You are what you eat

Gut health is another important piece of the “you are what you eat” conundrum. It may make more sense to change the mantra to “you are what you absorb.” A healthy gut is necessary for the nutrients we eat to actually be absorbed and fully used by the body. This ability may much more accurately […]

Sound familiar?

This scenario, or one like it, plays out every week with people trying their best to change their health and fitness habits. No matter how motivated we are in the morning, we can get driven to the edge by life and lose touch with why we’re on this crazy journey in the first place. Or […]

Simple Sweet Potato Casserole

Ingredients: 4 pounds sweet potatoes (about 4–5 large) 2 tablespoons butter, divided 1 tablespoon honey 1/4 cup 1% milk 3 large eggs 2 teaspoons vanilla extract 2 teaspoons ground cinnamon, divided 1/4 teaspoon salt 1 1/4 cups old-fashioned oats (certified gluten-free if necessary) 3/4 cup chopped pecans Directions: Preheat oven to 375°F. Bake sweet potatoes […]

Simple rules for healthy eating

Rule 1: Every time you eat, consume something green. I don’t care what the label on your wonderfully marketed greens supplement says, you do not eat enough greens. No supplement will ever replace chewing on green fruits and veggies. Nothing. Ever. That is why the first and most important rule forces you to consume them. […]

Nutrition made simple

Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. Healthy eating is not hard. The key is to: Eat a variety of foods, including vegetables, fruits, and whole-grain products Eat lean meats, poultry, fish, beans, and low-fat dairy products Drink lots of water Limit […]


When you get done with a daily workout are you thinking to yourself “that wasn’t so bad?”  Are you going hard enough to get the results you’re after? Let’s discuss what ClubWorx FV actually is….. The definition is constantly varied, high intensity, functional movement.  We all know the constantly varied part of that because we […]

More isn’t always the answer

Typical logical thinking looks something like this… You see a problem in your performance, the way you look, or maybe it is how you feel. You will most likely attribute these problems to some sort of deficiency. To state it as simply as possible: You know getting better at things will fix a deficiency. You […]

Bodybuilding has a seat at the table of functional training

Bodybuilding is Movement Training! For instance, squats, deadlifts, lunges, pull ups, rows, bench press, push ups, etc., are all considered functional movement exercises. All these moves also happen to be cornerstone exercises in bodybuilding and sports strength programs. Athletes Regularly Practice and Play Sports True “functional movement” training doesn’t come from exercises, it comes from […]

Flexibility vs. Mobility

I have spent nearly 10 years working in the fitness industry and, for better or worse, things have changed a great deal over the last few years. Among these changes, strength coaches and physical therapists have found themselves on convergent paths. Many PTs are required to have a certification in strength and conditioning and more […]

Relieve upper back stiffness and rounding in upper back

It is perfectly suited to giving your spine a good loosen up as it has a nice groove down the middle for your vertebrae to rest in while bulging out to give the muscle down either side of your spine a nice firm massage. You can move it up and down your spine slowly, meaning […]