Sharing Knowledge

Decades of working with athletes have shown us what works and what doesn't, and we've made it our passion to share that with you. 

Why Are You Here?

The journey of getting healthier is not always an easy one. That’s why before you even begin we want you to think about why you are here. Why do you want to get and stay healthy? Why do you want to change your eating habits, your workout habits, and ultimately your lifestyle?

We’re going to challenge you to get a journal and really ponder this. Now, you might wonder, why should you figure out your “why”? Simply put, discovering your reasons why can help you stay motivated in the tough times. And, there will be tough times. 

When you get two weeks, four weeks, or even a few months into your healthy lifestyle journey, you need to always go back to why you are here. It’s what will keep you going. It’s what will help you keep putting in the work and showing up. 

Don’t overthink it, but we do want you to get crystal clear on this. Think about where you are right now in this present moment, and where you want to be. Go for a walk or a...

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It’s About The Journey

Deciding we want something is kind of funny. Sometimes, making the decision is as simple as going and getting it. For example, if you want light in a room, you flip a light switch and the room changes from dark to light. 

A life change though, that’s not as easy flipping a switch. It’s more like turning the dial of a dimmer. It won’t happen instantly, but with time it will happen. True change, like changing your body, your workout habits, your eating habits - that is a journey towards making a better lifestyle for yourself. 

I like to think of changing one’s lifestyle like working a jigsaw puzzle. You can sit down with all of your pieces and slowly put them together, but it may take a while to start seeing the picture. It will take dedication, and you’ll have to keep showing up and doing the work. 

Eventually, over time, your pieces will all fall into place and you’ll be able to see the picture. The picture you will see may not look...

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What are viruses?

Virus’s are very tiny germs, much smaller then bacteria. They are made up of genetic material with an outside protein exterior. They have some unique characteristics.
  1. They are not able to make protein like some other cells.
  2. They are totally dependent on their host for survival.
  3. They can reproduce while inside the host cell.
  4. A strong immune system can keep viruses from multiplying.
  5. Im a compromised immune system, the virus inserts it’s genetic material into the cell and begins to produce more viruses in the host cell.
  6. Each virus has a unique shape, and is attracted to very specific organs in the body.
It is generally accepted that once a virus is in the cell it seldom leaves. Medication, vitamins and herbs that have proven to be effective simply suppress the virus and limit its ability to reproduce. A strong immune system is the key to prevention. The key elements of this strategy are:
  1. Eating a variety of whole foods.
  2. 2000mg or vitamin C
  3. 50-90ng/ml of...
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Real Change is All About Consistency

Do you want to change your body, and therefore, change your life? If so, then you have to be consistent. That is the key to transformation. The truth is, even a mediocre program can give you results when you’re consistent. Consistency with a better program? That’s when you see a dramatic change.

A common question we get is “how much do I have to do to get results?” The answer is that what you get out is what you put in. Our programs are catered to each individual. And, when you do the work, you get the maximum results for your efforts. However, if you aren’t doing the work, no amount of customization for a health and fitness regimen will matter. 

Take the example of how to do handstand walking. The average person in good health might be able to do a handstand, but most likely they wouldn’t be able to walk on their hands. In fact, most people wouldn’t even be able to do a handstand at all. But, if they consistently worked on it, and kept...

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Health As Easy As Breathing

We don’t think much about breathing. We do it all day, every day. After all, if we’re not breathing, we’re not alive. But are you breathing correctly? There’s a lot of focus on training and working out. There is even significant attention given to nutrition, but you have to talk about breathing to when you’re trying to learn how to be healthier inside and out. 

It’s critical that you practice breathing, and train yourself to do it the right way. When you aren’t breathing correctly, training can become much more difficult. As you exert your body, and get out of breath, correcting your breathing can be the key to getting you safely through your workouts and enjoying maximum results from your efforts. 

Breathing is The Most Important to Your Health Regimen

People are always surprised, but when people ask me what’s the most important thing to do to be healthy, I tell them breathing. Your breath practice can be the difference...

