https://www.ebmfitnesssolutions.com/training-blog daily 0.75 2024-05-18 https://www.ebmfitnesssolutions.com/training-blog/are-you-washing-your-brain-each-night monthly 0.5 2024-03-10 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/d1232331-18c1-4be7-97f7-be5d5569b349/Brain+ventricles.png Training blog - Are you washing your brain each night? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/7f9f41a3-9186-495b-9805-ab6ca0679776/Brain+dura+mater+and+lymphatic+vessels.png Training blog - Are you washing your brain each night? - Make it stand out Brain dura mater and lymphatic vessels https://www.ebmfitnesssolutions.com/training-blog/get-your-rollouts-right-video-tutorial monthly 0.5 2023-09-09 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/27eaed20-92cd-44ee-98d8-e8253adfd4fd/Ball+rollouts+%28forearms+on+ball%29+-+tutorial+-+photo.jpg Training blog - Get your rollouts right. 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You probably look like this right now. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587233890508-EF99XAEW0PPI94ZVC90F/knee+valgus.jpg Training blog - 7-Day Strength and Mobility Reboot [FREE guide]. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587234149708-A9D6Y5APHEUFLUBCSSSZ/shoulder+hiking.jpg Training blog - 7-Day Strength and Mobility Reboot [FREE guide]. https://www.ebmfitnesssolutions.com/training-blog/ab-week monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587229409351-A64X4BZ2UYYCMHRWLH02/Ab+week+4.20.png Training blog - Abs weak? Time for EBM’s Ab Week. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587229582772-PXS8PIH0B6OVDP21EL8C/AB+Week+April+2020.png Training blog - Abs weak? Time for EBM’s Ab Week. https://www.ebmfitnesssolutions.com/training-blog/free-home-workout-guide monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1586223928587-QDE6CA5T9KUN12MAP7GI/The+Ultimate+Home+Workout+Guide.png Training blog - FREE Home Workout Guide https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1586223807281-KFLU7VP49386IBMTNYOE/strength+bands.jpg Training blog - FREE Home Workout Guide https://www.ebmfitnesssolutions.com/training-blog/how-to-exercise-when-traveling monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1580002019024-SX849HF2RKWSQ6BFY6E5/strength+bands.jpg Training blog - How to exercise when traveling. Get something like these. Search for resistance bands or strength bands. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1580002187692-T8XTZA6NB90QVBAZEG07/dumb+and+dumber.jpg Training blog - How to exercise when traveling. Do you know why I like you Harry? Cause you're a regular guy! https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1580002428537-J8V7S7UT0RWGQYZNC7EU/goodfellas.jpg Training blog - How to exercise when traveling. Great movie. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1580002689445-5ZOFMC3YJ2MY5CHI4O6I/blank+stare.jpg Training blog - How to exercise when traveling. What am I going to do today? https://www.ebmfitnesssolutions.com/training-blog/all-exercise-programs-must-start-with-an-assessment monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579918590875-IYUYEEZXMCFO2I5FGQG6/bad+trainer+3.jpg Training blog - All exercise programs MUST start with an assessment. This person is not your friend. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579918631823-88RBWNBG6ALKG66WY8JV/oldest+trick+in+the+book.jpg Training blog - All exercise programs MUST start with an assessment. Lord Helmet would never fall for such shenanigans. https://www.ebmfitnesssolutions.com/training-blog/your-poor-balance-is-probably-not-a-balance-issue monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579917432409-FVEA08YR4WHE9WYALPH1/down+the+rabbit+hole.jpg Training blog - Your poor balance is probably not a balance issue. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579917471921-WHQOZXGSRAB2JVVXHH6Q/knee+valgus.jpg Training blog - Your poor balance is probably not a balance issue. This is not a good knee position but a very common one. