Knee Surgery to Beast Mode
Two years ago, my rockstar online fitness client Jill faced knee surgery after a ski accident. Today, she’s rewriting her story—plyometric push-ups, single-leg box drives, and pistol squats like a pro.
This isn’t just fitness. It’s resilience, growth, and a comeback that inspires.
Never give up!
5:35am Round by Personal Trainer from Still Willing
#KJAC #TheColoradoSound #PersonalTrainer
A while back I had the opportunity to interview Annmarie Murry an Irish Lass seeking the American Dream Here's her story.
#Repost #AnnmarieMurray #model #singer #Dublin #Boston #AmericanDream #womeninbusiness #Ireland #dreams #AMFitness #workout #pilates #personaltrainer #goodreads #writerscommunity
https://rickollie.com/2023/08/20/annmarie-murry-from-dublin-to-bostons-american-dream/
Understanding the Benefits of Arnold Press
It’s a variation of the overhead press with a unique rotational movement that brings extra benefits beyond the standard press.
Mechanical Tension 
Metabolic Stress
Mechanical tension and metabolic stress are two of the primary mechanisms of hypertrophy.
Together, they explain why weightlifting leads to muscle growth rather than just calorie burn.
Mechanical Tension: The Primary Driver
Eccentric Emphasis for Tension
Metabolic Stress: The “Pump” Factor
Though it may seem obvious, do *lots* of research about your potential gym and personal training before signing up for a contract.
I'm omitting the name to protect my privacy and to not be openly hostile to those involved BUT:
- my trainer was late to our sessions 1/3 of the times.
- my "custom workout" had exercises that worked the same muscles back to back (glad I knew some kinesiology) and required correction.
- the staff was rude, unprofessional, and unhelpful.
- they botched rescheduling me with a new trainer.
It's definitely a caveat emptor situation. Unfortunately this gym does now allow outside trainers, so I went with their in house trainers. I also assumed that big shiny + known brand name would indicate a level of quality and professionalism.
They are trying to keep me on the hook for about a grand worth of training.
Don't make my mistake. Make sure you know your gym, trainer, and what you're signing *thoroughly* if you're trying to get healthy.
The Basics of Calorie Deficit 
Fat loss only occurs if your body is in a negative energy balance, these points help to solidify why understanding a calorie deficit can help you reach a fat loss goal.
️Energy Balance is King
Small, Sustainable Deficits Work Best
Macros Still Matter
Quality Food Helps Control Hunger
The Psychology of Lifting Cues 
There many mental aspects of weightlifting that can make a difference in how muscle activation happens for muscle growth.
Cues Turn Complex Movements Into Simple Actions
Cues Create Mind-Muscle Connection
Cues Build Consistency and Habit Loops
Cues Reduce Overthinking and Improve Confidence
The Myth of Spot Reduction 
Spot reduction is the belief that you can target fat loss in a specific area of the body by exercising the muscles in that region.
Fat Loss Happens Systemically, Not Locally
Exercise Strengthens, Not Shrinks, a Muscle
Diet Plays the Primary Role
Genetics Influence Fat Storage
Older Adults NEED Lateral Stability—It’s one of the most overlooked keys to fall prevention.
Watch my 79-year-young rockstar online client train it with a fun wall ball side step drill that builds balance, coordination, and hip health. Perfect for home or the gym.
WNBA Incidents Expose Misogyny in Sports Culture
As a coach, an uncle, and a son, I believe we must speak out against the normalization of misogyny. This is bigger than sports—it’s about the dignity and humanity of every woman.
Silence teaches the next generation that power means domination.
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… in their homes, workplaces, and public spaces.
Silence teaches the next generation that power means domination.
We must reject this unequivocally—not just with words, but with our actions. Because true leadership is defined by integrity, and the dignity, safety, and humanity of women are non-negotiable.
Fun Fitness Fact:
Where does the fat actually go?
It’s one of the most common questions I get from long-term clients—and the answer surprises most people.
It doesn’t melt. You don’t sweat it out. And it’s definitely not torched by a magic supplement.
Ever Felt Dizzy Standing Up? Let’s Talk Orthostatic Tolerance!
Orthostatic tolerance = the body’s ability to handle posture changes without dizziness or fatigue. Vital for older adults. Essential for independence.
Watch my 65+ online client do Pushups → Landmine Pivot & Press. What looks like a simple combo is much more.
Training smart is training with purpose.
#fitness #gym #balance #Boston #strengthtraining #brain #workout #personaltrainer #facts #fallprevention
Before the brand, before the coaching—there was ‘Shan.’ I tattooed it in my late 20s, long before Fitness Foundry. ‘Shan’ means mountain.
I wear the mountain because I believe in something bigger.
Fitness Foundry Video Vault: Jump Rope Essentials to Advanced
From basic bounce to double unders, this throwback shows it all. 
A timeless tool, low-cost and high-impact—perfect for beginners leveling up and vets staying sharp.
Repurposed, but never retired. The rope still reigns. 
Pro Tip: Ditch the Daily Weigh-Ins! Weekly trends > daily noise.
Fun fact: Studies show that consistency—not gimmicks, shortcuts, or fads—is one of the biggest predictors of long-term weight loss success.
I must be the most average guy with the most professional trainer. This is Marcelo Muñoz-Salcedo - bodybuilder, friend, and my personal trainer.
