Herculean Elite Athletics

◇Elite Personal and Group Training For All Levels From Beginner To College-Level Athlete ◇Clothing Line Est. 2016

Another One In The Books...
Birthday Flex 2018

First week back touching weights in over 2 months due to illness. Lost some muscle/ gained some fat BUT Safe To Say I’m Back!!

#HerculeanElite #MilitantMinds


Amazing AMRAP

HIIT the gym hard with this amazing AMRAP workout that combines strength and power movements that span across the entire foundational movement spectrum.

fhp.so AMRAP, or “As Many Rounds/Reps As Possible,” is a type of high-intensity interval training that has grown in popularity in recent years. Learn about the benefits of this fast and fun format, and check out a sample workout that you can use with your clients.


8 Fitness Trends for 2018

Take a look at what is trending in the fitness industry in 2018.

fhp.so 2017 is winding down and it’s almost time to flip the calendar to 2018, which is the perfect opportunity to gaze into the future and try to predict what will happen in the fitness industry over the coming year. Check out these eight trends, which represent opportunities for you to increase your kn...


3 Days to Create a New You in the New Year

Build successful momentum for the new year in just three days.

fhp.so As a health and fitness professional, people turn to you to help make positive changes. Learn how to maximize the enthusiasm many clients have at the start of the New Year by using ACE Pro Jonathan Ross’ three-day process for building success momentum. This simple process, which focuses on mindset...


6 Things to Know About Non-exercise Activity Thermogenesis

Maximize your daily calorie burn with NEAT.

fhp.so While exercise is an important form of physical activity that can burn hundreds of calories at a time, other forms of physical activity, called non-exercise activity thermogenesis (NEAT), can play a significant role in helping to maximize the total amount of calories burned in a single day. Here are...


The BEST Resistance-training Program for Fat Loss

For a training program to continually be effective, it’s important to understand how modifying the three essential training variables impacts fat loss.

fhp.so Almost any resistance-training program will be effective in the short-term for modestly decreasing body fat (assuming proper nutrition is observed). For a program to continually be effective, however, it’s important to understand how to modify the three essential training variables that impact fat...


New Year, New Side Hustle: How to Become an ACE Pro on the Side

New year, new side hustle! How can you add ACE certified professional to your resume in 2018?

fhp.so If you have a passion for fitness and helping others, becoming an ACE Certified Professional could be a great side hustle for you, whether or not you have a full-time job. Here are some of the benefits of adding “ACE Certified Professional” to your resume in 2018.


Cholesterol: Why We Need It

ACE breaks down cholesterol and its purpose.

fhp.so It used to be that knowing your total cholesterol number was vital, because we were told that high cholesterol increased your risk for heart disease. Over time, we’ve come to learn that there’s far mo


A Beginner's Guide to Sun Salutations

Get your yoga practice started with this guide to sun salutations.

fhp.so Sun salutation or surya namaskar is one of the most commonly performed yoga series, and is believed to enhance posture, strength, mobility and focus. Learn how to tap into the benefits of this ancient series with this beginner’s guide to sun salutations. Pick the postures that work for you and ...


Fall Fat Loss: HIIT Workout

Sweat during sweatshirt season with this fall fat loss HIIT workout.

fhp.so As the hustle and bustle of the holiday season approaches, don’t let your fitness fall to the wayside. Make fall your new fat-loss season by incorporating this 20-minute high-intensity interval training (HIIT) workout into your routine.


5 Daily Moments to Make Better Decisions for Your Health

Small decisions can add up to a healthy lifestyle. Here are five places to start.

fhp.so Your daily health choices might seem trivial in the moment, but all those small decisions add up to either positive behavior change or a string of potentially health-harming habits. Here’s how to make the most of everyday opportunities to eat well and stay (or get) in shape.


The Secret Foods Dietitians Eat to Stay Fit and Healthy

What foods do dietitians eat to stay slim?

fhp.so Ever wondered what foods dietitians rely on for staying healthy? While some experts love particular foods for their flavor profile, others are drawn to certain foods for their versatility in the kitchen or nutrient impact on health. Here are a few under-the-radar food finds that dietitians in the kn...


3-Step Meal Planning on the Weekend

Meal prep this weekend with these three steps!

fhp.so As with any healthy change, taking an incremental-steps approach is the way to be successful. We know this is true of adopting a new exercise regimen or healthy eating routine, and the same goes for meal planning. Starting small, by planning out just one type of meal for the week, can prevent you fr...


Pumpkin Power: 3 Healthy Recipes for the Fall

Get in the fall spirit with these healthy recipes.

fhp.so As soon as the leaves start to change color, the push for pumpkin-everything is on! But so many pumpkin-flavored foods and drinks are laden with sugar—and not much actual pumpkin. Here are three healthy recipes to help you harness the power of pumpkin, using canned pumpkin puree.


