When it comes to intentional exercise, having a plan is hard to argue with. Setting goals, taking measurements, and building routines are important to the program. Creating a great plan is often step one. To promote lasting change, it needs to have purpose and be resilient. That’s why a common second step is changing that great plan. Your routines are only as good as their ability to change, both as a reaction to external stressors and to promote further adaptation. […]

We’ve been working out at home for over two months now, finding space in the garage, living room, yard, or wherever the kids aren’t spread out. You may be surprised with how inventive and creative your workouts have become, and how versatile your trainer and random household items can be. But, if you feel your body has adapted to your current workout regimen and exercises, it’s time to focus on challenging yourself in new ways. It’s time to talk progressive overload! […]

Weight management is at the forefront of many minds with recent events closing gyms, limiting activity and encouraging us to stay home. Maintaining a healthy weight will ensure your mind and body stay well balanced and function efficiently to survive and thrive through all sorts of emotional and physical stress. Diet is the most important factor in weight distribution, but exercise and its myriad of physiological benefits are a close second with regard to weight maintenance and body composition. […]

Scroll through social media these days and you’ll be inundated with workout content. Personalization is limited or nonexistent, which can be overwhelming and lead to injury. While there’s simply no substitution for working one on one with a trainer, growing your own exercise library can help you take ownership over your workouts and keep safety as the highest priority. Not only will you tailor your workout to your abilities and comfort, but to your preferences (although we all LOVE burpees, mountain climbers can be much easier on the knees). Below is a rundown of common exercises and their substitutions, safe for a myriad of fitness levels, including progressions and regressions. Your trainer can offer more personalized guidance and appropriate substitutions for your body’s abilities. We’re always here to help. If you have questions, just ask! […]

Finally, it feels like spring! The sun is coming out, the temperature is rising, and we have cabin fever from a month of social distancing. Fortunately, taking workouts from the living room to the park doesn’t need to be difficult or compromise safety. Exercising in the great outdoors offers the opportunity to get fresh air and your heart pumping, a win-win! Below is an easy and approachable template for you to build your own park workout. […]

You’ve likely heard it’s important to warm up before a workout—and it is—but why? What exactly should your warm up look like? How long should a warm up last? What are the best movements to do? Should you run, sweat, get your heart rate up? Should you walk, stretch, or work on joint mobility? […]

You step in the gym and are confronted with a myriad of weights, bells, bands, straps, bars, balls, and all sorts of machines that may double as torture contraptions. […]

The holiday season is nearly upon us and so is the influx of parties, busyness, and travel. Having less time to visit the gym doesn’t mean you have to skip your workouts! Modify your routine by implementing these easy to follow, on-the-go workouts. Use the free weight workout when you have access to a simple hotel gym with a few dumbells and some cardio equipment. Utilize the bodyweight workout anywhere from your living room to your hotel room, and anywhere in between! […]