In Blog

You been lied to: Being healthy and fit is NOT easy

How many times have you heard something like:

30 minute of moderate exercise a day is all you need to stay healthy!

Officially, the U.S. Department of Health and Human services recommends adults between the ages of 18 and 64 get 2.5 hours of exercise each week, which essentially amounts to about 20 minutes a day, of moderate-intensity aerobic physical activity. They also recommend some strength-based activities twice week.

Similarly, the well-respected Mayo Clinic recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.

While many people don’t even reach those basic guidelines, others have been fooled to believe that’s all they need to do to become lean and healthy. That 30 minutes of exercise a day earns them an ice cream reward, a night on the couch, and that they can live a sedentary lifestyle the rest of the time.

The result of people adopting this attitude: People are getting fatter and fatter, and less and less healthy.

The problem comes down to this: Most people want being fit and healthy to be easy, so government and companies have marketed health and fitness in a way that presents it as do-able and not time-consuming:


  • 20 minutes a day and youre good to go.
  • 10,000 steps a day and youll live to 100.
  • Exercising on an empty stomach and you’ll burn more calories.
  • Drink more water to speed up your metabolism.


It’s time for a hard truth:

Staying healthy and fit for life is NOT easy! It’s very hard and quite time-consuming. It requires work. Constant, relentless work that never ends (i.e. if you stop working on it, you’ll lose it). It requires prioritizing things like meal prep. It requires discipline. And it certainly, certainly requires devoting more than 30 minutes a day to your health and fitness.

This is especially true if you’re overweight.

If you’re overweight and want to lose weight, get fit and stay fit for life, it’s going to require acceptance: Acceptance that the road ahead of you is hard.

Going to the gym three days a week for an hour is a good start. And it’s one place where we will help you. But it’s also going to require you fixing your diet (again, a place we will help you).

And it doesn’t end there. The gym doesn’t give you the license to be sedentary during all the other hours in your days and weeks. You’re also going to have to do lower intensity exercise multiple days a week—be it walking, hiking, swimming, biking, or playing sports. And it will never end. You’ll probably need to do this week after week, month after month, year after year, forever.

Before you run away and hide and give up on ever losing weight and being fit, there’s some good news. Ready for it?

The good news is—if you have always dislikes exercise and broccoli, I don’t expect you to necessarily believe me when I say this—but eventually it will become like brushing your teeth: Just something you do everyday without thinking about or dreading it.

And as if the case for many of our clients, you might even eventually learn to enjoy it!

Now before you laugh at that thought, close your eyes and go back to childhood: There was a time when you liked running around, playing tag, going across monkey bars, feeling your body move effortlessly through space, right?

You can get that childhood feeling back again if you give it a chance a make the choice to stop trying the easy short cuts—the 20 minutes of exercise a day or the drinking 4 L of water so you’re too full to eat.

Instead, take a chance and commit to doing it the hard way. It just might pay off.

In Blog

Whats Your Motivation?

If there was a magic pill you could take that would allow you to automatically develop new healthy habits, you probably wouldn’t hesitate to take it, right?


After all, habits – the positive, healthy ones – can be notoriously difficult to develop and maintain. Of course, no such pill exists, and we’re left to our own devices to develop healthy habits. But besides hard work and determination, what’s the answer?


There’s an old maxim that says it takes 21 days to create a new habit. So, want to eat more vegetables? Increase your vegetable intake for 21 days and, voila, you’re good to go. Right? Well, no.


The famous ‘21-day myth’ came about in the 1950s, thanks to a plastic surgeon, Maxwell Maltz, who concluded that it took a minimum of 21 days for his patients to get used to their ‘new self.’ Over the years, the ‘minimum’ part got lost in translation, and self-help gurus around the world simply quoted 21 days as the magical number.


More recently, a study at University College London found that it took an average of 66 days – more than two months – for people to form a new habit. But the length of time for any one person spanned from 18 days to 254 days.


What do these examples tell us? That the science is lacking when it comes to giving us the simple answers that we want about developing healthy habits.


But herein lies the key point: What does it matter? If you truly want to develop healthy habits, you need to be in it for the long haul.

