Golf Performance Workshop

Join us this Summer for Premier Fitness System’s 2nd Golf Performance Workshop! 2 Days of hands on learning to train like the pros! Great for golfers and trainers at any skill level w a desire to learn how to take your game to the next level! July 15/16
• PFS Performance Foundations
• Biomechincs & performance assessment
• […]

By |May 2nd, 2017|Blog|2 Comments

6 Week Ketogenic Diet For Weight Loss and Anti Cancer: Change Your Life in 6 Weeks

Six week Keto Diet challenge complete!

My main reason for this experiment was to test the ketogenic diet for weight loss, decrease in body fat and its anti-cancer effects. Cancer is a horrible disease that affects so many people.

What is the ketogenic diet? Click here >>

I can honestly say this is the best I have […]

By |November 23rd, 2016|Blog, Nutrition|0 Comments

What Can Be Accomplished with a Quality Approach and a Healthy Mindset

This is a really cool letter from a client. It is a testament to what can be accomplished with a quality approach to training and a healthy mindset.

Dearest Brandon and the entire PFS Staff;
Today marks the completion of four full months at PFS for me. Today’s Friday class is class #36 for September plus having […]

By |November 22nd, 2016|Blog|0 Comments

FREE Mobility Program for Golfers

Most golfers I come across have no idea what they should be doing for workouts to help their game.  Whether that means weight training, cardio, stretching, or focusing on mobility, they don’t have a clue. Not only do most not know what to do in the gym, but those who do go don’t tend to […]

By |September 19th, 2016|Blog, Flexibility/Mobility, Golf Fitness, Videos|0 Comments

Handstand Workshop all Levels Welcome

Check out the FB event page and let us know you want to attend.

Cost is $40 and there is a limited amount of spots. Participants can also attend our 9am Flow class as a bonus for signing up for the workshop.

Join us for this 2 hour workshop diving into all the crucial pieces involved in […]

By |June 24th, 2016|Blog, Community|0 Comments

Take Responsibility for your HEALTH – Whats on Greg’s Mind

Today it hit me hard that here we are trying to help clients get better but they’re not doing their part.  Upholding their end of the bargain so we can help them get better.  They show up week after week for their workouts but they’re not taking care of themselves outside the gym.  Massages, doctors […]

By |June 13th, 2016|Blog|1 Comment

Why we all should train FUNCTIONALLY | What is on Greg’s Mind?

Too often in our industry we see people who come in the studio in their fifties that were the cause of their own demise in their 20’s and 30’s due to improper exercise practices.  I would say you have two types.  You have Johnny Pecs who is all about big chest, biceps, shoulders, abs and […]

By |June 7th, 2016|Blog|0 Comments

Jefferson Curl Part 2: The Case Against

Jefferson Curl Part 2

The Case Against…

Check out part one if just picking this up.  It will get you up to speed why we are looking into the Jefferson Curl (JC) or loaded flexion.

Today we are making an evidenced based case against the JC using Dr. Sacket’s criteria, which includes best available research, clinical expertise, and patient […]

By |June 7th, 2016|Uncategorized|0 Comments

Jefferson Curl Part 1

Should you Jefferson Curl?

I recently was listening to a Tim Ferris podcast, and he had on Coach Sommer.  Coach is founder of GymnasticBodies and a former US National Gymnastics Coach.  Fair to say that he has a ton of experience and a wealth of knowledge.  When asked if he had to prescribe 3-5 exercises/stretches for common […]

By |June 6th, 2016|Uncategorized|1 Comment

A Insighfull Comment From a New Member

“Adding becoming a Ninja Warrior to my Primal Warrior status and education.. 💪🏻👊🏻Movement. There is so much more to movement. It is a practice, with intention, that has a powerful carry over into our lives everywhere. The quality of our lives is directly proportionate to the emotional state we live in and the standards we […]

By |June 1st, 2016|Blog|1 Comment

Get Rid of Back and Shoulder Pain with 2 Basic Exercises

In the last couple years I honestly can say I have grown more personally and professionally than I ever have. Some of this growth was forced! Which for some reason tends to be the main reason we change as humans. It takes a major life event like a heart attack or major disease. For me […]

By |May 20th, 2016|Blog, Exercises, Flexibility/Mobility, Golf Fitness|2 Comments

Don’t Be a Sea Squirt

Don’t be a sea squirt.  I’ll tell you why in a little bit.

A sea squirt is about as primitive as it gets.  It gets a lot of attention due to the similarity of their nervous system to ours.  It is actually theorized by evolutionary biologists that a sea squirt is one of our oldest relatives.  […]

By |May 18th, 2016|Blog|0 Comments

PFS’ Client of the Month, Susan : “You Just Have To Start”

Susan has been training with Greg at PFS for 14 years! Listen to why she comes coming back for more!


PFS: How has PFS helped you the most?


The education I get from him [Greg] every time I work out. I wouldn’t go anywhere else.

I do a lot of activities that I never did before!

Obviously it’s to […]

By |May 2nd, 2016|Blog|0 Comments

The PFS Principles

What is your outcome measure?
When most people are asked this question, various responses are made. All of them plenty logical. What you typically will not hear is movement health. I am going to make a case as to why this should be an A1 priority over all other pursuits. Some of these other pursuits may include […]

By |May 1st, 2016|Blog|0 Comments

DO Sweat the Small Stuff


When it comes to warm & fuzzy inspirational quotes about life, we are often told “don’t sweat the small stuff”. But when it comes to our health and our fitness, this could not be farther from the truth.


