Category Archive for "Fitness Tips"

Swimming Recovery

Swimming for Recovery

February 9, 2016
Maddy Curley

I’ve always been a big fan of pools, just not necessarily for workouts. Recently, however, I have implemented swimming into my recovery workouts and the pool is proving to be beneficial training grounds. Here are four reasons why you should…

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Post Workout Power

The Power of the Post Workout

February 4, 2016
Jourdan Mercurio

As a nutritionist, one of the most common things I hear from clients is, “I am not hungry after I work out”. This is the time when I have to play mean and tell them, “too bad”. Fueling your body…

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Your Only Competition is Yourself

January 29, 2016
Lindy Barber

Your only competition is yourself. We all start somewhere. We all walk into a new gym for the first time, sign up and contemplate what future goals we hope to accomplish there. We start out really well, just trying to…

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Get your first muscle up

Get Your First Muscle Up

January 12, 2016

It’s ABOUTTIME you got your first Muscle Up. Learning your first muscle up is a different process for everyone. Some will get it on their first try and for others it will take months or years. When I first started…

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Diet Success

Diet to Success This Year

January 7, 2016
Jourdan Mercurio

New Year’s is here and so are the resolutions for a new you! Each year, many people gear their New Year’s resolution around becoming healthier; whether that is losing weight, getting in the gym more, eating better, etc. Often times,…

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Protein Types

Proteins – Picking the Types for You

December 15, 2015

The start of the New Year is quickly approaching, and for many this can mean the start of a new gym, new goals, and most importantly, a new diet. In our efforts to combat the holiday weight gain and start…

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Muscular Power

How To Develop Muscular Power

December 7, 2015

One of the hottest topics in the world of strength and conditioning is how we can develop greater power and speed in our athletes. The ability to move from one point on the field or court to another with greater…

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CrossFit Into the New year

CrossFit into the New Year

December 4, 2015
Christy Adkins

Ready to incorporate a new style of workouts in the new year? Is CrossFit starting to sound like the workout for you?? Here’s my advice to those “CF-curious out there regarding topics I often here as a CrossFit Athlete myself….

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Accessory Work

The Necessity of Accessory Work

December 3, 2015

Three years ago when I first began CrossFit the goal was – learn the olympic lifts, have fun lifting big weights and do some conditioning to look fit and feel good.  Little did I know what it would become.  Nowadays…

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tips to stay fit through the holidays

5 Tips to Stay Fit Through the Holidays

November 9, 2015

Holiday weight gain between Thanksgiving and New Year’s can be up to an average of five pounds (and for some, maybe more). This might not be the best time to aim for weight loss, since maintaining your weight may be…

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Staples to Strength Training

Staples to Strength Training

November 7, 2015

With all of the detailed information we now know about the world of strength training and conditioning, it’s possible for trainers to tailor their programs to the exact specifications of each of their athletes. Based off of my blog post…

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Balancing Act

Balancing Act – 5 Tips to Workout when Life Gets Busy

October 26, 2015
Gretchen Kittelberger

It happens to the best of us. We start the day with great intentions. We are going to get our workout in, cook the whole family a full, nutritious breakfast, answer those emails that just came in, get the kids…

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Get Up Stand Up

Get Up – Stand Up

October 26, 2015

On average we spend about 7 hours a day sitting, thus we are spending about half of our waking hours inactive. This lack of movement has harmful effects on our bodies and it has been said “sitting is the new…

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Fight the Flab

Ladies Let’s Fight the Flab

October 20, 2015

  One would think that we would have evolved and learned the ability to fly by now based on the wing-like appearance our back-upper arm can have. However, this stubborn flab serves no purpose, other than driving us nuts and…

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Sport Specialization

The Downside of Sport Specialization for Young Athletes

October 6, 2015

All too often in today’s world of youth athletics, sport specialization can create what’s meant to be a  fun and purposeful activity into a highly competitive and stressful situation for the kids, parents, and coaches alike. With the idea of a…