In other words, it’s less about the habit itself (acquiring a behaviour or routine that you essentially do subconsciously) and more about creating lasting lifestyle changes. And to do that requires something extremely important: Motivation.


In short, motivation—often a goal you want to achieve—has to come first. The habit(s) will follow. You could say that habits are simply a byproduct of a person’s motivation. In order to achieve ‘X’, I have to do ‘Y.’ And with that motivation in mind (even in the back of the mind), the healthy habits are carried out.


The good thing about motivation is it doesn’t really matter what it is: Improve your strength, acquire a new skill, or look better naked…


As long as it’s authentic and real, any motivation can carry you forward to produce healthy habits—in all walks of life. This could mean training for a sport, but it could also mean setting a weight loss goal, improving your self-esteem, having more energy, or simply wanting to live longer. And this is hardly an exhaustive list. Motivations (or reasons for developing healthy habits) are endless. The important part is finding yours.


If you’re looking to make a lifestyle change, first: Identify your personal reason WHY. (If you’re only planning on starting a new gym because you think society says you’re supposed to go to the gym, it’s just never going to work).


So: What’s your motivation?


Find your motivation, and the healthy habits will follow.

In Blog

Want to change your diet? Eliminate words like “bad” and “cheat”

As a coach, persuading a client to commit to a workout plan pales in comparison to the monstrous challenge of convincing someone to change his diet.

Being blunt, time and time again, I run into clients who train hard in the gym each week, but they refuse to change their diet. As a result, they stay pudgier than they’d like to be.

Sometimes these people even—gasp—lie about what they’re eating. I can see the guilt in their eyes when they hand me their notebook of what they ate in the last five days.


At least part of the reason people lie is because they feel shame and embarrassed.


They feel this way at least partially because we have been trained to label foods as “good” and “bad,” and we use words like “cheat meal” and “cheat day” when we eat “bad” foods. This means they start to feel judged for “cheating” by eating “bad” foods. They already feel ashamed enough for failing so miserably, so they lie.
Does it have to be this way?

Registered dietician and professor Jennifer Broxterman doesn’t think so. She has had success helping clients change their diets by steering them to eliminate words like “bad” and “cheat” when they think about and select foods to eat.

“I don’t use the word cheat because it sets up the idea of failure. Imagine trying to be a good parent most of the time but you can cheat on Saturdays and scream at your kids,” she said.
“If they’re in that perfectionist, cheat mentality, they’ll be yo-yo-ing for years and years. And when they cheat they’ll feel like their day is ruined.”


Let’s be honest: Food is delicious. While there are some (perhaps lucky people) who aren’t that interested in food, and who eat only because they know their body needs food to survive, most people enjoy, look forward to, and even crave delicious-tasting food. Not only that, but food is such a big part of our culture. We’re social beings; sharing meals together helps us connect with other human beings in the process.


The point is, you’re never going to escape food, so you might as well find a way to make it a more positive part of your life.


Thus, Broxterman warns its counter-productive think of food in a black and white, good and bad, right and wrong, kind of way.


“This sets up a dichotomy between perfection and failure, which doesn’t work for behavioural change,” she explained.


Instead, be gentle with yourself. Eat whole unprocessed foods most of the time, yes, but let go of the guilt and the shame you have wired yourself to feel when you stray from perfection. After all, there’s no such thing as perfection.


Broxterman put it best when she said: “Your best will vary. Your best as a parent is different when you’re well rested and your kids all well-behaved than when you’ve barely slept and your kids are throwing fits. You would never tell a parent to cheat. And I don’t use the term when it comes to diet either.”

In Blog

Why you should care about mobility as much as you care about strength and gymnastics: FRC 101

 Getting stronger is fun. So is learning new gymnastics skills. They’re exciting and ego-boosting, because there are PRs, and measurable milestones like a first pull-up, involved.

Becoming more mobile and flexible, on the other hand, is often less exciting. It’s more subtle, harder to measure, and just not as sexy somehow.

But when you realize that improving your range of motion will go a long way in your physical development—it will help you improve your strength and your gymnastics skills because you will be able to get into more optimal positions—you might be more likely to put in the necessary hours upon hours to gain some more range.


Most importantly, though, having access to more range of motion in your joints, and having healthier joints in general, is the best way to keep you injury-free.


