Sunday Shoutout … Chris H.
This week’s Sunday Shoutout goes to Chris from the afternoon classes. Chris joined us in March as a personal training client to prepare for the workout ‘Murph’ on Memorial Day weekend. During his 1on1 training, Chris to work on his pull ups and upper body strength. The commitment worked because Chris did awesome in the […]
The secret to fitness success
It’s not the newest workout. It’s not the hardest workout. It’s not the newest diet. It’s not that TV reality show (lol). The secret to fitness success is MOMENTUM. Doing a little bit, every day, and not stopping. Today, I’m going to tell you how to do it! One workout will make you sore. Ten […]
What we believe …
At No Excuses CrossFit, we believe your workouts should be fun, challenging, and different. Boring gym routines are hard to keep you motivated. That’s why you can expect a new workout every time you come to No Excuses CrossFit. Our workouts can be … -Long or short -Light or heavy -Bodyweight only -Weight training -Cardio […]
How reps in reserve can make you stronger
At No Excuses CrossFit, we are a big believer in technical maxes, which is the most weight that someone can lift with minimal form breakdown. For most people this is the rep where they feel like they could do only one more rep, which you can also call having one ‘rep in reserve’. Obviously, injury […]
Habit stacking
If you want to start a new habit, add it to an old habit. For example, if you want to start drinking more water throughout the day, add it to things you already do: “Every time I brush my teeth, I’ll drink one glass of water.” Keep a glass beside the bathroom sink to make […]
The four pillars of exercise
I watched this video from Dr. Peter Attia recently and he shared his model for building fitness through exercise. He calls these “the Four Pillars”: Strength – the ability to lift yourself or an external load Stability – the ability to maintain proper position and avoid injury. Aerobic capacity – the ability to burn fat for energy Anaerobic […]
How to align your brain and body
Your brain knows it needs to exercise and eat better. But it would prefer that you start tomorrow. This week, I’ve shared three different strategies to get your brain and body working together to improve your longevity and health. I shared three tactics: habit stacking, the Pareto Plan, and the Connect-3 strategy. But there are […]
The ‘Connect-3’ Strategy
People who love exercise usually have two things in common: 1. They have another human to exercise with. 2. They have a third human telling them what to do. In short, people who love exercise usually have a training buddy and a coach. Building a habit is hard to do alone. But if someone else […]
The Pareto Plan
Here’s my number one rule if you’re just starting your fitness journey: Every day, do one thing to improve your health before you do anything else. Now, that doesn’t mean you have to roll out of bed and go straight for a jog. It just means that the first thing you do every day should […]
What if your mind and body worked together?
Your body loves adversity. Your body evolves. When it has to work harder, it gets stronger. When it has to process food more quickly, your metabolism ramps up. When it feels starved, it ramps up your metabolism. When there’s some extra in the pantry, your body stores it for a rainy day. When it’s cold, […]