Our favorite picks for your home equipment

Exercise equipment is one of those things we tend to accumulate and not use a lot (the Treadmill Coat Rack, for example). However, in times like these, the infamous Portland Snow Days, or times when you just can’t make it to the studio, having some basic equipment can be really helpful. We’re building a lot of bodyweight workouts into the app, and I’m writing a lot of bodyweight workouts for clients that don’t have home equipment, but we thought we’d shoot out a list of equipment we’d recommend you have … you know, just in case! […]

2020-03-20T11:50:47-07:00March 20, 2020|

Run injury free video presentation + follow up

On March 1, Dr. Colleen McGinnis presented at Hyatt Training, sharing key information about how strength training can help us run injury free. Included in this post you’ll find a video presentation, slide copy and additional Hyatt Training resources for runners and walkers! […]

2020-03-02T12:49:19-07:00March 2, 2020|

Energy systems & exercise

As 7th grade science class taught us, energy is neither created nor destroyed, only transferred. All energy in our bodies is derived from the sun and the food we consume, which the body harnesses and transfers for various demands through different pathways. […]

2020-02-07T12:45:20-07:00February 7, 2020|

What’s the best way to warm up for your training session?

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? […]

2020-02-04T15:39:55-07:00February 4, 2020|

Dumbbells vs. resistance bands

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. […]

2020-02-07T12:27:05-07:00February 4, 2020|

Travel workouts for “the season”

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! […]

2019-11-19T07:34:59-07:00November 16, 2019|

DOMS: Why We Get Sore After a Workout and What We Can Do About It

We all know what it’s like to wake up sore the day after a workout, a strenuous hike, or a long bike ride. Many of us have heard that the pain comes from damaged muscles that will then rebuild and make us stronger. But is that true? Why do our muscles get sore after physical exertion, what causes it, and are there things we can do to avoid it or make it better? Read on to learn about the phenomenon of delayed-onset muscle soreness, more commonly referred to as DOMS. […]

2019-10-09T13:49:24-07:00October 9, 2019|

Our favorite bodyweight, do-anywhere workout

Check out our favorite workout to do while traveling! A tabata is an interval set that is 4:00 minutes long, and includes :20 seconds of full effort followed by :10 seconds of rest (8 rounds total in the 4 minutes). […]

2019-06-25T15:34:51-07:00June 23, 2019|

Hip flexors: tight or weak?

Have you ever felt discomfort in your hip flexors but stretching doesn’t seem to help? It’s common to confuse weak hip flexors for tight hip flexors, however many people actually experience both. Sedentary lifestyles that include lots of sitting leave the hip flexors in a constant state of contraction, causing tightness. Also, due to a lack of exercise the hip flexor complex is weak in many cases. […]

2019-06-20T09:35:15-07:00June 20, 2019|

Dynamic duo workouts

We’ve always built some extra structure into the open gym times at the studio. For years we’ve offered three supplemental workouts, accessible to all members – one strength, one HIIT and one cycle to cover different energy systems and give people a game plan when they walk in the door. […]

2019-06-03T11:18:06-07:00June 3, 2019|

Cardio options: Intervals vs. steady state

Cardiovascular health is an essential part of fitness. Whether your goal is to lose fat, relieve stress or improve heart health, cardio is key to your training program. The options can be overwhelming and it’s not easy to know the best fit for your fitness level and goals. This article will look at two popular forms of cardio training: High intensity intervals (HIIT) and Low intensity steady state (LISS). […]

2019-05-21T10:22:17-07:00May 20, 2019|

Run/Walk/Hike: tips for making the most of Oregon’s awesome outside world!

Summer is definitely coming and the recent increase in sunny days has people returning to their walking / hiking / running routines. Here’s a couple quick tips to help you readjust to increase activity and enjoy the full summer of Oregon’s awesomeness! […]

2019-05-13T10:44:51-07:00May 9, 2019|

Core strength: essential movements

The musculature of the core is incredibly important to provide the body with both strength and stability. Throughout our series on the core, we’ve learned that that having a strong trunk is essential for injury prevention, posture, and athletic performance. To finish out our series, we’ll review the three categories of movement that we want to make sure to include in a core training program, and also discuss specific exercises you can try in each one. […]

2019-03-06T09:27:06-07:00March 4, 2019|

What’s the best time of day to strength train?

The morning? Maybe. The afternoon? Maybe. Like everything in health in fitness, it depends. Many things, such as your goals (fat loss, muscle gain, general health), your schedule (it doesn’t matter what time is optimal if only one time is available), and personal preference will all impact what time of day is best for you to workout. Check out this guest post by personal trainer Maya Wright to learn more! […]

2019-02-19T13:01:29-07:00February 19, 2019|

3 Plans of motion and The Core

Now that we have a better understanding of the musculature of the core from the core anatomy post by Molly, and why a strong core is important to begin with, let’s discuss the core in relation to the planes of motion and a functional training program. Functional training is training for movements that we do in everyday life – carrying heavy grocery bags, going up and down stairs, getting up and down off of the floor, etc. […]

2019-01-23T10:31:11-07:00January 21, 2019|