Think of it this way: If you can’t raise your arm overhead without compensatory movement from the spine, or any other part of your body, without load, then why are you surprised when you injure yourself with load? Does it even make sense for you to do that movement loaded?


Similarly, how much wrist extension to you have access to under your own control? In other words, how much can you bend your wrist backward (without help from your other hand) the way you need to when you do a handstand? If you can only move your wrist 45 degrees, then why are you surprised that your wrists hurt when you throw your 150-lb. onto your wrists in a handstand?


So how can you improve your range of motion for the sake of your movement efficiency and safety?

Introducing the concept of FRC—Functional Range Conditioning


In short, functional range conditioning (FRC), developed by world-renowned musculoskeletal expert Dr. Andreo Spina, is a comprehensive joint training system that essentially helps you move better.


Emile Connaughton of MadLab School of Fitness in Vancouver is a functional range mobility specialist who was trained by Spina. He swears by FRC as a means to improving the way he moves and to keep himself injury-free.


One of the big misconceptions he thinks people have is that they see mobility or flexibility in a vacuum.


“But mobility is actually flexibility plus strength. Someone who is mobile has strength in various ranges of motions,” Connaughton explained. One of the ideas behind FRC is then to gain more usable range of motion—i.e. strength in those ranges of motion.


Much of this comes down to joint health. The best way to improve joint health is to move them, especially to your end range of motion. Some tools Connaughton recommends to improve your shoulder, hip and wrist joint health include:


  1. CARS (Controlled articular rotations)


Dr. Andrea Spina explains this the best, so here’s a video of a shoulder CAR:


  1. 90-90 Hip prep with Spina:


  1. 3. FRC Wrist prep:


Another big FRC concept is the idea of getting stronger and more comfortable in “weak” positions.


One of the most common times people get injured is when they end up in a position their body isn’t used to.


“Injuries don’t happen when you’re in good positions. They happen, for example, if you fall backward and throw your hand behind you to stop yourself and you break your arm or tear something in your shoulder,” Connaughton said, adding, “It’s because you have never taken that joint or tissues into that range of motion before so it doesn’t have any experience there.”


No matter what you do, though—be it sports or just living life—you’re going to end up in a less desirable position from time to time, so you might as well prep your body as much as you can to avoid acute injuries.


“When you practice taking your joints into all positions, you will learn to have access to more positions safely,” Connaughton said.


Learn more about FRC here:

In Blog

Another win for coffee drinkers: Caffeinate and Dominate!

Addiction is a scary thing. And fear of addiction often gets people to do strange things. Like giving up coffee for a month just to prove you’re not addicted to the drug.

Good news: Don’t bother!

Not only do three-quarters of the world’s elite athletes allegedly consume caffeine on the regular, a new study says coffee before a workout can help you perform better.

Quick caffeine science lesson: Consuming caffeine delays feelings of fatigue by blocking receptors for the sleep-related neurotransmitter adenosine, helping you keep on keeping on without feeling fatigued.

And a new study conducted at the University of Sao Paulo (, suggests a correlation between caffeine and more effective workouts. (The man behind the study: Professor Bruno Gualano, a coffee drinker and fitness enthusiast. Suspect? Perhaps. But let’s ignore this fact for the sake of our coffee love).

Basically, the study went down like this: Gualano put together a group of competitive male cyclists. They were split into groups based on how much coffee they usually drink each day—no coffee, less than one cup, more than three cups.

From there, the men performed various time trials on the bike, where they were given no caffeine, a placebo, and a 400-milligram caffeine pill, which is the equivalent to four cups of coffee.

The results were significant: The men all went faster—an average of 3.3 percent faster—on the time trial where they were given the caffeine pill. The placebo increased their performance as well, but to a lesser degree—2.2 percent—while they were slowest on the time trial where they didn’t receive anything before the ride.

BUT, what was most significant was that everyone increased his performance with caffeine—those who normally consume 3-plus cups of coffee a day, as well as those who rarely or never rely on caffeine.

Ok, but that’s just one study, right? True, but it should be mentioned many other studies have been done about caffeine, which also paint the drug in a positive way.

