Fartlek Cardio to Improve Your Wind
https://www.youtube.com/shorts/Z29P_ZU608o If you've started mixing intervals into your cardio, good — that instinct is exactly right. Higher-intensity work is one of the best ways I know to build your engine.…
Posted inFitness
The No-Equipment Total Body Strength Class
Watch the full class (about 11 minutes): https://share.descript.com/view/GmPm8UMKxzE This class runs the same arc I build into all my programming: prepare the tissues, mobilize the joints, train power while you're…
The Glute Medius Hip Thrust: The Stabilizer Exercise Your Hips Are Missing
Glutes are a huge training priority in gyms everywhere today, which is fantastic. BUT, most people train the glutes they can see and skip the one that keeps them functional…
Posted inBodybuilding Fitness Health
Navigating Setbacks: My Journey with Hernia Recovery and Fitness Adaptation
Introduction (Note: This is also posted on YouTube if you prefer video) Hey everyone, I want to share a personal journey, one that might resonate with some of you. It's…
Posted inDisease Prevention Fitness Rehab
How to Boost Your Life Expectancy with the Sit-to-Stand Power Test
As we age, maintaining muscle power becomes increasingly important for preserving our health and longevity. Understanding how to measure and improve muscle power can be a game-changer for a healthier,…
Posted inBodybuilding Fitness Health
3 Game-Changing Abdominal Exercises You’ve Never Seen Before (With Videos)
Tired of the same old crunches and planks? After years of training clients and experimenting with core training, I've developed three unique ab exercises that deliver serious results.
Why Muscle Activation Techniques (MAT) Might Be The Missing Link In Your Movement Practice
Ever done all the "right" mobility work but still feel tight? Or struggled to feel certain muscles working no matter how many cues you try (like glutes or lats)?…
Posted inDisease Prevention Fitness Nutrition
Mushrooms: The Overlooked Superfood for Muscle Growth and Longevity
Mushrooms have been high on the nutrition trends list for a while now. I remember prior to 2015 it seemed like mushrooms were some kind of empty calorie topping you…
Beyond Strength Training: Why Tissue Tolerance is Crucial for Lifelong Fitness
Tissue tolerance is underrated. I've learned many things from training and working with clients for nearly two decades, and one that most people don't consider is tissue tolerance. I was…
Posted inBodybuilding Fat Loss Fitness
Who’s got Goals!?
It's next year! Wait, did I say that right? Anyway, it's not 2020 anymore, hooray! Hopefully you got plenty of sleep last night, because it was awfully loud here and…
3 Balance Drills you can do at home with No Equipment
Our outdoor training area at Root Force Personal Training is now operational! We are only offering limited sessions at first to ensure safety and work out any kinks, but it's…
Hand and wrist workout, June 27th
Today's workout target: hands and wrists! We've covered every major joint and muscle group in the body already, giving lots of simple stretches and exercises you can do at home…
Plant-based workouts in the Time of Corona, May 30th
I got a haircut - back at the end of May, and by Marcella - I still think it counts though! Today's quarantine exercise tidbit is all about foot and…
Plant-based workouts in the Time of Corona, May 23rd
Back again! If you've followed along with this post series, then hopefully you got to try the glute medius exercises I shared and are well on your way to healthier…
Posted inBodybuilding Contest Prep Disease Prevention
Interview with Chef AJ!
I had a great time recently speaking all about my story, as well as my training and nutrition with the esteemed Chef AJ! We have crossed paths many times in…
At-home glutes workout
Alright this is an important one! Not that the others weren't good too, but in this video I cover some simple ways to work the Glute Medius at home…
Posted inBodybuilding Breakfast Contest Prep
Plant-based Nutrition – BarBend Interview!
Want to know the nuts and bolts of how vegan strength athletes eat?? Nick over at BarBend was a pleasure to speak with about plant-based nutrition and did a phenomenal…
Plant-Based Workouts in the time of Corona, May 9th
Hey y'all! In this episode of 'Things you can do to stay fit and sane at home!' I go over some simple, and very satisfying, glenohumeral (shoulder joint) stretches. These…
Posted inBodybuilding Fitness Health
Plant-based workouts in the time of Corona, April 28th
Who wants some novel core exercises they can do at home?? In this episode of 'Derek shows you tips and tricks while the gym's empty' I share a couple of…
Plant-based workouts in the time of Corona, April 25th
Hey y'all! Another day, another workout. For this video I share three stretches you can do to mobilize your T-spine (ie stretch your upper back to improve posture). I…