In his book, “The Perfect Day Formula,” author Craig Ballantyne discusses what he calls the 5 Pillars of Transformation. These are common threads across hundreds of success stories – whether that’s something like success in one’s profession or finances or spiritual growth or, in our case: success in physical and mental transformation. Reading through these pillars: Which ones are […]
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PROTEIN: How much do you need and how do you get it?
If it’s one thing we’ve found after years of working in the gym setting with those who have weight loss or fitness performance goals it’s: Many are not getting enough protein. Why eat more protein? Protein: Repairs and helps your body’s tissues: hair, skin, nails, and muscles (if used) GROW! Allows your body to produce important molecules like enzymes, hormones, neurotransmitters, and […]
Fixing a common knee problem while lifting.
Do your knees cave in towards each other during heavy lifts? This is called knee valgus and, while very common, is not something we want to tolerate in our workouts. Having knee valgus while lifting not only teaches muscles improper movements, but it also puts the tendons and ligaments around the knee at risk for injury! There are many reasons […]
Good things come to those who…practice.
It takes practice to be good at things. I think we all know this deep down, but how easily we forget. “I want to eat better.” “I want to do a chin-up.” “I want to deadlift heavier.” “I want to drink more water.” “I want to stop eating so many sweets.” …and when we don’t […]
HIP FLEXOR STRETCHING: are you moving your femur to the back of the bus?
If it’s one thing we know in the world of “fitness for sport and everyday life” it’s that it’s essential to keep the hip flexors, aka the muscles that cross the front of the hip, happy. When they’re short and angry from sitting down for hours and hours each day, it causes the top of the pelvis to […]
From “reactionary” to “planned & purposeful” – where do you land?
If you fail to plan, you plan to fail ~benjamin franklin Imagine you are on vacation in New York City. You have been dropped off in Times Square, the only landmark you know. You plan to see the sights and take in all the city has to offer, but you haven’t so much as a […]
Avoid low back pain with this Deadlift set up tip.
Setting Up for Success Reducing low back pain in the Deadlift exercise A “deadlift” is simply the motion of picking a weight off the ground and safe variations of it are integrated into most of our member’s workouts. It’s one of the best exercises for making the body STRONG! While technically a lower-body exercise (hip hinge, to be […]
Recipes: chill out with these warming Wellness Drinks.
Just when Spring seemed to be blossoming, ‘ol blustery Winter is rolling back into West Michigan, calling for more blankets, sweaters, cozy nights, comfort foods and warm drinks. Instead of reaching for that second or third or fourth cup of coffee in the morning or hot toddy or glass of wine at night, we challenge […]
Functional Strength & Mobility: for Runners
Click here to Register for Monday, 3/19 Click here to Register for Tuesday, 3/20 Calling all Runners! Have you ever been curious about which strength training exercises will best translate to running? How about how to use a foam roller or other mobility tool for recovery and injury prevention? Join us for an evening with […]
The simple, powerful principle: “Do the hard thing first.”
Some days, you just don’t want to go to the gym. Or eat green leafy vegetables. Or go for a walk. Or drink only water. That’s not to say all these things are always the dreadful things (exercise can be really fun, we promise!) 🙂 but there’s a reason our members cite “accountability” as the #1 reason […]
