Finding Exercise Variations : That Work For You

You are unique!

Our shape, size, needs, and our basic wants all differ from person to person, day to day.

From the way we roll out of the bed in the morning, to laying back down at night, we are all unique.

We accept this, knowing we’re different, knowing we have our own system that works for us, and helps define our individuality.

In the gym, just like life, there is no one size fits all template, you have to find your own individuality.

Equipment will have to adjusted, exercises will have to modified and replaced.

If you think about it, with our individual movement patterns, goals, fitness level, and accessibility there are thousands of exercises modifications and variations.

Inability to perform a exercises, or lack of equipment are generally the two limiting factors someone may need exercises variations.

The focus when finding modifications, is ensuring we attack the same stimulus, moving us toward the end goal result.

If you were working hamstrings, and the equipment was taken you used, replace it with a exercises those hamstrings.  Don’t replace it with a quad exercises, or a bicep curl.

You’re not just burning calories, your training needs to be in line with your goals.

Finding the best variations for you, may take some trial and error.

But when you find what works best for you, it will improve the quality of your training.

– Joe


What Are Best Ab Exercises ?

What is the best exercise to get six pack abs?

Arguably the most common question in the fitness industry and one of the most irrelevant.

I’ve seen some amazing athletes come through gym, with abs looking as if they just step straight off Abercrombie & Fitch poster.

Because they have abs, the perception is they’re strong. This is not always the case…

Some abs are built for function, some for show.

To really tap into your potential for general fitness or any sport, we need a well balanced and stable core.

Stabilization is the key to success with all fitness.

If we’re lifting weights, throwing a ball, swing a bat, mixed martial arts, or running.  Our power, control, and success will be made by having established positioning.  Which originates from our core.

There are literally thousands of core (ab) exercises, with new ones originating each week.  Some useful, some flashy, some are not needed.

Like everyone, I have my favorite exercises. 

Weighted Sit Ups

Planks (and variations)

GHD Holds (Glute Ham Developers)

These are just three of my favorite, its not the only ones I put into my programming.  All simple and effective to building a stable, tight, sometimes flashy, core! 


2019 New Years Resolutions : How 2018 Set Me Up For Success

It’s already time for the “New Year, New Me”.

It honestly feels like 2018 lasted all of five minutes… While I could write a book on my own mistakes from this year, failed resolutions, I find myself also wanting to hit the reset button. “I’ll start Monday” button as I like to also call it.

New Years, is more about reflection, and adjustment than “new you” As I look back on 2018, I realize I finally started to become the individual I always wanted to be.

A better Husband to my Wife, Father to my Daughter, and Friend to all those around me. I’ve grown more as a person this year than any.

I began to open up, talk about my past, have the realization that we all have a story to be told. That story helps define who we are and the choices we make.

So looking ahead, my adjustment for 2019 is to service those around me better. Every day I wake up to be a better version of myself than I was the day before.

I’ll not focus on what I shouldn’t do, but fine tune all the things I should do. I wish you all the same!

From myself and the DCMMA staff, Happy New Years.