5 Uncommon Foods You Should Be Eating

There's a whole world of lesser-known foods that should be on your plate.

fhp.so Check out these five foods gaining in popularity for their uniqueness and health benefits. All possess antioxidant and anti-inflammatory compounds that can help reduce your risk of heart disease, cancer, neurodegenerative diseases, diabetes and weight, and can be found at your local market, health f...


5 Moves for a Better Butt

Start to sculpt your backside with these exercises.

fhp.so To create a better-looking backside, you must lift a challenging level of resistance while monitoring your energy balance—calories in vs. calories out. Here are five exercises that are super-effective for sculpting a butt that is strong, functional and toned.


6 Benefits of Using Foam Rollers

Here's why you should roll it out.

fhp.so Foam rollers are an effective method of reducing tension and increasing muscle length for either a pre-workout warm-up or post-exercise active recovery. Technically known as self-myofascial release (SMR), the use of foam rollers for the purpose of reducing muscle tension has become a widely accepted...


ACE Fit | Fit Life | Stress-busting Foods

Get in a good mood with these foods.

fhp.so Try these five calming foods to stay centered and balanced when dealing with life's daily pressures.


6 Benefits of Sub-max Steady-state Exercise

What is SST and what are the benefits?

fhp.so If you or your clients are not already doing some form of sub-maximal, steady-state aerobic conditioning, consider adding it to your current workout program. There are a number of differences between HIIT and steady-state training (SST) that have already been discussed in a previous post (read it he...


7 Worst Foods for Your Heart

By rarely consuming seven of the most damaging foods for your heart, you’ll significantly lower your risk for heart disease.

fhp.so In the United States, heart disease kills more people than any other cause. But here’s some good news: There’s a lot that you can do to lower your risk of heart disease.


The Benefits of Yoga Beyond Flexibility

Yoga is valuable to overall health and fitness. Here's why.

fhp.so Yoga is not the only avenue to conquering the mind and developing self-awareness, but it is one of the most effective as it leverages the mind-body connection to shift thought patterns while eliciting positive physical adaptations. Truthfully, as spiritually freeing as yoga is, it’s quite physically...


Nutrition and Brain Health

Proper nourishment will keep your brain happy now and prevent diseases typically associated with aging.

fhp.so There are approximately 100 billion neurons in your brain that rely on a steady stream of energy to function. The right foods will take care of your brain and keep it functioning properly. Conversely, the wrong foods will not nourish your brain and can speed up age-related brain diseases and disorde...


10 Yoga Poses to Alleviate Low Back Pain

The keys to a healthy back are mobility, flexibility and strength, which can all be improved through a consistent, basic yoga practice.

fhp.so Try these ten moves for a tight and achy back. If you have moderate to severe pain, please consult with your physician before beginning an exercise routine.


Exercise to Reduce Symptoms of Anxiety and Depression

Everyone knows that exercise improves physical health. Less commonly discussed, however, is exercise's impact on mental and emotional health.

fhp.so If you struggle with symptoms of anxiety or depression, incorporate daily movement into your life, focusing on inclusive environments, outdoor workouts, moderate intensity and functional goals. You’ll quickly find that your exercise sessions do as much for your mental and emotional well-being as the...


Exercise Swaps: Do This, Not That!

Stuck in a plateau? Try these new exercise swaps to enhance your workout.

fhp.so If you find you’ve been doing the same exercises for a while and are stuck on the proverbial plateau, here are five exercise swaps you can use to enhance your workouts. To add an extra boost, each of the exercises focuses on just one limb at a time, which allows you to focus all of the nervous syste...


How to Improve Mobility in the Hips and Shoulders

These softening, lengthening and strengthening exercises improve mobility in both your hips and shoulders.

fhp.so In common usage, “mobility training” has come to mean what “flexibility training” once meant for many of our clients. Whatever we are calling it, it’s a good idea to examine two joints essential for movement.

Here’s a little #TB of some functional strength training. Lateral Farmer’s walks and Physio ball planks.
Currently sitting in the gym, in between sets, looking through some old workout videos. Wondering how at one point I was able to lose motivation for the sport I not only love, but that changed my life. Seeing how anyone, regardless of who or where you are, can lose focus of your goals. Sometimes all it takes is a step back to reflect on all the reasons that drove you to purse these goals in the first place. That’s where I sit currently, with a refreshed outlook and mindset, ready to crush any curve ball life throws my way.


7 Ways to Stop Overeating For Once and For All

Use these tips to get your eating on track so you can feel fueled and satiated instead of full and frustrated.

fhp.so Overeating is easy to do, especially when you’re indulging in an unusually delicious meal. It’s also easy because there are many factors that cause us to overeat, including stress and noshing too fast—both of which we likely experience or do on an almost daily basis.


