One of the questions I get asked a lot is “how do I figure out what to eat before and after I train?” Here are the guidelines I give my athletes to devise their pre, intra (during), and post training fueling strategies. Pre-Training If you’re able to eat before you train, shoot to consume 30Continue Reading Training and Timing When to Eat
16 Minute EMOM (Every Minute On the Minute) Perform: Minute 1- 20 Flutter Kicks Minute 2- 20 Scissor Kicks Minute 3- 12 Leg Lifts Minute 4- 5 Downward Dog to Cobra Notes For the kicks and leg lifts make sure the small of the back is on the ground the whole time. If youContinue Reading October 25th Core and Accessory WOD
Recovery- the work that’s put in behind the scenes to make our training worthwhile. Building an effective recovery protocol is paramount to ensure all your hard work at the gym, on the bike, in the pool, or on the track doesn’t go to waste. Knowing how to build that protocol and what your body needsContinue Reading Building An Effective Recovery Protocol
Yup. I get it. Today could be a rest day for you. Lucky for us we can make a 10-minute core workout part of our active recovery! Are your abs sore from this week? Perform this routine and they WILL feel better! Perform 5 rounds of: 4 downward dogs into cobra stretch (each downward dog into cobra isContinue Reading April 15th 2018 CORE WOD
Walk into my gym on any given day and there likely will be at least one woman working out. She’s somebody’s mom, or daughter, or wife. Sweat creases her brow and she gives her all to the moment. Her arms are shapely from pushing herself. Her legs strong from the weight she moves. She comesContinue Reading Inspiration
Most athletes are constantly looking for an edge to improve performance, get stronger, sleep better, and recover faster. With the advances in technology, science, and shared information we have at our disposal a plethora of knowledge on the supplements now available to help us be the best in our chosen sport. And no we’re notContinue Reading 6 Supplements for Sports Performance You Probably Didn’t Know About
Keto. Paleo. Low Carb. High Carb. Intermittent Fasting. If It Fits Your Macros. Zone Diet. You name it and it’s probably up for discussion in the gym. Everyone has an opinion and probably half your workout buddies have tried at least one of these diets. Some swear by them, others just want their donuts. IsContinue Reading Is There A “Best Diet” For Crossfitters?
There’s a difference between comparing and competing. So stop with the “only” and the “just”. Your back squat isn’t “only 200” or “not very good”. Your back squat is where it is because of all the things that make up you. Your body composition, the foods you feed yourself, the time you have toContinue Reading Stop Breaking Yourself Down
Your body likes to stay the same. It’s called homeostasis. Your body does NOT want to change. Sometimes it will work really hard to keep you from changing. But change CAN be good if it’s done right. Are you down to the last 10 or 20 pounds and can’t seem to get it off? It mightContinue Reading Trying to lose weight? Change Things up for Improved Results.