1. Sticking To the Plan When Traveling

    I have been traveling a lot. Going from city to city and staying in all shapes and sizes of hotels. One of the last hotels I stayed in…let’s just say…the a/c wasn’t working that well. But hey! You got to look on the bright side. I was in the beautiful city of San Diego. Now, just because I h…Read More

  2. Master the Program or Master the Technique

    Does the program matter if everything else sucks? I don’t want to have a debate over what type of program is best or what type of program elicits the biggest gains, the most sweat, or the most likes on Instagram. I think many different programs can work and to be honest its more about execution th…Read More

  3. Nutrition Non- Negotiables

    I love flexible dieting and tracking macronutrients. The two main reasons are to give me a goal amount of food to eat each day and to eat foods I deprived myself for so long between the ages of 16-22 years old when I thought I knew nutrition. So, I eat what I know is better for me, but also trickle …Read More

  4. Balance: Don’t use it, you lose it.

    When writing an exercise prescription, there are both health and skill-related components of physical fitness. For general population, more times than not, the skill related components of fitness are overlooked or undertrained. The focus for exercise of general population has been geared towards ton…Read More

  5. You Have To Play The Long Game

    Patience… “Really bro?! Already pulling at my heart strings…” It is a tough pill to swallow, but anything in life takes time. For example: Becoming a doctor. A famous actor. A billionaire entrepreneur. None of these professions happened overnight you know? It takes hard work and dedication t…Read More

  6. Traveling and Macros

    I have been traveling a lot lately and I wanted to share some quick tips I use to allow me to stay on track with my diet and body composition. Before I begin I just want to say a couple things: 1. The only time I track my macronutrients while traveling is if it is a work trip and my body composition…Read More

  7. *Insert Pec Dance Here

    A couple months ago I wrote a blog, “How to Build a Booty.” If you didn’t get a chance to read it here is the link: http://www.forge-rx.com/how-to-build-a-booty/ And since I wrote a post for the ladies I think it is only fair I write one for the dudes. Am I right? Plus, we all know a well defi…Read More

  8. How To Chill

    We have two parts of our Autonomic Nervous System: Sympathetic and Parasympathetic. I dig this definition… “The sympathetic nervous system, or the “fight or flight” response, prepares our body for action. All of the organs involved in getting ready for a physical challenge (“fight”) or p…Read More

  9. Strength Tips for Lower Back Pain

    Let’s face it Americans spend a lot of time of their butts. The population spending the most time on their bums are adolescents and people over the age of 60. Lower back pain seems to be more common than ever, especially in our aging baby boomer population. Muscle atrophy associated with prolonged…Read More

  10. Why are you cheating on your diet?

    Why are you cheating on your diet? Do you tend to do really good on your diet a couple days of the week then find yourself giving in to temptation later in the week? You are super motivated then something gets a hold of you and you can’t control yourself? Ugh, why is that?! What’s the underlying…Read More