Intensity. There, right up front. Along with it's sister, Consistency, they are the dynamic duo and without both you will never have any success with your fitness goals. Your body reacts and responds to stressors, good and bad. It responds so it can prepare itself for that same stressors should it come around again. When a physical stress is placed on the body, such as a heavy weight, your body will respond by rebuilding those muscles and making them stronger and more durab

Warning: Unpopular Opinion Ahead. In the modern world, the life of the typical human being (especially those blessed to live in America) is full of “first world convenience”. We aren’t hunter/gathers. We don’t spend hours churning butter, hand washing clothes, chopping down wood, or lugging water from the well. We have grocery stores (that even deliver your groceries!) and Amazon Prime. The emergence of technology and a dwindling supply of patience has made way to convenience

Another year has come and gone. Did you make the most of it? We are going to uncover the one thing that will help you accomplish all you are looking to achieve. Let’s look to a new beginning and a new decade with 2020! The unfortunate truth is that only a small percentage of resolutions ever come to fruition. Let’s change that, starting with this new year and your goals! But how? How do we make sure you finish 2020 with a beaming smile of self confidence and accomplishment. H

Everyone has the same 24 hours each day. Are you making the most of it? If you can carry a conversation about the latest “must watch” show, but still don’t have time to exercise…then it is a matter of priority. If you have time for TV, you have time for exercise. Invest in yourself and the one body you have, that’s a decision you must make for yourself. A workout partner and all the motivational videos in the world cannot help until you internalize that decision. Start small,

Ready to match your dietary discipline with the work in the gym needed to accelerate, maximize, and keep your results and success? Then kudos to you! The gym can be an overwhelming and intimidating environment. Exercise in general has becoming very confusing as there is also no shortage of advice from “fitness experts” and genetically-gifted Instagram “models”. But you have to push all that noise aside…without consistent exercise, there can be no long-term success with weight

Bariatric surgery is an incredible tool in the battle against obesity. But as powerful and effective as it is, it is still just that, a single tool…it is not some magical pill. Without adhering to a healthy lifestyle the weight will eventually come back. You can follow your practice’s eating plan to a tee and still plateau. Or worse, after a year or two, watch as the weight slowly creeps back up. You can adjust your calories, but that isn’t sustainable, or quite frankly, enjo

With summer activities ramping up, there can be lots of distractions to pull you away from staying on track with exercise. So, let’s highlight a few bits of information to not only keep you on track, but also try implementing into your daily/weekly schedule. As always, we want to hear from you! What works and doesn’t work for you? Share your thoughts and maybe it will help someone else on their journey. • Place a real focus on increasing your daily “non-exercise” activity. Fo

Disclaimer: New Years Resolutions are a little ridiculous. If you want to make a change, then make the change. Start right now. Waiting until a specific date in the future to improve yourself is simply justifying procrastination. Every year people set out to make a change for the better by establishing some well intentioned New Year's Resolutions. Sadly, few stick to them. Look no further than gym memberships and attendance rate drops from January 1st to March 1st if you

It's here already...the happiest and most stressful time of the year. A time for crowded malls, holiday parties, family fights, lots of food, stressful travel, and hopefully a little time away from work - there is always too much to do and too little time. But that's all ok, you can get through it and stay on track. Here are some simple strategies to come out in the New Year unscathed, determined, and ready to take on anything! - Breathe! Take a big, big breath in and slo

Many consider bodyweight exercises (also called calisthenics) to be the king of all exercise modalities or methods. I would have to agree. Because, what is really more important than being able to move your own body? Isn't that the real point of all this exercise stuff anyways...to ensure that your body is capable of doing anything you ask of it. Bodyweight exercises will make your muscles stronger, your joints more stable, improve your flexibility and mobility, all while

If you read our last post on cardio vs weights, you know that we definitely advocate for spending your time on strength training. If you didn't read it yet, I highly recommend you do. But to take it even further, the next common question is, "ok then, do I spend my time with free weights or machines?". Let's start with free weights. Free weights are phenomenal, and very hard to beat in terms of benefit...if you know what you are doing (or hire someone who does, another top

First and foremost, if you are reading this, you are already moving in the right direction toward achieving your ultimate weight and health goals. As we promised at BFRx, you bring the willpower and we will arm you with the tools and knowledge you need to be successful. So you go to the gym, awesome! Now what? How do you maximize your time, energy, and effort? Well...entire books and years and years of training are dedicated to this very topic. So I am going to try and