Fitness

Grip Strength Exercises
Grip day is everyday. Chances are that you’re probably not spending one of your days in the gym focused on grip strength or even incorporating exercises to help actively strengthen your grip. HEY, IT’S OKAY. But when you find yourself being unable to get those last three reps in because you’re grip slowly gave out, you may find yourself frustrated and...
LEG DAY, ANYONE? If leg day is your favorite workout of the week, you are probably very familiar with glute bridges. If you’re not about strengthening your posterior chain or just haven’t learned enough about it, glute bridges probably seem like very unfamiliar territory. Guess what? That’s OKAY. The best time to learn is: ANY TIME.    First things first...
Fitness Programming Design
FITNESS PROGRAMMING 101   Alright, alright. Before diving into the actual programming itself, you need to define the foundation of your program. One of the best parts of creating a fitness program is that it is incredibly individualistic and is dependent upon everything that YOU are. What are your goals? Losing weight, building strength, focusing on...
How to Get Back to Working Out After a Break
We all know that life is busy and we’re ADDICTED to busy. And sometimes, the first thing to go after sleep is working out and exercising. Then, it becomes this never-ending cycle and daunting task to get yourself back to where you once were. It started out with a busy day that turned into a busy week that then spiraled into a busy month and then one thing...
How to Progressive Overload
Let's Talk Progressive Overload     Building muscle isn’t all bro tanks and protein shakes. Building muscle is built (no pun intended) on the concept of progressive overload. It may sound like a rather aggressive term, but it’s really just a foundation to help get you to where you want to be. Progressive overload is the process of creating additional...
Best Fitness Recovery Tools
  LET'S RECOVER RIGHT, Y'ALL.   So, it’s almost 2020 and learning about recovery will certainly not be a new trend next year. Fitness trends come and go all the time, but foam rolling is here to stay. With all of this information and different studies about different recovery tools, it can be trickier than that last set that did you in to figure out what...
Rest Day Tips
The last thing you want on a rest day is to listen to more rules – so let’s try out this mindset and tips together. In order for you to perform at your best, you need to make sure you that you rest at your best. A rest day should never involve being overly lazy or overly ambitious, either. Just like life, balance is key. It’s easy to get into the “off” day...
Fall Fitness
Fit Girl Fall Swimsuit season and “hot girl summer” may be over, but that doesn’t mean its lose-track-of-progress season either. It’s time to get cozy with blankets and pumpkin spice, but also time to balance that out with some fit fall tips.    1.Park & Trail workouts  That fall foliage, though! The weather has started to cool down, making all of...
Finally, surfing will be introduced as an Olympic sport at the 2020 Summer Games in Tokyo (about damn time, right?). Now that the sport is getting the recognition it deserves, it’s a good time to learn a thing or two about how surfers train.    SHAKA SHAKA   One of the biggest mistakes that any surfer or athlete can make is to jump into training, the surf,...
Pre-Power Class Power Food
Food is fuel, food is confusing.   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...
Rules for Running
A sport that is usually a punishment for other sports doesn’t always get its badge of “bad-ass” honor. And with that badge comes some standard golden rules to keep it intact.    1. Mimic the pace you're training for. Practice makes perfect. If you want to run 3 miles at a 7-minute pace, you need to practice running 3 miles at a 7-minute pace. Seems...
Marvin Madariaga
In between training and coaching sessions and making everyone in the gym laugh, we got to get real with Coach Marvin Madariaga in the Pilates studio. Madariaga, also known as “The Mad Lion” joined the TBC family in 2006 and has never looked back. Coach Marvin admitted that his guilty pleasure is watching World of Dance despite the fact that his footwork in...
Inner Athlete
ath·lete /ˈaTHˌlēt/ Noun a person trained or gifted in exercises or contests involving physical agility, stamina, or strength; a participant in a sport, exercise, or game requiring physical skill.   Sometimes hearing and using the term “athlete” can be intimidating, to say the least. It’s not too far out of reach to feel like athletes are in this exclusive...
Have big travel plans coming up? Make sure you fast on your flight. Here’s why:    Reduce Jet-lag. As a way of coping with a long 12-hour flight often times we load up on snacks as a distraction tactic. On your next long flight skip the in-flight meals and terminal snacks, instead fast until you land to help avoid symptoms of jet-lag. The reason this helps...
Unless you are training for a long distance running competition your treadmill workouts should be no longer than 25 minutes. This is good news for most of us who truly hate cardiovascular based workouts. Here are the reasons why:    Your workout can be more intense.  For longer runs we tend to set a slower pace so that we do not feel like we are not going...