Pushing Through Only the Heel is DEAD

I always say a mistake isn’t a bad thing unless you don’t learn from it. Well, today you’re going to learn from MY mistake. I’ll take one for the team on this one.

Long story, short: Today, I shattered my big toe by dropping a barbell on it. I mean, it’s awful. I can’t put much weight on it, it’s completely bruised up, swollen and I would love to upload a picture of that so you could see how crazy it looks, but my feet are hideous so I’ll pass. Trust me.

I’ll live. I once got my foot (same foot) crushed by a 1999 Honda Civic, so compared to that this is basically nothing. The bright side is that this is going to be a teaching moment, and a very timely one.

Today, I’d like to teach you my thoughts on foot position during popular exercises like back squats, split squats, deadlifts, etc. This is something I picked up a while back from a coach named Mike Robertson. I added it into my training, my clients training and tried to make adjustments to make it even more successful during exercise.

I’d like to start off by saying that the concept of pushing through only your heels on an most lower body lifts is dead. It’s faulty, it doesn’t work and it might even make you weaker – in my opinion.

You do still need to feel the heel, though, along with two other regions of the foot – the first and fifth metatarsal heads. In other words, you need to maintain ground contact and exert force through the heel, the padding just under your big toe and the padding just under your pinky toe. Think of that as a triangle of force, with 33.333333333333333333333333333333333% (haha or one-third) of your “push” coming from each of those areas.


Recently, I’ve been getting a lot of questions about foot position after posting some Instagram split squat videos. So this is actually great timing.

You may have heard me tell you to find your heel, grip the ground or push your foot through the floor when you’re squatting, lunging or any other exercise. Those are just simple ways to help you put your foot in the right position based on what I see. It’s very important know that you need to use your whole foot when exercising, not just the heel like many people may believe.


If you put all the weight in your heels, you’re shifting your center of gravity. Let’s say you’re squatting and you overload the heels. You’re going to lose some ground connection in the upper half of your foot. You may not feel that happening, but it is. Worst case, your toed lift up from the ground and you fall backwards! On the fly (you won’t notice this either), your body is going to adapt because the human body is amazing. More than likely, you’re going to excessively arch your lower back, tip your pelvis forward and cause detriment to the activation and/or mobility of your entire lower body.

Another huge reason something called proprioception, which is basically your ability to sense your body positioning and movement. Your feet are your first contact with the ground. If you aren’t gripping that floor with your entire foot, you lose the ability to sense where you are at any point in a given movement. This affects strength, power, speed, mechanics, posture, balance – everything.

I’ve done this so many times. Everyone has. Eventually, you will feel the accumulation of that poor movement pattern and I don’t want that for you! But when you nail the right foot position, and a lot of my clients naturally nail it, you’ll feel ten times stronger. Seriously. I have legitimately seen people make drastic improvements in 30 seconds just by changing this one small detail.

So, to wrap it up; My toe being broken is actually really sad for me. It’s going to limit my lower body workouts a lot for the time being! But on a good note, I got to share some thoughts with you guys and hopefully help out anyone who may have been making this mistake. Continue to lift with the exact same form you do on everything, but implement this one tip and I guarantee the movement will be easier to achieve based on your foot position.

The Fishers 500 Sale!

In celebration of the 100th running of the Indianapolis 500, we’re having the Fishers 500 sale! Check the details below!

Sale Dates

May 22 – May 31 ONLY

Sale Details

We will credit your account with $100 to spend on training services for every $500 you spend on personal or group training.

Possible Options

Here are a few packages that would qualify you for this $100 bonus!

1.) Purchase ANY 1:1 personal training package at non-member pricing.

2.) Purchase ANY 1:1 personal training package of 24+ sessions at member pricing.

3.) Subscribe to our Stage 3 or Stage 4 All-Inclusive deals.

4.) Team up with a friend, family member or another member of the gym to put together a group training package of $500+



3 Grip Mistakes Undermining Your Bench Press, Deadlift and Lat Pulldowns

The stronger the grip, the stronger the man (or woman). Grip strength is one of the most overlooked aspects of training, yet it’s far more more important than people realize. Numerous studies have found that grip strength is a powerful indicator of one’s overall health. And several top strength and conditioning coaches use grip tests to analyze an athlete’s recovery speed when coming back from an injury.

When you are lifting, your grip can enhance—or ruin—your ability to perform an exercise. Slight tweaks to the positioning of your hand, wrist angle or thumb can dramatically affect your movement during an exercise, and the weight you can use during it.

In my own training, I’ve see a lot of exercise grip mistakes, but three seem the most common. The good news is that they are all pretty easy to fix, and that correcting them will pay huge dividends. Don’t let your own hands be the thing that holds you back. Fix these three issues today.

5 Weird Health Foods That Will Improve Your Performance

Are you staying up to date on the latest health food trends? There really aren’t any “new” foods, but plenty are “new to us.” For instance, kale, Greek yogurt and chia are ancient foods that have become trendy. They went from superfood status to packaged items like cheesy nacho kale chips, sugar-laden Greek yogurt with lots of flavor options and chocolate chunk Oreo chia pudding. Not cool and definitely not healthy.

Below are five health foods that will help you up your game—and have yet to be drenched in sugar and salt and parked in the snack food aisle.

Protein Bar or Candy Bar: Can you tell which is which?

Most protein bars are not good for you. In fact, most protein bars are just candy bars with one or two ingredients, like Whey Protein, added to increase the protein protein content.