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Tabata Training

Trim Up with Tabata Training

September 30, 2015

Tabata training is particular type of workout that is designed to provide both aerobic and anaerobic benefits – in other words – a way to improve your cardiovascular functioning as well as stimulate fat loss. Now you are listening. The high…

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Most Important part of Life

Make Time For What Matters Most

September 17, 2015
Vincent Camps

What comes to mind when you are asked to name the most important part of your life? The one answer I rarely hear first; and the correct answer, in my opinion, is exercise, but why not?  Obvious answers are family, friends,…

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Nutrition Tips

Time Saving Nutrition Tips

September 7, 2015
Jessica Brantley

Do you ever look at pictures of fitness chicks posting all their meals and Tupperware containers, and wonder- HOW they find the time and the energy for it?! Well, I was once one of the girls. I would spend hours,…

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Learning to Embrace Travel

Learning to Embrace Travel

September 1, 2015

I am currently on a 6-week long trip in Southern Spain.  Predominantly, it is a personal trip with family, but working is also part of the routine. I love visiting my former residence of Spain, as well as traveling the…

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Pull Up

Workouts to Master The Pull Up

August 29, 2015

First it was the plank. Then it was hundred’s of air squats, and now it’s all about the pull up. It seems more people involved in fitness want to conquer this move more than any others which is totally AWESOME! It…

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Suspension Training

Take Your Workouts to New Heights With Suspension Training

August 28, 2015
Morgan Kingsbauer

When I first learned about suspension training, my mind was blown! There are so many different exercises that you can do, and at so many different intensity levels. The thing I love most about suspension training is that it can…

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Psychological Health

Improve Your Psychological Health

August 20, 2015
Jessica Brantley

Positive psychological (mental) health is essential for our survival, but it can easily be disturbed by the stress of jobs, kids and mortgages. When our minds are constantly distracted with these responsibilities, it becomes difficult to maintain an uplifted mood….

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Goals Setting

Goal Setting and Achievement

August 18, 2015
Christy Adkins

Just a few weeks ago, I was standing in a crowd of several thousand spectators, screaming encouragement to Ben Smith who was a farmer’s carry and two deadlifts away from being named the Fittest Man on Earth. It was his…

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Agility Training

Agility Training for Athletes – Get Faster and More Explosive

August 12, 2015

As summer training kicks into high gear during the month of August, it’s important to ensure that athletes are covering all their bases in preparation for fall sport participation, and that includes improving their agility training. Often I have athletes…

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Exercise thru the Tough Times

August 3, 2015
Conor Nugent

  Tough times occur during every person’s life, but the use of exercise and a healthy diet can give you the mental game you need to get through it all. Whether your troubled times last minutes, hours, days, or months, this post is to…

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Fit Vacation

Tips to Have a Fit Vacation

July 29, 2015
Jessica Brantley

While vacation should be a time to relax and unwind, it can be a bit stressful if you have a strict fitness schedule and/or are concerned about weight gain. Fortunately, there are some things you can do while traveling to…

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dirty bulk

Breaking Down the Dirty Bulk

July 21, 2015

Every lifter, at some point in his or her life, has the questioned the ‘dirty bulk’. One day you wake up and look in the mirror and say “I need to put on some size.” This blog will focus on the specific…

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working outside

Taking Your Workout Outside

July 20, 2015

Summer in Canada is SHORT!!! I mean really short, so when it finally gets here I make the efforts to take my workout outside! And even when it’s supposed to be summer, we are plagued with rainfall, mosquitos; or in…

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3 Tips to Fix Your Freestanding Handstand

July 13, 2015
Gretchen Kittelberger

Gymnastics is hard. There’s no getting around that. However, being able to conquer and perform those higher-level gymnastics movements can be not only extremely gratifying but also very exhilarating. Since most adults these days are being exposed to basic gymnastics…

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Summer Training

Summer Training Tips to Battle the Heat

July 5, 2015

As summertime approaches many athletes will undertake their rigorous off-season training programs. With temperatures and humidity rising, summer training is the perfect time to use the tough conditions to an athlete’s advantage, allowing for an environment usually even more demanding…

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