The Easiest Choice

dsc_0106When we get busy we tend to sacrifice our nutrition by skipping meals, hitting the vending machine, or finding a drive-thru. When we get hungry and don’t have healthy choices at our fingertips, we become victim to whatever is convenient. Make the healthier choice the easier choice. Set yourself up for success each week by getting in the habit of meal prepping.

Meal prepping is spending one day planning your meals for the week ahead. Having ready-to-go meals in your fridge makes your food choices during the week simple. If your nutrition is overly complicated, it won’t be sustainable. Meal prepping will be your best friend because it makes healthier food choices a no-brainer.

Strategies for meal prepping are to pick one afternoon that works in your schedule to do some bulk cooking (typically Sundays work well for most people). Purchase lean protein sources, vegetables, and starches. Cook your meat, chop your vegetables, hard boil your eggs, ready your rice, and bake your potatoes.

Make sure you have a lot of Tupperware containers on hand. Some people like to portion out their meals in each container. The key is to make sure everything is precooked and easy for you to grab in hurry. Crockpots are a great kitchen tool that will allow you to make a lot of food that you can eat throughout the week. Also, invest in a lunchbox. Find a bag that is insulated that you can pack your food in each day.

Don’t forget about snacks! Have healthy snacks, such as nuts, Rx Bars, whey protein packets, baby food pouches, and beef jerky, stashed everywhere. Put them in your car, bag, and desk. If hunger strikes you’ll be ready for it.

BY: Conner Edelbrock

Chocolate Milk

Why Runners are Obsessed with Chocolate Milk  (How Runners make the Post-Workout Simpler)

Heart pounding, legs burning, a runner reaches the final stretch of his race. With an all out burst of speed he crosses the finish line. His legs are rubbery as he stumbles to the scoring table and then off to a cooler in the team tent. Thrusting a hand into the cooler, he grabs up his post-run beverage—chocolate milk.

Runners have a long-standing history with chocolate milk that is actually supported by nutritional science. A pint of chocolate milk contains about twelve grams of protein, thirty grams of carbohydrates, and a few grams of fat. This is an adequate balance of macronutrients after a workout.

Building muscle and recovering requires the body to synthesize proteins. Proteins are large molecules in our systems that perform vital functions. Some of the building blocks for proteins, amino acids, are naturally created in our bodies. The rest are salvaged from the protein we eat.

Carbohydrates serve a dual function. The first function is replenishing energy stores. Carbs are broken down into sugars during digestion and stored as glycogen, a starchy molecule readily available to once again become sugar when our body needs energy. The second function is helping proteins enter our cells to be used.  The presence of sugar in the bloodstream triggers insulin release. Insulin signals cells to take in sugar, take in amino acids, and synthesize more protein.

Fats are equally important for recovery, but they are required in much smaller quantities. Fats are composed of lipids. Lipids serve as transportation molecules and give structural strength to cells.  Fats can also be used as a slow, sustainable energy source. A few grams of fat are plenty for a post-workout snack.

Getting nutrients after a workout doesn’t have to be complicated or expensive. Take a page from the runner’s playbook and grab a chocolate milk.

By Brock Crystal


dsc_0061Music has become essential to our enjoyment at the gym. Research has shown that music will influence performance in several ways. First, people will naturally follow tempo, which is the principle of entrainment or synchronization. We tend to run, bike, or row to the dominate beat of the music. A faster beat will often lead to increased intensity.
Music also increases motivation and elevates our mood, making our experience at the gym more fun. We use certain songs to get ‘pumped’ or ‘psyched’ before a big lift or competition. However, it’s possible to be overstimulated. If our stress levels skyrocket it could negatively affect our performance. If you become extremely nervous, choose music that is relaxing and calming to bring your heart rate down.
Lastly, music distracts people from discomfort they might experience during a workout. Several marathons have banned the use of music during races to prevent runners from having a competitive advantage. One study, at Brunel University, showed that music helps us tolerate more pain and increases endurance by as much as 15 percent.
Whether it’s Frank Sinatra, Power Metal, or The Black Eyed Peas, find your jam and crush your next workout.
By Conner Edelbrock

Electrolyte Imbalance

Electrolyte Imbalance

dsc_0407What do you think of when you hear the word “electrolyte”? Most likely what comes to mind is sugary, expensive and popular sports drinks. They claim to provide us with necessary electrolytes to power us through workouts and keep us hydrated. But what is an electrolyte? Why do you need them? What happens when we have an electrolyte imbalance? Let’s dive in!

