Upper Echelon Fitness & Performance | Blog

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. It’s time to 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 hover […]

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 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 […]