While some may believe that running and weightlifting are incompatible, we know that the opposite is true — CrossFit can make you a better runner. First, let’s get one thing straight: CrossFit is not just for people who want to lift heavy weights and grunt a lot; it’s a functional training method that can benefit anyone, regardless of their fitness level or goals. So, how can CrossFit make you a better runner? 1. INCREASED STRENGTH Running is a high-impact exercise that can put a lot of stress on your joints and muscles. CrossFit can help build up your overall strength and stability, reducing the risk of injury and improving your running form. Incorporating weightlifting movements like squats, deadlifts, and lunges into your workout routine allows you to build up the muscles in your legs, core, and upper body, giving you the strength you need to power through your runs. 2....

CALORIE IN, CALORIE OUT A widely debated question in nutrition is: Are all calories made the same? Is a calorie just a calorie?  Intuitively, you would think there is no way a calorie of steak or broccoli could be the same as a calorie of Skittles. There has to be a stark difference between a calorie of a nutrient-dense whole food and a calorie of a highly processed “food” product.  But when it comes to weight loss and weight gain, some people argue that it is all about “calorie in, calorie out.”  The truth? It’s a combination of factors. When talking about nutrition, there is always a bit of nuance.  LET’S TRY TO BREAK IT DOWN.  IS IT REALLY THAT SIMPLE?  Calories are a unit of energy that influences weight gain or loss, but hormones also play a significant role in hunger and eating behavior. A calorie of broccoli equals...

MORE FOOD MIGHT BE THE ANSWER  If you have ever tried to lose weight in the past, you probably did so by trying to eat less.  You may have cut out some of your favorite foods or avoided entire food groups for some time. Maybe you’ve tried a paleo challenge or Whole30? Perhaps you’ve tried intermittent fasting to shorten your feeding window and eat less. Maybe you tried keto and said goodbye to carbs.  REGARDLESS OF WHAT YOU’VE TRIED, DIETING IS ALMOST ALWAYS FOCUSED ON RESTRICTION. BUT DOES IT ALWAYS HAVE TO BE THAT WAY FOR IT TO WORK?LET’S DIVE IN.  PROTEIN: THE EASY BUTTON FOR WEIGHT LOSS In terms of dieting, the typical approach is to eat less, but there’s one big exception: when you eat more protein, you tend to lose more weight.  IN FACT, ONE STUDY SHOWED THAT DOUBLING YOUR DAILY PROTEIN INTAKE RESULTED IN AN ADDITIONAL 11...

“NEVER MISTAKE ACTIVITY FOR ACHIEVEMENT.” – JOHN WOODEN. There is a quote to think about this week.  In today’s hustle culture, so many of us get caught up in how much we are doing without thinking about how much progress we are making toward our goals.  Are you achieving, or are you just spinning your wheels with more and more activity?  When it comes to training and nutrition, the same question applies. Are you just packing your week with workouts and “bio hacks,” or are you being intentional with what will get you toward your goals?  STOP FOCUSING ON THE WRONG THING  Success is not measured by the quantity of work you do but by the quality of what you achieve. It’s easy to get caught up in the idea that more is always better, but the truth is that actual progress is made by focusing on what really matters. ...

HOW TO NAVIGATE THE SUMMER MONTHS TO STAY ON TRACK Summer is here —a season traditionally known for vacations and cutting loose.  By now, people’s New Year’s resolutions are distant memories, and most nutrition and fitness goals are on the cusp of falling by the wayside.  The next few weeks are critical in deciding how 2023 will go. Will the beginning of summer mark the point when your progress this year comes to a halt, or will you intentionally approach the next few months with a plan to stay on track?  THE POWER OF CONSISTENCY  The summer and the holidays are the two times on the calendar when it can feel the toughest to stay on track.  The truth is, some seasons will be easier than others for you to stay disciplined regarding fitness and nutrition. But consistency is key to making progress and achieving your goals, which is very...

Rabbits and Community The Community word is thrown around a lot at gyms. It used to be a marketing tool. “Come check out our gym; the community is great!” No one ever came to our gym because of the community. It is hard to believe, but people don’t care about the community when looking for a gym. We know the value of community: the owners, the staff, and the longtime members. We know why it is essential and that it genuinely does help with your health and fitness. Science knows too. Research shows that who you hang out with determines many aspects of your life. What you do, what you eat, who you date, and how long you live. Entire books have been written just on this concept. Most of us know it to be accurate as well. Hang out with the wrong people, and you get into trouble. Hang...

Welcome to 2023! I want to talk to you about annual planning as we start the New Year. We do it here at the gym, and I’m sure you have an annual plan, too. It probably involves vacations, birthdays, major events with the kids, holiday gatherings, and maybe even financial stuff. But do you have a personal annual plan for your fitness? “Work out regularly all year” is an excellent general plan. It’s simple, and if you stick to it, you’ll be fit and healthy. But you can break it down with some specifics and milestones. If you do, you’ll have things to work toward and accomplishments to celebrate. You’ll also add a little variety to the year to keep things fresh. You might even inspire someone close to you to be more active! I’ll give you some ideas of things you might add to your annual plan for fitness:...

Meal plans, supplements, fat-burning workout programs, cleanses, macro tracking, the keto diet and other nutrition regimes—where do you start if you want to lose weight? Here’s the truth: The world of nutrition can be very confusing, and there are lots of too-good-to-be-true promises and outright lies. It’s no wonder many people struggle with weight loss. But I have great news for you: Healthy habits can help you achieve your goals. You can take some simple steps today and be on the right track. I’ll provide a few things you can do now if you want to lose weight. If it all seems “too easy,” remember simple habits are sustainable habits, and sustainable habits produce long-term progress. Weight-Loss Habit 1: Get Moving You know all those workout programs you see on TV? You don’t need to complicate things if you’re starting out. Instead, get moving. And if you’re already moving daily,...