Muscle Gain Without Fat
For busy adults, fitness isn’t just a hobby—it’s a strategy for success. Yet the fear of gaining fat while trying to build muscle can haunt even the most confident individuals. Imagine working hard in the gym only to see your efforts padded by layers of frustration. Let’s dismantle that fear with science-backed strategies and practical […]
Athlete Spotlight: John Schramm
Name: John Schramm Age: 15 Occupation: Student Hometown: Lawrenceville Which class time do you usually attend?: 6am Favorite WOD: Murph Favorite CF Movement: Deadlift Least Favorite CF Movement: Burpees & Wall balls 1RM Back Squat: 165 1RM Deadlift: 155 Favorite Food: Mac N Cheese Favorite Movie: Elf Favorite Athlete: Michael Phelps Dream Job: Penetration Tester […]
How Do I Start Working Out Again?
Here’s a common scenario: Someone hits the gym for a period, and then life happens. Maybe the person has kids, changes jobs, moves to a new city or has to care for an elderly parent. For any reason, workouts slow and then stop altogether. And suddenly a few years pass. But then the person realizes […]
Why Injury-Free Fitness Matters
Imagine fitness as a staircase to better health. Every injury, no matter how small, can feel like a broken step. It halts progress, tests patience, and sometimes causes fear to creep in. For busy parents, injuries are more than physical—they’re roadblocks to efficiency, confidence, and quality of life. Tailored routines reduce the risk of injury. […]
The First 30 finishers
The First 30 is about building positive habits to start the year. The intent is to build momentum the first month of the year to get you going through 2025. Collect points for various things fitness related like workouts, nutrition, recovery, etc. Your goal is to get to 30 points by the end of January. […]
Good News: Fitness Reduces Risk of Disease!
A recent Men’s Health article suggests people should be focusing on fitness, not body weight, if they want to improve their health. Is that the best plan? Let’s dig into the article and find out! Cardiorespiratory Fitness Reduces Risk of Disease If you want to check out the article, it’s here: “Fitness, Not Weight, Is […]
How to Keep Fitness Stimulating
Life doesn’t sit still, so why should your workouts? A rigid routine may serve you today but falter tomorrow. Without adaptability, you risk: Adaptable fitness keeps pace with your changing lifestyle, offering a sense of renewal with every stage. How to Keep Fitness Stimulating 1. Reassess Your Needs Regularly Just like business plans, fitness goals […]
2024 Committed Club
At No Excuses CrossFit, we recommend you workout four days a week, 16 days a month, and 200 workouts a year. It sounds easy, but there’s so many obstacles that can get in the way. Things like illness, injury, weather, vacation, work, and family life are some of the battles we each face everyday in […]
Achieve Ideal Body Composition
Achieve Ideal Body Composition “Achieve ideal body composition” isn’t just a lofty aspiration; it’s a journey toward balance, strength, and vibrant health. Let’s chart your course. Why Body Composition Matters Body composition goes beyond weight—it’s the ratio of fat to lean mass in your body. Achieving balance here is transformative: A scale number can’t capture […]
How to Make Your Workout Routines Evolve
Fitness isn’t one-size-fits-all. Over time, life shifts, priorities change, and what once worked may no longer resonate. Without adaptability: A flexible fitness plan adapts to your goals, preferences, and schedule, keeping things fresh and rewarding. How to Make Your Routines Evolve 1. Listen to Your Body Your body sends clear signals about what it needs. […]