10 other potential benefits of caffeine include:

  1. Caffeine taken with carbohydrates is believed to replenish muscle glycogen concentrations faster after working out.
  2. It is believed to help detox the liver and cleanse the colon.
  3. It might help reduce muscle soreness after working out.
  4. It is believed to help improve memory and might even guard against Alzheimer’
  5. A study out of Rutgers University discovered caffeine prevented skin cancer in mice, while another study suggested coffee drinkers are less likely to develop melanoma.
  6. It might even prevent erectile dysfunction in men. (The study showed a reduced risk in men who consumed as little as 85mg of caffeine a day).
  7. It reduces the chance of developing kidney stones. This was determined by a study of more then 200,000 people.
  8. It might help with chronic inflammation as it blocks the expression of a gene responsible for chronic inflammation as we age.
  9. It helps people with asthma breathe better (from a study published in the U.S National Library of Medicine).
  10. It might even prevent weight gain. This comes from German researchers who showed that weight loss participants in a study drank 2-4 cups of caffeinated coffee a day.

Some pretty bold claims, indeed. Take them with a grain of salt, or hop on board the train and get ready to caffeinate and dominate.

In Blog

Rowing Pace: Practical Application

A while ago, we posted a blog about finding your perfect rowing pace. It involved three main steps:

  1. Understand your split time
  2. Learn to row at a consistent split
  3. Learn your slow and medium pace, as well as your race-pace, over various distances (ideally 500 m, 1,000 m, 2-km and 5-km)


Now it’s time to take those number and put them to practical use during a multi-modal conditioning workout. In other words, during metabolic workouts that features rowing and various other movements, such as barbell or gymnastics skills.

Consider the following three multi-modal workouts with rowing:

  1. Jackie (1,000-m row, 50 thrusters at 45 lb., 30 pull-ups:

If you have ever done Jackie, you probably know it’s not won on the row. But it can be lost on the row if you go out too hard. This means way more time can be made up on the thrusters and the pull-ups than on the row.

Recommendation: Take your 1,000-m race pace effort time and try to hold 8 to 10 splits above that pace during the row in Jackie.

For example, if your best 1,000-m row is 3:40 (i.e. a 1:50 average split), then try to row the 1,000 m of Jackie at a 1:58 to a 2:00 split. It will only be about 20 seconds off your best effort, but that 20 seconds is the difference between seeing stars and passing out when you get off the rowing machine, and feeling relatively fresh and ready to hit thrusters.


  1. Christine (3 rounds of 500-m row, 12 bodyweight deadlift, 21 box jumps)

While 500 m is a relatively short rowing distance, you need to think about the big picture here. For someone who is quite fit, Christine is likely an 8-12 minute workout. So you need to pace your row accordingly for this time domain.

This probably means rowing quite a bit slower than your 2-km race pace, so you can hit the deadlifts and box jumps a bit harder.

Recommendation: Row these 500-m intervals at approximately 6 to 8 splits above your 2-km time So if your best 2-km effort is a 7:20 (i.e. a 1:50 average split), then you should aim to hold a 1:56 to 1:58 split for each 500-m row interval during Christine.

Note: This will feel probably easy during the first interval. It should. If you don’t feel like you’re consciously holding back during that first 500-m row, you certainly won’t be able to hold that pace during the next two intervals. If each of your three Christine rounds are around the same speed, then you know you’re doing something right, so it’s always best to start a bit conservative on the first row.


  1. 2012 CrossFit Regionals workout: 2-km row, 50 pistols, 30 hang cleans

Like Jackie and Christine, this workout is not determined by the row. It’s won by managing the row well to be able to maximize your pistol and clean performance. Think of the row as a mere buy-in to the pistols and cleans.

Recommendation: Row at your 5-km race pace. For example, if your 5-km time is 20:00 (i.e. a 2:00 average split), then aim to hold a consistent 2:00 pace during the entire 2-km row on this workout. Again, the first 500-meters will feel like you’re holding back, but it will allow you to dismount the row and get started on your pistols without your heart beating out of your chest and feeling like you want to stop.

Overarching Lesson: For most multi-modal conditioning workouts with rowing, the best approach to maximize your overall time is to be consciously conservative and consistent on the row

In Blog

Is your kitchen as clean as you think it is?