How to Have Productive Rest Days

A productive rest day provides your body with a wide variety of benefits, including faster recovery, greater range of motion, improved mood and more. Use these tips to have an active recovery day, allowing you to make time for rest while reaching your fitness goals.

fhp.so Rest days are critical for fitness success. Working out causes microscopic tears in your muscle fibers and rest days allow those muscles to heal, which, in turn, allows them to grow. Yet, making time for rest can be hard—whether you’re feeling extra motivated to stay active or are worried that takin...


EMOM (Every Minute on the Minute) Express Workout

This EMOM workout is quick - but effective.

fhp.so EMOM workouts, otherwise known as “Every Minute on the Minute,” are a fun and creative way to manipulate your work-rest ratio during workouts. A predetermined number of reps are assigned for each set, and they must be completed in a minute. If completed faster, a longer rest break may be taken. If t...


One Weight Workout: Dumbbell

All you need for this full body workout is two dumbbells.

fhp.so When it comes to fitness equipment, you have a plethora of choices that can help you achieve your desired results. If you are always looking for the most efficient means of getting the most out of your limited time for exercise, you’re the target audience for the One Weight Workout series. In this i...


Sleep Hygiene: The Importance of Building a Bedtime Ritual

A good night's sleep is key to wellness and well-being.

fhp.so Sleep hygiene is comprised of the daily rituals we use to aid us in getting a good night’s sleep. While some people think it’s enough to try to go to be earlier, these daily before-sleep rituals are far more powerful. Here are a few tips to help you get started on the path to better sleep.


One Weight Workout - Kettlebell

This EMOM workout that uses kettlebell and body-weight exercises is perfect for days when time is a factor.

fhp.so This installment of the One Weight Workout series focuses on EMOMs using a combination of kettlebell and body-weight exercises.


8 Things You Should Be Doing After Every Workout

Wrap up your workout with these actions.

fhp.so Sometimes all you want to do after a tough workout is hurry out of the gym so you can get on with the rest of your day. But there are small steps you can take immediately or shortly after exercise to keep healthy and set the stage for a successful workout next time. Make it a habit to cross as many…


Trainer Favorites: Exercises, Stretches and Equipment

With thousands of exercises, stretches and pieces of equipment, where do you begin? Some of our trainers share their favorites to help you get started.

fhp.so Even for the most experienced athletes, the gym can be an overwhelming place. With thousands of exercises, stretches and gym “toys,” where do you even begin to choose which ones to perform? To help cut through some of the confusion, we reached out to members of the Under Armour Training team to lear...


One Weight Workout - Cable Machine

These total-body cable machine exercises will help you increase strength, burn calories and reduce your risk of an overuse injury.

fhp.so This installment of the One Weight Workout series focuses on the highly versatile cable machine. Learn how to incorporate several total-body exercises that will help you increase strength, burn calories and reduce your risk of an overuse injury.


5 Exercises for Stronger Legs

Improve leg strength with these five moves.

fhp.so While there are hundreds of great lower-body strength-training options, these five movements are particularly effective for developing optimal leg strength for any sport or life activities your clients may pursue.


4 Pilates Moves for Lean Legs

Build lean leg muscle with these simple Pilates moves.

fhp.so You know Pilates is great for improving posture and strengthening the core, but did you know a regular Pilates practice can help strengthen your entire body? Check out these four Pilates-based moves for strengthening the legs, which can be done just about anywhere and require little to know equipmen...


5 TRX Exercises to Improve Balance

Both static and dynamic balance play a critical role in keeping us active and injury-free. These five exercises improve this component of fitness.

fhp.so Here are five TRX exercises you can use in your group fitness classes or with personal-training clients to help improve balance.


Is Fat the New Nutrition Darling?

Not all fats are created equal.

fhp.so Is dietary fat a friend or foe? Currently, dietary fat is experiencing a comeback in popularity. From weight loss to improved mental clarity, many health professionals are touting the purported benefits of a high-fat diet. Which raises the question: Should you buy into the hype and hop on the high-f...


9 Ways to Make Your Run More Fun

Try these tips to make your running workouts less dull and more interactive.

fhp.so Running is a great way to get and stay in shape, but it can get a little dull after a while. Here are nine tips for making your running workouts more fun and interactive.


Flexibility Training for Beginners

If flexibility practice is not currently part of your fitness program, begin with these three stretches.

fhp.so Flexibility is an important component of health-related fitness, but flexibility training is often neglected, even among regular exercisers.


Fast and Efficient Upper-Body Training

This upper-body workout maximizes gym time.

fhp.so With everyone so short on time, creating efficient workouts while still helping clients achieve results is hugely important. Here is a fast and efficient upper-body program that targets opposing muscle groups and, thus, helps to maximize your clients’ workout time.


The Minimalist Approach to Fitness

Crunched for time? Use this effective minimalist approach to make the most of your time at the gym.

fhp.so Fitness can be complicated, but there is a way to simplify your workouts. Taking a minimalist approach to fitness allows you to focus on the basics for maintaining fitness and wellness. With this mindset, you can rest easy that you do not need to invest in a special workout or product; gimmicks are…

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