An electrolyte is a chemical in the body that regulates bodily functions. They include sodium, calcium, chloride, potassium, and magnesium. Your nerves and muscles depend greatly on these chemicals doing their job and staying in a normal concentration range on the inside and outside of your cells!

Essentially, these electrolytes are responsible for maintaining fluid balance in your body, they play a vital role in muscle contraction (including your heart!), and some also play a role in building protein. This is why you need them. Without calcium and sodium, your muscles will not contract, and you definitely won’t be having a very good workout that day if that’s the case.

So what causes an electrolyte imbalance? Generally a loss of fluid will be the culprit. Loss of fluid can be from sweating or from being sick. This can lead to muscle spasms, weakness, lethargy, and some other serious side effects. Not good!

The good news is, if an electrolyte imbalance occurs due to working out, it’s relatively easy to restore your body back to normal. Yes, those sports drinks will help, but they aren’t the BEST source to replace electrolytes. Food such as bananas, sweet potatoes, tomatoes, watermelon, and pineapple are all great sources to maintain electrolytes.

We take in a lot of these electrolytes every day through the food we eat. Imbalances happen but if you maintain a healthy diet and constant fluid intake throughout the day, with small sips of water or sports drink during your workout, your electrolytes will be balanced and happy!

By Jared Bradford



Hey All! Hope you all had a great weekend! Can’t wait to see you all—SO GET IN HERE 🙂

As you have probably noticed, we have had a lot of new athletes join in on our fun! Since we’ve become so much busier, we will have to make some changes! We will let you know in advance before these changes take place, but expect to see changes in our class times, BURPEES for tardiness, and a few others!!!!!!

For those of you doing the Paleo Challenge—-DAY 8! WE’VE MADE IT A WHOLE WEEK!!!! How are you feeling? post in the comments please so others can see too!  We needed a little sweetness to our weekend, so we made Sweet Potato Brownies (recipe found on and OMG—DELICIOUS!!!! Also, my new favorite vegetable blend: Green Beans and Summer Squash, saute in coconut oil, bacon grease, or evoo (we use bacon grease), add a little salt and pepper and it is SO YUMMY! Shoot….now my mouth is watering. Crap!

For all of you:

  1. As soon as you wake up, eat a breakfast that is high in good fats, (olive oils, avocados) and high in protein. This is the most important meal of the day so spare the excuses, in order to lose weight, you need to eat breakfast.
  2. Drink lots of water – Avoid dehydration,a side effect of a high protein diet. Drink at least two glasses of water with each meal and more before and after your work outs. Coffee and tea drinkers need to chase it down with the same amount consumed, if not more. Try to drink at least 3 liters a day.
  3. Eat 12-14 calories per pound of body weight. Using the formula, I’ll prove that many of you, while feeling you are eating too much food are actually falling way short of the actual amount of calories required. Eating protein and fats is hard, it’s a very filling process but remember, to lose fat you have to eat fat.
  4. Eat less than 50 grams of carbohydrates a day!!!! By doing this, you will inhibit insulin secretion to a minimum and switch your fuel source to ketones. Ketones are a byproduct of fat breakdown and is what we are interested in.
  5. Eat 1-1.5 grams of protein per lb. – If I weighed 185 lbs, I would need 185-270 grams of protein per day. We are a strength biased gym. Along with lifting heavy weights we also destroy you with intense met-cons. Protein is important in the recovery and repair process so eat your protein!
  6. Avoid bread, sugar, rice and pasta!
Today’s WOD:
SWOD: BackSquat 3×5 @ 85%
WOD: AMRAP in 10 Min.:
  • 50 Double Unders OR 100 Single Jump Ropes
  • 8 Push Press @ 85%
  • 8 Pull Ups

XTRA: Tabata side planks