Workout of the Week: Double EMOM

Workout of the Week: Double EMOM This week’s workout of the week is something a little different. We are going to get away from the sandbags, but we will still be using a single kettlebell in the second part. So, this week we have a Double EMOM (Every Minute On

Garlic Mashed Cauliflower: Mashed Potato Substitute

Garlic Mashed Cauliflower This month we are going to add side dish recipes to the blog library.  A number of our nutrition program clients’ biggest complaint is having to give up mashed potatoes. Here we have Garlic Mashed Cauliflower, a great substitute for potatoes. This recipe is great on its

John Webb: Team Training Client

John Webb: Team Training Client Do you know John Webb? John has been a member at Body force for a few years now. Like many others he started coming because he wanted to in better shape and like lifting weights or as he like to say “Moving Iron”.  John started

Sandbag and Kettlebell WOW

Sandbag and Kettlebell Workout of the Week For this week’s workout of the week we are going back to using a combination of sandbags and kettlebells. We like the functional aspect of using Sandbags and kettlebells to work the entire body. We are only performing 3 different moves for this

Microwave Mexican Omelet

Microwave Mexican Omelet One more healthy, quick and easy breakfast recipe for the month. I found this recipe for Microwave Mexican Omelets at the website,, here is the link:  According to the direction this recipe takes about 5 minutes to make so it is perfect for a morning when

Christina Brockell: Team Training Client

Christina Brockell: Team Training Client 8 years ago, I was diagnosed with a thyroid condition that has been impossible to manage.  I was at my heaviest at the end of April 2017 weighing 176 pounds which resulted in a deep depression. My activities were very limited and I rarely left the house.

Obstacle Course Racing

Taking a departure from our normal workout blog this week I thought we would touch on something a little different. Obstacle Course Racing Savage Race…Tough Mudder…Spartan Race…DE Mud Run…Rugged Maniac…and so many more. Spring is coming quickly and so is obstacle course racing (OCR) season. And we are starting to

Crustless Vegetable Quiche

Crustless Vegetable Quiche From: Our healthy breakfast recipe theme would not be complete without a quiche receipe. This is a great way to change up the way we eat eggs. It can get boring eating the same omelet, or scrambled eggs, or egg sandwich day after day. Quiche gives a

Client Testimonial: Derek DeWitt

Have you met Derek? Derek has been a Team training client at Body Force for almost a year now. We first got to know Derek because he is the Executive Director of the Boys and Girls Clubs of Harford and Cecil Counties, and that organization is one we support through

Kettlebell Workout of the Week

We are ready to kick off another great week of training at Body Force. It has been a tough couple week as flu season is in full effect here in Cecil county. Seems like everyone has had it or has it, hopefully everyone is on their way to being fully