Mo' Better

You’ve figured out how to get it done. Now figure out how to do it even better. Expect the best of yourself. Then find a way to exceed those expectations. Challenge yourself to exceed yourself. You deserve the best, and you deserve to keep making the best even better and better.

Rorian Gracie performing shoulder mobility exercises on the CrossCore180® Rotational Bodyweight Trainer™

Rorian Gracie performing shoulder mobility exercises on the CrossCore180® Rotational Bodyweight Trainer™ for books, DVD’s, apparel and all things Gracie 


If you know me at all, then you know I am a HUGE fan of core training. Why? Well, your core is your stability center. Your core enables you to move through life injury free. The core also tends to be the weakest area in most bodies! So, here is a simple, no equipment necessary core starter for your hump day Always warm up with a jog/walk and some trunk rotations.

Healthy Holiday Recipes

These 4 recipes will get you started toward healthier holidays!Remember, portion control is your #1 line of defense   Pumpkin Muffins¾ cup whole wheat flour¾ cup oat bran cereal (found over on top of the oatmeal and is super cheap)½ teaspoon baking soda1-2 teaspoons pumpkin pie spice (to your taste)½ cup natural sugar (sugar in the raw works)

Great Gams Workout

This workout can be done with just your body weight OR add up to 20 pound dumbbells (5-8 pounds for beginners) to grow a little more muscle. 20 Sumo Squats50 Jumping Jacks20 Alternating Front Lunges20 Alternating Back Lunges10 Jump Squats20 SkatersRecover for 30-60 seconds50 Bridge Hips Lifts20 Straight Leg Reverse Planks10 Broad Jumps20 Walking LungesLight jog for 3 minutes

Welcome to Healthy Holidays!

We’re diving in by tackling one of the main causes of Holiday weight gain: emotional eating! Don’t let it claim you as a victim, just take a few steps to be prepared   What’s Your Relationship Status?

The Secret is.....LIFESTYLE

As we wind up this past year (check your calendar, it’s almost over), we can take a look back at what we set out to do.Did you know that in 2012 over 60% of Americans made the resolution to loose weight? Over 30% said they were going to exercise more. Another statistic is that about 35% of these resolutions were broken by January 7th! Why to we struggle so much with these goals? Well, there actually are answers…There are 5 stages to making a lifestyle change:


Just wanted to write a reminder about the off season.  The off-season is a good time to spend a little more time on building stability, strength, and power.  This is done in stages and like all training builds upon itself in a pyramid fashion, with the most time spent on stability movements early on,,,,then strength, and then power.  Each phase you will spend less and less time in the weight room as you move towards the next season.  Right now is the best time to be working on stability movements.

Changing it Up

I decided to change up my cardio.  I tried 12 minutes on the treadmill, 12 minutes on my NEW ellipitical, and 12 minutes on my stair master.  It worked great.  I didn't get board and it used my muscles differently. Tomorrow is Spin in my home gym.  Still playing with the music to get it right.  I think that is the hardest part of teaching spin, the music.  Well that and the sweating part!!!

Don’t Wreck Your Figure This Holiday Season!

 We all go shopping and get gifts for our friends and loved ones. But what if you gave yourself a gift this year and didn’t gain those pounds that you would inevitably have had to work off during the spring and summer months? It’s a little over a week until Thanksgiving and another month until Christmas, but it isn’t too late to start planning how you will defend your figure during the coming weeks!Preemptive strike
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