In Joshua Metcalf’s book “Chop Wood, Carry Water”he tells the story of a great and talented carpenter who has worked many years building the most elaborate, robust, and beautiful homes in his village. The carpenter is known for pouring his heart and soul into his homes by paying attention to detail and completing every task … Read moreChop Wood, Carry Water : Character is Greater than Talent

1. Plan Your Training! Go into the gym, do some curls, a set of squats or two, and hop on the bench – only to find yourself moving the same weights at the same size year after year-  sound familiar?  My grandfather was a Marine Colonel and used to tell me when I was small, … Read more4 Strategies For Developing Muscle Mass

The Monolith of the LBD The Little Black Dress has been present in popcultural iconography for decades, from Coco Chanel, Breakfast and Tiffany’s, all the way to Sex and the City’s Carrie Bradshaw, it seems since the dawn of the fashion industry both historical and fictional icons of white femininity have popularized the trope. Gyms … Read moreBurn The Little Black Dress

One of my favorite ways to make sure I’m able to eat at home and get adequate protein in within a day is to make and keep generalized/bulk cooked items at home. Today’s recipe is an amalgamation of things I like to keep around the house and one of my favorite mix & match weekly … Read moreChorizo Breakfast Protein Scramble

Pre·par·ed·ness/prəˈper(ə)dnəs/noun“…a state of readiness” Fitness, strength gains, body re-composition, sport performance, etc all require one underlying trait: General Physical Preparedness, according to Bondarchuk in his book Transfer of Training in Sports, “GPP appear as a means of all-round development of the individual, and have a positive influence on increasing to general level of work ability and coordination.” From … Read moreHow to Build General Physical Preparedness (Tips to Build a Fitness Foundation)

Strength is for all ages… Bill and I have been training together for 4 years. When we began, he’d been told by his physician that the sharp pains in his shoulder were normal, from age, and indicative of frozen shoulder. He wasn’t able to do a pushup from his knees it caused so much pain, … Read morePowerlifting at 74! Training Log

Simple and Delicious Protein Pasta Recipe  Ingredients: 1 box Barilla Protein + Pasta  I used Penne, but any kind you prefer will work well. 1 box Cherry Tomatoes 1 brick Fat Free Cream Cheese 1/2 cup 2% Milk I prefer ultra filtered milk as the protein count is higher and it is lactose free Salt … Read moreRecipe: Protein Alfredo

Transcript Hello everyone!  My name is Annie. When I was invited to come here today I started racking my brain about how best to approach this talk. As you can well see, I’ve recently had surgery and I was admittedly anxious about anesthesia and pain med induced memory lapses. With these things in mind  I … Read morePioneer Woman Presentation: Unbreakable Together

Ugh, February – am I right or am I right? The semester has barely started AND it isn’t even close to over yet, but you wish it was. Damn the groundhog who said six more weeks of frozen hell.  There’s no new movies, no sports, and no green poking out of the ground yet. If … Read moreTools for Tackling the February Blues

Fix your shitty hips Yeah, you heard me. Yeah you, the person tossing the 45’s on right away and hammering away at some garbage quality – neither high nor low bar – back squats. The person who has back pain after every squat session. The person who can’t deadlift because it always leaves you iced … Read moreIt’s All In The HIPS Part 1.