by Blakley Fletcher

Growing up my mom would get her “information” from magazines (in lieu of the internet that we use these days). Around the table she would tell us a fact or two that she had learned and would use the term “they say” you should or shouldn’t do this or that. One of us would be just about to embark on something “they said” not to do and she would let us know their stance on the matter. It became a running joke in our family (since we usually didn’t like “their” advice) and we would say to her “who is they”?

So, "they” say eat real food. This is true. WE say eat real food… but why and how do I know if a food is good for me to eat?

by Jonathan and Blakley Fletcher

Taking control of your food can be a lasting change if you step into the plan with a sustainable approach.  Don’t go cold turkey!  Use the guidelines we discussed at our last nutrition seminar to master your nutrition.  Let’s start today! 

by Jonathan Fletcher

In the past, If something caused me pain during or after a workout I would typically stop what I was doing, immediately put ice on the affected area while simultaneously beginning to worry about all of the terrible things I may have just done to myself.  I would immobilize myself as much as possible to minimize the damage and take the maximum allowable dose of ibuprofen.  As I went about my life I would notice every little “feeling” in the affected area and start to worry about what was causing it.  Was I broken? Was there something messed up in there? Should I just continue to rest it? Should I take up yoga?

by Blakley Bonds

What is a de-load week and why do we do them? 

A de-load or back off week is a reduction in volume and intensity while still moving each day.  Move through your normal work cycle but with a reduction in volume and load. Most often this is done with about 60-70% of your normal load.

A de-load gives your body (and mind) a period to recover and rebuild and come back stronger. 

We cannot put a date on it and it happened within the past 5 years but one day Jonathan just started cooking… and I let him.

I’m not afraid to admit that he makes 99.99% of our food. And I love it.

We’ve had a few questions about how to bake chicken from clients so we thought this would be the perfect opportunity for him to also teach me.

Jogging isn’t the answer.

If one of your fitness goals is to lose body fat, we can help.

By focusing your training on building muscle by lifting increasingly heavier weights, you increase your lean mass (muscle).

After a twelve hour day at the gym on Day 1, I could already begin to feel that this was going to be a physically challenging week. I ate a little more food than normal that evening (about 230 additional calories) and was sure to get to bed early.

A quick lesson on how to weigh your meal as you make your plate

by Jonathan Fletcher

Weighing and measuring your food can be intimidating when first starting out. How the heck are you supposed to eat a normal meal with 6 or 7 ingredients without using every plate in the kitchen to weigh everything?

IT IS POSSIBLE!

You don't have to have a gym membership these days to have access to tons of top quality workout gear. 

If you've decided to drop some coin on some equipment to build your own "at home" gym, here are our recommendations on where to start.