5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

Mobility, flexbility and the reason you should actually stretch!

Mobility and flexibility are essential components of any fitness journey, but they are often overlooked. CrossFit, in particular, places a lot of demands on the body, and without proper mobility and flexibility, you may be at a higher risk of injury. In this post, we’ll discuss the importance of mobility and flexibility in your fitness journey and the types of equipment you might want to purchase to support it.

  1. Why is mobility and flexibility important?

Mobility refers to the ability of your joints to move through their full range of motion, while flexibility refers to the ability of your muscles to stretch. Both of these are important for maintaining good posture, reducing the risk of injury, and improving performance in exercises.

Good mobility and flexibility can help you to perform exercises such as squats, deadlifts, and overhead presses with proper form, which can lead to better results and fewer injuries. Additionally, good mobility and flexibility can help to reduce muscle soreness and improve recovery time after intense workouts.

  1. Types of equipment you might want to purchase:
  1. Foam roller: A foam roller is an inexpensive and effective tool for self-massaging tight muscles. It can help to release tension, improve blood flow, and increase range of motion.
  2. Lacrosse ball: A lacrosse ball is a small, inexpensive, and versatile tool that can be used to massage trigger points and knots in the muscles. It can be used to target specific areas, such as the lower back, glutes, and shoulders.
  3. Massage gun: A massage gun is a handheld device that uses percussive therapy to massage muscles. It can help to release tension, improve blood flow, and increase range of motion. It is more expensive than foam roller and lacrosse ball, but it can be a great investment if budget permits.

It’s important to note that before using any equipment, you should consult with your coach or a qualified healthcare professional to ensure that they are safe for you to use and to determine the appropriate usage.

In conclusion, mobility and flexibility are essential components of any fitness journey and can help you to reduce the risk of injury, improve performance, and recover more quickly from intense workouts. Investing in equipment such as a foam roller, a lacrosse ball, and if budget permits a massage gun, can help you to improve your mobility and flexibility. Remember to always consult with your coach or a qualified healthcare professional before using any equipment and make sure to use them properly.

CrossFit gear you should consider purchasing

Starting a new fitness routine can be exciting, but it can also be overwhelming. One of the questions that many new athletes have is about which types of equipment they should invest in to support their training. In this article, we’ll discuss some of the most common and essential equipment for CrossFit athletes and how they can benefit your training.


Equipment Essentials

  1. Jump Rope: Jumping rope is a staple of CrossFit training and a great way to improve cardiovascular endurance and coordination. A good jump rope should be lightweight, durable, and adjustable for your height. Investing in a quality jump rope can help to ensure that your rope will last for a long time and will not break easily. At CFTC we like the RPM Session rope. Check that out here 
  2. Training Shoes: Proper footwear is essential for any type of training, and CrossFit is no exception. Training shoes should provide good support, stability, and grip. They should also have a flat, wide sole to provide a stable base for weightlifting movements such as squats and deadlifts. Investing in a good pair of training shoes can help to reduce the risk of injury and improve performance. Our favorites are the NoBull Trainer & The Nike Metcon
  3. Knee Sleeves: Knee sleeves are a popular accessory among CrossFit athletes, and for good reason. They provide support and warmth to the knee joint, which can help to reduce the risk of injury and improve performance during squats, lunges, and other exercises that involve knee flexion. Investing in a good pair of knee sleeves can help to ensure that your knees stay healthy and strong. Here is Coach Collin’s favorite knee sleeves 
  4. Gymnastic Grips: Gymnastic grips are a must-have for athletes who frequently perform exercises such as pull-ups and toes-to-bars. They protect the hands from the rough and abrasive movements of these exercises, which can help to reduce the risk of blisters and tears. Investing in a good pair of gymnastic grips can help to ensure that your hands stay healthy and strong. These are Coach Ryan’s favorite grips.

Investing in the right equipment is an important part of any fitness journey. Not only does it help to improve performance and reduce the risk of injury, but it can also make your workout more enjoyable. It’s important to note that before buying any equipment, it’s always best to consult with your coach or a qualified professional to ensure that it’s the right fit for you and your goals.

