Healthy and Fit by Mark

A mother is the only person who carries you nine months in her belly, three years in her arms, and forever in her heart. I love you mom!!

Great time at the first day of the Perform Better Seminar in Rosemont! Made connections with some old friends Todd Durkin and Pete Holman.
Also, the video is of Sean not failing but learning about Load and Explode for rotational performance. Finally, it was a long day!!

Glute Workout!!! (12 Reps, 10 Reps, 8 Reps). Try adding more weight as the Quantity decreases.

Exercise 1: Glute Dominant Back Extension. Hold Weight at chest and tuck chin to chest. This is NOT a complete back extension. Just squeeze your glutes at top of movement.
Exercise 2: B***y Builder Hip Thrusts. I went heavy and started at 215, then 230, and ended at 245(PR). Start with light weight and at top of movement, make sure back is flat and squeeze the glutes.
Exercise 3: Standing Cable Kickbacks. Put an ankle band on and add weight. Keep knee straight on working leg. I was going heavy and you can see my knee is slightly bent.
Most Importantly is Have Fun!!

Just worked out and now loading up on protein!! Don’t worry, I won’t eat that much rice.

A photo dump of our family dog Wrigley!! I already miss him so much!!

Today, my dog passed! He waited for me to come home and I kissed him and he took his last breath and died peacefully! The 10 years he gave us and the smiles we had will never be forgotten. I will miss giving him butt rubs and will remember him licking my face.
Rest In Peace Wrigley!!

Makes me SO HAPPY knowing that my client takes what she learned from our sessions and uses them when she is vacationing in Costa Rica!!

Family is what Thanksgiving is about!
Love the time spent with my Great Niece!

Midtown Co-Teaching for Breast Cancer Awareness!