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3 Easy Fixes to Getting in Shape

Have you ever looked in the mirror and realized you were getting very out of shape? It happens so fast you don’t realize it. It is easy to do. You used to be an athlete in your younger days but now you are heading the opposite direction. Maybe you’re a guy whose testerone levels are dropping and it’s getting harder to lose weight and gain muscle or a woman who is trying to lose weight that was gained from pregnancy. I got to thinking about this and thought up a few things...

Tags: lifestyle | motivation | motivation | nutrition


Fitness Apparel for Beginners

Ok so you’re ready to start going to the gym. It’s about to be a new year and that means it’s about to be a new you, right? If you’re ready to go to the gym you have to look the part! You can probably get by with some old sweats or athletic shorts you have deep in your dresser drawers...

Tags: training | beginner | new years resolution


4 Tips to help you keep your New Year's Resolution

Well it's that time of year again where people are starting to reflect on the past year to see how they did. Did they progress as a person? Were good memories made? They will look at themselves from the outside in. I think this is a good thing. I think we should all continuously be trying to better ourselves. It's safe to say that one of the most popular New Year's resolutions is to exercise more. That is when people rush to the gym and decide that they want to lose weight,...

Tags: new years resolution | lifestyle | motivation


Alyssa's Kitchen | Cauliflower Pizza Crust

I LOVE PIZZA. It is one of my favorite foods and can eat my weight in it. It is not uncommon for me to eat an entire pizza to myself. It’s. my. Favorite. It is no mystery that pizza is not the healthiest of foods, so this is my attempt to make it a little better and get a good dose of vegetables in, while still enjoying a couple of slices of pizza. I hope you like...

Tags: alyssa's kitchen | recipe | nutrition


Alyssa's Kitchen | Ground Beef Hash Recipe

Tags: alyssa's kitchen | recipe | nutrition


Doing Something About Doing Nothing

We are all creatures of habit. Everyone has a routine that they follow almost every day, including myself.  that they for some reason become emotionally attached to. Have you ever tried to change your routine? It’s not as easy as it seems. There are things that have to be moved around and you might have to eliminate something from your daily or weekly schedule to fit in something else of a higher priority....

Tags: gym | lifestyle


What is CrossFit? And why we're not an affiliate | Part 2

If you haven't read Part 1 of this, you should. I'm going to open this up by going over the 9 foundational movements of CrossFit. These are the movements you go over when you do go get your CF Level 1 certification. These are supposed to be considered "functional"...as in for the everyday lives of the average person. I don’t like the word functional...

Tags: broken arrow | crossfit | gym


The Olympic Lifts in CrossFit

There needs to be a good understanding of the Olympic Weightlifting movements prior to involving them into high-paced conditioning workouts. One of the problems with how most CrossFit gyms are structured is that they don’t take the time to break down the olympic lifts. Either the coaches don't know how to teach them correctly or they don't want to take the time. Their only goal is to get through the workout as fast as possible no matter how unproficient the technique is. A...

Tags: olympic lifts | technique | crossfit | training


What is CrossFit? And why we're not an affiliate | Part 1

If you're reading this I'm sure that you've heard of CrossFit. But do you know what CrossFit actually is? I think CrossFit has done amazing things for people all across the world. It has inspired and motivated people to get in the gym and get healthy. My favorite thing about CrossFit: it's spread the popularity of Olympic Weightlifting! But… what is it? According to CrossFit, it is “constantly varied, functional movements at high...

Tags: broken arrow | crossfit | gym


How to properly warm-up for weight training

As you all know, we take everyone through a dynamic warm-up at the beginning of every class. This is necessary to get the blood flowing to the muscles and joints and the body "activated" for physical activity. After the warm-up, we then move on to the strength portion of the workout. We sometimes will have a percentage-based weight that is prescribed to each individual based on their 1-rep max for a certain amount of volume (sets/reps). I like to call those "work sets"....

Tags: instruction | warm-up | training