Spring Clean for Weight Loss and Muscle Growth by Noah Grime’

It’s becoming an exciting time, finally! After a long year, we are beginning to see some lasting changes. Restaurants are opening back up, activities are becoming more accessible, and the weather is getting better every day (here in SoCal at least). For some of us, it’s just about the Spartan Races showing up on the calendar!

 

Spring cleaning is something we are all familiar with, but I am shifting that perspective towards our health, fitness, and wellness. Wintertime starts to drift out of sight, and summer brings exciting new things and a new outlook.  How do we spring clean our lifestyle to help us achieve our health and fitness goals? We do that by cleaning up some old habits, setting goals, and maybe even toss out that old bag of crackers in the cupboard!

 

The area of opportunity for many people is to stay consistent with their nutrition, staying active daily, and the types of choices we make on the weekends! I’m going to give you some tips...

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Keep those Sweet Indulgences without Losing Sight of Your Goals

Uncategorized Mar 07, 2021

I feel like I should begin this by reminding everyone that I am far from a nutritionist. Or a Coach, for that matter. I’m just a person who wants to feel strong, look good, and eat the occasional slice of cake. So take everything I have to say with a grain of salt (or sugar).

 

So here’s the thing: we all have our vices. Mine is absolutely sugar--well, and wine, but that’s not what this is about! I used to think I needed to have a dessert after every single meal I ate in a day. Yes, even breakfast. What’s a peanut butter cup at 8am, right? With that mentality, it will probably come as no surprise to anybody that that 8am peanut butter cup became two, and then three, and then four, and so on. And of course, that was only breakfast. Every now and then I’d start feeling sick (both physically and emotionally) by how much sugar I was consuming and I’d have a great plan in place to give up desserts cold turkey. It would always work for a few days,...

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The Value of Reading

 

Written By, Randi Fehser

 

There are many values of reading. One might say I am biased since I am an English major and all but there are so many perks to reading. In William G. Brozo’s article, Writing to Learn in the Disciplines, he mentions, “For most teachers and scholars, reading is considered the fundamental skill, the prior skill, the formative skill…” Reading allows us to build skills for many different areas in our lives. It helps us improve our job skills, our communication skills, helps our brains stay active, and to always be learning. 

When I was in high school and in my first two years of college, I did not know I wanted to be a high school English teacher yet. I was a liberal study major at first to be an elementary teacher, but realized I wanted to teach the older kids. When I was thinking on changing my major to English Education, one question from other teachers and other professors was if I read. I did not, I always used...

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Imposter Syndrome

Written By, Jenny De Anda Fast

 

 

What if they find out I do not belong here? 

What if they realize I am not good enough?

 What if they come to me and say that they made a mistake bringing me on to the team?

 What if they discover I am a fraud?

 

These are the thoughts that run through my head everyday I walk into my jobs as a coach at Fitness on Fire and at the RowHouse. At 41 years old I am definitely one of the oldest coaches at both of my workplaces and compound that with having made the career change to being a coach in the last year I often feel a disconnect, a fear, as if I am a sheep in wolves clothing and that someone will eventually notice and yell out that “The Emperor has no clothes”.  This is commonly known as Imposter Syndrome, which is defined as a collection of feelings of inadequacy that persist despite evident success. People who see themselves as “imposters” suffer from chronic self-doubt and a sense of...

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Why You Should Be Deadlifting

Written by, Coach Vanessa Panella

 

Hips Don't Lie

You've probably heard a lot about the deadlift. Maybe ever performed it a few times in the gym. And if you've ever gone to a class or worked with a coach before you definitely done this movement. Have you ever wondered why EVERY coach has taught you this move and had you do it before. Why are we so in love with the hip hinge?

First things first. Let's clarify that there are LOTs of ways to perform the deadlift. Lots of factors go into how coaches decide what too and what position we have you perform. Therefore, all the equipment that is used to perform the deadlift is valid; barbells, trap bar, kettlebells, and sandbags all fit this bill. But, after working for a commercial gym for years, I can tell you that this is the one movement that I got the most push back from clients from. 

"I can't do that. I have a bad back." 

"I've heard those are bad for you"

"I'm not trying to be a bodybuilder/powerlifter"

Well I'm here...