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579917494050-FMW0WYZOX79WULARFISA/knee+valgus+2.png Training blog - Your poor balance is probably not a balance issue. There is a lot going on here and none of it is any good. https://www.ebmfitnesssolutions.com/training-blog/why-steady-state-cardio-is-dead monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579895108295-OMA5UHDG61QQPA1W9KWC/EBM+Fitness+Solutions+Nutrition+Program+%2811%29.png Training blog - Why steady-state cardio is dead. https://www.ebmfitnesssolutions.com/training-blog/do-this-stretch-for-low-back-and-shoulder-pain monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579873246263-3M784FV0DGFBX68DRTJ6/latissimus-muscle-attachments.png Training blog - Do this stretch for low back and shoulder pain. [video] The attachments to the low back area and the arm are why this one can contribute to pain both in the back and the shoulder. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579873339861-KYIPI81UJ824VAVK5T55/shoulder+flexion.jpg Training blog - Do this stretch for low back and shoulder pain. [video] https://www.ebmfitnesssolutions.com/training-blog/the-right-way-to-stretch-your-hamstrings monthly 0.5 2020-01-23 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579813980072-O41KU4WMORLVK80ADWK2/hamstring+muscles.jpg Training blog - How to stretch your hamstrings and not your sciatic nerve [video]. Just file this information away for now. We will revisit it soon. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579814071656-4IC91PW3H4EZYPREEQLO/sciatic+nerve.jpg Training blog - How to stretch your hamstrings and not your sciatic nerve [video]. 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I only spent a few hours searching for this one… https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579547463373-FP35OSIWCRT3O63OPDYR/tomorrow.jpg Training blog - Time-Constraint Workouts (TCWs). https://www.ebmfitnesssolutions.com/training-blog/spiderman-stretch monthly 0.5 2020-01-21 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579642895905-0SDZUKDQP3UP5EPLE3LF/hip-anatomy.jpg Training blog - Spiderman stretch [video]. Look at all this fun that can go wrong. https://www.ebmfitnesssolutions.com/training-blog/stop-stretching-your-tight-muscles monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579606603947-MJ1KJRVJOHJ7JS4HW3VD/knot+in+rope.jpg Training blog - Stop stretching your tight muscles. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579607022232-I4AFRDDM1MMS2I6FI4Y7/maniacal+laughter.png Training blog - Stop stretching your tight muscles. [rubs hands together and laughs maniacally] https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579607374627-WJ8WLL8YEPSV6ASDEGCU/foam+roll+IT+band.jpg Training blog - Stop stretching your tight muscles. This guy is far too happy doing this. He must be doing it wrong. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579607982786-SKPJEE0UOGIA8PKR4TC3/Trigger+point+and+referred+pain.jpg Training blog - Stop stretching your tight muscles. https://www.ebmfitnesssolutions.com/training-blog/i-will-start-monday monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579573207044-F086ZEL08IVLOCDINM76/Walking+away+from+explosion.png Training blog - I will start Monday. 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The real reason you are not losing weight. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1617317618192-XUNY6K2LUKPIBFKJZLXR/Emotional+eating.png Nutrition Blog - The real reason you are not losing weight. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1617317887514-VQPCMRDHGXHFDIQV0XYH/junkfood+alternative.png Nutrition Blog - The real reason you are not losing weight. https://www.ebmfitnesssolutions.com/nutrition-blog/starvation-mode-real-or-myth monthly 0.5 2021-03-20 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1616202772309-U0BM11MC5FF345KSGQHJ/Starvation+mode.png Nutrition Blog - Starvation mode: real or myth? https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1616201931641-G60Q67NHJGIK8FHBRBCP/Minnesota+Starvation+Experiment.png Nutrition Blog - Starvation mode: real or myth? Pardon the grainy photo…it’s an old pic. https://www.ebmfitnesssolutions.com/nutrition-blog/this-is-why-your-diet-will-fail monthly 0.5 2020-06-20 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1592678445315-A2XY4PGCH5TA662YN8EW/EBM+Fitness+Solutions+Nutrition+Program+%287%29.png Nutrition Blog - This is why your diet will fail. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1592655790979-DUSMLS7V9J5ZNUUIB6NY/cheese+puffs.jpg Nutrition Blog - This is why your diet will fail. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1592653465533-NF8JQPEW05DXBEOE2I7N/EBM+Fitness+Solutions+Nutrition+Program.png Nutrition Blog - This is why your diet will fail. https://www.ebmfitnesssolutions.com/nutrition-blog/how-to-win-the-cravings-game monthly 0.5 2020-06-19 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1592600944375-6XXWZNCNBEUS93UMGNR6/Understanding+cravings.png Nutrition Blog - How to win the cravings game. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1592601273926-TQBN01PHXMYKK3NI6451/covered+in+food.jpg Nutrition Blog - How to win the cravings game. Don’t judge me. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1592601453768-J1BYI9CLVOB1UQFCTNLV/brain.jpg Nutrition Blog - How to win the cravings game. Colors of your brain may vary. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1592601784074-BGI6WC5TCIHDTB11V7NP/junkfood+alternative.jpg Nutrition Blog - How to win the cravings game. Regular vs organic, lava-crusted, unicorn-hair-dusted cookies. Who wins? https://www.ebmfitnesssolutions.com/nutrition-blog/why-people-fail monthly 0.5 2020-05-05 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1588682502314-JSHKJ6327XKD6PVTTR3U/Siri+EBM.png Nutrition Blog - Why people fail with their fitness and nutrition. It’s not what you think. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1588682661404-8S1HNO7VDAKZ0P9TCTXI/Small+changes+yield+big+results+%28white%29..png Nutrition Blog - Why people fail with their fitness and nutrition. 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Maybe Scrooge was neglecting his recovery too much. https://www.ebmfitnesssolutions.com/nutrition-blog/a-better-way-to-nutrition monthly 0.5 2020-04-21 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587434685562-QAVU5N9UG0SMX37KAOXZ/EBM+Fitness+Solutions+Nutrition+Program+%283%29.png Nutrition Blog - A better way to nutrition. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587435491844-GI526EM4FDS5M75XK09N/Cutting+out+one+type+of+food.png Nutrition Blog - A better way to nutrition. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587434899795-X6CDCHFA8O8DG5P06W9E/restrictive+diet.jpg Nutrition Blog - A better way to nutrition. This is no way to live. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587435015337-LTYXQ0HNSIKHCNHP1EHD/finish+line.jpg Nutrition Blog - A better way to nutrition. Reaching this point will be bittersweet. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1587435789092-8ZS4MBMOW6KSG0AGR28C/Small+changes+yield+big+results+%28white%29..png Nutrition Blog - A better way to nutrition. https://www.ebmfitnesssolutions.com/nutrition-blog/the-secret-to-how-all-diets-work monthly 0.5 2020-01-25 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579959885641-OOE613HSH30ZP5IIACZM/Secret+to+how+all+diets+work..png Nutrition Blog - The secret to how ALL diets work. These or any of the other 9000 diets out there. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579960017278-0HO04T4GMZFQ5DKHN8ES/restrictive+diet.jpg Nutrition Blog - The secret to how ALL diets work. This is not sustainable or healthy. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579960078473-E2ZWBV000L2MS322GFR7/sad+bodybuilder.jpg Nutrition Blog - The secret to how ALL diets work. He missed a meal on his meal plan now the day is ruined. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579960128301-4QP0F6PT5VF85QOAR1C6/old+ways+new+doors.png Nutrition Blog - The secret to how ALL diets work. If you have been down the restrictive road before, let’s try something better. https://www.ebmfitnesssolutions.com/nutrition-blog/should-you-eat-differently-when-recovering-from-an-injury monthly 0.5 2020-01-24 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579905989041-29RDWSGAF3CKZ4VMNYWS/cartoon+rain+cloud.jpg Nutrition Blog - Should you eat differently when recovering from an injury? Is this you? https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579906030843-K2UMG2IGLZ93KYRHP9HB/phases+of+healing.jpg Nutrition Blog - Should you eat differently when recovering from an injury? https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579906084375-UM38BOIF8Y1NSRGKI087/PN+hand+guide.png Nutrition Blog - Should you eat differently when recovering from an injury? The Precision Nutrition Hand Guide to portion sizes is a helpful tool to figuring out how much you should be eating of certain types of food. https://www.ebmfitnesssolutions.com/nutrition-blog/how-to-meal-prep-in-the-real-world-and-2-recipes monthly 0.5 2020-01-24 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891278899-O5J89G7OUK09SWFP3MEK/Brayden+crazy+1.