Category: Training tips

Why you are not seeing progress

February 26, 2025

Working out is actually providing a stimulus that tears apart the muscle fibers. That act is what stimulates the body to uptake protein to rebuild

Fitness Racing

February 7, 2025

An argument for becoming a hybrid athlete I started very late on my fitness journey, no sports, or weight lifting in High school. Writing for

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There’s so many days I chose to listen to the ac

There’s so many days I chose to listen to the aches and pains were telling me. Back the weight off, work on the form and technique, strive forward only to have setbacks. Days where my sleep was awful. My diet wasn’t what it should be. My brain was in some place that it did not need to be! Feeding of my training partners energy to get though a workout! (Thank you❤️) No one will remember a weight I lifted, a race I competed in. I hope they remember that I lived a confident, healthy life that left me strong enough to be there for others.
#strength
#workoutmotivation

Instagram post 17972329907839690

Instagram post 17972329907839690

7 simple progressions to your first legitimate pus

7 simple progressions to your first legitimate push-up ! And 4 bonus show off Push-Ups. Each progression should be given the amount of time to learn the form, structure and let your body adapt. I would say in each step get to 20 properly executed reps and then move on to the next step. Don’t underestimate the push-up it’s a great upper body and arm builder, great for core stability and full body control.
Wall push-up
Counter height push-up
Eccentric push-up from the knees
Knee push-up
Half push-up
Strict push-up
Deficit push-up
Bonus show off push-ups
One arm deficit walking, push-up
Archer push-ups
Clapping push-ups
Mace push-up

Here are just 8 progressions of body weight squats

Here are just 8 progressions of body weight squats. Now matter where you are geographically or in your fitness, there’s a way to improve whether you have all the equipment choices in the world or just your body! And you need a trainer like Home and Away Fitness who knows when to apply them and then in what dose. Having the proper coaching to gain competency in each of those steps is what leads to the greatest success. Whether you’re in my studio or at home in front of the TV or anything in between I can write a custom program for you! From the first time you get up without using your hands to when you’re using 140° of flexion and keeping your hips and lower back from having to suffer wear and tear. There’s an exercise out there.

Instagram post 18043504829120172

Instagram post 18043504829120172

When Don came to me, he was post surgery and had l

When Don came to me, he was post surgery and had lost strength and endurance. He had a simple request. He wanted to perform simple tasks more effortlessly. Rise from a chair.
Get down, put his shoes on and rise back up.
Take a walk with his wife.
Climb a flight of stairs quickly without being unbalanced or out of breath.
Be strong enough to recover from a stumble without falling.
Don shows up for every one of his appointments. Performs all the exercises I give him to do at home and loves his new sense of freedom. You’re never too old to obtain what you never had or retrieve once you once possessed.

A special thanks to Rosa and Hever for coming out

A special thanks to Rosa and Hever for coming out to cheer me on for my first Spartan Deka. Had so much fun! Placed 7th so very pleased, lots of thing to improve. Will be doing many more this year. Very well hosted event, had the best judge! #spartanrace

Renee worked long and hard to be able to put these

Renee worked long and hard to be able to put these three separate movements together into one smooth operation. Strength is not always purely about the number in the bar. It should be able to control of movement gracefully through space. Very well done! #reneeBastermajian

We were doing a workout of the day and she was mak

We were doing a workout of the day and she was making the hand switches so fast, I thought she was doing the exercise without switching hands. Instead, she was switching hands in the air.🤯 showing an exceptional level of proprioception! watching her grow as an athlete and a person is amazing. Never cease to surprise me.

This is the final of the four lifts that I’ve be

This is the final of the four lifts that I’ve been chasing, over head press of 135, dead lift of 405 pounds, squat of 315, and bench of 225! It was a fun winter project and now on chasing Spartan Deka’s. More importantly I learned a lot about myself, about what I could do at my age, and the dedication it would take.

Not often, I have all the Ross’s in one place wo

Not often, I have all the Ross’s in one place working out. Great day to be the coach!

Just to show even when you have the world‘s grea

Just to show even when you have the world‘s greatest training partner! Stuff happens. After that just the last set of a 5x5 high bar squat. And no, I don’t use the slap as a way to generate mental energy. It’s more to get a better mind muscle connection it’s showy but unfortunately it’s what works best for me.

As visions of sugar plumes danced in there heads…

You may love one or love the other, but they are t

You may love one or love the other, but they are two sides of the same coin, how you perform these modalities to prioritize one or the other is a different story.

Don’t be afraid to progress the next level, work

Don’t be afraid to progress the next level, work towards the goals that you thought were never possible! I find someone that helps you get there!

So lucky to be surrounded by nature!!! the things

So lucky to be surrounded by nature!!! the things I get to see at this house

27 years seems to have flown by in an instant!!! L

27 years seems to have flown by in an instant!!! Love forever and always !! Happy anniversary!

Halloween tricks and treats for your fitness goals

Halloween tricks and treats for your fitness goals! Please share with as many people as you feel can benefit from this knowledge!!

Spatial awareness, balance , dexterity are these p

Spatial awareness, balance , dexterity are these part of your weightlifting program? Fitness should be more than one dimensional.

Spooky 👻 😂😂

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