October 14, 2019

Please note that this blog is NOT for anyone in particular.

Weight loss is tricky, it's not just about willpower and a caloric deficit.

Behind your daily struggles, mess ups, and guilt trips your body is working to "help you" by conserving energy at a biological level.


July 6, 2019

Our new cycle is written and we are ready to move forward for the second part of 2019! 

We will be moving into a strength & bodybuilding hypertrophy cycle for the next 6 months. That’s six, four week micro cycles. 

Volume will progressively increase as we focus on primar...

June 2, 2019

Your Perspective:

You're eating around 800 calories and not losing weight.

You've made a food log and everything looks great. Coffee (5 calories) and an oatmeal cup for breakfast (158 calories), protein shake at lunch (120 calories), chicken with salad for dinner (388),...

May 9, 2019

1) Negativity

"I can't do a push up."

"I hate running."

"I'm too old to do that."

These are just a few example of negative self talk. I hear it and I see it (body language speaks) every week.

To be honest, this is toxic. 

How can someone overcome challenges if they cons...

May 6, 2019

I'm sure you've heard this before.

It's not meant to come across as rude or demeaning. Instead it's meant to inspire and motivate you by questioning your reasoning behind certain decisions you choose for yourself.

I'm fortunate to have a job that allows me to be surround...

January 16, 2019

Before you start to curse me or roll your eyes, I'd like to have a serious conversation about the practice of yoga.

Anyone who does yoga and probably most who don't, know that yoga is great for you. Taking the time for mindfulness has been linked with emotional resilien...

July 26, 2018

Enjoying deload so far?

After your warm up today we are doing mobility work for thoracic extension. Set up with a bench and a barbell and wait for everyone to get ready. 

Conditioning is 3 rounds not for time

40m prowler push or 60m prowler pull

3:00 run or row 

1:00 plank...

July 25, 2018

We are continuing our deload with a strength training Wednesday. 

A. Bench press 3x3@70%

B1. Chest supported row 2x12

B2. Banded face pull 2x15

C. Seated muscle cleans 2x12

If your elbow is not cleared for cleans 

1. Sub with 12 low pulls and 12 curls with emphasis on supina...

July 23, 2018

It’s deload week! Make sure you are on a light template day if you’re in the nutrition challenge. 

Back squat 3x4@65%

15 minute AMRAP

200m run

Max ring row 

200m run

Max incline push ups


A. BSQ 3x4@65%

B. Reverse Lunges 2x10/10

C. Hip Thrust 2x12

D. Sit up w/ shoulder f...

July 21, 2018

Saturday’s at SASC are to make up missed workouts or to do extra conditioning and mobility training. 

4 rounds with a low intensity effort

8:00 run, bike, row

1:00 walk 

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October 14, 2019

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