Blog

Check out weekly posts on athlete success stories, nutrition, fitness trends and much more.

February 28, 2017

The Truth about Cheat Meals!

We’re sure you’ve heard the term “cheat meal” before, but do you really know what it means? Or how it can affect your regimen? The “cheat meal” concept is a part of the 90/10 rule. According to the 90/10 rule, 90% of the time you should eat according to your specific goal-based nutrition plan, and 10% of time you can indulge in something that is not on the diet. What constitutes a cheat meal? Cheat meals are meals that are not a part of your regular diet. They are not are all day smorgasbords. So take it easy and limit […]
February 27, 2017

Geared Up (Part 2): Weightlifting Belts

Weightlifting belts are a go to for most weightlifters, let’s explore some key benefits of wearing a weightlifting belt. Key Benefits of Wearing a Weightlifting Belt Stabilize & Reduce Stress on Your Spine: Wearing a weight belt stabilizes the spine and reduces the stress it receives when lifting heavy weights. This is how lifting belts can help to protect against back injuries during lifting. Creates Better Body Mechanics: A weightlifting belt forces you to lift more with your legs than your back, which is precisely the biomechanical position you want to use when lifting something from the ground and squatting with […]
February 27, 2017

5 Benefits of Weight Training

Getting stronger is always a major benefit, but did you know about these other weight training benefits? Reduce body fat: When you lift weights your body builds type II muscle fibers. These muscle fibers improve metabolism and as a result, reduce body fat. Fights osteoporosis: As we age, we lose muscle and bone mass.  When weight lifting your muscles adapt by becoming bigger and stronger. The same thing happens to your bones – they adapt and become stronger. Reduce your risk of diabetes: Studies have found that men who lifted weights for 150 minutes each week — about five 30-minute sessions […]
February 7, 2017

Eat Clean, Train Dirty (Part 5): Natural Sweeteners

There has been a lot of talk in the media about sweeteners of all kinds. The consensus among health professionals is that sugar is not good for you; however, most of us cannot avoid sugar in its entirety. Here are the basics of what you need to know about table sugar, honey and agave nectar. Our next segment will explore common artificial sweeteners. Sucrose AKA: Table sugar Calories: 16 per teaspoon Found: Naturally in fruit; added to baked goods, jams, marinades, salad dressings The Deal: For most people sucrose consumption through fruit is fine, because the fiber and vitamins in the fruit help your body properly […]
May 29, 2019

Nutrition Journaling 101

Sometimes we feel as though we exercise rigorously and eat right, but we’re still not reaching our goals. If you’re coming to class regularly and completing all your workouts with maximum effort, then exercise is probably isn’t the reason you’re not seeing results. It’s honestly probably your diet. Whether it’s not eating enough, over eating or just eating the wrong things, you’re diet is probably the culprit. One way to find out for sure is to maintain a nutrition journal. Why are nutrition journals useful? A nutrition journal will help you and your coaches locate problems and create a plan […]
May 29, 2019

Plate Etiquette 101

We’re always mentioning plate etiquette, so here is the long of short of it. Use 5lb plates modestly. Only use these when a 10lb increment is only possible by using 5s. Why? These plates are not bumpers or olympic plates, they are not resilient and they are in short supply. Example: You have 65lb on the bar and your next set is at 75lb. Take the 10s off and put on 15s. Now if you deadlifted 135lb and your next set is at 145lb, go ahead and slap some 5s on either side. Replace small plates with larger ones. As […]
May 28, 2019

Push N’ Pull

CrossFit Aesthetics – 6-Week Weight Loss Challenge View Public Whiteboard P1: Back Squat (5×5) P2: Front Squat (5×5) Metcon (AMRAP – Rounds) 9min AMRAP -8 Deadlifts (135/95) -8 Push Up –REST 2MINS– 9min AMRAP -8 Push Press -8 Scoops
May 16, 2019

You Know the Drill

CrossFit Aesthetics – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 10min AMRAP -12 T2B -21 Burpees