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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. 

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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What You Need to Know About Hormones and Aging

Aging is a fact of life. It’s not good, it’s not bad, it’s just something we all do with time. As we age, our bodies change. One thing that starts to change within our bodies as we age, is our hormones. They can get out of balance, and as a result, we experience undesirable effects mentally, physically, and even emotionally. 

Today, we’ll cover three hormones that have a direct impact on your body that you may not realize that you actually have the power to control. Those three hormones are insulin, cortisol, and vitamin D. Insulin is affected by the foods you eat. For example, people who consume a lot of sugar, carbohydrates and processed foods are more likely to have high levels of insulin. These high levels can lead to being pre-diabetic, or having type one or type two diabetes.

Cortisol is related to stress. When we are stressed, our body produces it to protect us. The problem is our body doesn’t know if the reason we are stressed is not about...

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Fast Facts About The Keto Diet

Let’s talk about the keto diet. It’s a popular approach to dieting right now, but is it the best manner in which to lose weight? Here are some fast facts related to it, that may help you decide if it’s right for you. 

First and foremost, the ketogenic approach is like most diets in that it too, is quite restrictive. That is the literal definition of going on a diet – to restrict oneself from certain foods, caloric content, or number of calories for medical or weight loss purposes. 

Believe it or not, the keto diet is not new. It’s actually been around for more than a century, and some doctors have even used it to successfully treat epilepsy. But, it’s important to note that it’s a very strict low-carb diet. The way it works is by changing your body’s fuel source. 

Not only is it low-carb, it’s a moderate protein diet. While on the keto diet, you can’t consume too much protein because once you reach a certain...

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Do You Need a Mindset Reset?

You may have heard the phrase “what you think about, you bring about.” This is just as true for your diet and exercise regimen as it is for every aspect of your life. Your mindset determines how successful you will be in attaining your goals. Therefore, if your goal is to lose weight and get in shape, you need to be in the mindset of someone who is physically and nutritionally healthy. In this post, we’ll explore what that looks like. 

The Mindset of a Healthy Person

Your mindset is not about the number of fitness classes you made it to in a week, or how many healthy meals you consumed. It’s about why you’re going to those classes and eating those nutritious options in the first place. Ask yourself, why do you want to eat a healthy diet and work out? If you're like most of our clients, the answer is that you want to look and feel good. 

Once you have settled on the mindset of looking and feeling good, you can use that to dictate your future...

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