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. Crazy 1 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891299661-LO944C7IQRWCSJS74IRA/Myles+crazy+2.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. Crazy 2 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891319872-QI30FZDRD3I03QYFU9MS/Eli+crazy+3.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. Crazy 3 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891490102-KTGUDJCFDK6MOR1Z3XXD/IMG_4096.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. This is two packages and equaled about 3 lbs prior to cleaning. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891514737-FWEIE40YRP9YCBI9FHX0/IMG_4097.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. 3 good-sized sweet potatoes cut into different shapes but all roughly the same thickness. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891600191-Q2CDR3RPO9XLXOLO2Y6A/welcome+to+the+future.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891804418-RNQUFB7MOGW109V2UQN9/IMG_4101.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. Cajun-style sweet potatoes https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891831063-N6GF3E9OOLJZEOZS5UU2/IMG_4102.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. Cashew-crusted and some plain chicken https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579891979647-8BXG023KTBJ9JMPEJW1P/Myles+sandwich+prep+1.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579892066184-MIXQE90YDDIO1PKS9T3B/Myles+snadwich+prep+3.jpg Nutrition Blog - How to meal prep in the real world and 2 recipes. https://www.ebmfitnesssolutions.com/nutrition-blog/quick-dinner-recipe monthly 0.5 2020-01-24 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579832225230-2X6QVJ5167J1FAGB9OIX/Wild_and_crazy_guys.jpg Nutrition Blog - Quick dinner recipe. Classic. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579832293593-Q1WSP1A7E1AG99W2G1AE/Tuesday.png Nutrition Blog - Quick dinner recipe. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579832365363-3VBQRPSRQHKCP2GKLDHO/chicken+and+beet+noodles.jpg Nutrition Blog - Quick dinner recipe. https://www.ebmfitnesssolutions.com/nutrition-blog/protein-pancakes monthly 0.5 2020-01-23 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579814856386-IEC9UTAAM858T9EA3TQY/no+mix+pancake+ingredients.jpg Nutrition Blog - Pancakes without the pancake mix? [recipe] This is all you need. Almost all you need. There is one more optional ingredient I will share below. https://www.ebmfitnesssolutions.com/nutrition-blog/quick-and-dirty-breakfast monthly 0.5 2020-01-21 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579616498830-ZVCV7RHI62FFU559RCSC/egg+omelet+pic+1.jpg Nutrition Blog - A quick and dirty breakfast idea. Get one of these and use some of that. I will explain more in a minute https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579616603547-YVKKTLKD1G7QDV1DKF9D/egg+omelet+pic+2.jpg Nutrition Blog - A quick and dirty breakfast idea. This is what I chose for this round. You are only limited by you own imagination. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579616655116-8LKD83J1T0BJ3MY8OWNK/egg+omelet+pic+3.jpg Nutrition Blog - A quick and dirty breakfast idea. Yes, I have mad skillz with a knife. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579616738400-1FLZBFBDH13X7M9ETDSV/let+me+splain.jpg Nutrition Blog - A quick and dirty breakfast idea. Try reading a book sometime. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579616812611-KGHCRFMJ8LQFNQ7IWDD2/egg+omelet+pic+4+-+not+cooked.jpg Nutrition Blog - A quick and dirty breakfast idea. Hit these with a little love aka, seasoning, once all the ingredients are added. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579616875469-ECJWZCIGHLDS1DWAFADZ/egg+omelet+pic+5-+cooked.jpg Nutrition Blog - A quick and dirty breakfast idea. Finished product. https://www.ebmfitnesssolutions.com/nutrition-blog/protein-popsicles monthly 0.5 2020-01-20 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579550447090-W45IXQJ1IMGZJD2REG92/protein+popsicle.jpg Nutrition Blog - Protein popsicles [recipe] It's a treat but it's still good for you. https://www.ebmfitnesssolutions.com/nutrition-blog/protein-bites-recipe monthly 0.5 2020-01-21 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579574797242-6S20VRQB6UY730YYUT2X/protein+bites.jpg Nutrition Blog - Protein bites [recipe]. I don’t have the patience to make them look this nice. https://www.ebmfitnesssolutions.com/nutrition-blog/protein-smoothie-cheat-sheet monthly 0.5 2020-01-20 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579545175082-7RDZI6KS1PTLVDJZFIM8/proatmeal+cookie+smoothie.jpg Nutrition Blog - Protein smoothie cheat sheet. The proatmeal cookie is delicious. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579545291469-GSPKDIQETC584MJKBNN8/Banana-Oat-Smoothie.jpg Nutrition Blog - Protein smoothie cheat sheet. This one is a classic. https://www.ebmfitnesssolutions.com/nutrition-blog/meal-frequency-does-it-matter monthly 0.5 2020-01-20 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579493281692-FN5ECGOO0JTVVUKWXWKH/meal+clock.png Nutrition Blog - Meal frequency. Does it matter? Should you eat on a schedule? https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579493470932-FJLB7WAKSK3SZQIMSNR0/woke+up+late+meal+plan+ruined.jpg Nutrition Blog - Meal frequency. Does it matter? 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https://www.ebmfitnesssolutions.com/rehab-blog/hows-your-hip-hinge monthly 0.5 2023-09-05 https://www.ebmfitnesssolutions.com/rehab-blog/the-definitive-guide-to-back-pain-during-squats monthly 0.5 2024-09-01 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/5636b5d5-1249-4dd7-bd0e-e38bc2dd1bdf/LBP+during+squats.png Rehab Blog - How to Eliminate Back Pain During Squats Once And For All - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ebmfitnesssolutions.com/rehab-blog/the-definitive-guide-to-wrist-and-shoulder-pain-during-pushups monthly 0.5 2020-09-17 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1600349580539-WG4928RBIS4JHB76ZA77/t-rex+hates+pushups.jpg Rehab Blog - The definitive guide to shoulder/wrist pain during pushups. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1600349686819-Y2QULXNABANJB28ECSFZ/bad+pushup.jpg Rehab Blog - The definitive guide to shoulder/wrist pain during pushups. 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This is much harder than it looks. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1598636629849-6L2F5FEXPEOB5HVK7NEJ/Floor+slides+-+EBM+Fitness+Solutions_Moment.jpg Rehab Blog - The definitive guide to neck and shoulder pain when pressing overhead. https://www.ebmfitnesssolutions.com/rehab-blog/the-definitive-guide-to-knee-pain-during-squats monthly 0.5 2020-08-28 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1597859610762-8JFGY0PYHOGQOT9RXN4O/question+mark.png Rehab Blog - The definitive guide to knee pain during squats. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1597860457414-T23GPXIM9S9IA3EOIFQI/ball+squats.jpg Rehab Blog - The definitive guide to knee pain during squats. Ball squats = meh. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1597860489855-0935A4GBJ14DEWUM8ELD/smith+machine+squats.jpg Rehab Blog - The definitive guide to knee pain during squats. 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[video] https://www.ebmfitnesssolutions.com/rehab-blog/tired-of-low-back-pain monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579833075102-MSMHHJO3JI1SO5QGHKJY/whats+the+deal.jpg Rehab Blog - Tired of dealing with chronic low back pain? [video] https://www.ebmfitnesssolutions.com/rehab-blog/standing-thoracic-mobilization monthly 0.5 2020-01-21 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579649321579-H4HRKDM4N2ETD6POVNHL/spine.jpg Rehab Blog - Standing thoracic mobility [video]. It looks so harmless, like a calm lake except there are carnivorous fish waiting below the surface for you to put your foot in so they can rip it apart. 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Does this look like you or someone that you know? https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579619965355-KW2HVH0DS3CK099IP3ZJ/joint+malalignment.jpg Rehab Blog - How does posture get so messed up? The ankle bone is basically connected to your shoulder. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579620510985-4S9F911Z2QDZ3R7BZ6O0/referred+pain+from+neck.jpg Rehab Blog - How does posture get so messed up? That red stuff is not good red stuff. