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I’m often asked how I maintain my weight when I work up to twelve hours a day, and keep in mind I’m not just working, but sitting for 12 hours. It’s hard to believe the damage you can do to your body with sedentary desk jobs. Prolonged sitting has been linked to early death from […]

Can you believe we are already over one month into the New Year? Wow! I don’t know about you, but this month really flew by for me. The crazy Pittsburgh weather hasn’t helped at all to stabilize my mood. It was both 6 degrees and 60 degrees all in one week. But we must be […]

“What is your take on weekly cheat meals?” Cheat meals can be a great way to reset, stay on track with weight loss goals and make your healthy nutrition plan sustainable.  Fit mom Jada Kelly shares her take.

“I’ve gotten in great shape, but I still have some unwanted belly fat… any advice to get rid of it?” It can be difficult to get rid of that last bit of body fat. Usually, the first place we gain fat is the last place we lose it. That being said, it’s possible to focus […]

“If trying to lose weight, can a protein shake be a good substitute for a meal?” When trying to lose weight, most people have the initial reaction to eat less or cut their calories. Whereas, they probably are not eating enough. If nothing else, they may need to eat more efficiently, eat better quality foods […]

What exactly is intermittent fasting, and does it actually help with weight loss? Intermittent fasting is the act of restricting eating to predetermined windows of time. It can absolutely help with fat loss if done correctly. A 12-hour eating window is a good place to start, as this won’t place undue stress on the body. […]

Your fat-loss plan shouldn’t be left to chance.  Use these 5 methods from fitness expert Erin Stern to help jump start your fat-loss goals. Spot reduction of fat or losing fat from only a specific area is not possible. It is, however, possible to lose overall fat and reduce stress levels – which can directly […]

It can be a challenge to eat healthy on a budget.  Team myHMB athlete Jennifer Dietrick is here with some tips!

Incorporating mobility work into your daily routine is important to prepare your body for the stress you put it through during your training.  Team myHMB athlete Spenser Remick shares his favorite ways to improve mobility. The best way I have found to improve mobility is through soft tissue work (foam rolling) first thing in the […]

There are a plethora of exercise movements out there that are beneficial, but Pro Boxer Mike Kurzeja thinks getting back to the basics is a good place to start. A good old fashion ‘prison’ workout is good for almost any athlete. What is a ‘prison’ workout?  A ‘prison’ workout is comprised of body weight only […]

Heavy lifting can be difficult if you don’t have a training partner. Hall of fame powerlifter Brad Gillingham is here to share how he does his bench press speed training that doesn’t require having assistance.

The best training sessions come when you’re fully recovered.  Former strength & conditioning coach Bryan Dermody shares several areas to consider when trying to optimize your recovery. Autoregulate Your Training The general goal of training is to provide the body with a training stimulus consistently high enough to induce some type of physiological adaptation, such […]

Our team myHMB athletes & coaches share their favorite tips they’ve ever received from a coach or their favorite tip to help you in reaching your goals. “The best training tip I have gotten from a coach in recent years is to live to have a good next session. Failing reps in training will only […]

To be a well-rounded athlete improving your explosiveness is essential.  Build strength and power by incorporating these explosive training techniques from Team myHMB athlete Spenser Remick into your routine. When building explosive power for athletes I have found that ballistic or plyometric exercises like jumps and object throws to be effective.   The Olympic lifts or […]

With an array of implements to use, Hall of Fame Powerlifter Brad Gillingham shares why he loves the kettlebell. The kettlebell is a versatile piece of equipment that would be a great addition to anybody’s strength training arsenal. The kettlebell is a round shaped weight that resembles a cannon ball with a handle. Twenty years […]

The squat is a compound movement that is great to add to any training repetiteur as it allows you to build stability and strength.  Personal trainer & team myHMB athlete Jennifer Dietrick is here with some key points to perform them correctly. Squats are one of my favorite exercises. With all exercises, it’s most important […]

Mixing up your training is important to continue to see results. Hall of Fame Powerlifter and Strength Coach Brad Gillingham takes us through some different ways to utilize a sandbag to build your posterior chain, power, and strength.

