Shifting Your Focus at the Gym: Beyond the Leaderboard The leaderboard can be a great motivator, pushing you to perform better each day. However, focusing

What is Maximum Heart Rate (Max HR) and why is it important? Maximum Heart Rate (Max HR) is the highest heart rate (in beats per

Our clients work one-on-one with a coach for a variety of reasons. Some are not ready for group classes, others are recovering from an injury,

Lunges, split squats, and other unilateral leg movements are tremendous tools for building a strong, functional, and balanced body. Yet they tend to take a

Not every “fit” person follows a diet. Not every person who struggles with their body composition lacks self control. Finding the right foods, ratios, and

Most of us have no problem once we’re at the gym, on the trail, or biting into a salad. An object in motion tends to

You know that little 5 minute speech that the coach gives at the beginning of class? When they talk about the workout and how it

If you find yourself setting a goal, formally or informally then you’re off to a great start! After all, having a goal is better than

With Halloween right around the corner and Thanksgiving and Christmas following close behind it’s a great time to start thinking about the change of the

If you’re training a lot, chances are it feels like life is a bit chaotic. You may feel like you don’t have enough time for

“It’s not enough to exercise,“You have got to sleep. You have got to drink enough water. You have got to develop a practice around maintenance

Nutrition is one of the most important components of training for performance. The largely held belief that sugar and carbohydrates are bad for athletes has

When it comes to improving your diet you might always try to do a complete overhaul. You revamp the foods you eat and the behaviors

In 2016, author Derek Sivers wrote a series of blog posts that centered around directives to live by. One particular post titled “How to thrive

Stability training is an important and often overlooked element of training. Whether it’s your first day in the gym or you are a veteran athlete

6 months ago the thought of a worldwide quarantine would have seemed laughable. No travel, dining out, or social interaction…it’s an interesting thought, but that

Lateral movements often get overlooked, but these kinds of movements are actually the best way to prevent injuries and increase your athleticism. Lateral movements are

How do you judge your gut health? Do you base it on having a stomach ache or not? A stomach ache isn’t the only identifying

No doubt that in the past few months your workout routine has changed. Depending on the space available in your home and what equipment you

Under a Stay at Home order, a lot changes in your normal everyday activity. You aren’t doing your two-a-day workouts, maybe your parks are closed

If you’re more couch potato than health nut you want to take advantage of all the tips and tricks that you can. If you forget

Ever feel like all the hard work you’re putting in isn’t paying off? Maybe you are sticking to a diet that one of your friends

If you are thinking about trying out a new training routine it’s important for you to consider your goals versus the goals of the program.

More and more often these days we encounter folks living life through the lens of their smartphone. Ever since becoming a social influencer turned into

Since about 7000 B.C., alcohol has been a staple for gatherings in many cultures. You may have heard that wine can actually be a healthy

Documentaries like “Game Changers” have caused quite a stir in fitness and nutritional circles. The documentary advocates that plant-based diets are optimal for health. Using

res·o·lu·tion /ˌrezəˈlo͞oSH(ə)n/ noun a firm decision to do or not to do something. eg. “she kept her resolution not to see Anne any more” Some

After an intense workout of front squats or thrusters, you may have felt that burning pumped up sensation in your quads. Your pants are tighter

When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain

The body thrives on balance. Our muscles and joints are happiest when they are getting equal and total range of motion. The spine is no

Pukie the clown can attest. When it comes to training with intensity, we have to walk a fine line between achieving the desired stimulus and

Have you ever failed a rep in the same position over and over again? Like why won’t my body just work for me here?! Getting

This is it. The big one. And you probably already had it written off. Over the past few weeks you’ve probably heard a few phrases

Most people tend to rationalize their way through their nutritional decisions without much hard science (let’s face it usually no science) to back it up.

Did you know that a little bit of stress can actually maximize your performance? IF you’ve ever been in a flow state and totally lost

For some strange reason American’s have chosen the scale as their favorite way to track progress around their health. People derive their sense of self

How To Become A Fat Burning Woman Evolutionary women were built for childbearing. Unlike men, women have survival techniques that are unique to their bodies

Welcome to the Weight Buffet: How to Fuel Up for your Workout If the weights ever feel heavy after your warmup sets or you find

People tend to have polarized feelings about deadlifts. Either they love them or they hate them. If you love deadlifts this is usually for one

Heading into the new year, beach season, or anytime you have had “enough” with the way you look and feel about your body there are

If you could only buy one piece of equipment to accomplish all of your training what would you buy? Treadmills and cycles are great for

You’ve heard it before. “Breakfast is the most important meal of the day.” It’s become cliche. And like so many aphorisms you lose an important

When did “Fruits and Vegetables” become 1 word? Fruits and vegetables seems to have become one word when it comes to giving advice on a

CrossFit has exploded in popularity as a fun and effective way to get fit. It’s popularity has evolved because it works for everyday folks who

The top 8 Press variations you should be training instead There are an incredible number of options of exercises to train the chest and shoulder

Everything You Need To Know About Salt In Your Diet Long touted as “the bad guy” when it comes to heart health and blood pressure,

It’s the ultimate tradeoff you must face whether you’re an athlete, bodybuilder, or recreational gym goer. How do you structure your strength training routine and

Long touted as “the bad guy” when it comes to heart health and blood pressure, salt is starting to fight back with a different story.

