Fitness

How Sore is Too Sore?
HOW SORE IS TOO SORE?    Muscle soreness is NORMAL - to an extent.  Have you ever had one of those workouts where you leave knowing that the next day you’re going to feel that extra set you did? We’ve certainly been there, especially with Coach Gio’s Power Boxing class. It’s a physical form of proof that you put in hard work and got your muscles doing...
Master the Rower
Master the Rower   Ahhh, the rower. Don’t be fooled by this machine just because you get to sit down while performing the exercise. Each rowing stroke activates 84% of our muscles. Yes, read that again - 84%. This includes your posterior chain as well aka your hammies, glutes, lats, and traps. But in order to get the most about the rower, you need to...
3 Top Explosive Movements for Athletes
3 Top Explosive Movements for Athletes   Being an athlete is more than just being strong. We all love a good deadlift, squat, bench press, but c’mon - we know to be a good athlete you also have to be explosive and able to move. Humans were never designed to move with such little focus on explosiveness. It’s all about redirecting and re-designing movements...
Fitness Myths 2020
2020 has been… a lot. It has been a time of difficulty, learning moments and time to learn real truths. We thought we’d finish out 2020 with debunking some fitness myths so you can go into 2021 with better intentions and goals. You and your time are much too valuable.    Burning Fat = Cardio Time! Yes, cardio is a great way to burn fat and should be...
5 Common Push Up Mistakes
Potentially one of the simplest and most effective bodyweight exercises out there would be the push-up. Regardless of its popularity and reputation, many people are making small to large mistakes in regards to their push up game that risks it all. It puts progress at risk as well pain and injury.    Elbows Elbows can be awkward and make it difficult to find...
How to Pick Your Gym Bag
Okay, so similarly speaking to everything else we’ve been learning through this interesting year, there has been time and opportunity to re-evaluate how we were doing things before. We’ve been learning that all the little things add up to be the big things. One of the most powerful and important things to surface from the current pandemic is a renewed...
Running in Fall
Transitioning into Running in Fall We sure have been in it - record highs in the middle of a pandemic. Now that the weather is starting to cool off (at least in the mornings), now is the time to take advantage of training outside. San Diego is one of the most beautiful places, let alone gyms! (*wink, wink).    Running outside provides some great...
Stretches at Work
Stretches at Work  Also, trending as deskercise *insert shrug emoji here*    Is your work physically demanding? Or is physically un-demanding? In either case, both types of demands or lack of demand on the body can be detrimental to your overall health and therefore, productivity. Research has shown that repetitive motion, poor posture, and staying in the...
Enhance Your Morning Lifts
To be an early bird or not …  In either case, does it really matter?   If you have decided that getting your lifts in the morning seems to be the most effective for your schedule, this is for you (P.S.: there is no set universal perfect time to train. It’s your call). With this decision comes a responsibility. A responsibility to your body, your lift, and...
The Ultimate List of Wellness Products
There are a wide variety of wellness products on the market. Each product offers different health benefits and promises to meet your vitality needs but how do you know which ones are best? Wellness products vary across a range of prices and scientifically tested or holistic approaches.     We have sifted through the supplements to find some top tips for...
Last Rep, Best Rep Myth
Have you ever had a workout that was hurt so good and you were just rocking through the whole thing? It’s time for your last set and then it’s time for the last rep of that set. The infamous phrase, “last rep, best rep” comes out as you come out from under the barbell after working that last set of bench presses.  Here it is:  A massive amount of lifting...
Fitness + Physical & Mental Health
The world is facing a time in history unlike any before - social revolution and pandemic in one. Stay-at-home orders have challenged some of us physically, some mentally, some financially or some a combination of the three. As we are continuously reminded of how important our health is (both mentally and physically), fitness is one of the best ways to stay...
Outdoor Fitness Safety during COVID-19
The time of COVID-19 has been nothing short of lots of change and being in the unknown. Safety and health come first before being able to do anything else. Plus, if COVID-19 has taught us anything, it is to be thankful for what we have and to adapt. We know that there has been a lot of information constantly thrown at you recently, but we want to emphasize...
How to Track Progress
If you’re here because you’re looking for a way to keep track of all the hard work you’re putting into your fitness routine or for a little more accountability, that’s great! It’s one of the most vital pieces of a fitness routine and ways to make sure that you know you’re doing what works best for your body. If you’re going to put in the time and effort to...
History of the Burpee
You may dread the burpee and we don’t blame you. BUT.. there’s something to be said for this insanely effective exercise that has become a fitness staple. The potentially cruel and unusual punishment that is the burpee had a beginning -- ever curious as to what that may be? *QUICK:* How do you picture the person who invented the burpee?    In 1939, Royal...