Throw Away Your Scale?!

We have all heard this before. Heck, I’ve probably said it before. “Don’t worry about your scale!” “throw the scale away!” “The scale is a source of pain and anguish”…

But is it really time to completely throw away the scale? Or time to create a new relationship with the scale, and also add more tools to our toolbox of progress?

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Things That Make the Scale Go Bump In The Night

The scale. Friend of few, the enemy of many.

The scale tells us one thing. Our current pull on gravity at the present moment – aka our weight. It tells us nothing else about ourselves. Not how fit we are, how nice we are, how bad we are…it only tells our weight.


The debate rages on about how to use the scale, or if to use the scale at all.

Like anything else in the fitness and diet world, it depends on the individual and their mindset.

If someone has had issues with the scale in the past, first I will look at what they were, how they handled them, and if it was a serious enough problem to avoid the scale – or if we just need to shift their mindset.

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Ladies, Do These 2 Things to Get Results…For Real

There are no magic foods that burn fat, and there are no must eat foods for optimal results. However, if there was a must-have food group or category of foods, it would be…

Protein – one of the three main macronutrients that I always seem to be talking about.

9/10 times when I first meet with a female client or go over the food journal of a client online, the first thing I notice is not enough protein.

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The 9 Essential Exercises for Serious Runners (with Videos)

Runners love to run. This is obvious. Running can also be a double-edged sword.

Some swear it is the best form of exercise, and others swear off it for life because of bad experiences.

Running can be one of the best forms of exercise and competition, and at the same time can be one of the most stressful and injurious forms of exercise.

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3 Key Glute Exercises for a Stronger and Better Butt!

Building a BOOTY!

Even if your goal doesn’t involve getting a better butt (why wouldn’t it tho?) having strong glutes is very important for many reasons.

Often times, low back pain is caused by weak or inactive glute muscles. Strengthening the glutes will help your body function properly, so your lower back isn’t taking on the burden of poor movement.

Strong glutes are the key to almost every athletic endeavor. Anything that involves the hip extension movement (swinging a bat/club, sprinting, throwing, jumping, creating full-body power) will benefit from having stronger glutes.

Try these 3 key exercises to strengthen your posterior, to feel better, and maybe fill out those jeans a little better 😉

  1. Barbell Hip Thrusts – studies have shown that these are the king of targeting your glute muscles for maximum muscular activation. Be sure to keep your abs tight, drive through your hips, and squeeze your butt HARD at the top of the movement.
  2. Weighted Step Ups – keep your chest tall, and drive your heel into the step. For maximum glute involvement, try using a step that puts your stepping thigh slightly above parallel with the ground. Try to avoid using your foot that is on the ground to push off.       
  3. Weighted Romanian Deadlifts – either 2 legged or single-legged works very well. Drive your hips back like you are pushing a drawer shut with your butt. Drive your hips forward and squeeze your butt hard at the top. Make sure you keep your spine locked and core tight. All the movement should come from the hips, not the lower back.


Click HERE for link to the video as well.

How would you structure a week for optimal glute development?

I recommend hitting glutes with compound movements at least 3 times per week, with a volume of about 6-12 working sets per week.

Reps: a mixture of reps anywhere from 6 to 20 – as long as the reps are challenging by the last few, that’s what matters most.


  1. Monday – Barbell Sumo Deadlift 4 x 6
  2. Wednesday – Walking Lunges 3 x 12
  3. Friday – Hip Thrusts 3 x 15

If you need help getting started, look no further than online coaching. Training and nutrition! Let me help you find the best plan for you – from anywhere in the world.

For more information, click HERE!

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