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Exercises to Strengthen Your Elbow

Posted on Oct 30, 19

How many of us have suffered from elbow pain? I think most of us have experienced this at some level at one point in time. Our first response to pain is usually rest, ice then stretching. These are important but we also need to focus on adaptions. We need to develop the strength in the […]

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Quest For a Flat Stomach

Posted on Oct 29, 19

So many people have a goal of attaining a flat stomach. They will try to starve themselves, do limitless amounts of cardio and even try pills, “potions” and/ or body wraps. What one should be focusing on is being on a calorie deficit diet, having protein in EVERY meal and getting in strength training of […]

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Looking To Improve Your Bench Press?

Posted on Oct 27, 19

If you are enjoying the lifting cycle we are currently in and are interested in improving your bench press I have four exercises for you to learn and master to help you do just that. These movements will help eliminate weak points in your bench press while building strength and improving technique.   Close Grip […]

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Small Changes = Big Results

Posted on Oct 26, 19

The weekend is upon us and for a lot of us that means eating away from home for at least one meal. This does not mean that you need to sabotage your nutrition plan. Making some small changes to what you would normally order can go along way. Some examples are if you normally order […]

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Pumpkin Trail Mix Cookie

Posted on Oct 25, 19

Here is a great cookie recipe that taste good and is a healthy snack option!   Preheat oven to 350. Spray two cookie sheets with non- stick cooking spray.   Ingredients and directions:   Mix the following in one bowl. 1 cup vanilla whey (or non dairy) protein powder ½ cup coconut flour ½ tsp […]

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Tips to Improve Your Deadlift

Posted on Oct 23, 19

Deadlifts are a key exercise to building your strength and physique. No matter what your goal in the gym is it is rewarding to walk up to a bar loaded with heavy weight and lifting it with all your strength. Deadlifts work every muscle in your body. They target your posterior chain, which will also […]

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Ways to Recover Faster From Being Sick

Posted on Oct 22, 19

Cold and Flu season is upon us. Most of us dread having to take time off of the gym, but being sick can slow down our progress; so taking a few days off from our normal routine could be beneficial. Instead of your normal activity try something less demanding on your body (could be as […]

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Only You

Posted on Oct 21, 19

“ Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only YOU can stop you.” -Jeffrey Gitomer   We all have goals and dreams. We have had excuses too. We have all held ourselves back from our true potential at one point or time in our lives. Whether it is fear, lack […]

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Why I think you should do the Open ( and how to do it for free)

Posted on Oct 20, 19

The CrossFit Open is upon us and your coaches and fellow gym members are probably asking you strange things like “You ready for 20.1?” and “What do you think Castro has in store for us?” All of this is referencing a 5 week international competition that is the first stage in CrossFit crowning the Fittest […]

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Pumpkin Soup

Posted on Oct 18, 19

Cooler weather this fall is the only excuse you will need to try this simple soup recipe. Pumpkin Soup Ingredients 1 small red onion, chopped 1 medium white onion, chopped 2 cloves of garlic, chopped 1 tbsp (15 mL) of grass-fed butter or olive oil 1 small can of pumpkin puree (or fresh in which […]

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