Fitness

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...
Bodyweight exercises at home
Being at home doesn’t mean you have to quit making gains. We are learning firsthand how incredible our bodies are. No weights? No problem. Try to snag some dumbbells on Amazon or Target or really anywhere and nothing? We got you. All you need is your body, some motivation, a TBC playlist, and getting your head in it. While we wish that you were able to get...
Kettlebell Only Workout
Are you ready for a workout that uses only one piece of equipment? If you aren’t ready - get ready.    The kettlebell sets itself apart with its weight and structure, allowing you to turn plyometric exercises into an intense strength and cardio combo. Kettlebell workouts help promote building muscle, explosiveness, and getting that heart rate through the...
Muscle Activation Exercises
If you’re not asking yourself, “where are you feeling this?” or “what do you feel working?” during your workout then you may have found why your pull-ups aren’t getting better, your weights or reps stay the same, or why you aren’t getting stronger at the rate you think you should be. Granted, there are a lot of factors that could belong to this theory....
Hip and Knee Mobility
KNEE / HIP MOBILITY:  It starts with that feeling in your ankles, and now in your hips. It’s okay, we often neglect parts of our bodies that do the most for us without even realizing that we are neglecting them. But once we know how to best support those areas, there is no going back. Think about it. There’s a synergy and connection with hip, knee, and...
Gym Intimidation Tips
  Okay, today’s the day. You got all of your ducks in a row. Scheduled your day perfectly to make sure you have time to hit the gym today. And then here you go.. Walk in with your favorite athletic attire and the GYM INTIMIDATION hits as hard as the pre-workout should (if that’s your thing).    Hello, gym-induced anxiety – NOT nice to see you. It often...
Pull Up Tips
Beginnings are tough, but so are you. Pull-ups are seen as one of the true tests of strength and overall fitness. We have probably all been there and seen someone crank out pull-ups like it was no big deal and sat back thinking #goals. Just remember that those that know how to properly execute a pull-up started somewhere too. There are also a lot of people...
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...