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579621899617-F0PH2QOR1N5XJ0RKXGRS/bad+exercise+technique.jpg Rehab Blog - How does posture get so messed up? Not proper technique. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579621870489-I3G8R1TCFKZA1WPXTPBJ/bad+exercise+technique+1.jpg Rehab Blog - How does posture get so messed up? 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https://www.ebmfitnesssolutions.com/home daily 1.0 2026-03-26 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579224531053-RMVSZ18W73JN1F696FWZ/IMG_0769.JPG Home https://www.ebmfitnesssolutions.com/who-is-dr-tom daily 0.75 2025-08-14 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1585414617586-93VQQBYUDONMWTLSOE18/IMG_2790.jpg Who is Dr. Tom? At EBM, I am able to blend my background in rehab with my background in fitness to produce a unique experience that gets people out of pain, stronger, moving better and back to doing things they had to stop doing. You have not had a training experience like this, I can promise you that. I love heavy metal music, drink way too much coffee and have been a life-long NY Giants fan. My credentials include: Doctor of Physical Therapy (DPT) Certified Athletic Trainer (ATC) Certified Strength and Conditioning Specialist (CSCS) Certified Nutrition Coach (Pn1) https://www.ebmfitnesssolutions.com/schedule-a-call daily 0.75 2020-01-16 https://www.ebmfitnesssolutions.com/trainwithebm daily 0.75 2022-02-01 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579232515886-9EK457A3JBY0IS3S3TDQ/Website+icons.png Train w/ EBM - 1:1 Training Is pain stopping you from training harder or, even worse, is it preventing you from even getting started? Are you tired of following cookie-cutter programs that do not get you results and leave you feeling more beat up and broken down than when you started? Training with EBM Fitness Solutions teaches you how to manage and, ultimately, resolve your pain, get the most out of your training, and maximizes your results. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579232571833-H7U2CMRS2I8BFW4JZUBF/Website+icons+%282%29.png Train w/ EBM - Online Training Online training is an exciting way to offer life-changing fitness coaching to clients. It can be utilized by anyone, anywhere, offering convenience, responsiveness, flexibility, and affordability. With it, I can empower my clients with more accountability and support without the limitations and expenses of the gym. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579234626449-LPNIMZVLNGN7GS5G5QY7/EBM+Fitness+Solutions+Nutrition+Program+%281%29.png Train w/ EBM - EBM’s Nutrition Coaching If you are ready for a better way to nutrition, look no further. This program is NOT built on restriction and willpower like all diets. Instead, you will focus on improving your habits and behaviors. This approach creates long-term, sustainable results. Something diets cannot produce. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/f80a8a15-402a-44eb-a0d6-a44c77e7d204/1.png Train w/ EBM https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579232600014-R4MX51MDHKGSJHD87DFY/Website+icons+%281%29.png Train w/ EBM - Small Group Training (SGT) SGT at EBM allows for the attention to detail from the 1:1 personal training with the energy and sense of community you get from group-based activities. Groups are kept small to allow complete customization of each person’s program. Every person in the group gets their own workout. No cookie-cutter workouts for everyone here. https://www.ebmfitnesssolutions.com/personal-training daily 0.75 2025-03-30 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579486459775-GZYB6496ZV8DR8F63NYM/EBM+sliding+scale.png personal training https://www.ebmfitnesssolutions.com/online-training daily 0.75 2021-11-23 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579295524611-T00RGUJAV241H4BLK5ZW/trust+me+im+a+doctor.png Online training https://www.ebmfitnesssolutions.com/small-group-training daily 0.75 2021-04-27 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579285552276-RE9B32TP6Y0PWXMX38O3/group+exercise.jpg small group training https://www.ebmfitnesssolutions.com/nutrition-coaching daily 0.75 2024-02-26 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579280283455-UM3RNKP87BDQY3OP2XG3/Secret+to+how+all+diets+work..png Nutrition Coaching https://www.ebmfitnesssolutions.com/blog