1. It’s Time to End This Protein Myth

    Something I hear on a daily basis as a trainer and in just day to day life is that protein comes from cows or chickens. And in order to get bigger I need all the protein I can get. With me being me I’m constantly correcting people. So for one more time. Protein does not come from animals! In fact …Read More

  2. Making the case for frozen fruits and veggies

    Making the case for frozen fruits and veggies! Frozen Produce was Vine Ripened, capturing the nutrients and fiber, making it convenient, cost effective, less wasteful eating in an season with much needed variety! New Take Control Radio Podcast episode: https://soundcloud.com/…/episode-66-making-th…Read More

  3. Take A Diet Break?

    Here’s something you aren’t doing...taking diet breaks from your actual diet! First off...we never advocate anything quick. If you are on a diet to reach a goal it should be thought out with a plan for before, during, and after the diet. Let’s say your goal is to lose 20 pounds. That should ta…Read More

  4. New Favorite Shoulder Exercise!

    Wow! This overhead shoulder press from the rack is unreal! Go ahead and call it the tall kneeling rack shoulder press. Long name, but it’s so worth it to try. The tall kneeling forces you to engage your glutes and abdominal muscles which means an improved overhead position. How to perform: squeeze…Read More

  5. Happy Thanksgiving!

    Happy Thanksgiving everyone!   We hope your day is full of friends, family, and all the food.   We am BEYOND grateful that we get to to spread the word of fitness, nutrition,and wellness to so many people on a daily basis!   What are you thankful for?   Is your gym closed today for the holidays?…Read More

  6. How to move the next day?

    Ever been sore after a workout? I’m sure of it. Lactic acid, heard of it? For years on end it was the belief as to why humans would be sore after a workout. The way we came about finding out about lactic acid is a little odd. Research from the 1920's found that exposure of frog legs to high levels…Read More

  7. Starting Your Fitness Journey

    Physical activity is necessary for well-being. Consequently, physical inactivity is a major risk factor for development of chronic disease and premature mortality. I know, I know, way to start things off on a light note. But in all seriousness, we are now facing one of the worst epidemics in America…Read More

  8. Winning

    Winning. Yesterday I wrote a post about getting up earlier than usual so that you can prep some meals for the day, which will keep you on track to reach whatever your body composition and life goals are. I wrote that by getting up earlier, I am able to enjoy a morning routine where I don't feel rush…Read More

  9. Confidence

    Has there ever been a time where your confidence wavered on a lift or a workout or anything in life? I can recall many times where I have walked up to a bar or looked at the workout, and thought briefly “I don’t know if I got this”, and many times after, I did not get the lift or do well in a …Read More

  10. Take Your Plank a Level Up

    The plank is probably the most common and well known core exercise, just because of its pure simplicity. Often mistaken for the fad that swept Myspace in 2009 (sarcasm), planking is a great way to strengthen your core while learning what a neutral position with the head, neck, and spine should look …Read More