By: Dominic Ballard Many people know that they should warm up before a workout. However, it can be very tempting to skip your warm and to begin training. Skipping your warm up or having a warm up routine that is not properly set up has been shown to lead to a decline in performance or even injury. The current state of our society has led to the human race to live sedentary lifestyles. Most of us are sitting at a desk all day with very little activity. This leads to contraction in our muscles. When we begin an activity this muscles get elongated and when done to quickly that can lead to injury ..read more

By: CJ Hunt So, you’ve made the decision to start a weight loss and health improvement journey, that is wonderful! One of the best pieces of advice is to remember that improving health and weight loss is a process with many factors involved.  We all want our extra weight to disappear but without understanding the phases of weight loss someone can end up stuck in the same phase and as a result not achieve the weight loss goals.   Part of the first phase is even making that decision to start. Along with that decision, having the correct mindset is important.  The expectation of se ..read more

By Zach Columbia B.S. NASM. FPT   You get to the end of what you think was a pretty tough workout, look at the clock and think, “oh good, it’s over!” Then, your coach says, “Okay here’s what we got for the finisher…” You think to yourself, “finisher? That wasn’t the finisher?” They push you harder and further than you wanted to go and of course harder and further than you ever would have pushed yourself. That’s what you’re paying them for isn’t it? You finish the workout with a rush of endorphins and a great sense of accomplishment.    The next day, you show up to the gym and yo ..read more

By: Richie Anderson The term “thoracic spine” is used in application as the general region of the upper back, and can be defined as the area of the spine that attaches to the rib cage, from the neck to the abdomen area. This is a complex system, and I personally like to make sure to remind clients that it is more than just the “spine”. It is complex because it is dependent on factors occurring in the rib cage, shoulder blade, neck and other portions of the upper back. I chose to speak on the Thoracic Spine first, because I find it to be the lowest hanging fruit in terms of improving your golf ..read more

By CJ Hunt When beginning or while continuing a health and or weight loss journey this common thought usually comes to the surface. “If I rest, I won’t get the most out of my workout.”  This is an untrue statement and can have an adverse effect on your workout. Rest is key for recovery. Not only from workout to workout but from set to set during your workout as well. There are scientific ranges of rest for optimal recovery in each mesocycle as well as real world adaptations for rest. We will take a look at both! First, lets take a look at the scientific rest ranges. The three mesocycles w ..read more

By: Richie Anderson Before we learn how to train the golfer appropriately, the swing needs to be explored.  My goal for this blog post would be to give you a general understanding of the golf swing and its demands.   The golf swing is broken down in the research into 5 general parts;   Takeaway Backswing Transition Downswing Follow-through   The golf swing uses these mechanics of the swing to create a rotational power base from ground reaction forces (GRF) that allow the golfer to create impact on the golf ball1.  GRFs begin on the back leg and transfer to the lead l ..read more

BY: CJ Hunt Many of us workout and ultimately taking part in that action is beneficial for us.  Depending on a person’s expertise, and it varies from person to person, performing exercises correctly can be difficult.  That does not even take into account knowing the proper load to use.  Personal trainers help with those areas but still we can fall into different categories of a workout mindset or a workout focus.  One important area is the quality of movement a person possesses.  Another way to envision quality of movement is how well the body performs and activity.&nb ..read more

By: Richie Anderson Rotational athletes are arguably one of the most specialized athlete populations in the training world. This generalization of athletes would include golfers, baseball/softball, tennis, pickleball and more, but many of our clients are avid golfers looking to improve their game. No doubt golf performance requires pure strength, but it also requires an insane amount of mobility. Why? The ability to rotate correctly is an intricate system, and there are variables that can affect this rotational system. Yeah, that doesn’t sound like english, so let’s translate…. Rotation usuall ..read more

By: CJ Hunt Soda. Most people drink It and it is readily available everywhere you go.  It has lots of flavor, a kick of caffeine, and that lovely little tickle of carbonation.  There are varying ideas out there about soda and its value, or lack thereof, to a healthy diet.  For the sake of time, we will stick to a few main reasons why soda is not the best and it might be time to think about cutting back or even stopping altogether. Health factors is a good place to start this discussion.  The debate is ongoing, but it has been agreed that soda at least contributes to many sh ..read more

By: Zach Columbia BS. NASM. FPT Imagine walking forward your whole entire life and suddenly being told you’re only allowed to walk backward from now on. Obviously, you body is not used to walking backward for any extended period of time. Your new gate will be drastically different from your old gate. You’ll feel sore in muscles you didn’t know you had. You’ll experience tightness in different areas of your body. You’ll probably even notice changes in tone and definition.  You may even experience aches and pains as your body changes. Then, after several months, you’re suddenly allowed to w ..read more