New Site!



It has been a wild ride on this blog address, as I’ve been blogging on this site for almost 2 years now! Seems like such a short time, but so many ups and downs have been experienced along the way.

Some awesome facts about this site:

  1. My site traffic has increased 300% from when I first began blogging in January 2012.
  2. I’ve had viewers from over 100 different countries stop by to check out the site.
  3. This was my most viewed post: How Can I Become More Flexible for Dancing?
  4. I started this site first as a training log, and it obviously has evolved into something so much bigger.

Thank you all for the continued support. I hope to produce more great content at and please bookmark the site for updates and more!

Remember, you can follow me on Twitter @MiggsyBogues !

And subscribe to my YouTube Account !

Keep it funky.


How Can I Become More Flexible for Dancing?

As a pre-cursor to the following wall of text, I’ll be forthright and caution against the continuation of traditional static stretching methods for those of you who are flexible naturally.

While my justification for the stopping or reduction of static stretching can be viewed in the following links, I believe the methods and research below comprise the most up to date and sound methods that I’m aware of at the time for achieving increased flexibility, mobility in stiff joints, and achieving the straddle split while sparing the ligaments of the hip. Continue reading

Personal Updates and Changes for the Future!

Summer season almost drawing to an end, and people turning their minds towards the fall season ahead of them, I’d like to make a random, albeit necessary suggestion: keep your Vitamin D levels in check! Just because you aren’t outside, drinking some brews, getting a tan doesn’t mean you can’t get your requisite Vitamin D through supplementation. Read more HERE to get info on Vitamin D from

Continue reading

Applying the “Joint by Joint Approach” to the Knee in Dancers: Part 1

The knee is a fickle joint. On one end it is the cause for many major injuries, ranging from anterior knee pain, to ACL reconstruction. And on the other end, there has been a push for “ACL Injury Prevention” programs, largely aimed at the female demographic, but the way the Eagles have started their 2013 pre-season year, it seems someone needs to take notice of this as well.

Continue reading

Powerlifting Meet Weekend

This past weekend involved my participation in the USAPL meet in New Brunswick, New Jersey. Last Monday also marked my 25th birthday, so when people asked what I was doing to celebrate, I gingerly responded with, “cutting weight, eating chicken, and sleeping early when I can.” Needless to say, I did not do the “usual” celebration with power hours and late nights in the city. In fact, I saved the celebration for the weekend, where I found myself on this bad boy for literally hours:


This definitely took the edge off after a few nights of tossing and turning along with one whole day of fasting.

Continue reading

Morning Musings #10: 25 Lessons the Strength and Conditioning Industry Has Taught Me

Today I turn 25, and as I sit here drinking a greens and BCAA concoction, thinking back about 3 to 4 years ago at this same time when I was drinking a red bull vodka concoction, I would like to believe I’ve learned a thing or two about health, “fitness”, and what the strength and conditioning community has taught me professionally and personally.

Continue reading