The Most Underrated Exercise You’re Not Doing
Everyone wants the same things:Get stronger.Build muscle.Drop some body fat.Move better. And most people think the answer is more sets, more machines, or a new program. Sometimes the missing ingredient is much simpler. It’s the loaded carry. Why Are Loaded Carries so Important?A loaded carry is exactly what it sounds like– pick something up and walk […]
The Soleus: Your Body’s Second Heart
When most people think about lower body muscles, they think glutes, quads, hamstrings, and maybe calves if they’re feeling ambitious. Almost no one talks about the soleus– and that’s probably because you’ve never heard of it. The soleus is a deep calf muscle that sits underneath the larger, more visible gastrocnemius (the muscle that pops when […]
What Zone Are You In?
This week, we’re going to break down the importance of heart rate based training. Recently, we have been focusing more on heart rate fluctuations with our individual clients, and we’ve also been encouraging our group members to check in on where their heart rate actually goes during a training bout. Most people train based on […]
How to Build Stronger Mitochondria
Inside every cell in your body live tiny structures called mitochondria. Their job is to produce Adenosine Triphosphate (ATP)– the energy that fuels movement, recovery, immune function, and mental clarity. When mitochondria are strong and efficient, your body performs at a high level. When they are stressed or damaged, energy drops, recovery slows, and long-term health can suffer. […]
Dynamic vs Static Stretching
Stretching– we all know we should be doing more of it! However, it’s usually the first thing we skip when we’re short on time. On top of that, there’s no shortage of conflicting information about what type of stretching is considered best. It always has to be what’s best, doesn’t it? Well in this case, […]
Fats: Know the Difference
As you may have heard, the government has (FINALLY!!!!) flipped the food pyramid and placed a larger emphasis on protein and healthy fats in our diets. We’ve covered protein quite a bit already, so today we’re going to zero in on fats– specifically, the different types and which ones you should prioritize versus avoid. When […]
What is a Trigger Point?
At some point, you’ve probably said something like, “I have a knot in my shoulder,” or “My hip feels tight no matter what I do.” Nine times out of ten, what you’re dealing with is a trigger point. A trigger point is a small, localized area of muscle tissue that’s stuck in a contracted state. Instead of […]
Don’t Neglect the Neck
I think one of the most overlooked areas of the body is everything above the shoulders. I’m sure some of you think I’m talking about your brain, but I’m actually talking about your neck. There are a ton of moving parts, muscles, and nerves running through the neck that need to function optimally. And with […]
Not All Strength Training Is The Same
One of the more common questions we get in the gym is some version of: “What kind of training should I be doing?” And usually, the confusion comes from lumping all strength training into one big category. The truth is, not all strength training is created equal. Let’s break down the three most common styles […]
The Age-Old Myth
It’s the age-old myth we’ve been battling in the fitness industry forever:“Lifting weights makes women bulky.” This couldn’t be further from the truth. That is why I am going to explain why that fear is so misplaced—and why strength training is one of the best things women can do for their bodies. On average, women have about […]