So your weight loss journey has just begun. Begun? Began? Whatever. Or maybe you are in the thick of your weight loss journey? I want to start by saying how proud I am that you put your foot down and decided ENOUGH is ENOUGH. It was time for a lifestyle change. You were finally fed […]

Member of the Month: Mary Towsey

We want to congratulate Mary Towsey for being our November Member of the Month! It has been amazing to watch her transform over her time at Forge-Rx into a strong and confident woman. We at Forge-Rx are excited to watch your continuous growth! How old are you and where are you from? 34, from North […]

Ground Turkey and Cabbage Stir Fry

Ingredients: 423g cooked 93/7 lean ground turkey 518g Savoy cabbage 112g white onion 2 tablespoon Sesame oil (divided) 1 tablespoon sesame seeds 1 tablespoon minced garlic 1 tablespoon grated ginger 1 tablespoon soy sauce 2 teaspoon rice vinegar Green onion( garnish) Salt and pepper Step 1 Heat oil along 1 tablespoon sesame oil in a […]

How to Fix Your Front Squat

The front squat is an exercise we like to incorporate into our programming at Forge-Rx for multiple different reasons.  With the back squat being the most notorious of squat variations, I often get asked the questions; “Why are we doing a front squat instead of a back squat?” or “Which squat is better, the front […]

Improving Overhead Function: Fix Your Spine

With the amount of shoulder injuries that occur every year in baseball players I think it’s important we as coaches, trainers, and parents understand and appreciate the spine and what it can facilitate and inhibit when it comes to shoulder function. From professional players to little leaguer’s shoulder injuries have become an epidemic and sadly […]

Stop Playing Tetris

As many of my clients know, I am the king of winging my nutrition. Over the years it has become second nature to eat through the day and hit my macronutrient goals pretty spot on. Maybe it’s because I played a lot of Tetris as a kid? Haha, but seriously, I loved that game. But […]

Is Your Exercise Helping or Hindering?

“Move it, or lose it” is a concept that I’ve talked about before when it comes to exercise and its effect on our wellness. I recently saw a post from Movement as Medicine, (you should go follow them) that reworded the phrase, “Move WELL or lose it.” Yea, yea I know, it doesn’t roll off the tongue […]

5 Lifting Cues To Reconsider

Some of these cues are as old as lifting weights.  Some of these cues are meant with good intention, while others are just something I think the coach or trainer made up to sound good while they yell across the gym with their chest puffed out. 1. When cueing a squat and/or deadlift, “look up”- This is a […]