Shoulder Mobility: Why It’s a Must (and the moves to get it)
If you've been here for a while, you probably know the importance we place on mobility. Being able to rotate and move each joint and muscle through its full range of motion is crucial not only for avoiding injuries, but also building solid strength and efficient flows. Today I want to talk about shoulder mobility [...]
Feeling Burnt Out? Lack of Minerals Might Be The Cause
It’s safe to say we all have our less-than-optimal days. Maybe the previous day was a heavy workday, you had a late night, a binge session; whatever the case, feeling a bit shitty and tired the next day is standard. But experiencing constant fatigue several days a week that’s affecting your performance? This fatigue another […]
The Posterior Chain and Why It’s Important to Build Your Whole Backside
Back and butt. These are usually the two areas we focus on when we think of our “backside” and making sure it’s strong and (let’s admit it) looks good. However, there’s much more to your backside than just your glutes and back. In fact, there is an entire “chain” of muscles that form your backside, […]
Variety: The Key to Lean
You’ve probably noticed we do some pretty off-the-wall movements around here. From ropes to get-ups and getting creative with kettlebell swings, it’s safe to say we like to throw our bodies for a loop during workouts. And this isn’t just for fun (because it is fun). We do this because adding variety and switching up […]
The Swole Shake
You’ve just finished working out. You are dehydrated. You have depleted your body of its essential vitamins and minerals. What is your go-to? After finishing a workout, the first thing I do is walk on over to the ONNIT Cafe to grab my favorite post-workout shake. When it comes to my post-workout nutrition, I want […]
Sugar: The Good, The Bad, and The Ugly
Have you been buying food with organic sugar, honey, maple sugar, brown sugar, raw sugar hoping you were making a better choice? Don’t be fooled: Sugar is sugar is sugar. Other names you will find it under: Fructose, glucose, glucose syrup, beet sugar, cane sugar, caramel, carob syrup, corn syrup, barley malt, dextrose, high fructose […]
Low-Carb Pasta Recipe
Pesto Zucchini Pasta When it comes to eating healthy and trying to stay on track, sometimes it seems as though we must eliminate and sacrifice some of our favorite foods to meet our goals. Once I changed my perspective on food and realized that I wanted to make food choices that I could stick with, […]
6 Ways to Build Conditioning for CrossFitters
Kettlebells are a great tool to build metabolic conditioning, as they are well-suited to training high volume sets with submaximal load. Whether you are looking to build power for your Olympic lifts, increase strength-endurance for EMOM workouts, improve anaerobic capacity, or simply change up your routine – kettlebells are the ideal tool to take your […]
My Tips On Nutrition and Getting Shredded
Every day I get the same questions. “What do you eat? What’s your diet like? Why are you so shredded?” Most people want to both look and feel good. I program my training for aesthetic results, but I also aim to enhance performance while improving mobility and durability. As many of you know, obtaining a […]