In fact, it was one of my own clients who, when I was in the midst of explaining […]

By |April 28th, 2016|Blog|0 Comments

How to Stay Forever Young


How to Stay Forever Young


I am told all the time from people that they are simply “too old” to exercise. But what these people don’t know is that by not doing anything, they are actually making themselves older! On the flip side, when people keep moving, no matter how small or gentle, we enable our […]

By |April 1st, 2016|Blog|0 Comments

Client of the Month, Mark Kogan, on Why PFS is Good for the Mind & Body

Meet our client of the month, Mark Kogan! Watch Mark explain why PFS is good for the mind & body.

Mark has made tremendous progress at PFS. He came to PFS at the recommendation of his golf coach, who was “smitten with the atmosphere, as well as the training technique – functional and oriented to what [Mark] […]

By |March 31st, 2016|Blog|1 Comment

Your Best Workout Might Not Be What You Think


Have you ever had the intention of going for a long run or swim or doing a high intensity interval cardio session (or whatever your workout of choice might be) only to feel less than stellar? You probably decided to push through your fatigue, stress, or tightness because someone once told you pain is gain, […]

By |March 24th, 2016|Blog|2 Comments

Making Movement Matter

We constantly see new fads and trends swing in and out of the fitness industry. Some are steeped in rich cultural & historical tradition, while others are simply a modern fabrication. So what makes one fitness philosophy stick over another?

When we look at the different fads that exist and why, it very quickly becomes quite […]

By |March 9th, 2016|Blog|0 Comments

Rory vs Brandel

Here we go again… The argument between Rory and Chamblee regarding his exercise regimen has started the conversation about fitness and how an athlete in this case a golfer should prepare.  Chamblee recently expressed concerns about Rory’s “extensive weightlifting” and the adverse effects it may have on his future.  Rory of course fired back via […]

By |February 19th, 2016|Uncategorized|1 Comment

Olympic Swimmer Warm-Up Routine

For both elite athletes and average Joe’s having mobility and more specifically extension in the thoracic spine is extremely important. As a result of our daily lifestyles and bad training habits we lose the ability to segment our spine.  As humans we are programmed to move in the most energy efficient ways and when it […]

By |February 11th, 2016|Blog, Workouts|0 Comments

Premier Fitness Systems – A fundamental Approach To Make You a Better Athlete

Modern Approach to Acquisition of Motor Skills: Dynamic Systems Theory

Previously movement scientists believed that we had motor programs encoded in our brain, and essentially a button would be pressed and out would come a gross motor pattern. This led to the prevailing thought that the expert athlete had less noise when completing movements. Training resulted […]

By |January 26th, 2016|Blog|0 Comments

Shoulder Performance: Questioning Rotator Cuff Specific Training

  The shoulder is not well understood and poorly trained. One reason is from bodybuilding culture, which has infected society with isolation exercises and no understanding of how the shoulder functions. The typical shoulder program is some sort of military press, anterior and lateral deltoid raises, and maybe isolated rotator cuff exercises. Once you get […]

By |December 10th, 2015|Blog, Exercises, Golf Fitness, Strength, Videos, Workouts|0 Comments

Return To The Fundamentals – How to Crawl & Roll

A Return to the Fundamentals: Why we crawl and roll

Why? What’s the point of performing these movements?

Ask yourself a question… what is the most fundamental of all movement patterns? To answer this, think about a baby. What compels a baby to start moving? It has to do with survival instincts, curiosity, and desire to explore […]

By |December 1st, 2015|Blog, Exercises, Flexibility/Mobility, Golf Fitness, Videos|0 Comments

Personal Training that makes you a better ATHLETE

Anti-fragile training can be one of the most important parts of an athlete’s program.  When I say athlete I’m talking about the NFL players on the field on Sunday to your modern day Spartan Race junkie, or every day crossfitter in the gym trying to get more muscle ups.  When it comes to injuries, most […]

By |October 7th, 2015|Blog|0 Comments

Stretch Your Hamstrings To Play Better Golf With The Pancake Stretch

In this post we are going to teach you one of our favorite mobility drills for increasing the mobility in the hamstrings and hips! The world famous pancake stretch! Done correctly this exercise can drastically increase the length in your hamstrings which will allow your glutes to fire and increase your driving distance dramatically.

First, lets […]

By |September 18th, 2015|Blog, Exercises, Flexibility/Mobility, Golf Fitness|0 Comments

The Busy Mom’s 20-Minute Hiit Workout | Premier Fitness Systems

Here at PFS, we know you need superfast workouts that burn fat, tone muscles, and keep your body working hard. So we’ve designed this 20-Minute at home HIIT workout for mom’s guaranteed to challenge your fitness game when you have a few minutes to devote to yourself!

Most people tend to think that they need to […]

By |September 16th, 2015|Blog, Workouts|0 Comments

Lose The Shoes! Benefits of Barefoot Training


Chris McDougall, author of Born to Run, (Born To Run ) says normal running shoes remove the use of toes, critical for balance. The arch is naturally designed to collapse but the thick-heeled sole neutralizes it, he adds. “It’s like shutting down the dashboard on your car.” He says there is no science behind barefoot […]

By |September 9th, 2015|Blog|1 Comment

Healthy Eating Made Easy – Understanding Gluten Free

It’s Not a Diet! It’s a Lifestyle

Nutrition is the gateway to great health! If you do not create healthy habits you will not succeed in your health and fitness goals. Healthy nutritional habits will benefit athletic performance, body composition, daily energy and even sleep patterns.

You do not have to drink protein drinks, eat broiled chicken […]

By |August 28th, 2015|Blog, Nutrition, Uncategorized|0 Comments

Meal Plan Preparation For Optimal Health And Success

In my experience as a fitness professional one of the greatest challenges for my clients to adapt to is the importance of nutrition and how much work it really is. I educate clients that for optimal success, just like in your fitness and workout plan, you have to have a nutrition plan as well. Not […]

By |July 8th, 2015|Uncategorized|0 Comments