Blog
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Jun 30th

2015

By Garrett Shinoskie
Category: Training

Programming for Lean Mass Gains

Here is the Breakdown -Achieving quality gains in lean muscle can be a daunting task for most of us. Just hitting the weights hard 3-5 days per week may not be enough to stimulate muscle growth. -To achieve success with any goal you must have the proper plan to get you there. Your training program […]

Jun 24th

2015

By Ben Brown
Category: Nutrition

Coconut Water: The NEW Staff of Life

What do an athlete, secretary, pilot, nurse, diabetic, infant, construction worker, and the President of the United States all have in common?   Stumped? They all need more minerals in their food and water. In fact, every single person in the US is most likely mineral deficient. Did you know that in order to meet […]

Jun 15th

2015

By Garrett Shinoskie
Category: Zone Tips

Priming the CNS for Maximal Performance

What You Need to Know -The Central Nervous System (CNS) controls the speed of muscular contraction, the number of muscle fibers that get recruited, and coordinates muscular effort between muscle groups. -Simply performing a global warm up for the muscles and joints is not enough if you’re trying to display maximal levels of power and […]

Jun 9th

2015

By Ben Brown
Category: Nutrition

The Bitter Truth about Artificial Sweeteners

If you are among the calorie conscious dieters that opt to consume artificially sweetened food and beverages to save yourself from those “extra” calories, you may want to think again.  While the idea behind calorie free (non-nutritive) sweeteners seems logical enough, research on rats and humans suggests that these “diet” foods somehow changes how the […]

Jun 1st

2015

By Garrett Shinoskie
Category: Zone Tips

3 Tips to Increase Your Deadlift

-The deadlift is the king of posterior chain exercises and in my opinion is one of the most impressive displays of physical strength. -The deadlift is one of the most basic exercises to perform, simply lift a heavy object from the ground to your hips. The deadlift develops the muscles of the hamstrings, glutes, back, […]

May 25th

2015

By Ben Brown
Category: Nutrition

Metabolic Boosting Summer Foods

As we head into the hot summer months and the clothing peels off, we all want to look good for swimsuit season. We want to lose fat, be lean and toned, and show off those hard-earned beach bodies. Of course daily exercise is important, but what you put in your mouth may have the most […]

May 18th

2015

By Ben Brown
Category: Nutrition

The Best Carbs for Fat Loss

Including the words “carbs” and “fat loss” in the same sentence is considered taboo to many trying to lose body fat. The low-carb fad has been well established and a highly promoted form of dieting; media sensationalism would lead us to believe that going low-carb may be your best option for weight loss. But is […]

May 12th

2015

By Adam Mathis
Category: Training

Using a One Rep Max or Training Max to Program

-When designing programs for anyone looking to enhance lifts there comes a time when working with percentages can be very valuable. -Percentages give us a good general rule of thumb of around how many reps one can do at a given weight. -As a coach to achieve a desired stimulus, we need data to program […]

May 4th

2015

By Ben Brown
Category: Lifestyle

Does When You Eat Matter?

If you’ve been in the fitness world for a while, you may have heard about the concept of nutrient timing, or the theory that when you eat, may have just as significant of an impact on health, fat loss, and performance as what you eat. Nutrient timing simply means eating specific macronutrients (such as protein, […]

Apr 27th

2015

By Garrett Shinoskie
Category: Training

3 Tips to Improve Your Bench

How much weight should you be able to bench press to be considered strong?  Not average, but strong to the point that you’re proud of it.  This question cannot be answered with a one size fits all mentality.  In my opinion, strength is an expression of weight lifted relative to body weight.  Here are my […]

Apr 21st

2015

By Adam Mathis
Category: Zone Tips

Walking: A Powerful Tool For Success

-Walking has many benefits that include fat loss, muscle recovery, and stress reduction -Walking can clear your mind and give you mental clarity that leads to many other benefits such as focus and enhanced sleep -Combine walking with great eating habits and a strength training program and you are clicking on all cylinders   Walking […]

Apr 13th

2015

By Ben Brown
Category: Nutrition

Top 5 Secret Superfoods You Aren’t Eating, But Should Be

After extensive research, I’ve come to learn that humans have somehow survived for hundreds of thousands of years on foods that can’t be found in a cereal box, haven’t been genetically altered, and contain ample saturated fats. Not only that, but it seems that certain populations around the world have managed to actually thrive, experiencing […]

Apr 6th

2015

By Adam Mathis
Category: Training

3 Simple Keys To Success In The Weightroom

1) It all starts with the warm up. Many people get this confused as to think they really just need to be “warm” to get going. Meaning they can walk in with a sweatshirt on and be primed and ready to go. Now don’t get me wrong, you can do that, if you want to […]

Mar 29th

2015

By Ben Brown
Category: Lifestyle

5 Nutrition Habits To Improve Sleep

It protects our heart and our brains, and keeps our waistlines from expanding. It keeps our risk of disease at bay and helps our body stay strong, energetic and our minds alert. Yet, all too often, we sacrifice our indispensable time for sleep. With 75% of Americans experiencing at least one self-reported sleep condition and […]

Mar 23rd

2015

By Garrett Shinoskie
Category: Nutrition

Carb Cycling

Low carbohydrate diets are great for fitness enthusiasts that want to lose bodyweight. However, if you want a lean, muscular body AND you are serious about your performance, you should start eating like an athlete. Elite level athletes consume anywhere from 30% to 60% of their total daily calories from carbohydrate sources, and yet most […]

Mar 16th

2015

By Adam Mathis
Category: Athletes

Olympic Lifts – Pro’s and Con’s

Thing to consider -Olympic lifts have blast on to the scene within the past decade mainly due to Crossfit’s implementation of them. -The Olympic lifts have many benefits, but are they a must for an athlete? Olympic lifting is a sport within itself.  So it goes without saying that this requires much more than just […]

Mar 10th

2015

By Garrett Shinoskie
Category: Training

3 ways to Improve Your Squat

The squat is one of the best lower body exercises there is. What the squat does: ·      Targets and develops the thighs, butt, and core muscles. ·      Increases your overall athletic performance; jump higher, run faster. ·      Increases growth hormone and testosterone release; increase fat         burning, build more muscle. ·      Increases bone density; combats […]

Mar 2nd

2015

By Ben Brown
Category: Lifestyle

5 Ways to Detoxify Daily

Today our bodies are exposed to more harmful chemicals and toxins than ever before in history. From our drinking water, chemically sprayed and genetically modified foods, the air we breathe, to household cleaners and skin care products, we are living in a toxic world. Our bodies are made to naturally facilitate detoxification through feces, urine, […]

Feb 24th

2015

By Ben Brown
Category: Nutrition

Why Your Scale Is Holding You Back Pt 2

In part one of “How your Scale is Holding you Back”, we touched on two very important points regarding effective fat loss: Scale weight is an unreliable indicator of fat loss and/or muscle gains. Instead focusing on the two independently, through body fat assessment techniques, like pictures, how your clothes fit, fat calipers, and circumference […]

Feb 17th

2015

By Garrett Shinoskie
Category: Lifestyle

Fat Loss Financing

Whenever I start with a new client I tell them to think of their body as a bank account.  As a whole people tend to understand money and financial well being, and achieving success with your health and fitness can be just as easy. The more money you have saved up, the more you can […]