Fitness

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...
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...