If you workout often, you are probably not a stranger to knots. Knots and soreness can be downright painful. Answer to the pain - foam roller stretches! Foam rolling helps release muscle tension by making the top layers of tissues more flexible. It's a very inexpensive way to help alleviate pain as well as break down some of those trigger spots.

Lower back pain is almost never just a lower back problem. Here are the stretches, exercises, and one tool that have made the biggest difference for me and for the members I coach, including psoas release, cobra, figure four, plank, glute bridge, and foam rolling.

Rest days are not optional. They are part of the program. Here is what overtraining syndrome actually looks like, why recovery is when the real progress happens, and how to structure your rest days based on whether you are doing cardio, running, or weight training.

I believe my football career was cut short because of breathing technique. Not strength. Not speed. Breathing. Here is what I got wrong and exactly how to fix it in your own training.

Most people treat stretching as an afterthought. But flexibility is the foundation that makes every other part of your training possible. Here is why stretching matters, how to do it correctly, how often to do it, and a full body stretch class to follow along with.