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  • Personal Training and Online Fitness Coaching in Alpharetta!


    Check out our new website for HumEx Fitness!
    We proudly serve the Dacula, Atlanta, and Alpharetta areas! Come see the programs and deals we have to offer. Personal Training, Online Fitness Coaching and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Google+ Youtube Instagram ....

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  • Protein Consumption Recommendations

    Protein Consumption Recommendations I had one of my clients ask me a great question about protein intake and why some of you may have some higher numbers to hit daily. While this doesn’t apply to everyone, it may provide some potentially useful information when clients get to that stage of their nutritional journey. Without getting blood work done, it’s hard to specify an amount of protein for people to consume. Understand that digestion starts in the mouth with the mechanical process of chewing. A lot of my clients have mentioned that they inhale their food, so one reason for the higher number is that most people don’t actually digest and ....

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  • Be Scared, and Do It Anyway

    Be Scared, and Do It Anyway Growing up I was never one for being fit and healthy. I ate what I wanted, and avoided exercising at all costs. Give me a wine glass full of sugar for breakfast, and this girl was happy with her weird, classy self. Ask me to join you on a run, and I will give you a minute of my time before stopping to catch my breath for an additional fifteen minutes. I prefer to be comfortable, and comfortable was how I lived for many years. Overall, comfortable had me survive, but I was not living the life that I wanted. My size 12 body left me feeing very self-conscious, and sometimes I would cancel plans crying because I felt so ugly in all my outfit ....

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  • Which Came First, the Chicken or Epigenetics?

    Which Came First, the Chicken or Epigenetics? Have you ever wondered why some people have certain abilities while you lack that ability and even envy them for having it such as running a mile in 4:01 or even sub 4 minutes while you were stuck only running in the high 4 minutes? No? Maybe that was only me. Those fast kids I thought were just gifted and I had written them off as having superior genes compared to mine. But maybe that isn’t the case. Maybe you shouldn’t just write yourself off just New research has suggested that by the actions that we do, we can turn on and off certain genes. Say what? “You’re saying that whatever I do ....

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  • Abs in 6 Weeks… Have You Lost Your Mind?

    Abs in 6 Weeks… Have You Lost Your Mind? In the world of fitness, it’s easy to get lost in the fast-paced world of 6-week abs programs or the horde of fitness models pushing some new products on various social media platforms. With what seems to be an increasing number of fitness fads and products, the question begins to arise: to what end? What seems to be missing is the conversation around health and fitness is the topic of mental health. This merits further consideration when considering why an influx of quick fixes are saturating the fitness industry. What is it about getting something so quickly at the potential sacrifice of sustainability that ....

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  • Caffeine: Care-free Consumption or Completely Consumed?

    Caffeine: Care-free Consumption or Completely Consumed? Ever wonder about if caffeine intake is potentially harmful for your health? I mean, come on, there has to be a cost to those late nights and early mornings while grinding through life, right? “Effects of Caffeine on Human Health by Nawrot, et al. (https://www.ncbi.nlm.nih.gov/pubmed/12519715), suggests that 6 mg per kilogram of body weight “is not associated with adverse effects such as general toxicity, cardiovascular effects, effects on bone status and calcium balance (with consumption of adequate calcium), changes in adult behaviour, increased incidence of cancer and effects on male ....

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  • Overhead Squat: Assessment or Training Tool?

    Overhead Squat: Assessment or Training Tool? I have used the overhead squat as an assessment tool for a few years now and recently came across the FMS and their usage of it as well. Needless to say, it makes identifying basic overhead and squatting capacities readily apparent by exposing potential ankle limitations, poor spinal bracing strategies, a lack of shoulder mobility or excessive stability, and a few other things of interest as well. As far as conditioning goes, it may help with recruitment patterns in receiving the bar in a snatch. It may be wise to consider the athlete’s ability to squat well in general prior to programming these. Fixing limitations, ....

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  • Front Squat: Implications and Uses

    Front Squat: Implications and Uses Hi guys, Sorry for the delay in posting. I’ve been getting settled in here at Georgia College & State University and the graduate Human Performance program. After getting a ton of information from other 365 projects, I think that it may be my turn to share what I know with people that may be in search of information that is grounded in good research and principles where I share what I learn as I progress through my masters. Admitting that I don’t have all of the answers is a large step, but understand that everything I relay to my readers is done so in hopes of bridging the gap between performance sports and exercise ....

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  • Recovery (Hydration)

    Recovery (Hydration) With comprising somewhere near 70% of our mass, water is crucial for the human body to function. Blood won’t flow as easily which causes the heart to work harder, skin loses its elasticity, and nutrients not being able to get to the appropriate organs that they are needed at are just a few of the things that can happen if the body loses enough water. Some studies show that a loss of 1-3% of body weight from dehydration can cause decrements in performance and cognitive function. In order to maintain performance and function at optimal levels, try the following guidelines: – Consume water equal to 1/2 of your body weight in ounces ....

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