Virtual Training at TS At TS, we’ve been using technology supplement the skills of our well-trained coaches for the past few years so we’ve been uniquely positioned to continue to support our clients during the COVID-19 pandemic. Though plenty has been written on how technology can be detrimental to many aspects of your life, leveraging the right types of digital resources can support your fitness goals, especially as studios across the United States are closed to in-person training. We’ve put together our top tips for virtual training. Zoom, Zoom During these challenging times, we know the im ..read more

We have always been taught that breakfast is so important, but is it? We’re now seeing folks who adopt intermittent fasting, skip breakfast, lose weight and feel great. So the short answer to this question is "It depends on your lifestyle and personality." Does your lifestyle allow you to wait to eat until 12 pm and then cut your eating off at 8 pm? Are you someone that can stick with a pretty strict eating timeframe? If that’s not you, then eating breakfast is important for you. Breakfast starts up your metabolism and keeps you from craving carbs and overeating throughout the day. Your ..read more

Contrary to popular belief, you can actively lift weights and still build muscle mass without eating meat. Coach Elvin is vegan and offered to share his typical meal plan. There are plenty of great plant protein sources, which Elvin incorporates into his diet. Breakfast: 1 cup of oatmeal (10 grams protein), 2 tbsp of hemp seeds (20 grams protein) and 1 tbsp almond butter First Lunch: 1/2 cup black beans, 1/2 cup garbanzo beans, 1 cup quinoa, 1 tbsp avocado, 2 tsp mild salsa Second Lunch: Banza noodles, sliced portabella mushrooms, diced eggplant, green peas, vegan "cheese", two slices of Eze ..read more

I was asked a few months ago to make BHAG (Big Hairy Audacious Goals) for TS Fitness. It's a great idea for a company, however, I think it's a LOUSY tool for your individual health and wellness goals.   Getting a six-pack, dropping 40lbs or getting the body of your favorite actor or actress takes a lot of time and commitment.  What you see in the media is not realistic and if it's achieved it's not sustainable. Changing just one habit is a big deal!   Small changes done consistently over time create BIG results. These 5 habit-changing tips have worked for hundreds of our clients both men ..read more

Friday night was our TS Fitness holiday party. I drank and ate without moderation. On Saturday, I woke up feeling like I got hit by a truck. To tell you the truth, I didn’t even leave my apartment all day and just had a bunch of leftover chips and dips. I woke up on Sunday morning and I wanted to do the same thing again BUT... I got myself to the gym. I had a nice well-balanced breakfast. I put those last few days behind me.   The point here? Try not to let one or two days of indulging during the holiday season make you give up on good nutrition habits for the rest of the week or even mont ..read more

Holy Crap, It's Dark Out Since when did it get so dark? We haven't even reset our clocks yet for Day Light Savings, yet the morning feels like midnight. With the threat of the winter blues upon us, what can we can do to stay positive and motivated to work out even if we need a flashlight to get dressed in the morning? Get Some Sun Midday Even though it feels like we may live on the dark side of the moon, the sun still shines during the day. Try to schedule some time to go for a walk in the afternoon to get some sunlight and Vitamin D. During the winter, we get less Vitamin D (naturally provi ..read more

What The Hell Is the Speed Ladder For? One of our favorite pieces of equipment in the gym is the speed ladder. It’s so simple but so effective. We use the speed ladder not to just improve your dance moves or bring you back to your hopscotch days but to help you develop a variety of skills. The speed ladder is an excellent way to: Warm-up your entire body, ultimately helping you avoid injuries Improve your coordination and agility Improve your brain function Provide a cardio workout Ladder drills get your heart pumping and are a great form of cardio; we typically use them for a short period of ..read more

Work Your Entire Body in Just 9 Minutes Sometimes you only have 9 minutes to spare between running errands, sitting on conference calls, or getting dinner in of the oven. Coach Henry put this total-body workout that will suffice when you’re in a time crunch. When you’re pressed for time, quick bodyweight workouts are useful. Any amount of exercise is far better than doing nothing. Bodyweight workouts also provide your body a much-needed break from weight training, which can beat up your joints and lead to overuse injuries. This total-body workout is to be completed in a circuit-training fashio ..read more

Managing stress in your life is a great way to improve your overall health but we know that is easier said than done of course! One method of handling your stress during the day is diaphragmatic breathing (using your diaphragm to breathe instead of your chest). We often include diaphragmatic breathing in our warm-ups or cool downs too By practicing diaphragmatic breathing, you can provide your body with more oxygen, slowing your heartbeat, and possibly lowering or stabilizing blood pressure. This should help lower your stress level. Next time you feel stressed, try this: Breathe through your n ..read more

4 Tips To “THRIVE” If You Are New To H.I.I.T For the past five years, H.I.I.T has become exceedingly popular, and this year ranks 3 on American College of Sports Medicine (ACSM)  list of 2019 trends.  H.I.I.T stands for High-Intensity Interval Training.  At first glance, HIIT can seem a bit intimidating so we put together a few tips for HIIT newcomers.  H.I.I.T is a form of interval training that alternates periods of exercise with less-intense recovery periods. H.I.I.T is based on being able to push yourself to a high inte ..read more