Blog
Why You Should Take Amino Acids
We lift weights and train to build bigger stronger muscles, but exactly how does the building process work? Resistance training triggers protein synthesis, a signal that tells our body to use proteins to construct new muscle tissue. Supplementing with BCAA’s during and after resistance training can increase the protein synthesis signaling, meaning more muscle growth! Even without resistance training BCAA’s can aid in the preservation of lean tissue and help prevent fat gain!
I scream, you scream, we all scream for Creatine!
Creatine is by far the most studied dietary supplement of the last quarter-century. Its safety and effectiveness have been proven time and time again. A brief background on what you have undoubtedly heard before but may have forgotten.
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Beach season is right around the corner. Let's get ready! Join us for our "Six Weeks to a Six-pack Challenge." Three workouts every week focusing on your core. Nutrition tips & tricks from a nutrition coach. Do the workouts at the gym or on your own time. Win a crisp $100 bill for the best increase in core strength.
What to Eat Before You Exercise
Fueling correctly before your workout will help you perform better and recover quickly. Ideally, you want to have energy during the workout without feeling too full. Here’s how to achieve that ideal balance, whether you work out first thing in the morning, mid-day, or in the evening.
How to Become Sugar Savvy
If you’re having trouble meeting your nutrition, weight loss, or fitness goals -- or just generally feeling tired and run down -- you could be eating too much sugar.
When we talk about sugar, most people think of ice cream, cookies, or soda, but sugar lurks everywhere in processed, packaged food. Just because a product is labeled “organic,” “all-natural,” or “gluten-free,” doesn’t mean it’s healthy or “sugar-free”.
World-Class Fitness in 100 Words
Practice and train major lifts: Deadlift, clean, squat, presses, C&J (clean and jerk), and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
5 WAYS TO EAT MORE HEALTHY PROTEIN
Here are five ways to eat more healthy protein every day. Eating lean protein at every meal is essential to developing a healthy body. Great options include filet mignon, chicken breasts, and fish.
Is your pre-WOD safe? Does it work?
Supplements are part of a billion-dollar industry. All of us need to improve our nutrition by eating whole foods, mostly plants, and not too much. But sometimes, there are still gaps in our nutrition. This is when supplements become important. Some supplements are no-brainers: protein powder, creatine, and a multi-vitamin should be taken by almost everyone. Plus most people are also deficient in vitamin D, magnesium, and zinc.
But do you need to take a pre-workout (pre-WOD) supplement to boost performance, muscle gain, and fat loss? And if so, is your pre-WOD both safe and effective?
14-Day “Get Lean” Meal Plan
The Foundation is Nutrition
Eat meat & vegetables, nuts & seeds, some fruit, little starch & no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard & fast.
Five or six days per week mix these elements in as many combinations & patterns as creativity will allow.
Routine is the enemy.
Keep workouts short & intense. Regularly learn & play new sports.