Simple and effective nutrition coaching

Let’s talk nutrition! You’ve probably seen hundreds of diet programs out there, and they all promise the world. “Add lean muscle fast!” “Drop X pounds in 14 days.” “Miraculous results!” And so on. We’re all about simple, effective nutrition coaching, so I’ve got some very basic tips for you as summer rolls around and it […]

5 low calorie side dishes for a Fourth of July cookout

Red, White & Blue Berry Salad

Athlete Spotlight: Helen Miller

Name: Helen Miller Age: 50 (ugh, omg!) Occupation: Freelance Court Reporter Hometown: Skokie, IL Which class time do you usually attend? 8:00 because it’s GREAT!!! Favorite WOD: June 27th WOD because I was able to do RX and got the same score as Stephanie C. Favorite CF Movement: Deadlift Least Favorite CF Movement: Anything with […]

The healthy alternative to sugary sports drinks

Contrary to popular belief, dehydration is not the biggest problem facing athletes. Overhydration is. Why? Because we’re taught from a young age to drink beyond thirst—like the advice to drink eight 8-oz glasses of water a day, or chug water during races even if you’re not thirsty for it. That’s why you see so many […]

What’s the Best Exercise for Abs?

The best exercise for abs—everyone wants to know as spring and summer roll around. Here’s the short answer: There is no single best exercise, but we’ll give you three things you can do to lose body fat, improve core strength, and increase muscle definition. If you’ve heard the saying “abs are made in the kitchen,” […]

5 best low-calorie caffeinated drinks at Starbucks

Need caffeine, but not the calories? We’ve got you covered. Here are 5 options for low-calorie caffeinated drinks you can get at Starbucks. Remember, these are just a few ideas. Customizing your drink by opting for sugar-free syrups and nonfat or alternative milk like almond milk can significantly reduce the calorie content of your favorite […]

The #1 overlooked aspect of healthy fasting

Too many people neglect electrolytes while fasting. The result is that they feel tired, crampy, and weak during the fast. This usually gets blamed on lack of food. And that’s certainly part of it. Fasting should cause some hunger, and it’s generally not conducive to peak performance. But it shouldn’t cause dizziness, weakness, fatigue, or […]

What do you want to accomplish over the next two years?

We want to be your gym for years — decades, even. We think about this constantly because we know that we do our best work over a long period of time. A few months just aren’t enough to change someone’s life no matter how good the fitness or nutrition program is. Sure, you can make […]

5 outdoor workouts you can do at George Pierce Park in Suwanee

While George Pierce Park doesn’t have dedicated exercise equipment, there are several outdoor workouts you can enjoy using the park’s natural features: Remember to be mindful of the park’s rules and regulations, and choose exercises that suit your fitness level. Enjoy the fresh air and scenic beauty of George Pierce Park while getting a great […]

Mastering the Art of Kettlebell Swing: Your Gateway to Full-Body Strength

Picture this: a single exercise that not only torches calories but also enhances your strength, power, and overall body functionality. Welcome to the world of Kettlebell Swings—a versatile, high-impact movement that can transform your fitness journey. Let’s uncover the significance of mastering this exercise with precision and technique for optimal results and safety. Steps to […]