Kellogg Fitness

12/22/2025

Kettlebells… some basic info on how to use them.

12/21/2025

Why Full-Body Training Works for Busy Professionals

Long workdays, high stress, and unpredictable schedules mean your workouts need to be efficient, safe, and effective. Full-body training—using principles popularized by Mike Boyle—checks all three boxes.

Instead of isolating muscles, full-body workouts train movement patterns like squatting, hinging, pushing, pulling, carrying, and rotating. This builds real-world strength that supports long hours at work and daily life.

By training the whole body multiple times per week with smart volume, you get stronger while reducing joint stress and excessive soreness. The result: better recovery, more energy, and fewer aches—so your workouts help your career instead of draining it.

For high-level professionals, this approach delivers maximum results in minimal time and is sustainable long-term. Stronger body. Clearer mind. Better performance—inside and outside the gym.

09/30/2025

BEFORE: 2019
AFTER: 2025

Even when flexing in 2019… i wasn’t as big as my chill stance in 2025

Geez Louieeeze…

05/23/2025

04/24/2025

TRX Hamstring Curls – Two Ways to Torch the Posterior Chain

Hitting the hamstrings with purpose under the straps.

In this variation, I’m training two key patterns back-to-back:

• First Half: I let my hips drop between each rep, resetting my spine to the floor. This teaches control, coordination, and gives a slight rest between contractions.

• Second Half: I keep my hips elevated the entire time—maintaining glute and core tension without any breaks. That constant tension lights up the posterior chain.

Bonus detail: My head stays underneath the anchor point for optimal alignment and tension through the straps.

Two styles, one move. Hamstrings will remember this one.

04/23/2025

Sphinx Pose Hip Rotation Drill Looking to open up your hips without cranking into uncomfortable stretches? Try this mobility move.In a relaxed Sphinx position (hips on the floor, forearms down), rotate one leg outward while keeping the rest of your body grounded. This isolates hip external rotation without putting stress on your lower back or knees.It’s a great way to activate the glutes, improve joint control, and prep for deeper squats or athletic movement.Tip: Keep the motion slow and controlled—no need to force it. Let the hips open naturally.A calm position. A focused purpose. Mobility meets control.

04/22/2025

Unilateral Hip Drive with Isometric Upper Body Brace

This advanced bodyweight drill targets hip flexion and extension while reinforcing core stability and trunk control.

By bracing the upper body against the power rack, you isolate movement to the working leg—building glute power, improving sprint mechanics, and dialing in single-leg coordination.

Perfect for athletes, warm-ups, or anyone working on explosive hip action with strict form.

Coaching tip: Keep your spine neutral and avoid swinging the leg—this is about control, not momentum.

Efficient. Athletic. Intentional.

04/21/2025

Banded Back Squats

Take your squats to the next level!

By adding resistance bands to the barbell, you’re increasing tension at the top of the lift—where you’re usually strongest.

This challenges your muscles throughout the entire range of motion, improving explosive power, control, and stability.

Great for athletes, lifters breaking plateaus, or anyone looking to build serious strength.

Tip: Focus on bracing your core and driving evenly through your feet as the bands pull you downward.

Ready to level up your squat game?

04/02/2025

TRX Elevated Side Plank | KFTS

Benefits: Less resistance since body is elevated.

MORE instability near the shoulder joint due to suspension, this can be a good thing or bad thing based on the client.

Mainly trains obliques and a bit of inner thighs/adductors.

04/01/2025

Main Benefits: Side Delt Stability, Oblique Strength, Hip Abduction. Do them slow and controlled.

03/31/2025

Main Benefits: Shoulder Stability, Oblique Strength. When done long enough, will start to tax the cardio vascular system.