There is some controversy around having too much muscle when it comes to athletes. Some say it can hinder flexibility and agility. Strength & Conditioning Coach Brad Gillingham is here to disprove this muscle-bound myth. Athletes engage in strength training to improve performance by gaining muscle mass, speed, power, strength, and endurance. In other words, […]

Looking for a keto-friendly breakfast dish?  Try this easy keto quiche from our fit mom Carissa Johnson. Ingredients: 14 egg whites 4 cups of reduced fat mexican cheese 4 TBSP of flour 2 cups of milk 2 pkgs of frozen spinach 1 tsp of salt 8-10 pieces of no sugar turkey bacon Directions: Grease an […]

Looks Ugly – Tastes Great What this protein packed meal lacks in curb appeal, it makes up for in nutritional value. Turkey is a great source of lean protein but can be a bit dry. Adding the spinach and the additional spices is the perfect combination for a delicious meal. Enjoy warm or cold! Ingredients: […]

“What’s your favorite way to warm-up for a heavy lifting day?” Many people hear the term “warm-up” and they think of a non-essential, unimportant part of the training session and simply go through the motions on some half-hearted movements. However, the warm-up is an essential component to a good training session. It is a time […]

“If trying to lose weight, can a protein shake be a good substitute for a meal?” When trying to lose weight, most people have the initial reaction to eat less or cut their calories. Whereas, they probably are not eating enough. If nothing else, they may need to eat more efficiently, eat better quality foods […]

“What is your favorite accessory lifts for building your posterior chain?” The posterior chain are the muscles located on the posterior or back of the body. These muscles include the glutes, hamstrings, calves, rear deltoids, traps, lats, and erectors. As a strength athlete, that has mainly focused on powerlifting, my obvious choice for working the […]

Do you have to have a specific body type or build to compete in strongman? You definitely don’t have to have a specific body type or build to compete in and be successful in strongman. The great thing about strongman is that the variety of events cater to all body types across the course of […]

Is being really sore after a workout bad or good? I’m sure you have heard the saying, “no pain, no gain” and maybe even used it a time or two. How much truth is in this and can you make muscle gains without muscle soreness? What is muscle soreness? We have all been there, had […]

What can I do to improve my speed off the floor in my deadlift? There are two-parts to the answer: the set-up, and implementing the right training to build the strength necessary for the correct set-up The Set-Up The lack of speed off the floor starts with the set-up. During the set up, you want […]

Do you ever use speed work in training? If so, do you ever perform speed work with bands or chains? I have regularly included speed work into my training for years. Sometimes I will use bands or chains to provide additional resistance towards the top of the lift. I think most of us were introduced […]

How do you know where your feet should be when squatting? A good place to start is with the feet shoulder width and the toes slightly pointed out. However, each individual lifter will have to experiment with this in order to determine the optimal stance for squatting. Utilize your strengths… Individuals with stronger quadriceps will […]

Do you ever use partial repetition technique? How do you incorporate partial repetition technique into your training? My Dad developed a training method during his Green Bay Packer Hall of Fame playing career that primarily consisted of training very heavy in a power rack using partial repetition movements (PRT) at various rack heights in the […]

What exactly is intermittent fasting, and does it actually help with weight loss? Intermittent fasting is the act of restricting eating to predetermined windows of time. It can absolutely help with fat loss if done correctly. A 12-hour eating window is a good place to start, as this won’t place undue stress on the body. […]

Earlier this month I received some great news that I have been invited back to the Arnold Pro Deadlift Competition! The competition takes place during the Arnold Sports Festival in Columbus, Ohio in March 2019. This is the 12th year USA Powerlifting has been involved with the Arnold. I was on the inaugural USA Powerlifting […]

As a CPA in mid-January it means long hours, a lot of paperwork, and tax lingo! This time of the year I miss my evening gym cardio sessions and I’m fairly certain I’ve exceeded my caffeine limit for the day by 9am. However, being in a sedentary lifestyle does not mean sitting idle daily. My […]

I had another great Christmas season spending time with the family, eating too much, and putting many miles on the truck. One of the annual Christmas events that I always look forward to is the family broom ball game on Upper Whitefish Lake. The game is played at night, on a shoveled off area of […]

I made a return to the Arnold Sports Festival competition platform this past weekend in Columbus, Ohio. The Arnold Sports Festival features nearly 100 different events and sports with over 200,000 spectators spanning over four days.  Arnold Pro Deadlift This was the ninth time that I have competed in the Arnold Pro Deadlift event. I […]

Pregnancy is such a beautiful, miraculous experience. At the same time, as a mom-to-be that is into fitness, pregnancy is an interesting time that can require quite the lifestyle adjustment. Not only is every woman different when it comes to pregnancy, each pregnancy for an individual can greatly vary as well. Thus, while so many […]

Do you ever use speed work in training? If so, do you ever perform speed work with bands or chains? I have regularly included speed work into my training for years. Sometimes I will use bands or chains to provide additional resistance towards the top of the lift. I think most of us were introduced […]