Upper Echelon Fitness & Performance | Blog

How I Write Exercise Routines for Beginners

If you’ve ever wondered what to do in the gym, then this is the video for you. Ditch the uncertainty and learn a great way to develop an effective workout program – even if you are a beginner. Congratulations! If you’re reading this, then you’ve decide to take charge of things and begin working out. […]

Awesome Korean Noodle Recipe

If you think eating for health fitness requires living off of tree bark then you’re doing it wrong.  Good food that gets you in shape shouldn’t make you sad. Case in point: this awesome Korean beef and noodle recipe. Nothing screams strength and conditioning like a post-workout meal of protein and carbohydrates. Study after study […]

How I 5/3/1

Strength training can be really confusing or pretty simple: I’d say keep it simple and get strong. And nothing can take you to the promise land of strength like the 5/3/1 program. I wish I could claim ownership of 5/3/1 but that’s not the case. It was the brain child of Jim Wendler about 15 […]

What’s Stopping You From Building Muscle

Contrary to popular belief, you actually don’t build muscle during a workout. It’s only after you leave the gym that change can occur. You’ll pack on the mass long after the workout is over…..assuming you’re eating and doing other things right.                 What exactly does it mean to “do things right?” Well, muscle building is […]

Awesome Slow Cooker Rice Recipe

Nothing screams “health and wellness” more than a big hearty bowl of rice – and this awesome slow cooker recipe whips up some of the best rice you’ll ever have. Consider it an added bonus that it requires very little effort. If you want to build a lean physique – or simply want to perform […]

You Don’t Know Jack About Sleep

We all know that exercise is good and junk food is bad, but what about sleep? That’s right – being a lazy bed bum might be what you need to get in shape. Sadly, not many know exactly how sleep works.                 People brag about strange things: like working 80 hours a week or cramming […]

Best Way to Train Your Arms, Part 2

Building a nice set of guns isn’t as easy as you think. That’s a vast array of arm exercises out there, and how you organize them can have drastic effects on your arm training Of course you just can’t throw stuff against the wall and hope it sticks. If you want nice arms, then an […]

Best Way to Train Your Arms, Part 1

If you want nice looking arms, then you need to get a little more creative than just doing some curls. There’s actually a vast array of different arm exercises that you can do, and you’ll need them if you want to build an impressive looking physique. One thing that I love about being a personal […]

3 Macro Breakdowns to Help Build That Body

In the strength training world, we often say “know your macros.” The reason behind this is that if you have a pretty good idea of what you’re putting in your mouth then you’ll be able to build muscle or burn fat far better than just winging it.                 By macros I’m referring to our three […]

Research Review: Fat Burning

The term fat burning get’s thrown around a lot – but it’s actually a concept that’s grounded in sports medicine. If you can tap into your body’s ability to burn fat, you can get in great shape. Not all calories are created equal. You have three main sources of energy: fat, carbohydrate, and protein. So […]

5 Simple Life Hacks to Prevent Weight Gain

Weight gain is serious business. It’s estimated that the obesity rate has risen three percent since 2008 – and it wasn’t exactly a small number back then.                 But weight gain doesn’t have to happen. The things that you need to do in order to prevent it also don’t have to overtake your life. There’s […]

Fix Your Front Rack Position

Used for your front squat- or receiving the bar in the clean- the front rack position is vitally important to your success in those movements. The problem is that not everyone has healthy shoulders and as a result, they avoid front squatting all together. If you’re regularly front squatting, good on you. If not, shame […]