So you like to think you’re a person who takes pride in sanitation and home hygiene?

Sad news: You might be fooling yourself!


A new study published in Food Protection Trends and the Journal of Food Protection ( that looked at 100 homes discovered pretty much every single kitchen violated at least one critical code.


One of the most common violations had to do with raw meat, which was found to be stored incorrectly in 97 percent of the homes where it was present. Not only that, but almost half of the 100 kitchens examined contained at least one foodborne disease-causing organism, such as E-coli or Listeria.


Three of the most common places for problems included:

  • On dish cloths: 64 percent of cloths and sponges contained bacteria, the study found.
  • In and around your sink: This was a high percentage place for E. coli.
  • On cutting boards: Especially wood boards, which often end up cracking and become the perfect place for bacteria to fester.


What can you do to ensure your kitchen is safe?

So, if you’re ever part of a study like this, you’ll pass with flying colours?

  1. Sponges and cloths

Basically, clean them and replace them, more often than you do now. Don’t use a cloth for more than one day if want to be really clean.

Another option is to throw your sponges in the microwave or dishwasher to kill any potentially lingering bacteria.


  1. Meat leakage

Don’t put raw meat above other foods in your fridge, where it can leak and land on the food below. Instead, keep it on the bottom shelf in your fridge, or in a drawer. This was one of the common violations in the 100 homes that were studied.


  1. Fridge temp

Your fridge should be kept at 4C (40F). In nearly half the homes in the study, the fridge was too warm—above 41 F. This means bacteria has a greater chance of growing in the food you think is protected by your fridge.

When in doubt, buy a fridge thermometer to ensure your fridge isn’t too warm.


  1. Keep your dog away

In more than one-third of the homes in the study, a pet was lingering around the kitchen. At the very least, keep them off food preparation surfaces.


  1. Disinfect frequently

Keep a spray bottle with disinfectant in your kitchen and give all surfaces, handles, and especially in and around your sink a good wipe whenever you can. Ideally daily.

In Blog

Are you addicted to exercise?

CrossFit Games star Patrick Vellner—the bronze medalist from last year’s Games—said many high-level CrossFit athletes he knows seem to think more, more, more training is always better.


“It has almost become sort of a pissing contest between a few athletes to see who can do more volume,” Vellner said of many elite exercisers.

Truth is, though, you don’t need to be an elite athlete to be addicted to working out. In fact, I would argue it’s just as likely for a lifestyle worker-outer to be addicted to exercise as it for an Olympic athlete.


A 2013 article in the Sports Medicine Journal said there’s a fine line between a healthy commitment to working out and full-blown unhealthy addiction. It said:


The findings suggest that an individual who is addicted to exercise will continue exercising regardless of physical injury, personal inconvenience or disruption to other areas of life including marital strain, interference with work and lack of time for other activities. ‘Addicted’ exercisers are more likely to exercise for intrinsic rewards and experience disturbing deprivation sensations when unable to exercise. In contrast, ‘committed’ exercisers engage in physical activity for extrinsic rewards and do not suffer severe withdrawal symptoms when they cannot exercise. Exercisers must acquire a sense of life-balance while embracing an attitude conducive to sustainable long-term physical, psychological and social health outcomes.


So which one are you? A healthy exerciser or an unhealthy addicted one?


5 signs and symptoms of exercise addiction


  1. You sneak in extra workouts

Do you leave a training session and feel like you need more? Do you often say things like, “That’s it? That’s all we’re doing today?” After 5 x 5 heavy back squats and a 1,000-m full-effort row in class, do you sneak off and go for a 5-mile run?


  1. You can’t remember your last rest day

Do you enjoy your rest days? Or do you not think you need them? Do you feel guilty when you do take a day off? Do you still show up to the gym to train even when you have serious DOMs?




  1. You work through sickness and injury

Do you continue to train when you have a bad cold, chills and a fever? You pretend you’re feeling fine, but everyone around you is telling you to go home? Do you show up and work through pain when you’re visibly injured?


  1. Bad mood

Do you find yourself in a bad mood when you haven’t gotten your workout in yet? Do you find yourself angry, stressed or anxious before you’ve had a good sweat?


