Chest + Shoulder Blaster

By Urban Athlete | May 1, 2019

Build the upper body of a Greek God (or Goddess) Arnold Press [5 Sets x 12-15] Incline Chest Press [4 Sets x 8-12] Flat Chest Press [3 Sets x 6-8] Triple Super-Set  Lying Pec Fly [3 Sets x 12-15] Bent – Over Reverse Fly [3 Sets x 12-15] Standing Lateral Delt Raise [3 Sets x …

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Goals & Motivation

By Wendy Peterson | Apr 24, 2019

What drives you towards your goals? What is at the heart of what motivates you? Your core values. OK. So what are your Core values? What do you live for? What gets you out of bed every morning? What fulfills you… What makes you feel good and you don’t necessarily need to earn any “cash” …

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Gooey Chocolate Chip Almond Flour Cookies

By Jackie Czaja | Apr 24, 2019

Makes 12 cookies 176 calories per cookie Carbs: 11g Fat: 12g Protein: 9g   Do not over cook! Protein powder cooks fast!   Preheat oven to 350F – 1 cup almond flour – 3 scoops whey protein – 1/2 cup organic coconut sugar (can use regular organic sugar) – 1/4 tsp baking soda – 1/2 …

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Back Attack

By Urban Athlete | Apr 24, 2019

Develop a strong and defined back by hitting it from all angles!  Wide Grip Barbell Row [5 Sets x 8-12] Reverse Grip Pull Down [4 Sets x 8-12] Narrow Grip Seated Row [3 Sets x 6-8] Dumbbell Reverse Fly [4 Sets x 12-15] Cable Rope Face Pulls [5 Sets x 12-15] Rest 60-120 seconds between …

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Embracing Fear

By Alejandro Melgar | Mar 28, 2019

I talk a lot about boxing. So much so that I even carry that as a reputation amongst my friends, like anything and everything is related to it. I have even found a way relate it to cooking! My good friend used it as a quote to describe me in his wedding party pamphlet. But …

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Is it as easy as Calories In Equals Calories Out?

By Urban Athlete | Mar 8, 2019

Calories in vs. Calories out (or CICO), is basically an easy way of saying: When you take in more energy than you burn, you gain weight. When you take in less energy than you burn, you lose weight. Some people believe CICO to be quite straight forward. “If you aren’t losing weight, the reason is …

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Personal Training at Urban Athlete

Why should I use a Personal Trainer?

By Urban Athlete | Feb 8, 2019

Consistency is key! This statement can relate to many things in life however it is absolutely vital when it comes to ensuring you see positive results from exercise. As the saying goes “you get out what you put in” and this is very much the case when it comes to personal training.

Fuel Up

How to Fuel

By Urban Athlete | Feb 8, 2019

It can be hard to figure out what to eat before and after a workout. The science of how food is processed and where it comes from is quite complicated! You should eat based on your body type, the intensity of workout you do, and your likes and dislikes.

Goal Setting: The Do’s and Don’t’s

By Urban Athlete | Jan 12, 2019

It’s no secret that very often the desired change is to achieve a miraculous form of physical transformation, hence the dramatic increase in worldwide gym membership sales during the first six weeks of the calendar year.


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