Here’s The Scoop On BCAA’s

I’ve been asked, time and time again, if BCAA’s are worth supplementing. Most people are wondering what can they do for you and when you should be taking them so! Here’s your answer to all of the above… 🙂

I get that supplements can be a bit intimidating.

There’s a TON to pick from, they all claim fast/amazing/extraordinary [insert benefits here], and most of us simply don’t know what to listen to. Continue reading

Does More PAIN = More GAIN ???

Raise your hand if you’ve ever felt the debilitating after-effects of a gym sesh…

Your back feels damn-near broken, it’s seemingly impossible to bend your arms, you can’t walk up (or down) any stairs, and there’s a good chance you came close to what you thought was “the end” for you when attempting to sit down on the toilet.

Alllll because of that workout you had two days ago. #DOMS Continue reading


It’s here! The conclusive video number 5 of my free FRF METCON training series is available to you NOW.

With this, you’ve got access to all 5 FRF METCON workout guides by clicking the link at the end of each post to download them, and hit the gym!

Again, don’t worry if you feel a little clunky in the beginning. These circuits take some adjusting to until you find your groove. Once you’re in the flow of things, it all begins to feel very second nature.

You can use these 5 workouts as a supplement to your current training routine, although I fully recommend diving right in and using these training guides each day you hit the gym. You can split them however you’d like, or go the full 5 days on and then rest 2 days.

Your going to feel these workouts — everywhere.

Although we’re focusing on a major muscle group at the start of each one, it’s your entire body getting blasted by the metcon circuits.

I can’t wait to see you grow, shape, and define what strong, fast, and beautiful looks like after completing this series over the next few months.

Can you just imagine that for a minute?

What do you look and feel like after pushing your body and mind to the max every week moving forward?

Are you feeling more flexible, athletic, and capable?

Do you forgo the afternoon coffee or RedBull because your energy reserves are chock full and feeling rejuvenated?

You’ll see just how the FRF METCON series has far reaching benefits in more aspects of your life than just physical health and wellness. Continue reading


I hope you’re still with me and excited for the next round of FRF METCON!

No joke, this is going to be the most challenging workout in this series.

Compared to the usual 2 metabolic conditioning circuits, we’ll now be adding a third and will be pushing your heart and lungs to their limit.

Remember — the more intense the workout, the more calories you burn during and after the training session.

Give it all you’ve got!

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More FRF METCON, anyone?

Time for some push/press action! We’re going to be hitting shoulders, chest, back, and then some. 🙂

That’s one of the perks to this style of training — you’re working nearly your entire body with every workout. How could you not come out of this series more explosive, cut, and powerful than ever??

I know the circuits are hard, fast, and intense… Believe in yourself and keep moving forward.

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If you hit the gym with the workout from last week, you’ve gotten just a taste of what lies ahead…

This week we’re focusing on the lower body and starting off with back squats! We’ll be hitting the quads, hamstrings, glutes, and of course, the lungs. 😉

If you feel like you’re moving slowly through the circuits or having a tough time transitioning or feeling comfortable with all the exercises — stick with it — I promise it gets easier as you go.

Confidence comes with experience.

Soon, you’ll be owning these workouts instead of feeling like they own you.

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WARNING: This training series is going to kick your ass.

That being said — this is for those who are mentally and physically ready to step their game up and reach results they’ve never obtained before.

Metabolic conditioning is going to focus of burning the most calories while you’re in the gym, as well as increase the afterburn effect known as EPOC (excess post-exercise oxygen consumption).

Basically, the more intense the workout, the more oxygen your body will consume after the fact, and the more calories you will burn post exercise.

The FRF METCON workouts are going to push you mentally and physically while taking you less time to complete day after day. You’ll adapt and condition your body for the level of demand we’re putting it under each week. Continue reading

My 6 Anti-Crippling Recovery Tips

DOMS: Delayed Onset Muscle Soreness.

Sore muscles are a bitch.

(Or a blessing, if you’re kind of twisted that way.)

Typically, it’s a sign of a job well done in the gym!

Other times, you may legitimately wonder if you broke your back or will ever walk right again…

I personally enjoy the muscle soreness following a tough lift. It’s confirming, the way it is for most people.

Difficulty placing myself on the toilet certifies I pushed my limit in the squat rack. Struggling to shampoo my hair proves how taxing overhead presses are on your delts. Ripping set after set of deadlifts explains why I fall over trying to put my pants on.

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My #1 FAQ (and why it bugs the shit out of me.)

I need to get something off my chest.

There’s one question I get asked more than anything else, no matter where I am.

…In the gym, walking the street, grocery shopping, getting a body scan by TSA, leaving a concert — you name it.

In most situations, I really don’t mind the ask and will gladly share my thoughts and answer.

However, over time and in having more and more conversations on the topic, I notice a recurring tendency which irks the shit out of me.

I’m sure you can relate, being asked something and instantly seeing riiiight where the convo’s headed.

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Do You Feel The Burn?

If you don’t know the feeling personally, you’ve definitely heard of it.

I’m talking about “the burn”, the “muscle pump”, and pure muscle fatigue.

These are all common descriptions of what one would experience during a heavy-hitting workout, do you agree?

For most people, those descriptions are synonymous with a solid and successful training session.

But have you ever been on the other end like, “Where the hell is MY muscle pump??”

Have you gone through a workout and wondered why you don’t feel the “burn” everyone speaks of? Continue reading

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