  1. Vacations are avoided

Do you avoid planning vacations because you’re worried you’ll get out of shape? Or choosing vacations that will allow you to keep training each day you’re there? Or having an anxiety attack wondering if the hotel you’re staying at has a gym? And the moment your plane lands, is your first priority finding a gym?


If you can relate to the above situations, you just might have an addiction on your hands.


5 Coping Strategies to Combat your Addiction


  1. Talk to you coach for life

One of the reasons you have a coach for life when you train with us is to help you through, not just your physical limitations, but also your emotional ones. And also, to educate you about the why behind training.


So if you find yourself questioning whether you’re training enough, or are feeling anxiety because you did two relatively light training days in a row, ask your coach why the programming has been the way it has. Chances are there’s a method behind the alleged madness: Maybe your coach is purposely giving you a deload week because he has big plans next week and doesn’t want you overtrained heading into a heavier volume week next week.


The point is it’s important to communicate with your coach so you can feel good about, and understand, the path you’re on.


  1. Listen to your body

Sometimes your body knows best, so let it be your guide.


If you’re incredibly sore, or are feeling depleted, for example, take a guilt-free rest day, even if it wasn’t in your planned schedule for the week. Your performance will thank you for it.


  1. Go for a walk or a swim

If you have trouble taking rest days, at least take an active recovery day. This can mean going for a walk, doing a yoga class, or going for a light bike or swim—anything that won’t contribute to beating you down more, but might still fulfill your need to exercise.


  1. Learn the science

If you don’t believe you have problem, or you know you’re addicted but you justify it by telling yourself it’s better to be addicted to exercise than booze, research the topic.


You’ll discover there’s science behind the importance of rest and recovery, and science to back up the dangers of training too much. When you read and absorb the science, you might be more likely to buy into the importance of developing a healthy relationship with your training.

Here are a couple articles about overtraining and exercise addiction to start:

Nature (

Active (


  1. Write it down

Writing down your goals, as well as a training and recovery plan, is a great way to keep you accountable.

Keeping track of your performance numbers, as well as how your body feels, goes a long way, too. You’ll realize training more, more, more doesn’t always mean better performance, and often even has the reverse effect on the way you feel and the way you perform.


The best tip of all, though, might be to be gentle on yourself. If you mess up and succumb to your addiction here and there, thats OK. If youre truly addicted, it will take a while to fix your relationship with exercise. Be patient with yourself and appreciate the small wins along the way, like learning to love your #RestDays.

In Blog

How to be fit for life

Our intention for all our clients is simple: To help you gain fitness that you maintain for life.

Much of this comes down to what we call general physical preparedness (or GPP). This essentially means being prepared for anything physical life throws your way—both the joys and the challenges.

We want you to:

  • Have the confidence to go downhill skiing at 60.
  • Enjoy a hike up a mountain with your kids and grandkids.
  • Have no problem walking a mile across terminals through a big airport.
  • Be able to pick up a couch and move it across the room.
  • Be able to sprint down the stairs and escape if your house is on fire.


The Performance—Longevity—Health Wheel

To achieve this GPP for life, we focus on three important pieces of the health and fitness wheel: performance, longevity and health.


To stay fit, healthy, and generally injury-free for life, you need a blend of all three of these qualities. On the flipside, too much emphasis on any one of the three pieces, and you’ll end up less fit, less healthy and most likely injured.


For example, if 100 percent of your energy goes toward performance and improving your physical fitness, you’ll likely end up pushing too hard too often and end up injured or burnt out. On the other hand, if you’re only concern is nutrition, you will miss out on working on improving your physical fitness. As the digraph shows, the happy place where you will be most successful is right in the middle, where longevity meets both health and performance.


Coach for life in a Hybrid gym model

When you train with us, you don’t have to worry about finding this all-important balance on your own. You’ll have a coach for life to help you navigate the process, and ultimately manage your health and wellness, again by helping you balance the three pieces of the wheel.