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Making the Best Nutrition Choices for Your Body (An Opinion Piece) by Kaelie Marquez

Nutrition. Perhaps one of the most foundational pieces within a person’s fitness journey. Some say that abs are made in the kitchen, but truthfully I wish it were that simple. 

When it comes to making the best choices, obviously it is apparent that you should eat your fruits and dark leafy greens and choose healthy, lean proteins to pair with your complex carbohydrates. But what happens when the cycle of these habits turns to be a bit toxic? Establishing a schedule and a habit of eating healthfully on the daily is not what becomes the problem, but when it becomes an obsession, this might be where one needs to step back and reevaluate your overall life satisfaction. 

For years, I succumbed to frugelant eating behaviors and falling into endless cycles of dieting. The desire to be so lean ultimately impaired my overall muscle mass, appearance, and overwhelmed me in my day-to-day living. The truth is, however, that many male and female athletes in their lifetime will...

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Scheduling Your Week for Success

Scheduling Your Week for Success

By, Vanesa Suazo

 

Do you like to win!? I love to win! Wouldn't it feel good to win everyday? You can set yourself up to win everyday by planning your week in advance. 

 

I'm sure you've heard the saying "Failing to plan is planning to fail," and that saying couldn't be anymore true.  Planning your days ahead is the best way to get all your important tasks done and keep your fitness, health and finances in top shape. Let me share with you how I schedule my week.

 

  1. Block some time every week to set your goals for the week and schedule all your major tasks in your planner. I do this every Sunday morning for about an hour and do it on my planner that has hourly slots for me to plan my whole day. I always have a fitness/health goal, a personal development goal, and a career goal.

 

  1. Make a list of tasks that need to be done and rate them from most important to least important (hint: the most important tasks should be...
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My Hard 75 experience by Brian Matthews

If you are any bit involved in the health and fitness industry whether as a client, coach or any measure of a fitness professional, you have probably at one point or another heard of the “Hard 75 Challenge”. 

If not, let me explain. 

The Hard 75 Challenge was a concept created by a man named Andy Frisella. He put together this challenge that is meant to go for a full 75 days. No stops. No rest. All in with no cheating. 

The Hard 75 Challenge Rules: 

  1. 2 Workouts a day; 45’ inside, 45’ outside 
  2. Follow a nutrition/ diet plan/ meal plan. 
  3. No alcohol. 
  4. No cheat meals. 
  5. Read 10 physical pages a day (no audiobooks!) 
  6. 1 progress picture a day. 
  7. 1 gallon of water a day. 
  8. Finally, there are no cheat days or cheat meals!

This sounds borderline psychotic and practically impossible to most. And that is exactly what I needed. Where I was at in my life, I knew I was about to endure a lot of change. I was about to go...

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How to Get Back Into Spartan Shape

2020 feels like it’s been the longest year ever and at the same time it flew by like a big blur! A new year means you get your chance to reflect on the previous one and use that as fuel for your new 2021 ambitions! 2021 is here! Not only is it going to bring us back our chance to enjoy some of our lost hobbies and activities, it’s bringing back SPARTAN RACE! AROO! 

Most of us may have gotten caught up in a different lifestyle lately, being more confined and less active than before. How can we get out of this pace we’re in and even consider getting back to where we were before 2020? It’s been over a year for most of us since we have signed up or done any kind of race. How could I possibly get back into “Spartan Shape” and even have the confidence to sign up for something like that now!? What would I need to do to get back to that place?

 

The mind and the body are connected and control what we accomplish on a day to day basis. The mind is...

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SETTING GOALS FOR A BETTER 2021

By, Kate Durham

 

As we enter 2021, we look back on a year full of unexpected challenges. Simultaneously, it’s been empty of many of the athletic events we’ve grown to expect to reminisce on in a year-end retrospect.  In our fitness-focused world, we’ve missed countless external finish lines this year, and we don’t know when they will return.  The pandemic has left us in a state of “Now What?”  How do we change our goal-setting perspectives to better prepare us for “Now What?” moments in life? 

 

To prepare for 2021 and beyond, we want to distinguish between an external finish line and an internal finish line.  So what is the difference?  An external finish line can be a literal finish line, or another physical achievement, such as climbing the rope for the first time or deadlifting 300 lbs.  An internal finish line is a goal that is met from within, such as learning to...

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