Upper Echelon Fitness & Performance | Articles

Is a High Frequency Workout For You?

If you’ve hit plateau with weight loss or muscle gain, it may be time to break the rules. Here’s the case for high frequency training. There’s a saying in business: you can have it cheap, good, and fast but you can’t have all three. It looks like I can have a high powered Playstation 5 […]

5 Ways to Tell if Your Diet is Bad

                The world of good nutrition isn’t as cut and dry as we’d like it to be. Getting in shape isn’t as simple as ‘good food’ or ‘bad food.’ Just because you don’t live off of fast food doesn’t mean you have a good habits.  It may have been years since your last slice of […]

The Biggest Roadblock to Weight Loss

The job title personal trainer is synonymous with “body problem solver.” And there’s no bigger issue to solve than the problem of weight loss. Call it a great mystery. We’re at a time when information is at the touch of our finger tips and yet we struggle to get fit. Believe it or not but […]

How to Workout for the Whole Year

There’s an epidemic in the strength training world: we have people who can’t seem to decide on what to do in the gym. They either do too much….or too little. Lost in this spectrum is the concept of results: for all the people who can rattle on and on about their workouts they have very […]

UEFP Nutrition Coaching: Energy Balance

The saying “calories in, calories out” comes from the concept of energy balance. And energy balance, which determines if you lose or gain weight, is one of the most confusing concepts in the world of sports medicine. At first glance, it appears to be a relatively simple concept but the countless books, weight loss programs, […]

6 Reasons To Use Tempo in Your Training

Pop quiz hotshot!   When you go to the gym, do you have a general plan? If the answer is yes, then we’re off to a good start. Do you know what exact exercises you’re going to do? Even better. How much time does it take you to perform each exercise? Wait, you don’t know […]

6 False Fitness Myths

6 False Fitness Myths George Orwell once said “myths which are believed in tend to become true.” While Orwell was a great writer, an exercise scientist he was not. Over the years though, certain myths have seemingly transformed into fitness facts. Regardless of what human physiology says, if we tend to hear things enough we actually […]

Want to Gain 10 Pounds? Here’s How a Client Did It!

This past summer I had a client approach me with a simple goal: he wanted to gain 10 pounds. Sounds pretty simple so far, right? Well, not so fast. This young stud played AAA hockey and not only wanted to add some muscle mass, but also needed to make sure he was still quick and […]

UEFP Nutrition Coaching: Metabolism

Achieving a high metabolism is big business: thousands of books have been written on the topic along with countless workout DVD’s and specialty gyms all designed to jack up that metabolic rate. Even your very own personal trainer subjected himself to years of schooling to try and grasp an understanding of what makes up your […]

Build Your Own Sports Performance Training Plan

Creating a sports performance plan 101 If you’re two tenths of a second slow on the playing field, then the play passed you by. I’m paraphrasing here, but this was a quote from coach strength Dave Sandler. In a nutshell, Dave was saying that if you can’t produce force adequately (i.e. you’re TOO slow) then […]

Nutrition Coaching: Fruits and Veggies

If there’s one thing that’s overlooked in the nutrition world, it definitely has to be the power of fruits and veggies. While many people get wrapped up in the workouts, or how much protein to consume, your weight loss goals can receive a major upgrade from vegetable intake. Keep in mind that adequate vegetable intake […]

4 Things Responsible for a Slow Metabolism

Slow metabolism? Here’s why. Way back in the day, people had real world problems. You read about them in history books: chicken pox, rickets, the black plague….being chased by a bear on a hunting trip. Nowadays these issues have almost vanished as modern medicine and nutritional practices stepped their game up improved our quality of […]