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Give Yourself a Cold Snap

Another trend that has been coming up a lot lately is the cold. Not the weather specifically, but cold exposure to your body such as with a cold shower. Is there a real benefit to it? And if so, how can you start implementing them into your life?

In my opinion yes, cold exposure can be beneficial to your body. However, like any change that you’re making, you don’t just jump in with both feet. You have to train your body to make changes. 

Benefits of Cold Exposure

Our bodies are used to being comfortable. After years of using air conditioners and heaters, we aren’t used to adapting to drastic temperature changes. I believe that this comfort is one of the reasons are metabolisms have slowed and our immune systems have weakened. One way to jolt your system is to get it used to cold exposure. Short of cold therapy, the fastest way for most people to do this is by taking cold showers. 

The benefits of cold showers are:

  • Activate brown adipose tissue (helps...
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Is Stretching Bad for You?

As with many things in the fitness industry, there are a lot of misconceptions about the topic of stretching. A common question we hear is, “Is stretching bad for you?” There are people that talk ad nauseum about how it’s so good for you and say that you should do it every day. Then, there are others who say it’s not necessary, or worse, that it’s bad for you. Who’s right? Let’s discuss this. 

Stretching is Good for You, But…

Bad stretching is bad for you. Or rather, bad practices in stretching are what’s actually bad for you. Your body does need stretching, but it’s something you need to get used to doing, and you need to do it the right way. What does that mean exactly?

Stretching is important for your body, and it's a part of the mobility practice that we share with our clients. However, it’s not the end-all, be-all. Stretching is not the only thing you should focus on. You should be stretching in some...

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Improve Your Mobility to Decrease the Risk of Injury

A common misconception about the word mobility is that it means someone is flexible. This is actually an inaccurate definition. To have mobility is not about flexibility, and it’s also not about strength - though both of those elements are components of mobility. It’s about range of motion. Mobility defined is the ability of a joint to move actively through a range of motion, and for the body to be stable while completing that motion. 

Just because you are flexible or strong doesn’t mean you’re stable. Picture someone trying to reach for an item and being off balance. While they can stretch their limb without pain, if they don’t have mobility, they are not stable enough to do it without falling or becoming imbalanced. 

A lot of injuries can occur due to a lack of mobility. If you overextend yourself while working out, or even just doing day to day activities, you can become injured. Your joints can be hyper-extended, your tissues and muscles...

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What Are Functional Movements?

Functional movement is a phrase used by gym trainers and both big and small facilities. It’s a phrase I don’t really like because of the misconceptions about what it means. People will call something a functional movement class or exercise, and they use it as a buzzword, without explaining what functional movements are. 

Functional movements are those movements that help us with everyday life. For example, an athlete needs to be able to bend, squat, run, leap, etc… These are all functional movements. A mom at home needs to be able to bend over to pick up her kids or squat down to empty the dishwasher. So a functional movement is something you need to be able to do in daily life. 

Your functional movements are core-centric. A great example of one is the squat. This is actually a resting position. Interestingly enough, as children, most people are able to easily perform this movement. Then, as we age, we become less able to squat if we’re not...

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Real Talk About Intermittent Fasting

In this post, we’re going to explore intermittent fasting. This is yet another form of dieting that has had a significant surge of popularity lately, but there are several things that people need to know about this way of eating before just blindly jumping in. With that in mind, here’s some real talk about intermittent fasting:

First, What is Intermittent Fasting?

In the most basic sense, intermittent fasting is a form of dieting that consists of two periods - eating periods (also called feasting or feeding periods) and fasting (non-eating) periods. During the fasting period, you are not supposed to consume anything but water, or unflavored coffee or teas. Once you have consumed something other than these substances (usually 25 to 50 calories or more), you have broken the fast. 

That is actually where the word breakfast comes from - it means to break the fast from the six to 12-hour window since your last meal the night before. Intermittent fasting increases the...

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