Blog

TBC
Productivity Hack
Mar 17, 2020
Productivity Hack: Ivy Lee Method   A very simple choice that could end up making a very large difference in your life. Technology has made it possible for many of us to be able to work from home and especially during times like this, it really can be a saving grace. That being said, we know it’s easy to stay comfy in your pjs, netflix and chill while...
F4 Muay Thai Series Fight Night Postponed
Mar 12, 2020
OFFICIAL STATEMENT F4 Muay Thai Series was created to grow the sport of Muay Thai and present dedicated fighters with a new stage. We couldn’t believe the response from the Muay Thai community and were looking forward to our first event here in San Diego. With heavy heart we regret to announce that due to the current state health advisory of COVID-19 we...
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Putting Health First: Tips for Staying Healthy!
Mar 12, 2020
In lieu of the coronavirus (COVID-19) outbreak and our dedication to staying strong, we wanted to share some tips to help keep your health game up.    If you are feeling under the weather, stay home! It’s okay to take a rest day (anyone say, Netflix?).   Drink lots of water and stay hydrated - it’s essential for keeping that immune system on point.    Use...
Kettlebell Only Workout
Mar 05, 2020
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...
Cheat the Cheat Day
Mar 03, 2020
We have set-up quite the interesting predicament for ourselves by creating a meal or entire day that is influenced by all of our biggest indulgences or “excusing” us from keeping to feeding our bodies the nutrients it needs. Some fitness enthusiasts will encourage a cheat meal or a cheat day for the extra energy boost; however, there is no real scientific...
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Coach Highlight: Kerri Kolarik
Mar 03, 2020
  COACH HIGHLIGHT   Meet Kerri Kolarik - Rig instructor, bad-ass, and lover of reality T.V. and chocolate. Kerri is from Kentucky and moved to San Diego from D.C. not too long ago. We recommend that you avoid offering her a banana because she is repulsed by the smell and taste. She is an early bird. Her favorite compliment to receive is that she works hard...
Mar 02, 2020
We know that we’re in the gym a lot. We also know that San Diego always has events going on and that summer is so close yet so far. Spring is here! When we’re not in the gym, here are some San Diego events where you may find a swarm of TBC shirts.    The Flower Fields:  Starts March 1st;  A San Diego classic. Catch all the beautiful colors in North County,...
Muscle Activation Exercises
Mar 02, 2020
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....
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Heart Tips for American Heart Month
Feb 19, 2020
5 Heart-Healthy Tips for American Heart Month   It may be the month of love, but it’s important to remember that there’s more than one way to look after your heart this month! When we think of February, Valentine’s Day is typically at the forefront of our minds; but this month is also American Heart Month—a time to remind people of all ages that heart...
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Winter Skin Care
Feb 03, 2020
  It’s cold outside and your skin is being cold to you too. Harsh winter weather can wreak havoc on your skin due to a decrease in moisture in the air. There’s even a scientific term for skin in the wintertime: Xerosis. It can be more difficult than normal to keep your skin smooth and hydrated when you combine an increase of winter chill, drops in...
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2020 Valentine's Day Gift Guide
Feb 03, 2020
    2020 Valentine’s Day Gift Guide     Valentine’s Day gifts can already be tricky enough, let alone for the fitness lover in your life. There are so many different factors that go into planning this gift, so don’t worry. We’re here to help take some of that pressure off of you and make sure that you get something that is both thoughtful and practical....
Hip and Knee Mobility
Feb 03, 2020
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
Feb 03, 2020
  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
Feb 03, 2020
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
Jan 07, 2020
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...
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Digital Detox
Jan 07, 2020
  When was the last time you went without your mobile device in your back pocket? When was the last time you went to dinner without taking a picture of it first? When was the last time you settled an argument without going straight to Google? When was the last time you went on a date where both parties stepped away from the phone?   Or perhaps you...
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How to Write Resolutions in 2020
Jan 07, 2020
Research has typically suggested that the best type of resolutions are ones that give immediate results or satisfaction. This year, TBC is challenging you to look at your goals and resolutions a little differently. You can't expect change without implementing new actions, right? So as you put the pen to your journal, or your fingers to any digital device...
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Healthy Food Trends of 2020
Jan 07, 2020
2019 was the year of the plant-based scene exploding and trendy oak milk lattes became the new craze. So… what does that mean for snacking (healthy snacking, that is) for 2020? It seems like the predicted healthy snack trends of 2020 are packed with purpose, filled with more fiber, focused on getting cholesterol levels down, more environmentally...