The Lab: Strength

07/13/2025

Kettlebells and Garden Of the Gods

Sometimes that’s a you need to post about.

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kettlebellflow

05/05/2025

You’ve been told to avoid “processed foods”… but no one told you what that actually means.

It’s not about being perfect.
It’s about understanding what you’re eating. Also, why some foods make you want to keep eating.

The ol’ “Betcha can’t eat just one!” Slogan on potato chips. Why? They are engineered to be ultra-palatable.

TL;DR (or swipe)
Processed vs ultra-processed (it’s not what you think)
• Why restaurant oils may be wrecking your progress
• How food scientists design meals to override your hunger
• And why calories still matter first—before blaming hormones or metabolism

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05/04/2025

New YouTube video up! Forgot to post about it a few days ago.

This is a great daily mobility routine to do daily.

https://youtu.be/cqMrfusE0hA?si=FBLFQ_U2lDUlEXIL

03/26/2025

Most days I’m working and don’t get to spend time with the fam during the day. Not today! We spend it at the river on the paddle boards.

02/22/2025

I Was Wrong About This… But Here’s What I Learned

For years, I stated that a tight muscle could “shut off” its opposing muscle.. based on what I was told.. for example: if your psoas was tight, your glutes wouldn’t fire properly. It sounded logical—after all, we (personal trainers, coaches, physical therapists, chiropractors, etc) talk about reciprocal inhibition like an on/off switch, right?

But after diving deeper into the research, I realized that this idea is an oversimplification of how the body actually works.

🔍 Here’s the truth:
Reciprocal inhibition is a reflex—it happens in a split second to make movement more efficient. But that doesn’t mean a tight muscle permanently shuts down its antagonist. Instead, movement dysfunction happens due to compensations, altered mechanics, and poor motor control, not because a muscle is literally turned off.

For example:
❌ Saying “A tight psoas shuts off the glutes” oversimplifies things.
✅ A better way to put it: “A tight psoas may alter pelvic positioning, making glute activation less efficient.”

So, what does this mean for training and rehab? Instead of focusing on “turning muscles back on,” we need to focus on:
✔️ Restoring proper movement patterns
✔️ Improving joint positioning & stability
✔️ Strengthening muscle coordination rather than chasing activation drills

I used to say it the wrong way, but I’ve learned and adapted—because that’s what growth is all about.

What are some things you used to believe about training that you later realized weren’t entirely true?
Drop them in the comments! ⬇️

01/02/2025

Amazing time with family! I love these gatherings, great conversations with deep philosophical conversations or conversations about funny events, fun times and laughter, and love!

I will never underestimate the importance of family and will always cherish these memories!

11/29/2024

I’m thankful for many things!
•Our little family - I get to see joy every single day, and love that is behind everything we do together. Thank you Lindsey and Joshua!

•My father, mother, sister, brothers - If not for them, I would not be the person you see today. I’m am merely just a painting of their lives ups and downs, mixed together put in a bottle and that color tints the person I am. Love you family!

•My family Lindsey shares with me - The most caring and truly amazing people. The devotion to the good will of all people and fun we have together is an understatement of how@amazing and genuine y’all are. I love y’all as my own!

•Friends - Too many to name, but y’all know who you are! All the hard conversations, the people that keep me questioning my own self thoughts, that challenge my to become better, push me to be a better person, and believe in me when I doubt myself.

•My past and present clients- without you I would not have a purpose in life. Y’all might not understand the importance of working with me. It fills the void of my calling! Working to help others is what I’m on this earth for. And learning new ways to work with each person’s unique experience, psychology, health, and wellbeing is a challenge I always look forward to!

Everyone I did not mention- those I have not met yet those I broke impatient with, those I might have not look at human first because I’m in my own world sometimes to get things done. I’m sorry for my rashness, my pushyness, my impatience. I’m still learning to become a better person. But, to you all, I’m thankful we can share this earth together. I will be human but, my thoughts on how I may have unintentionally treated someone is some I reflect on. I love you all.

11/15/2024

I can’t believe it’s been 10 years since we started this journey together. Looking back, I’m so grateful for the things we’ve built together — the laughs, the traveling, and all the little moments that have made our life so special.

Thank you for being the best support system and my best friend. You make everything better, and I can’t imagine a day without you.

Here’s to everything we have experienced and all the adventures still to come as a family. I love you more than words can say, and ready for the rest of our lives together.

10/31/2024

What are we!?!? Joshua’s favorite foods!

09/02/2024

This is my latest project! Lots of research, many hours looking over scientific literature so you don’t have to.

This guide is a simplified information so you can quickly read what to take, why to take it, and how much.

There is a lot of information available, I wanted to create a source that is useful, without needing a biochemistry degree to understand it.

Hope y’all like it!

https://www.anthoneyq.com/store/downloads
(Link is also in my bio)

Downloads Downloads Fitness Assessment Nutrition Runner's Guide - Optimizing Performance with Supplements Sale Price:$7.99 Original Price:$19.99 sale Add To Cart

07/28/2024

Yesterday was a little rough… must have had food poisoning or something.. needless to say, we did not do much.

After some quality bone broth from and rest, we started feeling better. Today, go to stack some rocks, play in cold water, and embrace the cooler mountain air!

Sometimes the lows make us appreciate the normal times which are good!

06/25/2024

Family sprints!

I did about 1/5 or less of ’s workout. Because I’m just that efficient! 🤣😂

Yall know I don’t love running, well at least that’s what I say. It more that I don’t like running miles and miles. Sprints I like!
Coming back into running a little, I decided to do some of Lindsey’s workout, 1. Because it’s short and fun, 2. Family time, 3. We want to set a good example for Joshua. I think we should not tell him to workout, but if we are working out because we love it, then he might be more interested in it.

I never want to say things like, “I workout to lose fat” or “eating ____ will my me fat” or “I have to workout to not get fat”.
We do it because we love it and there are many benefits to exercise and doing what you love!