COACH DUSTIN MYERS

Solving Posture Problems

There is nothing worse than a weightlifter with big muscles and terrible posture.  We’ve all seen them.  You know who I’m talking about.  You may even be one of them, standing in the gym with a stringer tank top and massive front delts pulling your shoulders forward.  I’m not just talking about poor shoulder alignment, you may be staring down at your phone right now, with your chin jutting out too far and your neck in a semi permanent curve.  And don’t get me started on your sitting habits…driving around in your car slouched like its a bean bag chair, with your lower back curved the wrong way and your pelvis tilted.  Tisk, tisk.  

Why go thru the trouble of building all that bulk if you are not going to showcase it correctly?  

Besides the obvious downgrading effect of bad posture on your physique (hasn’t all of those Instagram mirror selfies taught you anything?) there are some...

 Well my friends, summer time is right around the corner, and if you are like most people, this is the time of year you want to start leaning up for the beach or simply shedding any extra weight you accumulated during the winter months.  Are you someone that dreads the word “cardio”, as it conjures up images of monotonous hours plodding along on a treadmill?  Many people have the wrong idea of what style of conditioning workouts burn fat efficiently, and let me tell you, it doesn’t need to be an hour long mind numbing run or bike ride.  Some of the best type of routines for burning fat, improving your conditioning, and building strength at the same time are High Intensity Interval Training - or HIIT.

HIIT is a system which takes a low to medium intensity work load and alternates it with high intensity intervals.  This is essentially sprint work - a short duration of all out effort, followed by a recovery phase, and then back to a...

“Nutrition in a Nutshell”

A survivalist guide to eating clean on the go…without counting your macros.  

The number one complaint I hear from people who are trying to get in shape is “I’m having a hard time sticking to my diet.  I do great then _____________ always screws me up”.

School.  Work.  Travel.  Your in-laws that use pasta as the base for every meal.  The coworkers who think being nice means bringing a box of Krispy Kremes for the office.  No matter how great your nutrition plan is on paper and how meticulous you are about tracking your macros and measuring portion sizes, there will always be potential landmines thru out the day that can knock you off track and delay your progress.  That is, unless you have a solid plan in place to sidestep them before they can do damage.  I’m not worried about the specifics of your nutrition plan - there are many diets out there that will work if...

“Mastering the Plank: build an iron core with this simple plank progression plan” 

There’s a reason why the most basic exercises are usually the most effective ones for building strength - they are easy to master and they work.  What is the first exercise that comes to mind when you think of a leg workout?  I’m willing to bet the answer is Squats.  And just like the bench press comes to mind when you think of training chest, the first exercise that should stand out when you think of core strength is the Plank.  I’ll forgive you this once if you actually thought of crunches instead of the plank, but I guarantee it won’t happen again after I explain to you why Plank variations are the most basic AND effective tool for core training.

First off, let’s talk about everyone’s favorite fitness buzzword - core.  What is the core?  If you immediately said “abs” or 6-pack”, you would be...