Upper Echelon Fitness & Performance | Blog

4 Fitness Trends That Need to Go

Fitness trends come and go but we can do without these. Whenever a personal training client asks me “what do you think of……” I start to cringe. It’s not that I don’t like questions- quite the opposite actually- it’s just that I have to brace for what is about to come. It happens too often: […]

Bodybuilding Methods: One and One Half Reps

If you’re looking at trying to add as much muscle mass to your frame as possible, then the one and a half rep method is something to try. Buyer beware though: while it works wonders at building muscle, you’ll be cursing the training gods while you torture yourself with it. Bodybuilders are a wacky group. […]

How To Eat for Muscle Mass

Yes, you need to workout to gain muscle mass. But eating enough is probably the biggest issue you’ll face. For guys trying to add mass, there’s usually three hurdles: 1. Spending too much time on useless crap 2. Ignoring the important stuff (squats, chins, dips) because of all the useless crap 3. Not eating enough […]

6 Habits to Ditch in 2021

If you’re looking at getting in shape in 2021, it’s time to ditch the resolution mentality. Here’s a better way to make sure you reach your weight loss goal in the New Year. I’m not a big fan of resolutions. It looks like I’m not alone in that regard either. According to the Journal of […]

The Simple Rower Workout

Simply put, the rower is awesome. If you’re looking for a workout that burns calories while making you feel like a rockstar, look no further. Years ago, sprinting use to be my go-to mode of exercise for conditioning. Or if I needed to drop a few pounds. I had several distances marked off of my […]

9 Tips to Optimize Your Health and Fitness

  Sometimes it helps to just cut through all the BS out there and get down to the basics. Here are 9 health and fitness tips you need to get in the best shape of your life.              We’ve heard it since we were little: you need to crawl before you walk. I know it’s a little […]

It’s Time to Stop Blaming Food

Diet trends come and go but the concept of blaming foods is really setting us back. Here some dieting advice: be honest about your lifestyle so you can make some serious changes. I prefer my clients not swear in the studio. I’m a mix of fitness coach and over concerned parent. My job is to […]

2 Tricks to Help With Knee Pain

Knee pain is not fun. But if you give your knee some TLC you’ll find that you don’t need to sit on the sidelines as often as you use to.                 In order to understand knee pain, you’ll need some brief – but important- background information. So it’s time to be a bit of an […]

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 noodle recipe. Nothing screams strength and conditioning like a post-workout meal of protein and carbohydrates. Study after study tells […]

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 […]

The Struggle to Build 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 […]