into training.

One of the hardest things that I and the clients I work with is reaching without kicking on pecs/neck. In this video, I break down why you are experiencing these issues, and how you can fix it! If you like this video or you learned something, please subscribe, like, and share with a friend!

Are you ready to get rid of shoulder pain and increase your strength? Click the link below to get started today!

My Favorite Hamstring Exercise For Beginners

Not feeling your hamstrings and glutes after hinging exercise can be frustrating. Add on top of that your back is smoked and you have a recipe for burnout and unwillingness to do any kind of deadlift. In this video, I show you my favorite deadlift variation as of late: the single leg rdl to dumbbell row.

Give this a shot with light weights to start to feel your hamstrings and glutes!

Are you looking for a training program that fits your needs? Are you afraid that you might have to take a step back to make progress? Not to worry! I have the experience that will move in the right direction while making you feel continuously challenged and making progress. Click the link below to get started today!

What Does My Training Look Like?

Welcome back!

In this week's episode, we cover part one of a two part episode where we cover our current training regimens. We discuss our goals, scheduling our workouts, and exercise selection so you can get an idea of where you might want to tweak your own training.

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