With that being said, if you took the ingredients of a protein bar and compared them to the ingredients of a candy bar with added protein, would you be able to tell the difference? Try this 5-question quiz below and see if you can see the difference!

Vote for us for “Best Gym in Indy”

We need your vote! The Indy A-List voting for Best Gym in Indianapolis opened last week and we’re trying to become #1! Please take 2 minutes to cast your vote with a review here!


Quick Nutrition Tip, Reality Check and Chic-Fil-A Roast!

Things aren’t always what they seem – especially when it comes to food marketing. Witty copy writers and cool packaging seem to be the driving forces of unhealthy food products disguised as healthy grub.

The latest and greatest thing to hit the market is the Chic-Fil-A grilled nuggets. Their entire marketing campaign is imaging these little nugs as a healthy option. Healthier than a fried chicken sandwich? Absolutely? But, are they good for you? Not really.

Side note: I hate the word “nugget” in this context? Any farmers out there? Can you guys show me where, on a chicken, the “nugget” is located? I can find the breasts, wings and thighs but just can’t seem to find the nuggets. Hmm.


Here are the ingredients stated on the Chic-Fil-A website for these healthy nuggets:

Grilled chicken (whole breast filet, seasoning [water, apple cider vinegar, soybean oil, yeast extract, salt, modified corn starch, palm oil, dehydrated garlic, dehydrated onion, corn maltodextrin, sea salt, flavor, sugar, chicken stock, cane molasses, chicken fat, spice, natural flavor {including smoke}, dextrose, lemon peel, citric acid, red bell pepper, orange juice concentrate, grape juice concentrate, natural flavor, paprika, vinegar, xanthan gum, ascorbic acid, and spices]).

Seems a bit excessive. Again, this is better than their chicken sandwich but still doesn’t look like anything I’d want to eat.

According to their menu, a 12-count of these will cost you $5.75 solo or $8.59 as a combo meal (with a side). For the sake of simplicity, I’ll be using the solo option for the example below.

The macro-nutrition on the nuggets are as follows, according to Chic-Fil-A’s website:

  • 200 calories
  • 4.5g Fat
  • 34g Protein
  • 6g Carbohydrates

This is roughly the equivalent of 7 ounces of chicken from the supermarket. Also, the store-bought chicken won’t have any of the crappy ingredients listed above. You can season it on your own. The BIG difference is that you’re paying nearly 5-times the price!

You can get chicken breast at ANY store for around $3 per pound (on the high end). That means chicken is about $0.19 per ounce. At that price, a 7-ounce serving of store-bought chicken is $1.33 – compared to the $5.75 you’re paying at Chic-Fil-A.

I get a lot of people asking me what the best healthy on-the-go option is and if these Chic-Fil-A nuggets are a good candidate. The best healthy, on-the-go option is for you to plan ahead, be accountable and put in the effort needed to set yourself up for success!

If you can look at these stats and willingly pay a 332% price increase for compromised nutrient density instead of spending 1-hour per week planning your meals, then [HARSH TRUTH ALERT] you just don’t want “IT” bad enough.

I’m not meaning to pick on Chic-Fil-A, there are plenty of restaurants that fit this example. Chic-Fil-A commercials are just running at a constant right now so it was on the top of my mind. Shoutout to their marketing department!

But in all seriousness, I’m not saying dining out is the worst thing you could ever do. I’m saying dining out because you’re too busy, you just don’t have time to cook, it’s just so much more convenient, etc. is a lack of commitment, determination and effort.

Let dining out be your plan to fall back on or last resort, not what you depend on to get healthier. Because, trust me, these food corporations DO NOT have your back like I do.


The One Thing You MUST Have To Accomplish Goals

The recipe for success is a complicated one. It takes a lot of talent, a little bit of luck and a relentless work ethic — but even those three ingredients won’t guarantee success. It takes one more thing, and it’s something that is often overlooked.

Can You Survive This 500-Rep Barbell Challenge

500-Rep Barbell Challenge

Load the barbell at 50 percent of your body weight and complete 50 reps of the following:

  • Deadlift
  • Push Press
  • Squat
  • Bench Press
  • Bent-Over Row
  • Hang Clean
  • Front Squat
  • Ab Rollout (weight is just for the wheels)

With the bar only (45 pounds), complete 50 reps of the following:

  • Curls
  • SkullCrushers


  • Complete all 50 reps of one exercise before you move on to the next exercise.
  • Perform the exercises in the order listed above.
  • Maximum rest period at any time during the workout is 60 seconds. Whether it’s a break in a set or a transition to another exercise, don’t let the clock tick for more than 60 seconds.
  • Complete the challenge in one hour or less.

Can you survive the 500-rep barbell challenge?

Want more? Read the full article here.

We Want to Address Your BIGGEST Fitness Challenge!

We are committed to YOU at 1 & Only Fitness. No matter what the goal is or how hard it may seem to accomplish this goal, we’re going to do everything we can to give you the tools to be successful.

Some of the new initiatives we’re going to roll out in 2016 are seminars, workshops and lectures – which are free. We’re in the planning phase of holding our first workshop in April and would like input from YOU so this can be a very beneficial experience!

With that being said, we’ve already got some great topics lined up for the event(s) but would love to get input from our community of clients and members. What is your biggest fitness challenge? What stops you from hitting your goals? Answer the poll below to help us out, and in turn, help you and many others like you! Let’s all get healthier together.

What is the biggest challenge you run into while trying to accomplish your fitness goal(s)?

Diet Related Challenges
Exercise Related Challenges
Lack of Accountability/Guidance
Information Overload
Finding Time
Please Specify:

funny quizzes