Strength Training for Runners:

When it comes to running, the impact on your body is immense, as you repeatedly hit the ground hundreds or even thousands of times during a run. That's why building the necessary strength to cope with this impact is crucial. For my athletes, and indeed for runners in general, I place a strong emphasis on single leg strength. It's a fundamental focus that extends to various sports. Developing well-rounded fitness and strength is vital, even for the seemingly straightforward act of running.

My Strength Training Regimen:

As a coach and a new dad, my strength training regimen has evolved to accommodate my changing lifestyle. Currently, I aim to strike a balance between my running and strength training by dedicating at least two days a week to strength building. Of course, this frequency may vary depending on factors like race schedules and training phases. As I approach a race, I adjust my training to reduce the strength training volume and...

Trail Running 101: A Beginner's Guide to Hitting the Trails

Trail running is a great way to get outside of the traditional fitness box and experience what nature has to offer while getting into great aerobic shape. However, if you're new to trail running or running in general, it can be intimidating to know where to start. In this blog, we'll share tips and advice for beginners who want to start trail running and make the most of their first few runs.

1. Start Slow and Steady

The key to successful trail running is to start slow and gradually build your endurance and skill level. Begin with short, easy runs on flat terrain, and gradually increase your distance and intensity over time. Don't push yourself too hard too soon, as this can lead to injury and burnout. Remember, trail running is about enjoying the journey and not just reaching the finish line.

2. Invest in Proper Gear

Having the right gear can make all the difference when it comes to trail running. Invest...

Written by, Coach Vanessa Panella

How much sleep do I need?

About 7-8 hours. No this isn’t a myth. This is true, and has been proven to be true over and over and over...well you get the idea. And teenagers are actually hard wired to need more sleep and fall asleep later in the night. They typically need anywhere from 9-10 hours of sleep, and their hormone cycle has set them up to not release melatonin until later in the night than adults.

What’s so Great About Sleep?

Sleep has 3 main cognitive benefits:

Improved Memory

Getting the recommended hours of sleep has shown to improve basically everything that has to do with the brain. You probably think of memory as remembering important dates and events or simply remembering to grab your keys when you head out the door. All of those things are true. So, can getting enough sleep help someone who can never remember where they put their phone down last...Yes.

Sleep is essentially the “save” button on all our...

Jacob: This is My Story

Spartan Race: Rules & Regulations You Probably Didn't Know About

Written By, Coach Vanessa Panella

With races like Big Bear in the rear view mirror and looking forward to our next race season. I thought it would be a great time to talk about some race dos and don'ts when it comes to race rules and etiquette. We'll start off with some definitions so that we are on the same page with race lingo. From there, we will discuss official race rules and the most common rules that are broken. Finally, we will go over some unspoken race etiquette that many people may not know they are breaking.

I’ll start this off by saying that I understand that not everyone is out on the race course going for sponsorships or to be competitive. That being said, many people on that course are. These reminders are so that you can respect the people that are competing for fun as well as trying to achieve a podium. So, we’ll start with some of the basics…

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Why I became a Coach

Written by, Coach Dani Zarate

My desire to be a coach was not something that happened over night, but instead it was an idea that was brewing inside of me for years.

It all began at age 12, when I started my first fad diet to lose weight. At such a young age, I was constantly reminded that I was “chunky” or “not skinny” or even worse “fat”, which led me to diet with my mom for years. Finally at age 14, I was introduced to exercise and running, but instead of viewing these activities as fun they simply became another weight loss source for me. I feared going to big box gyms like 24 Hour Fitness, since I did not know how to workout on my own or use the machines, so instead I found a small boutique gym that provided HITT group classes. Before I knew it I became obsessed with the classes and found myself attending 5 to 6 times a week, but my idea of working out had not changed, it was still just another way to lose...

5 Tips to Help Performance: Spartan Beast

Written by, Coach Noah Grime

“It’s been a while, old friend! We missed you...until that first hill!” – All Spartan Big Bear Finishers

This year was my 3rd attempt at Big Bear. Each year is a great reminder about what hard work and grit can do, and what the human body is capable of.

Big Bear is generally a 13-mile mountain race, with a variety of obstacles in your path. This year held true to mileage, with 30+ obstacles and 5k feet of vertical gain. Once you take on the Big Bear challenge, you will never forget this race on Snow Summit mountain. This “Soul Crusher” of a race is one of the most popular for its unforgiving terrain, many long climbs, steep descents, and ruthless sandbag carries.

How does someone prepare for a race like this? Here are my thoughts:

A great athlete once said - “I don’t run away from a challenge because I am afraid. Instead, I run towards it because the only...

Live Your Healthiest Life With These Two Habits

Written by, Coach Chris Wessels

How was your sleep last night?

You might be thinking to yourself “Coach Chris, I know sleep is important to my health, what else do I need to know”? You are absolutely right, and I am going to break down the best ways to improve your quality of sleep in order for you to feel more restful and energized while supporting your gains (Greater Quality of Sleep = More Muscle Growth and Recovery). Over the course of our lives we have different sleeping patterns; in the earlier years we are told when to go to bed...by our BODIES. How many times do you see a baby or small child sleeping in public? I am sure we have all wanted to fall asleep in our adult years though the circumstance does not always permit us to do so. Our bodies work so hard to keep us functioning throughout the day...even more so when you are crushing a workout… so we MUST thank our bodies and minds by...

Supplement Breakdown - Creatine

Written by, Coach Vanessa Panella

**A Quick Disclaimer**

Taking supplements can only help move the needle if you are already doing everything else to get results. 

• Good nutrition
• Good hydration
• A solid training program with clear SMART goals

If you haven't checked the boxes above creatine will not be a magical fix. Also, always consult a medical professional before consuming any new supplements. 

What is Creatine?

Creatine is the most studied supplement that is currently on the market. It is also found in your own body every day and is stored in your muscle tissue. Any creatine you consume through diet and/or supplements is stored for later use. Now, to really get into how, and why, creatine works we have to know the important role it plays in our bodies. To put it simply, your muscles use energy from a few different sources. When you are doing activities such as lifting weights, sprinting, and pretty much anything...