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Chicago Marathon PR.

It was my 5th Chicago and my 7th marathon. My training was better. My nutrition was better. I had cut weight. The weather was perfect. I posted my very first negative-split race EVER and I PR’d by almost 4 minutes. Here’s what helped me. HIGH VOLUME vs. LOW VOLUME This is a personal choice. I know […]

Joint-by-joint: low back pain.

Joint-by-joint: low back pain. This is the fourth post in a series about ways to identify and correct movement imbalances. Foam Rolling, Joint-by-Joint, and Core should be read or skimmed prior to reading this post. Following the joint-by-joint approach for low pack pain, it points us to two specific areas: the hips and the thoracic spine […]


CORE. Perhaps the most overused, under defined, and most important word in my world. A lack of it can cause a slew of health and mobility issues. Having a six-pack seems like the most important reason to workout. What is your core? What are the best exercises to help make it stronger? Defining your “core”. […]

All Purpose Cleaning Solution.

All Purpose Cleaning Solution. About 5 years ago I started paying more attention to what went into my body. Not just food, but also chemicals found in body care products and cleaning products. I tried to consume less paper and make what I could at home, with ingredients I could pronounce. I’ll save my body […]

Joint-by-Joint approach

Joint-by-joint approach. In my last post I introduced foam rolling in a very basic, surface level way. This post, I’m going to dig a little deeper into the importance of using foam rolling, as well as other recovery techniques, to avoid or recovery from injury. Gray Cook coined the phrase and accompanying theory “joint-by-joint” approach. […]


Strength & Conditioning / Personal Training