February 1, 2023
"I want to start lifting weights, but how do I not get injured?" Many associate lifting weights with getting injured, but that couldn’t be further from the truth. Injuries can happen in any activity, which is why we don’t like to use the term “prevention”. We can’t fully prevent them, but can do our best to immensely reduce the chances. The beauty about strength training compared to other activities and sports is its extremely controlled environment. With the proper knowledge...
January 30, 2023
Don't really care if you like lifting weights or not. Adults should strength train. Strength training, also known as resistance training, is an important aspect of any fitness routine, particularly for middle-aged adults. Regular strength training can lead to numerous physical and mental benefits, including improved muscle mass, bone density, and balance, as well as reduced risk of chronic diseases such as obesity, diabetes, and heart disease. We aren’t the spring chickens we used to be, but let's see how...
January 23, 2023
Strength training or exercise in general, have always been in question when it comes to pregnant women. Many of these false claims come from old school thinking and a lack of legitimate research. It is remarkable how many pregnant women come to us still asking if it is safe for them to be lifting "X" weight, or doing certain exercises. In this 2-3 minute read we will breakdown common myths in the pregnancy fitness world to give your clear and...
December 7, 2020
Holiday weight gain is something we all dread. Here are 4 Tips to Avoid the Holiday Weight Gain. ‘Tis the season of comfort foods, hot chocolate, endless holiday treats, and plenty of drinking with family and friends. This year we may not be spending extensive time with family and friends, but the treats and cocktails will still happen within our small gatherings. A little extra weight gain is almost a guarantee this time of year like complimentary bread at an...
May 16, 2020
Here we are, two months into a seemingly endless repetitive cycle. Motivation is at an all time low and quarantine fatigue is at an all time high. We are all getting restless and in these times we tend to over stimulate. Unfortunately our go to stimulations are in the form of a couch, binge watching, and binge eating. Almost every article and post out there is about ‘navigating life post pandemic’ or ‘how to mitigate risk’ as if its stay...
May 8, 2020
Ever wondered what the difference between the back squat and front squat is? Which squat is best for you? Let's run through both squats and see which one you should be doing in your program. Squat variations are the foundation to any great training program, but each one has its own pros and cons. Knowing the differences between the back squat and the front squat, along with their advantages and disadvantages, allows you to decide which squat fits your specific...
May 7, 2020
[embed]https://youtu.be/HlSzvIJJkQk[/embed] We are honored to be on WGN News to talk about reopening in a safe manner as curve continues to flatten. Want to read the full article? Click here! Below is a little letter from Co-owner, Josh Siroko. To all my fellow Gym Owners, Gym Enthusiasts, and Average Joe’s- What is normal now? Streaming services have replaced in person interaction. Zoom was once something just reserved for corporate settings and is now the go to happy hour destination....
April 24, 2020
Hip Hinge - What is it and Why should we care? We perform the hip hinge hundreds, maybe even thousands of times per day. We would be here until Christmas if we named all of the times we get in and out of the hip hinge. Any time you bend over, stand up, sit down, or simply move through space you are hip hinging. What is interesting is we tend to lose touch with this movement over the years. Why?...
April 22, 2020
Having a home gym set-up can be a life saver during these tough times. Bodyweight exercises and cardio can get old really fast, making training not as enjoyable. Depending on your budget and space available you can grab just a few essentials or you can build the holy grail of home gyms. Extra home fitness equipment is going to give you more versatility, better exercise options, and allow you to load exercises more precisely than you could with just body...
April 16, 2020
Being stuck at home during this COVID-19 quarantine doesn’t mean we can’t work on things that will set us up for success when we are finally able to get back into a real weight room. One thing that we can all work on from home is our mobility/movement patterning. You’ve probably heard how important the squat is to any well-designed program, and the ankles play a major role in your ability to properly (and safely) perform a squat. One of...