These are some of the most common and essential equipment for CrossFit athletes. From jump ropes to training shoes, knee sleeves, gymnastic grips, and Olympic lifting tape, these equipment can help you to improve your performance, reduce the risk of injury, and make your workout more enjoyable. Investing in the right equipment can help you to achieve your fitness goals and make the most out of your training.

Why CrossFit? Seriously, why?

CrossFit is a high-intensity, functional fitness program that has been growing in popularity over the past decade. The program combines elements of weightlifting, gymnastics, and cardiovascular training to create a challenging, full-body workout. But what are the benefits of doing CrossFit?

Here are a few of the most notable ones:

  1. Increased Strength and Power: CrossFit’s focus on functional movements and compound exercises, such as squats, deadlifts, and presses, helps to build overall strength and power. This can lead to improvements in other areas of fitness, such as running, cycling, and swimming.
  2. Improved Cardiovascular Endurance: CrossFit’s high-intensity, varied workouts are designed to improve cardiovascular endurance. This can lead to better cardiovascular health and improved performance in other activities that require endurance, such as long-distance running or cycling.
  3. Better Flexibility and Mobility: CrossFit’s incorporation of gymnastics movements, such as pull-ups and handstand push-ups, can help to improve flexibility and mobility. This can lead to better posture, reduced risk of injury, and improved performance in other activities.
  4. Greater Mental Toughness: CrossFit’s intense, challenging workouts are designed to push you to your limits. This can help to build greater mental toughness, which can be beneficial in other areas of life, such as work and relationships.
  5. Increased Confidence and Sense of Accomplishment: Completing a tough CrossFit workout can be incredibly rewarding. The sense of accomplishment that comes from pushing yourself to your limits can help to boost confidence and self-esteem.
  6. A sense of community: CrossFit is known for its sense of community, where members support and encourage each other. This can help create a positive and motivating environment, making it easier to stick to your fitness goals.

CrossFit is not just a workout, it’s a lifestyle. It’s a way of challenging yourself, pushing yourself, and becoming the best version of yourself. It’s a great way to improve your fitness, health, and overall well-being, and is suitable for people of all ages and fitness levels.

CrossFit is a challenging, full-body workout that can provide a wide range of physical and mental benefits. From improved strength and endurance to greater flexibility and mobility, the benefits of CrossFit are numerous. If you’re looking for a challenging, fun and supportive workout, CrossFit might be the perfect fit for you.

Creatine, Protein, Beta-Alanine? What Supplements should I consider for CrossFit?

Starting a new workout routine can be exciting, but it can also be overwhelming. One of the questions that many new members of a CrossFit gym have is about which supplements they should take to support their training. In this post, we’ll discuss some of the most popular and effective supplements for CrossFit athletes and how they can benefit your training.

  1. Protein powder: Protein is essential for building and repairing muscle tissue, and many people struggle to consume enough of it through whole foods alone. Protein powders, such as whey or pea protein, can be an easy and convenient way to boost your intake and support muscle growth and recovery.
  2. Creatine: Creatine is a naturally occurring compound that can help improve power and strength. It is often used by athletes and bodybuilders to support muscle growth and recovery. Creatine can be found in powder form as well as in capsules.
  3. Beta-Alanine: Beta-Alanine is an amino acid that helps to improve endurance and reduce fatigue. It can help to delay the onset of muscle fatigue and improve performance during high-intensity exercises like CrossFit.
  4. Branched Chain Amino Acids (BCAAs): BCAAs are a group of essential amino acids that are important for muscle growth and recovery. They can help to reduce muscle soreness and improve recovery time after intense workouts.

Our favorite supplier for supplements is BarePerformanceNutrition check their site out here.

It’s important to note that before starting any supplement regimen, you should consult with your doctor or a qualified healthcare professional to ensure that they are safe for you to take and to determine the appropriate dosage. Also, always read the label and be aware of the ingredients in the supplement you are taking.

In conclusion, these are some of the most popular and effective supplements for CrossFit athletes, but it’s not a one size fits all. Every body is different and what works for someone else may not work for you. Listen to your body, talk to your coach and your doctor, and make informed decisions about which supplements are right for you.

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.


In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.


So what are you going to do?


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