• The longer I have been a coach (in my 3rd decade now); the fact that you can’t outwork a shitty diet has proven time and time again to be true. But, you also can’t perform high intensity workouts yet still expect outstanding results if you are chronically stressed out.  In my younger years, I frequently advised my clients and myself that when a stressor arose (due to family, running a business, relationships, etc.) going to ... read more
  • A simple veggie roast that you can add to your daily meals as you go. If you’re prepping proteins as well you can throw these two together at anytime and you’ve got a meal! Items needed: 1 Sheet pan/Cookie Sheet etcVeggies of choice (Here we have cherry tomatoes, zucchini red onions and bell peppers!)1-3 TBS of Oil of choice (suggested olive or avocado) Seasonings: oregano, garlic powder and some salt and pepper Directions: Preheat Oven to ... read more
  • When most new clients come to us for training, they typically fall into 1 of 3 categories: 1) Want to look better 2) Want to feel better 3) Want to perform better These 3 metrics are relatively easy to agree upon a baseline measurement as well as how to track progress. For example, for the first client, before and after photos would be an excellent manner of tracking progress. For our second example, we could utilize ... read more
  • This is a question that we come across often when discussing exercise prescription for a client. Usually the question is posed by a woman, but not always. When asked this question, usually the picture one has in her head is such as to the left. (photo courtesy of My immediate response is that it depends. This response either provokes curiosity or frustration from the client. I can understand those emotions because so much information ... read more
  • Get Inflammation Under Control Chronic inflammation has been shown to be the root cause to many serious medical conditions. This includes, cardiovascular disease, cancer, asthma, diabetes and autoimmune diseases. In addition to all of this, chronic inflammation makes you more vulnerable to viruses such as COVID-19, the flu, and the common cold. Guess what! You can have a dramatic influence in dialing that inflammation back and restoring some balance. Here are some tips… FOOD – ... read more
  • So, if you are cooking eggs, you may get tired of the same old scrambled option. Maybe you like quiche but what about if you have some food sensitivity to gluten? Enter the Frittata. If you’ve never eaten a frittata before, be prepared to enter a world of endless options (can you tell that I like eggs?). With a history with roots that date as far back as from Mesapotamia, the variations are endless. Today ... read more
  • Fitness is not a 6 week challenge. It’s not about getting ready for your best friend’s wedding. It’s about developing and nurturing life long habits that will permit you to get the most out of your life. Here at Treehouse, we do offer 6 week challenges. But they are not meant to be leading into an endpoint. Instead, they are meant to kickstart a lifelong pursuit of improvement. Of a study to learn what you ... read more
  • The DeRosa’s have shared an amazing recipe that is quite simple to make and will provide ample leftover for meal prep, depending on how many you have in the household. Here are the ingredients: 2 lbs chuck roast, grass fed3 Medium Size Russet potatoes1 stalk of celery5 Carrots, with carrot tops if available2 yellow onions3 shallots4 Cups beef broth2oz dried wild mushrooms1 tomato paste3 Bay Leaves4 sprigs fresh Rosemary4 sprigs fresh OreganoSalt and Pepper to ... read more
  • We are now 17 days into shutdown mode and with orders to remain at home at least until May 5th, we have to accept this as a temporary “New Normal”. Today I wanted to go through some ideas on how to try and make the most out of a most unusual time. This is by no means complete and I encourage you to share any ideas you have come up with of your own. Set ... read more