Monday, January 23, 2017

Bench Step-Up, A Core Exercise For Developing Your Hamstrings and Shaping Your Butt

Here's an excellent exercise for anyone who wants to strengthen their hamstrings, and develop a tight tone butt.  Watch the video below as I demonstrate the proper technique.  This is one of my favorites!

You can find a complete library of my exercise videos and also get a customized fitness program by becoming one of my Online Fitness Program members by going to my website at

Tuesday, January 17, 2017

Squat Low Row on a BOSU

This is one of my favorite exercises when I'm really pushed for time and I need to get a quick workout in.  It is one of the best overall whole body exercises I know of because it targets your legs, core, arms, and upper back.  Do three to four sets of this exercise and I promise you will feel like you've had a complete workout.  Watch the video below as I demonstrate how to properly perform this exercise.

You can find my complete library of exercise videos by visiting my website at

Sunday, January 8, 2017

Overhead Triceps Extensions Standing On A BOSU

I like to work multiple muscle groups with one single exercise when possible, and overhead triceps extensions standing on a BOSU is one of my favorites for doing this.  In this movement you strengthen and develop your triceps, while also strengthening your core, and improving your balance.  Watch as I demonstrate the proper technique for performing this exercise.

You can find many more of my favorite exercises at

Sunday, January 1, 2017

Three Keys to Keeping Your New Year's Resolutions.

I've been in the health and fitness industry for over 23 years and I've seen many people get excited about their New Year's Resolutions only to be disappointed a few months later.  Here are three keys to successfully keeping your New Years Resolutions.

Set Realistic Goals.  I've seen people with good intentions set unrealistic goals, and when they don't achieve them, they become disheartened and give-up.  If you know you can only make it to the gym three days a week, don't set yourself up for failure by making a resolution to go five day a week.  Consistency in achieving your goal of working out three days per week makes for positive reinforcement that you can keep your New Year's Resolutions.

The same goes for weight loss.  Most likely you didn't go to bed with a 32 inch waist, and wake-up the next morning with a 40 inch waist.  You gradually gained the weight over a long period of time, and it's unrealistic to think that you're going to lose all that weight in a short period of time, and if you do, it's probably unhealthy in the long-run.  A realistic weight loss goal, if that's your resolution is about one pound of weight per week.

Stay The Course When Results Slow. As I previously mentioned, you found yourself in the kind of shape you are now gradually, and consequently it will take some time to reach your goals.  Even if you start to see results quickly, you can be assured your progress will slow down at some point.  This is when you have to focus on your goals and stay the course.  Your body has internal set-points that it has to re-adjust as you start to reach your goals, especially as you lose weight.  I've found that losing weight follows a stair step process; you lose some weight, then you hit a plateau before you start to lose weight again.

Balanced Diet, Strength Training, and Aerobic Exercise.  These three activities are the foundation for getting and staying healthy and fit.  A balanced diet is over 75 percent of the battle of losing weight and getting fit.  No amount of exercise can compensate for a poor diet.  Strength training is crucial to keeping your muscles healthy and strong.  I recommend 2 to 3 strength training sessions each week in which you work all your major muscle groups.  Aerobic exercise keeps your heart and lungs strong, and helps in burning body fat.  I recommend 5 to 6 days of 30 minutes of moderate aerobic exercise each week.  Combine these three activities consistently and you will see great long-term results which will motivate you to keep your New Year's Resolutions.

Wednesday, December 21, 2016

Couples Oblique Twists Using a Resistance Band

Here is a fun exercise you can do with a partner to strengthen and tone your obliques, and get rid of that spare tire around your waist.  I call this exercise a couples oblique twists using a resistance band.  This is also a great exercise to tighten-up your butt and thighs.  Watch as two of my favorite clients demonstrate the proper technique.

You can subscribe to all of my exercise videos by visiting

Saturday, December 17, 2016

Dumbbell Biceps Curl Standing on a BOSU

I believe in working as many muscle groups as possible in one exercise because your body is dynamic in every activity you do.  Using a BOSU as a part of your strength training program is one of the best ways of hitting all your muscle groups in an exercise, especially the small stabilizing muscles of your legs, hips, and core.  Dumbbell biceps curls standing on a BOSU is one of my favorites.  Watch as I demonstrate the technique in the video below.

You can subscribe to my online training program where you can find many of my favorite exercises at www.personaltrainerinraleighnc,com

Sunday, December 11, 2016

Pullups, One of The Best Overall Upper Body Exercises

A properly executed pullup is one of the best exercises for strengthening and developing your upper body.  Pullups strengthens your arms, upper back, and your core, it's one of my favorite exercises when I want to get a good upper body workout in a limited amount of time.  Watch the video below as I demonstrate how this exercise should be properly performed.

You can see many more of my favorite exercises by visiting my website at