Blog
7 things I got wrong about group fitness..
The internet dictates that you only share the pretty things, the greatest hits – not the gritty bits where you were wrong. The pandemic provided us an opportunity fundamentally change and we’re leaning into that process. Over the past few months, I’ve (Wylie) had time to reflect along with our team on what we do ...
What is an electrolyte? Why do you need them?
Recently, we heard an ad where Gatorade claimed its new water contained “Gatorade electrolytes”. That’s stupid, but also is an opportunity to talk about what electrolytes are and why you need them (especially this time of year). Electrolytes are minerals (sodium, potassium, chloride, calcium and magnesium), which carry an electrical charge when dissolved in water. ...
Why you need to drink more water
Whether it’s wooder or water – you need more of it this time of year. Here’s why. First of all we’re more water than anything else as water makes up about 60% of our body (babies are close to 75%!). Even those rock solid bones we have, over 20% water in them. In your body, ...
Is scaling hurting your progress?
“_______ training is great, you can scale it to any ability”. Ever said or heard that? We used to, maybe you do too. However, when isn’t that right? Let’s start by defining a few things, “progression” and “regression” (otherwise known as scaling). Progression is building capacity over time in a measurable way. Regression is reducing ...
An Ode to the Rotisserie Chicken
You’ve seen them, the bag chickens. You might also say “not for me.. I don’t eat chicken in a bag”. But then you also might house a pint of ice cream later on. You know what could have helped avoid that? The supermarket Rotisserie Chicken. . One of the complicated things about nutrition is that ...
60% is greater than 90%
Here’s some fuzzy math for you. In training, percentages are often used as tools to indicate how hard a movement should be and therefore define its repeatability. If you want to snatch 100 pounds, we wouldn’t just put 100 on the bar and have you yank on it a million times, we’d first have you ...
What does AMRAP mean?
We’ve all been there… Warmed up, preparing to start the workout, our arms-heavy-knees-weak-mom’s spaghetti moment. Coach starts the clock and it’s ON. 75 seconds later, we realize we’ve made a terrible mistake. Now what? The stages of workout grief; the denial, the bargaining, finally the acceptance… as we stare at a barbell with a heart-rate ...
What should I eat?
Eat with your hands! (Sorry, mom). We get the question often of how to estimate the right quantities of macronutrients (protein, fat and carbs) to have with a meal. Here’s an easy way to get a gauge and start building a better plate (and when dining out!). 1-2 palm sized portions of protein (thickness and ...
How heavy should I lift?
Feeling is always the goal, but when we lose or lack the ability to feel, numbers become a tool to relate to the world. When you begin training, you lack direct feeling because your sensory system is overloaded. At the start, everything is new – you have to remember where the bar is in the ...
Is you shoulder the cause of your shoulder pain?
Why start with assessment? Prior to a new athlete picking up any equipment, we always start with assessment. Why? Because otherwise, we might as well be Coaching with the lights off. Often, folks come to us with a history of movements that don’t feel great. “My knees hurt when I squat” “I can’t press overhead ...