In this video, I demonstrate sled exercises using the exer-genie. You can use a sled, or you can even drag a heavy tire if you purchase the attachments. The exer-genie comes with a harness. You may ne ...[Read More]
Sled Exercises
Slow Cooker Apple Cinnamon Oatmeal
I'm an intermittent faster and I love to carb backload at night with my slow cooker steal cut oatmeal. I make it in the early afternoon (when I am fasted), so it will be ready at night. Slow Cookers: ...[Read More]
Pec Fly Machine
Unilateral Internal Torque (PNS): IT both concentric and eccentric: so tuck your tail and concentrate on feeling it in your teres majors and pecs. Do not use your upper traps. Palpate your pec with th ...[Read More]
Chest Press Machine
Unilateral Internal Torque (PNS): IT both concentric and eccentric: so tuck your tail and concentrate on feeling it in your teres majors and pecs. Do not use your upper traps. Palpate your pec with th ...[Read More]
Rear Delt Fly Machine
External Torque (SNS): Bilateral This is heavy! If you can do more than 5 reps, the weight you selected is not heavy enough ET concentric: You should feel it in your rear delts. Don't shrug up with yo ...[Read More]
Incline Press Machine
External Torque (SNS): Bilateral This is heavy! If you can do more than 5 reps, the weight you selected is not heavy enough ET concentric: You should feel it in the clavicular head of your pecs. Use y ...[Read More]
Shoulder Press Machine
Bilateral Internal Torque (PNS): For a cyclical WOD. Get into a flow state. Don't pause and don't let the weights "clang" IT concentric, ET eccentric. I like to start out with awareness breathing (inh ...[Read More]
Lat Pulldown
Unilateral Internal Torque (PNS): IT both concentric and eccentric: so tuck your tail and concentrate on feeling it in your teres majors and pecs. Do not use your upper traps. Palpate your pec with th ...[Read More]
Horizontal Rowing
Unilateral Internal Torque (PNS): IT both concentric and eccentric: so tuck your tail and concentrate on feeling it in your teres majors and pecs. Don't pause and don't let the weights "clang" Breathi ...[Read More]
Chocolate Peanut Butter Oat Clusters
Here's a healthy treat! I used PB&Me powdered peanut butter instead of peanut butter so it's much lower in fat and calories. Ingredients: 2 TBSP PB&Me 100% Peanuts Powdered Peanut Butter 1 TBS ...[Read More]
Salad with Proscuitto, Figs and Goat Cheese
Fast-Breaking Salad I love to break my fast with a salad. If you kick off your eating window using the principle of volumetrics, you will be less likely to overconsume calories during your eating wind ...[Read More]
Bison Veggie Bowl
Bison contains less fat and calories than other red meats and chicken. It's also high in iron and contains essential fatty acids (omega-3 and omega-6). Ingredients: For the Bison veggie bowl: 1 lb (16 ...[Read More]