What progressive overload is, how to achieve it, and when to implement it to reach your fitness goals.
Determine how many calories you need to gain, lose or maintain weight.
Breaking down food categories, or macronutrients: Fat, Carbohydrates, and Protein.
Before your happy hour hits make the commitment to hit the gym. I’ve said it before, and I’ll say it again: those cocktails taste even better after a good sweatfest. For this workout, try to lift a little on the heavier side, go on – grab those 10-15 lb’ers! Move […]
In my classes at Shred415 and in my personal training sessions I consistently encourage women to load up on their weight stacks and lift heavier. When I say encourage I mean I all but beg. Seriously, back away from those 3 pound-ers, ladies. To achieve the bodies that we want – […]
I recently read that January 20th is the most depressing day of the year. I mean – ugh. It might be true, Chicagoans have been under this Polar Vortex for what feels like six months. The thrill of the holidays has definitely worn off. New Year’s resolutions are showing their […]
In this post I put together the ultimate at-home gym for less than $150, a total steal, right?! If you bought yourself a medicine ball then you’re in luck, this workout was MADE for you! If you didn’t invest in a home gym that’s okay, you can use a dumbbell […]
If you follow me on Instagram or read this post here you may have seen my collaboration with several other Chicago area trainers to kick of 2014 on the best note possible! If you don’t follow me on Instagram…what is wrong with you?! Add me now! Just kidding…but not really, […]
If your weekend was anything like mine there were holiday parties and carbs a plenty! I woke up this morning eager to hit the gym hard and work up a fierce sweat. There are EIGHT, count’ em, EIGHT days left in 2013. That leaves us with eight days to end […]
Today is the second installment of The Four Percent’s FIRST series, Don’t Make Resolutions. Make Yourself. If you missed the introduction make sure you take a peep here! This Thursday, I bring you a call to action from Emily Hutchins, Nike MASTER Trainer, and co-owner of On Your Mark. I […]