daily 0.75 2024-02-08 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579490787342-4WD9130CLFYDKPR8DX8F/strength.jpg Blog https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579491219370-IRW4AF3OLTSZ7NTD4SL5/shoulder+pain.jpg Blog https://www.ebmfitnesssolutions.com/thank-you daily 0.75 2020-01-26 https://www.ebmfitnesssolutions.com/contact daily 0.75 2020-01-26 https://www.ebmfitnesssolutions.com/thank-you-2 daily 0.75 2020-01-26 https://www.ebmfitnesssolutions.com/thank-you-1 daily 0.75 2020-01-26 https://www.ebmfitnesssolutions.com/thank-you-7-reasons-youre-training-w-pain daily 0.75 2020-01-26 https://www.ebmfitnesssolutions.com/thank-you-healthy-snacks-and-apps-ebook daily 0.75 2020-01-26 https://www.ebmfitnesssolutions.com/ebmguides daily 0.75 2024-01-08 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1603905439480-YC0KOT21COEXOT549ULN/EBM%27s+Recipe+Book+%28thumbnail%29.png EBM Guides https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1592242762875-J8HJCPXFVW6KRAQGPP3T/The+Ultimate+Home+Workout+Guide.png EBM Guides https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1580129722975-PGOU4ESTY7NPM4IUX49O/7-Day+Strength+and+Mobility+Reboot.png EBM Guides https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1580130584404-B17PUPVD4T8BRFC4KU37/7%2Breasons%2Byou%2Bare%2Btraining%2Bwith%2Bpain.jpg EBM Guides https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1580131770299-68264IRBF3UVJHVGA6NZ/9+strategies.png EBM Guides https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1580132774736-9F9N940CGIXF7QOFBQFO/The+Complete+Neck+and+Shoulder+Rehab+Guide.png EBM Guides https://www.ebmfitnesssolutions.com/thank-you-ebms-recipe-book daily 0.75 2020-07-23 https://www.ebmfitnesssolutions.com/holiday-hustle-2020 daily 0.75 2020-10-15 https://www.ebmfitnesssolutions.com/paymentsuccess daily 0.75 2020-10-14 https://www.ebmfitnesssolutions.com/recipe-book daily 0.75 2020-10-28 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1603891766109-XKQPWP1J6TLRXKNV3WCX/2.png Recipe Book https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1603891789048-WE190R1ANI9IZIZ19BZV/3.png Recipe Book https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1603891841999-YXKGQDKKZJGEBEBHNAX3/4.png Recipe Book https://www.ebmfitnesssolutions.com/recipebooksuccess daily 0.75 2020-10-28 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1603906510484-M50YD4ROCHG7QYYEA2UU/Download+from+dropbox.png Recipe Book Payment Success https://www.ebmfitnesssolutions.com/resources daily 0.75 2025-08-14 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1609902891141-FRHOUATZLVOASEYI5560/Free+guide+pinwheel.png Resources - FREE Guides Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://www.ebmfitnesssolutions.com/ebm-online-training-programs daily 0.75 2021-11-05 https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1609904128564-MPSYEOYPHC28FPB1PB41/Odyssey+Program+2021+%285%29.png EBM Online Training Programs - Get started the right way. Most people give up on their exercise programs because they did not start at an appropriate place. The Odyssey Program is designed for beginners or someone who has not exercises in quite some time and is basically starting from scratch. Progressions are more gradual and there is adequate mobility/flexibility work included. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1611060357384-1ISMM88GLA56CPLA6YAC/New+Year%27s+Muscle+2.png EBM Online Training Programs - Tired of doing the same old routines? Are you looking for a program that is more challenging than a beginner program but something that can still be done at home? Look no further than the EBM’s New Year’s Muscle Program. It was originally designed as a follow up to EBM’s Holiday Hustle Program which runs from November to the end of December. But this program is great any time of year. https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1615254263251-IFO3WGUKBUKZGKPZMSJY/2.png EBM Online Training Programs - Home workouts can be awesome. Most people’s home workouts fail because they are not designed properly or they just try to duplicate their gym workouts at home. This is more of an advanced program. You will get stronger, get leaner, improve you conditioning and you will not feel beat up after following the program. 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