All or nothing. I know a few people who gravitate toward that mindset. 🙂 “I ate something that wasn’t great for me” ==> Screw it; give me that ice cream now, too. “I didn’t hit that PR on my pull-up goal” ==> All that training was for nothing. “I’m doing the 26 day diet where I can’t have […]
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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 this: 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, […]
5-min FOAM ROLL ROUTINE (+ what area to NEVER roll)
Foam Rolling increases blood flow to the muscles, releases tight areas and prepares the body for movement. It’s a great way to mimic massage for improved fascial health and can help relieve soreness and immobility. We recommend our members perform about 5 minutes of foam rolling before entering into the main part of our warm-up, called RAMP (Range of Motion, Activation, Muscle Prep). It’s a wonderful […]
When I started “Noticing and Naming,” things changed…
We’ve all heard that being AWARE of an issue in our life is the first step to changing. And sometimes just becoming aware is an overwhelming enough step for a length of time until we are ready to replace it with something more positive. We call this“Noticing and Naming” and it’s a practice we do in our […]
Try this natural tranquilizer for the nervous system next time you need a mental reset.
More and more information is coming out highlighting the importance of proper breathing. Taking slow, deep belly breaths shifts our nervous system from “fight, flight or freeze” to “rest and digest.” Life has us fluctuating between these two nervous system continually and that’s a good thing. However, when we find ourselves stuck in “fight, flight or freeze” over […]
Obstacle Course Racing Team: FAQs
But I’m not a runner! Will I be able to do this type of race? We will provide you with a running program suited for beginners. While it is important to train your running fitness, it is not essential that you be a Rockstar runner. That is, the running (or walking) during the race takes […]
“Do not remove card” and other mind games.
Picture this: You’re at the grocery store – you ran in on the way home from work to grab some avocados for that guac you’re making with dinner, head to the checkout, enter your items, click “Finish and Pay” and insert your credit card chip into the machine. Wait….Wait…A sign flashes: “Do not remove card” You reach […]
Mike must have known I needed this quote.
This past summer, smack dab during a huge move to our new building, I saw this quote Mike posted on our office bulletin board. It’s a simple statement that packs a lot of power:Â Not “what could have been?” But “What could be?” How many times do you catch yourself dwelling on the past? Wishing you […]
Food Prep vs Meal Prep
Meal Prep. Pros: MealCons: Prep—Lol. Do you feel the same way? Meal prepping is finding recipes, making grocery lists, buying ingredients, and then prepping and assembling that recipe ahead of time. Here’s the thing for many of us, though: It takes a lot of time to research recipes. It takes a lot of time to shop just those ingredients. It takes […]
Can’t quite do a Push-Up? Try THIS, not that.
A Push-Up is one of those coveted exercises that, if you’re not able to do one, is usually a milestone goal. It’s one of the ultimate bodyweight moves since it not only strengthens your pushing muscles (chest, triceps, front of shoulders) but, when done properly, is really a total body workout. You may have been taught language like “real push-up” […]
