how to do proper squats
Apr 09, 2021
The beloved squat. We all know it. We all love it (or maybe not). Regardless, the squat can only live up to the squat name if we don’t use proper form as well as all of its different variations to maximize the full capabilities of the exercise. Honing in on form also helps to prevent injury.    If you think about it, as babies we must learn how to squat...
best foods to eat after workout
Apr 09, 2021
Let’s be real - you put a lot of effort into your workouts. It takes time and dedication to prioritize that time for yourself and to make the most out of it. You have probably given some thought to what you should eat pre-workout, more than your post-workout meal. But ahhh, that’s where you can differ from the rest. By consuming the right nutrients right...
best leg exercises
Apr 08, 2021
Let’s start off with a disclaimer that your peach is already fantastic. However, we totally get having booty goals (literally) in the gym. Whether you want to work on shaping your backside for more aesthetic reasons, having strong glutes is extremely beneficial to the body.  Is it possible to get a bigger butt through exercise? If so, how? Good glute...
gym membership benefits
Mar 15, 2021
Joining a gym is not a decision that should be taken lightly. It’s a big deal. It is a place where you are going to spend a good amount of time (hopefully) and put your trust in to help you reach your goals. It’s a decision that requires discipline, motivation, and determination. How many times have you heard a story about someone signing for a gym...
best preworkout foods
Mar 15, 2021
  There’s so much information out there about what you should and shouldn’t eat. It can be hard to figure out who is actually telling you the truth. We all know the truth about TBC’s Power-anything class – you’re going to WORK and here’s the low down about some of the best foods to eat before class. Remember, a car that needs premium gas can still function...
How to Create a Mindful and Strong Training Routine
Mar 15, 2021
It is fair to say that we all want a balanced body that is more than chizzeled abs and sculpted arms. Along with focusing on creating physical strength, there is a massive importance on working on mental strength. If physical and mental strength can both be valued and of importance, the room for potential growth is substantially larger. Practicing...
The Rise of the Fake Commute
Mar 03, 2021
  For many, the line between work and home is still a blur and will continue to be that way. Some people used to hate commuting to work: standstill traffic or unforseen issues with public transporation. Other people viewed their commute as a mental saving grace that was crucial for incorporating some amount of work-life balance into daily routine.    Enter...
spring activewear trends
Mar 03, 2021
  While it may be easy and perhaps seem even logical to pick out an old t-shirt and overworn pair of leggings before heading out for a workout, it is even more logical to wear an activewear outfit that helps you harness your motivation and inner bad-ass. Right? Look good, feel better is totally a thing. Athlesiure blew up in 2020 and became even more...
best bjj fighters in the world
Mar 01, 2021
Are you curious about who the GOATs of Jiu-Jitsu are? Maybe you’ve asked yourself ‘Who is the best BJJ fighter in the world?’ Becoming one of the greatest Brazilian Jiu-Jitsu fighters of all time is something that only a handful of people will actually be able to achieve in their lifetime. One thing is for sure - those that do make it onto the best-of-all-...
Networking Tips
Feb 17, 2021
DO YOU EVEN NETWORK?    You’ve heard it all before. Meet everyone you can, get your foot in the door, create relationships, etc. Networking comes more natural for others and that’s *insert clap* okay *clap again*. Classic Stephen King once noted, “the scariest moment is always just before you start”. That first moment only lasts for seconds and then what...
Mindfulness Techniques from Pro Athletes
Feb 17, 2021
TECHNIQUES FROM THE PROS   Athletes, you need a mental toolbox. You need to have a wide-range of different mental techniques to help you excel and fufill your potential. Did you read that? Fufill your potential. This ain’t something to mess around with. Let’s get your mind right. You're in charge of training your craft, your mental regime, and working to...
foods to eat before working out
Feb 17, 2021
Eating X Your IG FEED   If you’re on social media, you have probably seen the influx of food posts - massive influx of food posts over the last year. Food is definitely double-click worthy. These posts can range anywhere from artsy photos of meals when restaurants have been able to be open, updates with new recipies, or late-night food runs to somewhere (...
how to update living space
Feb 09, 2021
Amidst 2020 vibes and lifestyle running its course in 2021, we have learned the importance of our living space - whether that means working from home, having a more long-term guest, or simply utilizing the space we call home much more. In the thick of a pandemic or not, your home space may need an upgrade. We never thought something like this was possible...
best BJJ self defense forms
Jan 27, 2021
The practice of Brazilian Jiu-Jitsu (BJJ) can be split into two distinct camps: sport and self-defense. It is important to understand the distinction and connectivity between the two. There is a profound history of BJJ and a newer definition of what BJJ has evolved into. BJJ has gained massive popularity over the last two decades and there are good reasons...
akido vs brazilian jiu jitsu
Jan 22, 2021
Aikido and Brazilian Jiu-Jitsu (BJJ) are two incredible martial art forms that developed from the same land  - Japan - but took on different physical and philosophical pathways. The article explores the origins, history, and current state of each martial art to help you decide upon which one to study. Aikido Origins Aikido is a martial art form that...
How Sore is Too Sore?
Jan 06, 2021
  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 what they’re supposed to do...
Master the Rower
Jan 06, 2021
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 understand how to use it...
outdoor boxing bags
Jan 01, 2021
  Okay - it’s here. It’s finally here. It’s time to say goodbye to 2020 and hello to 2021. It’s fair to say that 2020 is probably the year that none of us we’re expecting and drafts of our current reality are being written for history books already. Some feel like 2020 has been the longest year while others question where the year went. Maybe the reality is...