Your Menstrual Cycle and Exercise
In recent years, more research has been released on training around menstrual cycles. Women and people with periods are typically on a 28-35 day hormonal cycle whereas many men are on more of a 24 hour cycle. So while we with periods don’t need completely different training programs, we will respond differently to exercise […]
Add-On HIIT Program
What is HIIT? HIIT stands for High Intensity Interval Training. There are many ways to perform HIIT, but there is also a lot of misinformation on the proper ways to perform this style of training. In order to get the most out of a high intensity interval, rest between sets needs to be prioritized in […]
Creating Your Perfect Diet
So, what is the perfect diet? Keto? Paleo? Vegan? Low fat? Low carb? There is endless information put out within the fitness industry – some good, some bad, but mostly confusing for the average person trying to figure out how to eat well to live a long, healthy life. So which one should you follow? […]
Knee Valgus
Knee valgus is defined in its simplest form as inward rotation of the knee (hip adduction and hip internal rotation). This blog is focused on knee valgus as it relates to the barbell back squat. If you’ve seen this happen during a squat before, you’ve probably witnessed the knee caving inward on the concentric portion […]
Unilateral Training
Unilateral training is the practice of performing exercises that work one limb, or the exercises are at least somewhat biased towards that one limb. A lot of powerlifters, athletes, and even average gym goers overlook this aspect of training, but it is so important when it comes to preventing injuries as well as building up […]
How to Master Pull Ups
Pull ups: Everyone wants to do them, but not many people possess the upper-body strength and stability to do so. This blog is going to break down each step towards achieving that first pull up. If you can already do pull ups, this will help you do more of them with improved control and form. […]
How to Find Your Maintenance Calories
How many calories should I eat in a day? We get a lot of people who ask us questions about our nutrition and how we track our calories and macros. There are plenty of ways to dial in your nutrition that don’t have to do with tracking calories, but for those who are interested, here […]
Revisiting Ankle Mobility
Today, we want to go a little more in depth when it comes to ankle mobility. You can check out our previous blog on ankle mobility for some quick tips on how to improve your ankle mobility. Last time we discussed what you can do for mostly short-term change such as banded distraction drills. This […]
Setting goals for your first powerlifting meet
Having a plan for meet day will set you up for success and minimize additional stress and anxiety. Your coach should send you information and details on what to pack or prepare the night or nights before. With the details under control, you’re inevitably going to start thinking about your personal goals for your meet. […]
Ankle Mobility
Today we want to discuss something that’s overlooked by many athletes and recreational gym-goers. That something is ankle mobility. Test Your Ankle Mobility How is your ankle mobility? Not sure? Try this test. Take your shoes off and place your foot about five inches away from a wall (about the length of your hand plus […]