What’s up??!  I don’t know about you, but I am ready to crush this week!  I know it’s Monday and you’ve probably got a full itinerary after the weekend, so I’m just going to drop a few random thoughts that you can hopefully take something away from. 1.  I finished two books over the weekend...Read More

Lately I’ve trained alone. For one reason or another, my schedule hasn’t matched those that I normally train with. So on most days I drive to the gym and hoist iron in solitude; it’s been a powerful meditation. During my sets, while I’m actively moving weight, my mind is blank. There is nothing in the...Read More

A RARE SUNDAY RANDOMNESS POST I don’t do random posts often, but when I do, I post ’em on Sundays. So Dustin had back surgery to shave a bone spur at L5-S1 last Monday (the 1st of October) and is recovering amazingly well!  You will see him in a video below (prior to surgery).  He...Read More

Planks, ab wheel, pallof presses- all of these things and more, can, and will be used to rock your core.  However, we can all be guilty at times of doing too much of the same.  I’m here today to show you thirteen anti-extension drills that you probably haven’t seen before.  And if you have, well,...Read More

Can you believe that I opened my gym one year ago, today!!  It’s been a wild ride, but I wouldn’t trade a thing.  I have learned so much from the good, but even more from the bad.  For those of you that don’t know, I have made the tag-line for my training “Progression Through Perseverance.” ...Read More

My friend Stephen’s middle name was Lawrence; I wish I had known that when we were kids—I would have called him Larry, although, that probably would have been a mistake. His wit was quick and unforgiving; I would have paid dearly for such a trespass. He was a master of public humiliation, and he had...Read More

Part of me doesn’t want to write this–in doing so I have to make a big admission. I’m a coach and personal trainer–my job is to design programs that work and meet a desired end. If the end is fat loss, however, my exquisitely crafted program plays the understudy. And here it comes… Diet > Exercise It’s...Read More

Todd placed a picture of Dustin on our Facebook page earlier today that struck up a lot of talk about how shredded my best friend and athlete, Dustin Pague, is.  Most of the comments resort to shock and awe, merely wishing that one could attain the shred factor that he has acheived.  Well, today I...Read More

I want to first start off by apologizing for my absence from the blog the last few weeks.  As some of you may know, I had been training up Dustin Pague for his UFC bout with Jared Papazian back on June 8th (which he won by first round submission).  However, he was immediately called up...Read More

I spend a lot of time observing. Annie (my girlfriend) can tell you about it; sometime’s it’s a painstaking process, and I can never shut it off. It happens while I work–I break down movement at all times, looking for good form and examining for flaws. But it doesn’t stop there. I’m constantly examining human behavior. It’s happened since...Read More

Do you know exactly what will happen tomorrow?  Sorry, I don’t mean to get all deep on you right before St. Patrick’s Day celebrations kick off, but I just wanted to talk a little about the unexpected before we kick this weekend off right… This past weekend was supposed to be awesome.  It was supposed...Read More

This past weekend I competed in strongman for the first time. I entered in the novice lightweight division (I’m about 210 pounds) at the PA Dutch Strongman Comp and took second place. The event was hosted by Crossfit Lancaster and it was AWESOME. I’m now hooked and I am already planning to hit another competition sometime during...Read More

 We are what we repeatedly do, and we are what repeatedly give. I keep this in mind everyday as I work hard to motivate the people in my life. Everyone deserves the opportunity to achieve more and everyone deserves a clear voice in their corner that pushes them forward. We all need to be that...Read More

I’ve been lifting weights since I was 12 years old. At first, I didn’t have a choice in the matter. During my pre-teen and teen years I spent weekends with my brother (he is 11 years older than I am) at his apartment in Bellefonte, PA. Saturday and Sunday mornings I would be dragged out...Read More

 From a professional standpoint, 2011 was by far the best year of my life — I appeared in premier online publications, such as TNation, EliteFTS, Livestrong, and Yahoo! I served as an adjunct professor at two colleges, I got published in a peer-reviewed journal, interned as a strength coach for a Division 1 college, later...Read More