Summit Performance and Therapy

08/11/2025

🚨 New post up at SummitPerformancePT.com! 🚨

Have you ever been curious about natural footwear or barefoot shoes? Ever wondered what consequences your choice in footwear may have on your long-term foot health?

For more than a year now, I have worn natural footwear almost exclusively and focused much more on my foot health. Some would say I’m late to the party. Others may have never even thought about this stuff.

In my latest blog post, I dive into the Five F’s of natural footwear and go over some reasons why it may be time to reconsider what you put on your feet.

Link in bio. Enjoy!

01/02/2022

It has taken four months, but I have finally completed my “Fundamentals of Training” program!

I started this journey at the beginning of September after enjoying my Summer a little too much… (see pictures 4-5)

- I went from 205 lbs down to 197.7 lbs (-7.3 lbs)
- I decreased my body fat percentage from 21.6% to 16.5% (-5.1%)
- I also increased my skeletal muscle mass from 92.6 lbs (45.1% of 205 body weight) to 94.6 lbs (47.8% of 197.7 body weight)

As you can see from the printout, these trends were consistent over the course of the four months.

The biggest things that helped me see this progress were:
- Having balanced nutritional habits (this means being consistent, but not perfect!)
- Consistent exercise, including 4 days of intense strength training per week and at least 30 minutes of low intensity exercise such as walking on the other days
- Adequate sleep. Sleep helps with so many body functions and helps the body to recover

This is by no means the end of this journey. I still have a long way to go to be where I want to be (or even where I was last Spring, at 191 lbs and 15.5% body fat).

I am confident continuing to be consistent with my nutrition, training and sleep will get me there.

The other great part about this process was being able to go back and complete my training program, “Fundamentals of Training”. I was able to make some slight tweaks to the program and I am even more proud of it now than I was when I released it in 2020.

If you are interested in a new training program, check out the link in my bio!

Thank you all for taking the time to read this and good luck accomplishing all your goals in 2022!

11/30/2021

12 weeks into this adventure. You may not notice a big difference from 4 weeks ago. There is a reason for that. Sometimes life just gets in the way. I’ve had an extremely busy last month with travel for work and more.

The important thing is that although I have not been able to keep up with my training as much as I would like, my nutrition has remained consistent.

I am still down 1.6 lbs since my last weigh in, but am up 0.3% body fat and down 1.3 lbs skeletal muscle mass. This just shows what happens when you don’t lift consistently.

My new objective is to stretch this project over another 4 weeks and complete my “Fundamentals of Training” program. Stay tuned for the final results in a month!

11/02/2021

Eight (8) weeks in to this journey and still going strong.

I have seen consistent weight loss (205 to 198.5 lbs), but more specifically I have experienced consistent body fat loss and recomposition (21.6% to 18.4%)

The biggest three ways I have accomplished this are
- Eating a balanced diet and only eating to satiety versus eating until I can’t anymore
- Exercising consistently, with 4 days of intense strength training and at least 30 minutes of low intensity exercise such as walking on the other days
- Last but not least is SLEEP! Sleep plays such a vital role in so many body functions. I try my best to get between 7-9 hours each night and I sincerely believe this has enabled my body to recover more effectively and efficiently, contributing to my success so far.

Four more weeks to go in this journey. No stopping now!

10/02/2021

Slow and steady is the key when it comes to body recomposition.

Four weeks in and I’m down 5 pounds and 1.7% body fat. On to Phase 2 of Fundamentals of Training!

It’s never an “all or none” approach - I’m not “crash dieting” by any means. I’ve still enjoyed good food and had a few drinks when I want to. I’m just more selective when I do and never go overboard. Making sure to get at least some form of exercise, even on off days from training, is also extremely important. Keeping myself accountable will help get me there in the long run.

Swipe ➡️ to see the “before” from 8/31

09/01/2021

I have had an AWESOME Summer. I got engaged, took a couple trips, hung out with friends and family and ate and drank all sorts of incredible food and drinks.

With all that said, I have not been very diligent with my nutrition or consistent with workouts.

At the start of May, I weighed 191 lbs and had 15.5% body fat. Pretty solid for me.

These pictures are the result of what happens when a couple months of poor habits compound upon each other…

8/31/21:
205 lbs
21.6% body fat

In four months I gained almost 14 pounds and more than 6% body fat. That ain’t it.

Today marked the start of a renewed emphasis on consistency and accountability for my physical health. It doesn’t take a miracle, but it does take dedication and consistency.

I am confident that eating a balanced diet made predominantly of natural foods while in a caloric deficit in addition to training consistently will help me reach my goals. Simple as that.

Of course, what is a fitness journey without a little self-promotion? I’ll be following my “Fundamentals of Training” program (link in bio) for the next 12 weeks to build quality lean muscle while utilizing an intelligent approach to training.

Thank you for taking the time to read this. Let’s get to it.

07/11/2021

Happy Sunday from Summit Performance and Therapy (feat. )

07/10/2021

Liz notoriously hates pull-ups. This band-assisted variation made her hate them significantly less 💪

Placing the band horizontally instead of hanging from the bar makes it less awkward while performing the movement. Give it a shot!

For more info about improving your pull-up form, click the link in bio! 📚

05/21/2021

Step Up Your Step-Up Game!
The step-up is a popular exercise to target the lower body. There are many benefits from performing this exercise and variations to change the focus. I like to offer a simple cue to improve the effectiveness of the exercise.

The step-up is a popular exercise to target the lower body. There are many benefits from performing this exercise and variations to change the focus.

04/21/2021

🚨 New post up at SummitPerformancePT.com! 🚨

With the recent release of my resistance band program, Work(out) From Home, I thought it would be helpful to write a post discussing the benefits of utilizing resistance bands in your training.

Not only are bands convenient and versatile, but they have the ability to transform your workouts in ways that barbells and dumbbells alone simply cannot do.

Resistance bands can be used for so much more than just simple warm-up or "activation" exercises. When used correctly and intelligently in your training, they can lead to some serious gains! Check out my latest post to learn more!

https://summitperformancept.com/2021/04/21/training-with-resistance-bands/

If you are not using resistance bands in your training, you may be leaving something on the table. Here are the best ways to use resistance bands to train.

04/21/2021

Resistance bands can be used for so much more than just some simple warm-up or "activation" exercises. When used correctly and intelligently in your training, they can lead to some serious gains! Check out my latest post to learn more!

If you are not using resistance bands in your training, you may be leaving something on the table. Here are the best ways to use resistance bands to train.

04/19/2021

Fundamentals of Training is a comprehensive, evidence-based strength training program designed to help you look and feel your best. Created by a licensed physical therapist, athletic trainer and certified strength and conditioning specialist, Fundamentals of Training gets back to the basics of training and progresses through three different phases to help you transform your body. This program is designed to be simple enough for relative beginners in the gym to follow and complete but challenging enough for experienced lifters to feel a sense of accomplishment and see amazing results....

Fundamentals of Training is a comprehensive, evidence-based strength training program. This 12-week program is designed to help you look and feel your best!