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Rowing Points of Performance 101

Posted on Nov 9, 20

Let’s break down the movements/stages of using a rower effectively.   We start with the “catch”. Here your arms are straight, head is in a neutral position and your shoulders are level not hunched over. Your upper body should be leaning forward from the hips making sure your shoulders are in front of your hips. […]

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Brown Sugar Glazed Apple Cake

Posted on Nov 6, 20

This healthier apple cake recipe relies on yogurt and canola oil instead of butter to make it moist. Grated apple and warm spices give it the flavor of fall. To finish off the cake, drizzle on a quick brown sugar glaze before serving. Active: 15 mins Total: 2 hrs 30 mins Servings: 10   Ingredients […]

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See Your Big Toe

Posted on Nov 5, 20

Do you see your big toe when you squat? If not do you hear coaches tell you that your knees are caving in? Seeing your big toe is a way to tell if your knees are tracking over the toes when squatting, which is what you want.   So, the next time you squat, look […]

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Know Your Priorites

Posted on Nov 2, 20

To acquire anything that you want in life you must be dedicated, you must work hard. If you truly want something you always have the time, especially when you think you don’t.   The simple fact of the matter is if you truly love what you are pursuing you will find the time to do […]

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Crock Pot Picadillo

Posted on Oct 31, 20

Ingredients 2 1/2 lbs 93% lean ground beef 1 cup minced onion 1 cup diced red bell peppers 3 cloves garlic (minced) 1/4 cup minced cilantro 1 small tomato (diced) 8 oz can tomato sauce 1/4 cup alcaparrado (manzanilla olives, pimientos, capers or green olives) 1 1/2 tsp ground cumin 1/4 tsp garlic powder 2 bay leaves kosher salt and fresh pepper (to taste) Save Instructions Brown meat in a large deep skillet on medium-high heat; season with generously […]

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Remember to Breathe

Posted on Oct 29, 20

This seems obvious but how many of us including myself hold our breath or loss our breath control under the stress of a workout?   This quote from Dr. Kelly Starett (The Ready State) sums it up- “When your breath goes away, your capacity goes away.”   One of the first compensations that happen as […]

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Before Bed Snack Choices

Posted on Oct 28, 20

Ever looking for a little something extra to snack on before you go to bed but trying to keep your nutrition on point? Here are some suggestions for you:   Rice Cakes: A super low calorie and easy snack and they also serve as a great base to the other items listed here. They are […]

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Push the Earth Away

Posted on Oct 26, 20

What does this mean? This is a cue you can hear when doing a deadlift. The deadlift works your entire posterior chain and when you set up you want the weight in your heals. Imagining pushing your heels into the ground or pushing the earth away will give you a much better starting position. When […]

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Caramel Delight Energy Balls

Posted on Oct 23, 20

Think of these easy no-bake cookies as a healthy makeover of one of our favorite Girl Scout Cookies–chewy caramel, dark chocolate and toasted coconut come together with fiber-boosting oats instead of sugar and flour. And the best part? They take only 15 minutes from start to finish. Active: 15 mins Total: 15 mins Servings: 8 […]

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Easy Portion Control Guide

Posted on Oct 21, 20

People tend to think weight loss and proper nutrition is complicated but in reality there are just two main things to consider when you want a successful nutrition plan.   Food Quality Food Quantity   Food quality is pretty straight forward. It doesn’t matter what your goal is (lose fat, build muscle, maintain a healthy […]

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