Upper Echelon Fitness & Performance | Blog

How Liz Lost Her Baby Weight

Losing baby weight is actually a simple process – if you’re patient and know what you’re doing. It won’t happen overnight – but if you’re willing to work hard – you can not only lose that baby weight but actually keep it off as your kiddos grow. This is my awesome wife Liz. At the […]

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 this […]

Is Energy Balance as Simple as “Calories In, Calories Out?”

  Most of you have heard the mantra: “weight loss is as simple as calorie’s in versus calories out.” If you asked me to explain this, I’d say it works. Then I’d follow up that up with “well, sorta.” Let me explain. Calories in versus calories out tries to sum up the concept of energy […]

Training the Arms, Part Two

Building a nice set of guns isn’t as easy as you think. There is 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 […]

3 Macronutrient Breakdowns That Will Change Your 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 […]

Training the Arms, Part One

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 […]

Use Cluster Sets to Gain Muscle Mass

There are a ton of mass gaining workouts out there, but one overlooked method is the use of a cluster set. A cluster set will add some intensity to the workout, meaning that you’ll get a nice blend of strength to go along with that size. What’s a cluster set you ask? It’s simply breaking up […]

Do This For Your Box Jumps

If you want to be explosive and athletic, look no further than the box jump. I see videos all the time of people trying to set PR’s in the Big 3 lifts, but rarely do I see someone showing off an impressive jump. Which is a shame, because box jumps are a great way to […]

Proper Lunge Form

The lunge is a great accessory exercise to compliment your squat. The issue though is that most people don’t lunge properly. Let’s fix that. As a personal trainer, I can tell you that this movement is the one that clients tend to get wrong – whether intentional or not. Sure, things like a snatch or […]

Suck at Chin Ups? This Will Help!

The chin-up is on the list of “must do” exercises along with squats, deadlifts, and presses. Ages ago, it used to be the go to movement but has taken a back seat to machines and a lack of proper training knowledge. There are the rare few though who want to try chin-ups but just can’t do […]

Loosen Up Your Hips with This Mobility Drill

  Tight hips is a big no-no in the performance world. Expect your athletic abilities to be very limited if your hip sockets are cranky. In fact, overall quality of life can be pretty low unless you can loosen up your hips. As a society that does a lot of sitting, our hips are suffering. […]

Fixing 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 […]


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