Blog

20 Minute Fitness

Tuesday, 08/14/2018

If you are ever in a time crunch and only have 20 minutes to train, try performing the circuit below to get a killer workout!         Component   Warm-Up Muscle Activation   Rate of Force Development Circuit   Order and...
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Seal Pushup Challenge

Tuesday, 08/07/2018

Since doing push-ups to infinity can get monotonous, it's always nice to add a bit of variety. This is where this challenge comes in. The Challenge Begin by performing one push-up, followed by one kneeling (no weight) vertical shoulder press. Next do two push-ups, followed by two kneeling...
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Restore Mobility Through Your T-Spine

Tuesday, 07/31/2018

What's a T-Spine? Your thoracic spine sits between the cervical vertebrae in your neck and the lumbar vertebrae in your lower back. A healthy T-spine should be able to move forward, backward, and side to side, as well as rotate. This is not only important for everyday function, it's also vital...
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Strength Programming 101

Wednesday, 07/25/2018

Nearly everyone, regardless of age and gender, can benefit from strength training because it will increase muscle, promote fat loss, help maintain healthy bones, as well as enhances your quality of life. Our goal in our Adult Strength and Conditioning Program is to give our members the results...
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Fix Your Chin Up

Tuesday, 07/17/2018

A perfect chin-up (supinated grip – palms facing you) is a rare sight in the gym. During a properly executed chin-up, the core should be engaged as you use your lats and biceps to pull your chin up and over the bar. Where It All Goes Wrong There are two reasons why a lot of people have...
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Heart Rate Monitoring for Lifters

Tuesday, 07/10/2018

Heart rate monitors have been around for a while. The first wireless EKG heart rate monitor was actually invented in 1977 by Polar Electro as a training aid for the Finnish National Cross Country Ski team. Since then heart rate training and activity trackers have exploded and it is now one of...
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Soft Tissue Work For Heavy Bench Pressers

Tuesday, 07/03/2018

If you've lifted for a while, you'll undoubtedly experience some elbow pain. This is especially true if you're a heavy or frequent bench presser. Using a barbell on the forearms is a great way to mitigate soft tissue or overuse injuries.  Check out the below video for...
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Terrible Two Push Up Challenge

Tuesday, 06/26/2018

Looking for a great finisher to end chest day? If so give the “Terrible Two” two minute pushup challenge a shot!  If you’re crunched for time, want to test your muscular endurance, or would just like a little pain at the end of your workout, this is the challenge for you.   This is a...
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How to Make Foam Rolling More Convenient

Tuesday, 06/19/2018

Complaint: Foam rolling hurts Solution #1: Use the Correct Roller For Your Body and Level of Experience One of the most common complaints and detractors from foam rolling is that it hurts in the beginning. This is undoubtedly true, but there are ways to make foam rolling feel a lot more...
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Yoga Moves For Strong Lifters

Tuesday, 06/12/2018

Supplement Your Lifting with Yoga Lifting is more fun than stretching. But sooner or later, you're going to need to stretch. At some point, mobility becomes an issue for every serious lifter.  Whether it's tight hips, an immobile thoracic spine, or frozen ankles, you'll come across restrictions...
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