• Lower Body Circuit – Cardio Push, Bodyweight, Minimal Equipment

    You know what’s one of the best weights you can use to train your legs? Your own bodyweight! In this workout, I want to take you through a challenge that forces you to dig deep, use EVERY muscle fiber, raise your heart rate, AND do it with minimal equipment.

    This is a GREAT workout if you need to train at home, or want to take it outdoors and train in fresh air. Take your workout to the next level with this heart-pounding leg day that’s sure to tighten the thighs, tone the glutes, and build strength like crazy.

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  • Back Width and Front Shoulders Hypertrophy 1

    I talk a lot about building a solid X-frame in our work together, and the biggest factor in that is having an impressive V-shaped back. And this isn’t something that’s reserved for the competitor. If building an hourglass physique that’s tight and toned is a goal for you, then you’ll love this workout!

    In it we are focusing on building muscle and creating some nice width in the lats. Additionally, we are hitting up the front shoulders to give you a shape that impresses not just from the back, but the front as well. Let’s raise the bar, and give you the right to bare back, shoulders and arms!

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  • Back Thickness and Rear Delts 1

    This workout is the perfect companion to our Back Width Front Shoulder Program. In fact, I encourage you to do them in the same training cycle on different days. This workout focuses on carving out the detail in your back. From the top of your shoulders to the base of your spine, our goal is to not only help you to create that beautiful hourglass/x-frame physique, but to also be able to wow the crowd with the definition and tonality in the dynamic muscles in your back.

    And not only that, we’ll also be throwing in some rear shoulder work to carve out the posterior delts. Grab your notebook, let’s get in there, beat your numbers and kick up your back training to the next level.

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  • Coaching Module: Back/Shoulder Specialization + Faith In Your Goals

    This month kicks off a really exciting challenge for you both in and out of the gym.

    We’re going to kick off this block of training focusing on bringing strength to the upper body by sculpting the back and rounding out the shoulders.

    This month, I want to give you a program that will begin to lay that foundation. One that will challenge you, and get you to step well beyond your comfort zone.

    This specialization program is a 5 day training set up, and will focus on hitting back and shoulders 3 days a week.

    Mindset Coaching Session: Take Responsibility For Your Goals

    This month, I want to get into your head a bit when it comes to how you are mentally and emotionally approaching your goals.

    The biggest threat I see (as a coach) that hinders most people when it comes to success with their goals is rooted in psyching out. When I say that I mean that we are often victims of the stories we tell ourselves – about ourselves.

    The one thing I want you to embrace is this mindset that “can’t” doesn’t exist. An inability in the moment? Perhaps. A challenge that will take work and effort to overcome?


    But NEVER being able to achieve your fitness goals? NOPE!

    Let’s get your body and mind on track.

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  • Hourglass Training Series: Back & Shoulder Specialization 1

    Looking to sculpt a beautiful athletic curvy physique? Then this is going to be the PERFECT specialized program for you. Our focus for this training cycle is to build, carve, and strengthen your back and shoulders. An hourglass physique maintains a beautiful balance of the lower and upper body tied together with a tiny waist. [...] Continue Reading
  • Beyond The Gym: Fitness Tips To Incorporate Into Daily Life (Journal Prompts)

    You’ve heard me say it time and again. And you know it to be true too…


    Everything you’re doing here with me, everything you’re pouring into yourself to get into the best shape of your life. Your relentless efforts with diet and training. It all HAS TO go beyond the gym. It has to go deeper.

    In this powerful journal prompt worksheet, we’re going to explore what a “fitness” inspired lifestyle looks like for you well beyond the 4 walls of the gym.

    We’ll connect to your “why” in the deepest and most impactful way. And we’ll uncover, through the power of journaling, the immediate steps you need to take to set your focus and mindset on FIRE – and lead you straight to the path of your “forever” success.

    Let’s get started.

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  • Ready Set Keto: Your Complete Guide To Understanding and Mastering The Ketogenic Diet

    What started out as a diet created to help those with epilepsy to control their symptoms has turned into a global phenomenon that has led to MILLIONS of people losing BILLIONS of pounds over the years. The Ketogenic Diet is far more than just a "fad." For some, it is an entire way of life [...] Continue Reading
  • Shoulder Power Strength Assault Workout

    Program Introduction: We've got a great kick azz workout by way of Coach Sam for you! Training your upper body is without a doubt the straight path to a strong core, great arms, a sexy back, and just feeling like a superhero. This workout will give you an opportunity to step up your weights in [...] Continue Reading
  • Lower Body – Leg Smasher 1

    Program Introduction: Looking for a killer pump, and a workout to really get EVERYTHING moving from top to bottom when it comes to your leg workout?! Then this is PERFECT FOR YOU. Pace yourself and use weights that challenge you. Pay attention to the tempo and the amount of weight you're using as I am [...] Continue Reading
  • Shoulders and Arms: High Volume Pump 1

    Program Introduction: Everyone loves a great set of arms. This workout is focusing on bringing a nice pump to the shoulders, biceps and triceps. We'll be hitting up some mixed volume training and varying rep ranges to give you a nice burn, and eventually some arms that you'll need to carry a permit for.  Welcome [...] Continue Reading