Which lower body movement is “King of the Lifts”? The squat and deadlift are the two staple movements of a lower body training program. The

Have you ever started a workout and not quite felt ready? Like your body should be able to perform the exercise but it feels extra

There is a plethora of information on the interwebs when it comes to nutrition advice. Everyone claims to have the secret tip or biohack that

Shoulder pain is one of the most troubling ailments that can interrupt any avid gym goer. Exercise should be a place to relieve stress, build,

If you have ever tried to start a new healthy habit or perhaps eliminate an old one you know difficult change can be. Our bodies

Group fitness training is a highly effective way to train. Two popular methods of group training are CrossFit and Orangetheory Fitness. If you have been

Easy food swaps to keep you fit. Is there anything like a piping hot slice of pizza sliding out of the oven? How about a

Here is how to master it… Depending on your sport the importance of speed could be a defining characteristic of your success. Naturally track and

Whether you are a seasoned veteran or new to lifting, there always seems to be an area for improvement. As you train each day you

“Most people have the will to win, few have the will to prepare to win.” – Bob Knight Many people have diligent post workout recovery

“Greatness comes from humble beginnings; it comes from grunt work. It means you’re the least important person in the room—until you change that with results.”

As an athlete or someone who cares about their health and fitness it is important to make dietary choices that are nutritious. One of the

The truth about some of your favorite indulgences When you’ve gotten into a consistent fitness routine and finally started to feel good about the healthy

Many of us have suffered some kind of setback in life. Setbacks in the gym are sometimes the hardest for so many of us as

The Secret To Getting Your Teen To Excel In Sports (and life!) is NUTRITION!! This is the #1 way you can guarantee your teenager will

There are several things you can do to improve your recovery time after a workout: Cool down properly: After an intense workout, it’s important to

Burpees are a popular and effective exercise for improving fitness and overall health. Here are some reasons why burpees are good for you: Full-Body Workout:

Reverse lunges offer several advantages over forward lunges. One advantage is that they place less stress on the knee joint. This is because the movement

So many of us think that the most important part of recovery outside of the gym is a rest day.  While this is important, one

This past week our family of six took to the ski slopes for our first skiing spring break.  Within the first hour, I was wishing

Coaches ask you to ensure you show up on time, because we know how important it is for you to warm up your body before

Many times we are our harshest critics.  We beat ourselves up for all the small things we could have done better. We beat ourselves up

Confession: Last week I ditched working out seven days in a row. Why? It was cold out, it was dark and I was visiting family.

Have you ever wondered why so many coaches sound like a broken record when explaining the metcon? You might hear a lot of, “go lighter,

We preach consistency a lot in the gym because we feel it should be the foundation of everyone’s fitness journey, no matter if you are just starting out

You have busted your ass in the gym for months.  You are seeing muscles that you didn’t know existed.  You are able to fit in your

You’re never too old to get stronger and challenge your body to learn new things. Unfortunately, intimidation and skewed perspectives create barriers for women who

We all wanted to be the cool kid back in middle school.  The kid who could do it all and made it look effortless.  Well just like

We’ve all been there.  Perhaps you took a nice vacation and chose to let your body rest and recover….SMART!  Maybe you’ve been slammed with work and

One of the most common questions I receive from new athletes is “How often should I workout?”. My response is always the same “Depends on

The main goal for most, if not all, of our athletes, is all around health and fitness.   This means being strong and fit at the same

All of us joined the gym for different reasons.  Maybe it was coming off a doctors appointment with some news of borderline high blood pressure. 

Are you one that sets healthy goals and by the end of January you find yourself saying “I will get started tomorrow.” “I will find

Group Fitness is just one option we offer our members. Our group classes are 60-minutes in length. During that time we are moving from start

I’ve been nursing a sore shoulder for what feels like months now.   It has been so long I don’t recall what it feels like to

In my opinion inconsistency is one of the biggest reasons for minor aches and pains. And I am not just talking about inconsistency in your

I am writing this about 4 months postpartum and while I obviously have a million and one things to learn, there are a few key

Ok, things might look a little different this year for festivity and family gathers. One thing might not change is the food. We all have

All the messiness of the last 6 months continues to teach us a lot about ourselves. It reveals what we value, what we fear, and

Motivation is a feeling. Just like being angry, sad, happy or mad, motivation is a feeling that can come and go. It can depend on

Every one of our workouts begin with a warm up. The warm up usually lasts 8-10 minutes depending on the workout of the day and

I recently enjoyed a long run on a beautiful mountain trail and reflected on how restored I felt afterward. There is just something about crisp