Blog

We are dedicated to helping you be healthier. You ended up on this page because you understand the role fitness plays in health. You may be trying to find new ways to be more motivated and fit exercise into your daily life or maybe you want to learn how to exercise properly and change your workouts up a bit. We understand as you get older you have growing demands and your family is important you. As a busy person you don’t have time to exercise. Our goal is to help you find ways to be more active and fit. You don’t want to waste your time doing the wrong or ineffective exercise programs for you and you still want to be around when you get older. We want to help you achieve that. If you can’t find the answer you’re looking for Contact us, we want to help you.

Episode 339 – The Halloween Debacle of 2018

Written by Jonathan

Last Wednesday night was Halloween and even though I’m generally anti-chips and chocolate bars, I try not to be anti-fun and recognize that getting dressed up and going to people’s houses, getting candy and chocolates […]

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Episode 337- How Many Sets and Reps Should I Do?

Written by Jonathan

Topic suggestion from Krysta on our Facebook Page. I’d love to hear about set\rep amounts and the weight of the weights for different goals such as losing weight vs building muscle … I’ve been told […]

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Dancing Glute Exercises

Written by Jonathan

Strong Glutes can help you lift heavy things, they can prevent low back pain and can even help you look good in a bathing suit. The foundation of strong glutes is good glute activation which […]

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Episode 335 – Creating the Path to Your Future Self

Written by Jonathan

You are here (x). Your future self is there (y). How do you get from here to there without crashing and burning. http://traffic.libsyn.com/fitnessforfreedomtips/Episode_335_-_Creating_the_Path_to_Your_Future_Self_mixdown.mp3

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How To Do the Shoulder Press

Written by Jonathan

The shoulder press is a great exercise to strengthen your shoulders and upper body – however most people can’t do it correctly, or do it in such a way that puts them at risk of […]

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The Pike Push-up vs. The Shoulder Press

Written by Jonathan

The shoulder press exercise, as the name suggests is great to strength train your shoulders and upper back. However, a lot of people either don’t have weights or have trouble doing the exercise correctly. The […]

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Obstacle Course Training – Monkey Bars

Written by Jonathan

The monkey bars are a common hurdle in most obstacle course races. There are a few different ways you can attack them and some ways you can build up to doing them better.

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Different Deadlift Variations

Written by Jonathan

The deadlift exercise will strengthen your glutes, thighs, hamstrings, arms and shoulders, however most people make some major mistakes when doing it leaving them open to injury. In this video we show you how to […]

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Improve Your Hip Mobility: Follow Along Exercises

Written by Jonathan

If you’re trying to improve your hip mobility, but don’t really know where to start, this follow along workout is for you! With multiple dynamic and static stretches we take you from start to finish, […]

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How to Make the Pull-Up Harder

Written by Jonathan

The pull-up will strengthen your lats, rhomboids, and biceps muscles and if you do them often and effectively enough there will come a point where even the pull-up just isn’t challenging enough. Learning how to […]

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How To Do Effective Pull-Ups

Written by Jonathan

The pull-up is the ultimate exercise to strengthen your upper back. Being able to properly engage your lats and rhomboids will be critical in doing the pull-up effectively. As a secondary (or primary benefit depending […]

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Building up to a Proper Pull-up

Written by Jonathan

The pull-up is a great exercise for your upper back. The rhomboids, lats and biceps muscles are all used. However, it’s also a very difficult exercise to do for most people to jump right into. […]

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Lateral Bounds Exercise

Written by Jonathan

Weight transfer is an extremely important part of the golf swing – Lateral Bounds are an excellent exercise to help you practice your weight transfer and maintain your balance through your golf swing.

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How to do the Tabletop Exercise

Written by Jonathan

The tabletop exercise is one of the best exercises you can do to improve your posture. Strengthening your glutes and improving your shoulder mobility is essential and the tabletop does just that.

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Warm-Up for the Dip Exercise

Written by Jonathan

Dips are an advanced exercise, which means not doing a proper warm-up could lead to injury. Here are a couple exercises you can do to warm-up your muscles before hitting the dip bars.

