Exercises for Runners When I share that I am a strength coach, I meet athletes from all kinds of running backgrounds — sprinters, long‑distance runners, and everything in between. Running alone won’t create the same adaptations as heavy resistance training, which is why it’s important to identify your goals and then reverse‑engineer your training to match the adaptations you want. Long‑distance running improves your endurance and energy efficiency. Heavy weight training incre

Teaching group strength classes has shown me something important: people often want one thing from a workout, while strength training itself requires something a little different. My job is to bridge that gap—giving them what they enjoy and  teaching them what actually builds strength they can use independently at home. They Want to Keep Moving Many people come to class wanting to feel like they’re “doing something” every minute. Movement feels productive, and it’s motivating

If you’re new to strength training, you’re not alone if “How do I avoid getting hurt?” is one of your first questions. As someone who teaches group fitness and talks often about the benefits of building muscle, I hear this concern all the time. Injuries can happen for many reasons—muscle strains, sprains, tightness that shifts load to the wrong part of the body (hello, low‑back pain), or even accidents involving equipment misuse. While no training journey is completely risk‑f

When people talk about food, the conversation often begins and ends with calories. Calories are important — they’re the energy our bodies run on — but they don’t tell the whole story. A calorie isn’t a nutrient. What matters just as much, if not more, is where those calories come from and what else they bring along with them . Healthy eating is about balance: fueling your lifestyle, supporting your goals, and making sure you’re not underfeeding or overfeeding yourself. But

If you’ve ever wondered how strength is measured in a personal training program, the 1 Rep Max (1RM)  is one of the most powerful tools...

woman doing yoga A few days ago, I took a tumble—my left hip and knee bore the impact. While the knee swelling subsided quickly, I...

Why Periodization Matters in Your Training Plan A fitness coach should see the big picture  when mapping out your journey toward muscle...

Introduction  Embarking on a fitness journey is a rewarding decision, but choosing the right personal trainer can make all the...

Selecting the right rep range is essential to achieving your fitness goals, whether that's building strength, muscle growth, or power. To...

Free Weights: Versatile and Functional Free weights offer a highly adaptable training tool that mimics natural movement patterns. By...

Happy Flex Friday, friends! Our bodies are incredible machines, capable of amazing accomplishments. They can grow, adapt, and surprise us...

Preparing for the next set of back squats, pushing through with 3 reps in reserve (RIR), embodying strength and determination. How...

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This is a question I often encounter. People might ask because they've heard mixed reviews about the food or become self-conscious about...

Resistance training is the type of training that builds muscles. Muscle fibers adapt to the training over time as they experience...

Muscle Strength and general health go hand in hand. Muscle impacts weight management, endocrine health, bone and muscle strength,...

Squats are a foundational movement that can be beneficial for many aspects of functional fitness. Here are three ways that squats are...

Looking at the research, I've concluded that we need to be advocating for ourselves to ourselves by eating nutritious foods and...

People like to talk about food and diets. When you're a fitness coach, it matters on so many levels how you approach food. These next 3...

Fitness goals: "I want to get strong. I want to lose weight. I want to be fast. I want to look good. I want to lift more. I want to be...