Author Archive

4 Keys to Break that Plateau

No matter what the reasons may be, hitting a plateau is inevitable. The core of the following steps is consistency. As long as you can be as consistent as possible, typically the results you seek will follow. Over the years there are a few things I question every client when we re-measure and re-evaulate. Hopefully one or a few of the following will help you get back on track to being a healthier, happier you.

1. Check sleep patterns. Ultimately you want to follow your own natural Cyrcadian rhtyhm, which can be taught. Its generally pretty simple. Go to bed when you are tired. When you start doing this you will find it becomes easier and easier to wake up. Eventually the completion of this training will cumulate with being able to wake up naturally. So if you dont get woken up via the pesky alarm clock, you are in the right zone. Getting proper rest can do a number of positive things for the body and mind, including reducing stress hormones, helping your body heal and repair to keeping your inflammation down and immune system optimal.

2. Avoid anything processed. There are a number of reasons for this. For starters, the body was not meant to process chemicals and additives. Packed and processed foods are more expensive than whole foods and are lack the nutrient density that whole foods do. Additionally you will find that the increase in nutrients (micro and phyto mainly) will see you with an increase in energy and mental sharpness. The benefit is greater fat loss.

3. Log it. As simple as it sounds. When you track what you eat, and even track your workouts, you can usually ensure consistent progress, even in small chunks. Ive included some great examples here. Biggest point is to keep it simple. Do that and you should find success!

4. H2O. Get plenty of it. Sure there are lots of formulas that suggest how much you should consume. But bottom line, drink as much as you can. If you can get in a gallon per day you will see energy increase, bowel movements get more consistent and you will get sick less often.


Try them, get back on track and let me know how it goes. If you still struggle, feel free to contact me at any time!

To your health!


TJ Featured In DNA Magazine

The art of physique competitions is always a story of hard work, consistency in all phases of your life and few get any recognition of their perseverance and dedication. Why do most people who step on a stage compete? A simple quote can answer that. The source of the quote is unknown, but it goes like this: “I don’t compete to win a prize, I compete to show a prize”. That is something that has always stuck with me since I saw it years ago. It speaks more about the journey, the experiences, the highs and lows that come with training, diet, and ultimately, life. So here is the page from DNA Online Magazine in which our very own TJ Prall has been featured. As a friend and colleague, I am proud of his success. Even more proud of the journey and growth he has experienced along the way.


If you wish to view the image to read the article, click on the picture, and then to enlarge the image in your browser Hit “Ctrl” & “+” at the same time until you have the desired size increase.


Get SMART with Goal Setting!

So, you have a goal, something to work for? If you do, thats awesome! If not, find something to achieve, even something small. We have all been there. We decide we want something and say “I want that” or “I want to do that”. You all know what I am talking about. Its akin to January 1st and a resolution.

But its different this time. Isn’t it? And it WILL be! It doesn’t matter whether its to lose 20 pounds of fat, walk or run a 5k or marathon, or even step on a stage in a tiny thong or bikini and strut your stuff. What matters most in this goal, is setting a plan. And being SMART about it. SMART goal setting is a great, simple way to both analyze your goal, and make sure you have a proper plan in place to hit that goal. Let me explain a little bit about how this works.

While no one part is greater than the whole, lets break it down for you! I will use running a 5k as an example, but keep in mind that it can, and does translate well to ANY goal you want to accomplish!


S – Specific - Run a 5k. Not just as simple as that. What I always recommend to my clients is to pick an event. It doesn’t matter if its your first 5k or your 100th 5k, it just matters that you have picked your event. Now sign up for it! Once you have paid your entry fee, you are now locked in. Now we can break the rest of your SMART goal setting down for you.

M – Measurable - Well we know 5 kilometers is measurable. Now what we need to do is set up your training plan so you can cross the finish line with confidence! What you do is you break down your training time into segments. So if your event is in 3 months, break it down into smaller chunks. A goal for each month, or week makes the whole event manageable and enjoyable!

A – Achievable - Always pick a goal that is attainable for you and your abilities. Lets say its your first 5k event. Likely, your goal isn’t to win it, but to do the whole thing, and not feel dead at the end! Walk, Jog or Run, it doesn’t matter how you get there, only that you are bettering yourself!

R – Realistic - Don’t shoot for the stars right away. If you want to compete in an Iron-Man event, but never done a 5k before, start with the 5k, progress to a 10k. Advance to short duathlons (run-bike-run) and then short triathlons (or even relay versions). Crawl, walk, jog, run….you get the idea!

T – Timely - Sticking with the 5k theme, if you have never done a 5k and you want to run it, don’t pick a 5k that’s in 2 weeks. Give yourself some time to train for it.


With proper goal setting, proper training plans fall into place. As such, you will significantly reduce your risk of injury, stay healthier, and be more able to enjoy the process. The goal is the reward for your plan, your work and your consistent determination to accomplish your goal. And remember, we at Strong Point Fitness are here to help you! Real people getting REAL results! To your health!



Advocare 10 Day Cleanse Results

So I had a current client seem to struggle with a plateau. I suggested she needed to do a cleanse from Advocare to jumpstart her progress. What can, and often does happen, the body can build up toxins which are primarily stored based on a number of things, but stress, estrogen and a number of other factors play into the bodies inability to process toxins efficiently, or even at all. The cleanse is simple, non-invasive, and only 10 days. There are many cleanse plans out there, but many dont consider how much they can actually damage your metabolism in only a few short days. What my client did was follow the plan of the cleanse in addition to a specific eating plan that I designed for her.

To do a cleanse right, you have to consider gut health and Liver health. 70% of your immune system is in your gut. Your liver is designed to process toxins, but also, process fat. What the cleanse is designed to do is rebuild your gut and fat burning ability by using a 3-pronged approach:

1.  Herbal Cleanse – What this is designed to clean out your your liver so you can start processing toxins that are held onto by estrogen and start burning fat!

2. Fiber drink – The focus is to remove any backed up waste and clean out your intestine! Since 70% of your immune system is here, and also where the body absorbs nutrients, we need to keep this clean!

3. Probiotics – The goal is to increase the ratio of good digestive enzymes to bad bacteria in the gut. In doing so, you increase your ability to absorb nutrients, and reduce any bloating (excess gas)

Here are some pictures of what she experienced in 10 days. A drop of 3 lbs, down 1.3% bodyfat, and down 1.5 inches in both the waist and abdomen.


As you can see, the results are pretty incredible for only 10 days! Summer is approaching quickly, dont wait until the last minute! Remember, you get FIT in the gym, but LEAN in the kitchen!

If you want to get started today with your results, and a healthier, leaner you, email me:

Protein Muffins That Actually Taste DELICIOUS!

Eating healthy isn’t always easy, eating clean is even more difficult. But you certainly do not want to have to sacrifice TASTE! If it doesn’t taste even

edible, why would you eat it? Well with this recipe, which is super quick, and easy to follow, you can have a tasty treat, that is good for you also.

But like anything, in moderation.



1. 1 box of King Arthur Gluten Free Chocolate Cake Mix

2. 1 can pumpkin

3. 1 can water

4. 2-3 scoops of Chocolate Protein Powder (I suggest Optimum Nutrition brand – also good for post workout!)



1. Preheat oven to 350F

2. Mix all ingredients together in bowl until smooth

3. Pour mixture into each section of muffin tin, stopping just before the edge

4. Set in oven for 20-25 minutes. Check with toothpick and put back in for another 2-3 if needed.

5. Allow to cool on top of stove, remove, and ENJOY!



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