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Getting Better at Dips Without Doing Them

Written by Jonathan

If you’re having trouble doing dips or you don’t have anywhere to do them you need some different exercises to target the same muscles. In this video we have a great push-up variation that can […]

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Parallel Bars and the Dip Exercise

Written by Jonathan

Quickly completing the parallel bars obstacle in obstacle course races is essential in having a good race. In this video we show you a couple of different ways to do it.

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Plank Rotations for Core Stability

Written by Jonathan

If you’re pretty good at the side plank – but you still want to make it more difficult. Try plank rotations to make them just a little more challenging. They’re great at improving your oblique […]

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5 Ways To Strengthen Your Glutes

Written by Jonathan

Most people focus on training or strengthening their glutes in one or two ways, but they’re missing out on a lot of other key components in strengthening their glutes. In this video, we explain what […]

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The Low Fat Roasted Chickpea Recipe

Written by Jonathan

This simple roasted chickpea recipe is a delicious substitute for nuts. Sure, nut fat is healthy fat, but if you eat too many it will still end up on your body as fat. It’s why […]

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Target Your Triceps With Diamond Push-ups

Written by Jonathan

Push-ups develop your triceps and if you want to take that tricep training to the next level we definitely recommend trying the diamond push-up exercise. It will make your triceps scream and as an added […]

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The 3 Exercises To Help Activate Your Glutes

Written by Jonathan

Having trouble getting your glute muscles to fire properly? In this video, we provide you with a test to tell if you’re doing it right, plus there’s more! 3 exercises to help you improve your […]

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Glute Exercises – Hip Extension

Written by Jonathan

Doing hip extension exercises can be a really effective way to strengthen your glutes, however there are some common mistakes we see people make that not only make the hip extension less effective, but also […]

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Glute Bridge Progressions

Written by Jonathan

If you want bigger and stronger glutes you have to be able to activate them well, no matter what exercise you’re doing. The glute bridge is one of the best exercises to do that provided […]

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Glute Activation Exercises – Leg Abductions

Written by Jonathan

Leg or more accurately hip abduction exercises happen when you spread your legs apart with a straight leg or a very partial knee bend and are one of the most neglected types of exercises I […]

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Glute Activation Exercises – Rotation

Written by Jonathan

Your Glute muscles are external rotators of your thigh at your hip. This means they are supposed to be very active when you spread your knees apart, especially when your knee is bent and your […]

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Make Your Plank to Hand Plank More Effective

Written by Jonathan

Is the plank getting easy? Do you want to spice up your ab workout? The plank is a good starter exercise to strengthen your abdominal muscles, but once you can hold it for a minute […]

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Glute Activation Exercises – Thigh Extensions

Written by Jonathan

Thigh extension exercises can be an excellent way to strength your glutes, however many people over arch their backs and cheat using their hamstrings which not only makes the exercise less effective, but can also […]

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Hip Stabilization Exercises

Written by Jonathan

Your glutes can be glorious! In this video, we demonstrate how to properly train your glutes with a focus on stabilization by doing hip stability exercises.

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Improve Shoulder Mobility – Snow Angel Exercise

Written by Jonathan

Shoulder mobility is really important, it let’s you strengthen your shoulder through it’s full range of motion, it helps make shoulder exercises more effective, it can decrease shoulder pain and it can help you improve […]

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Practicing the Balance Beam

Written by Jonathan

Balance is really important, it can help you prevent falls, it can help you improve at sports and it can help you have better foot control. The balance beam exercise hits all three of these, […]

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Doing a Single-Arm Push-Up Properly

Written by Jonathan

Once you’ve mastered push-ups, you’re ready to move up to the single-arm push-up. Many people make mistakes as they transition into single-arm push-ups because there are some subtle nuances and differences that need to be […]

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How To Make the Push-Up Harder

Written by Jonathan

The Push-Up is an incredibly versatile exercise, and it’s easy to make it harder as you go – here, we’re going to demonstrate just a few of the ways that you can make the push-up […]

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How To Do a Proper Push-Up

Written by Jonathan

There are many things to consider when doing a push-up. What does different hand placement do? How are you supposed to breathe through the exercise? What are some common mistakes? All that gets answered here.

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How to do a Push-up on Two Stability Balls

Written by Jonathan

With enough practice push-ups will eventually become too easy, you can only put your hands so close together and elevate your feet so high until it becomes a pike push-up, which is a different exercise. […]

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