12 days of fitness tips
Focusing on health and fitness during the holiday season, especially for someone balancing work and family, can be a challenge. Here are 12 strategies leading up until Christmas to focus on. Try to implement one each day and build on it. Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Create a bedtime […]
Why cool downs are so incredibly important!
To understand why cool down are so important, we first have to understand how the brain manages resources in the body. Our nervous system is either in the fight or flight state (sympathetic), or rest and digest state (parasympathetic). When we are in a fight or flight state, stress hormones are released into our bloodstream, […]
Lifespan and healthspan
The No Excuses CrossFit method is a habits-based approach to improving lifespan (living longer) and healthspan (living better) through fitness and nutrition coaching. Your lifespan is how long you live. Your healthspan is the portion of your lifespan in which you are healthy. Improving LifespanAccording to the CDC, most adults die from one of four […]
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 […]
Balancing Act: Indulging Smartly Without Derailing Progress
As the holiday season approaches, the aroma of festive treats fills the air, and the temptation to indulge becomes irresistible. However, fear not, fitness enthusiasts! This isn’t a call for deprivation but an invitation to a mindful balancing act. Let’s talk about how you can navigate the holiday season without compromising your fitness goals. It’s […]
How to burn more fat while exercising
The cost of work performed is the energy used to perform it. We measure energy in kilocalories, and your body produces energy in different ways. The body has different systems for producing the energy required to do work. Longer, slower, lighter: you can burn fat to create energy. Shorter, faster, heavier: you can burn sugar […]
What sport is best for kids?
“Every kid should take gymnastics! It makes them better at every other sport!” “Every kid should learn to swim before they’re two! Babies are natural swimmers!” “Every kid should wrestle – they’ll learn confidence and gain strength!” If your kid plays a sport, you’ve probably heard some opinions on why that sport is ‘best’ for […]
Unlock Your Athletic Potential with the Power Clean
Are you ready to take your fitness journey to the next level? The Power Clean is more than just an exercise; it’s a gateway to unleashing your athletic potential. We will delve into why the Power Clean holds immense value, the importance of mastering its proper technique, and how this exercise aligns with the safe […]
Thriving, Not Just Surviving: Your Holiday Fitness Guide
The holiday season is upon us, and it’s tempting to let our fitness routines take a backseat to festive celebrations. However, what if I told you that these next few months could be the most rewarding, both mentally and physically, on your fitness journey? Rather than simply surviving the holidays, let’s explore how you can […]
How shortcuts hurt your health
It’s November 20th. Most people who decided to improve their health in January have, sadly, given up by now and are waiting until the new year to make it a priority again. The problem is that many sought shortcuts to health: the get-lean-quick shakes, the crash diets, and the zero-money-down gym sign-up programs that prey […]