You will find this health-wellness balance through personal training with your coach, individual programming, as well as group classes, where you will follow our all-important code for fitness.
Some of the important parts of this code, which will help you become GPP for life, include:


  1. Functional movements: Multi-joint movements that translate to life. We all need to be able to put our hands over our head and we all need to be able to squat and deadlift. Picking up keys off the ground is just a deadlift. Getting off the toilet is a squat. While the hockey player might strive to achieve a 400-lb. back squat, grandma wants to be able to squat to full depth in her old age. The point is, no matter what level of fitness you’re at, we all need to be moving functionally.
  1. Accessory Work/Prehab/Rebab: A big part of fitness comes down to how well you move. Moving efficiently involves developing body awareness, learning how to recruit the right muscles, as well as improving muscle imbalances, strengthening your joints, and constantly working on your mobility, flexibility and stability. The better you move, the less likely you are to get injured.
  1. Varying Intensities: In life and in sport, in order to develop a broad fitness, you need to be able to work in different energy systems at varying intensities. This doesn’t mean every day is intense, but pushing the intensity is important from time to time (i.e. the performance part of the equation).
  1. Skill Development/Play a Game: Consistently developing new skills and learning new sports will help you maximize your physical and physiological adaptations to different sorts of stimuli.
  1. Nutrition/Diet: While everyone’s dietary needs are different, we will work with you to discover what your body needs as fuel.

  1. Community/Relationships: We’re social beings who crave connection with other human beings. Much of what keeps people coming back to work on their fitness year after year has to do with the social/community side of what we do. In other words, lifelong friendships form when you’re part of our community—relationships that will enhance your life.


Contact us now to learn more about how we can help you get fit for life.

In Blog

Fish Oil 101

Unless you have been living under a rock, you have probably heard at one point in time that your body could use a fish oil supplement.

But have you ever looked into why? Or what kind of benefits you can reap from taking fish oil?

Welcome to fish oil 101.


WHAT is fish oil?

Fish oil is the combination or EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid).

EPA and DHA are essential (Omega-3) fatty acids, meaning our bodies don’t produce them so we have to get them from food or supplements we consume. These fatty acids are found in some of the foods we eat, but fish oil gives us a higher concentration of them.


WHAT foods are high in Omega-3s?

No surprise, seafood—especially fatty fish (mackerel, herring, trout, tuna, salmon) and fish roe (eggs) are high in Omega 3s. So are chia seeds, flaxseed, walnuts, soybeans and spinach.


WHY is fish oil good for you?

Below is a list of the many of the health benefits that study after study have suggested fish oil can do for you:

  • Supports fatty acid metabolism
  • Increases cognitive function
  • Increases muscle protein anabolic response (in other words, it can help you lose weight)
  • Increases cardiac health (helps with blood flow, which may help with performance)
  • Decreases blood pressure (especially if you’re someone who eats a lot of red meat)
  • Helps lower the risk of heart attack and strokes
  • Helps reduce inflammation


HOW do I choose a good fish oil supplement?

If you’re going to buy a fish oil supplement, the most important thing is you want to make sure it contains at least 1,000 mg of EPA+DHA Omega-3 fatty acids per serving.

To read more about how to choose a good fish oil supplement, check out this review:


Fish oil liquid versus fish oil pill?

There’s a myth among many that fish oil liquid is better than a pill, but this is but a myth.

Sure, if you have trouble swallowing pills oil might be better. But there are some disadvantages to fish oil in liquid form. For one, once you open the bottle, it becomes more vulnerable to becoming rancid if it gets too warm or is exposed to too much light. Further, pills tend to be easier on the stomach than liquid, especially if you’re someone who experiences gastrointestinal issues, such as acid reflux, heart burn, bloating or diarrhea. And you can even freeze fish oil pills before you take them, which can help reduce gastrointestinal side effects. And then there are the fish oil burps, which seem to be worse with liquid than with pills.


Fish oil burps?

Many people have tried fish oil supplements but become deterred because of those nasty fish oil burps that can happen in the aftermath of chugging fish oil.

One piece of advice: Take fish oil with food, or hide it in a smoothie. This tends to help reduce the aftertaste.

A second piece of advice: Try SFH ( fish oil. Hunter Thornton, a MadLab gym owner from Cumming, Georgia recommends SFH ( fish oil. It’s in a liquid form but Thornton says it’s the best one on the market, and it goes down easy.


“Its liquid and good. Hunter Thornton

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