NDR 360

11/11/2025

Happy 250th Birthday Marines!!!! 🇺🇸🇺🇸🇺🇸🇺🇸

01/03/2024

01/02/2024

01/02/2024

01/02/2024

01/02/2024

12/26/2023

Being a busy professional and trying to lose weight can be really confusing...

When my clients are trying to lose weight, I noticed they would get tired by the end of the day.

I tried many things to fix it..

But these are the 5 things I found worked for them..

I hope they also work for you.

1️⃣ Eat lots of Leafy Greens: 🥬 Dark, leafy greens like spinach and kale are full of good stuff like iron and vitamins. They help your body get more oxygen, make you less tired, and give you more energy!

2️⃣ Foods with Protein: 💚 Put foods with protein in your tummy! Things like lentils, beans, tofu, and quinoa are great. Protein helps fix your muscles and gives you energy all day long.

3️⃣ Eat Whole Grains: 🌾 Pick whole grains like brown rice, quinoa, and oats. They give you energy that lasts a long time and stop you from feeling sleepy in the afternoon.

4️⃣ Sleep Well: 😴 Sleep is super important. If you don't sleep enough, it can make you feel stressed and tired. Make sure to get 7-8 hours of sleep every night. It helps your mood and keeps you feeling good!

5️⃣ Drink Water and Eat Water-Rich Foods: 💦 Drink water and eat foods with lots of water in them, like watermelon, cucumber, and oranges. This helps you stay hydrated, full of energy, and gives you important vitamins and minerals.

If you found this helpful, let me know with a comment below ⬇️

09/14/2023

ATTENTION Friends!!!! 👋

I’m building a new WEIGHT-LOSS program, and before I launch it to the public I'm looking for a few people to test it for me!

It's designed specifically for people who are currently struggling with losing weight due to being busy at work.

I know a lot of you out there are currently trying to lose weight and eat healthy but you’re too busy to prepare your meals and too tired to exercise… Not anymore!

I need a few testers to help me finalize..
- My 12-week training plan to lose 30 lbs in 12 weeks
- My nutrition protocol made for busy professionals
- My accountability coaching plan that gets results fast

If I guarantee you will lose 30 lbs WITHOUT doing restrictive DIETS or hours of pointless cardio workouts. would you test this new program for me, before the public launch later this month?

This would be a pre-launch test - which means you’ll be working with me 1:1 to make sure you ACTUALLY lose 30 lbs and KEEP it off before anyone else.

The catch: I’ll need a short testimonial from you after the program sharing how well you did...

And of course, any feedback on the program to make it even better.

This program is built around the exact strategies that helped my personal training clients lose 30+ lbs in 12 weeks.

How will it work?

Basically the trick to losing 30 lbs in 12 weeks - is to create an individual nutrition plan that gives you what your body needs WITHOUT giving up social catch-ups with friends, colleagues and family.

Now, since this is my final testing round before going live, I’m looking for just 5 busy professionals to take through this new system.

So if all of this sounds good to you... and I can guarantee you will see some of the best results you have ever experienced… Could you help me out by testing this new program for me?

07/19/2023

Happy 4th Birthday to our wonderful youngest son and precocious, little devil Dylan James!

05/30/2022

Remembering all the fallen heroes who gave their lives, so that we may enjoy our freedom safe at home! 🙏🇺🇸🇺🇸🇺🇸

05/16/2022

One of my favorite, quick and healthy high protein snacks is non-fat plain, Chobani Greek yogurt mixed with a serving of Kind granola grains. Try it and let me know what you think!

04/28/2022

⚡️The 90/90 Stretch⚡️

🔷 If you are looking to improve your hip mobility to help reduce pain in your hips and lower back, one highly effective stretch you should consider adding to your routine is the 90/90 stretch.

🔷 The majority of Americans spend much of their daily lives sitting in a car or at a desk, chair or couch.

🔷 Good hip mobility and proper hip rotation is crucial for many normal everyday activities, including walking, getting dressed, or even just bending over. Also for most, if not all sports that don’t involve eating as many hot dogs as possible.

🔷 The 90/90 stretch combines both internal and external rotation of the hips into one highly effective stretch. It achieves this by the way you position yourself so that one hip rotates externally, while the other hip rotates internally.

🔷 The stretch targets many of the muscles surrounding the hip capsule, including your glutes, piriformis, psoas, hip flexors, hip abductors, and adductors.

❗️What to watch out for❗️

✅ Both legs should form a 90 degree angle at the knee.
✅ Keep your pelvis square.
✅ Maintain a neutral spine throughout.
✅ Hinge at the hips to increase the stretch.
✅ Begin with a big inhale, then full exhale as you lower into the stretch.

❌ Do not round out or bend at the thoracic spine to get lower.
❌ Do not raise the hips off the ground.
❌ Do not lean to one side or the other.

💢Can alternate performing 5-7 per side or hold for a static stretch for 60-90 seconds each.💢

Let me know what you think in the comments section! 👍