Why Everyone Needs to Deadlift…Even You

The Deadlift is a compound weightlifting exercise that offers numerous benefits for overall strength, muscle development, and functional fitness. Here are some of the key advantages of incorporating deadlifts into your workout routine:

  1. Full-Body Strength: Deadlifts engage multiple muscle groups, including the legs, back, core, and grip. This makes them one of the most effective exercises for building overall strength.
  2. Increased Muscle Mass: Deadlifts work major muscle groups like the glutes, hamstrings, lower back, and traps, promoting muscle growth and a more defined physique.
  3. Improved Posture: Deadlifts strengthen the lower back, which can help improve posture and reduce the risk of lower back pain.
  4. Functional Strength: The deadlift mimics lifting objects from the ground, making it a functional exercise that can improve your ability to perform everyday tasks safely and efficiently.
  5. Enhanced Grip Strength: Holding onto heavy weights during deadlifts challenges your grip strength, which can carry over to other exercises and daily activities.
  6. Increased Metabolism: Deadlifts are a high-intensity exercise that burns a significant number of calories during and after the workout, aiding in weight management and fat loss.
  7. Hormonal Benefits: Deadlifts, especially heavy ones, can trigger the release of hormones like testosterone and growth hormone, which are important for muscle growth and overall health.
  8. Bone Health: Weight-bearing exercises like deadlifts can help improve bone density, reducing the risk of osteoporosis.
  9. Core Stabilization: Deadlifts require a strong core to maintain proper form, which can help improve core stability and reduce the risk of lower back injuries.
  10. Versatility: Deadlifts can be modified and incorporated into various training programs, such as powerlifting, bodybuilding, CrossFit, and general strength training.
  11. Improved Posterior Chain: Deadlifts target the muscles of the posterior chain, which includes the hamstrings, glutes, and lower back. Strengthening these muscles can improve athletic performance and reduce the risk of injury.
  12. Mental Toughness: Lifting heavy weights in deadlifts can be mentally challenging, helping you develop mental resilience and discipline.
  13. Injury Prevention: When performed with proper form, deadlifts can strengthen the muscles and connective tissues around the spine, reducing the risk of lower back injuries.
  14. Balanced Physique: Incorporating deadlifts into your routine can help create a balanced physique by targeting both the upper and lower body.
  15. Measurable Progress: Deadlifts allow you to easily track your progress by increasing the weight lifted over time, providing a sense of accomplishment and motivation.

It’s important to note that while deadlifts offer many benefits, they should be performed with proper technique and caution to minimize the risk of injury. It’s advisable to seek guidance from a qualified fitness professional, especially if you’re new to this exercise.

10 Remarkable Benefits of Daily Physical Activity for Kids

Physical activity is crucial for the healthy development of children aged 5-12. Engaging in regular exercise not only promotes physical fitness but also contributes to their overall well-being. Here are ten remarkable benefits of encouraging kids in this age group to engage in physical activity every day:


  1. Healthy Growth and Development: Daily physical activity helps children develop strong muscles and bones, ensuring proper growth and development. Weight-bearing exercises, in particular, support bone density.
  2. Improved Cardiovascular Health: Regular physical activity strengthens the heart and lungs, reducing the risk of cardiovascular diseases in adulthood.
  3. Maintaining a Healthy Weight: Active children are less likely to become overweight or obese. This reduces the risk of obesity-related conditions such as diabetes and hypertension.
  4. Enhanced Motor Skills: Activities like running, jumping, and climbing help children refine their motor skills, enhancing coordination and balance.
  5. Boosted Mental Health: Exercise releases endorphins, which improve mood and reduce stress. It can help children manage anxiety and depression, promoting emotional well-being.
  6. Better Concentration and Academic Performance: Physical activity is linked to improved cognitive function. Kids who are active tend to have better focus, memory, and academic performance.
  7. Social Interaction: Team sports and group activities promote social skills, cooperation, and communication. Kids learn how to work with others, resolve conflicts, and build friendships.
  8. Healthy Habits for Life: Encouraging daily physical activity establishes a foundation for a lifetime of fitness. Kids who learn to love exercise are more likely to continue being active as adults.
  9. Enhanced Sleep Quality: Regular physical activity helps children fall asleep faster and enjoy deeper, more restorative sleep, which is essential for their growth and development.
  10. Decreased Risk of Chronic Diseases: Engaging in daily physical activity can reduce the risk of developing chronic diseases such as Type 2 diabetes, certain cancers, and osteoporosis later in life.

Incorporating physical activity into a child’s daily routine doesn’t have to be complicated. Simple activities like playing tag, riding bikes, swimming, or going for a family walk can have significant benefits. Additionally, encouraging a variety of activities can keep children engaged and excited about staying active.

It’s essential to ensure that physical activity is fun and age-appropriate, and always prioritize safety by providing protective gear when necessary. By promoting daily physical activity, parents and caregivers can help children lead healthier, happier lives both now and in the future.

The ABCs of Fitness for Kids: Building Strong, Healthy, and Happy Lives

In today’s fast-paced world, where screens often replace playgrounds, and sugary snacks are more appealing than fruits and veggies, it’s crucial to instill healthy habits in our children from a young age. As a fitness trainer specializing in working with kids aged 5-12, I’ve witnessed firsthand the transformative power of regular physical activity. In this blog post, I’ll explore the numerous benefits of working out for kids and why it’s an investment in their overall well-being.

  1. Physical Health

a. Strong Bones and Muscles Regular physical activity helps children develop strong bones and muscles. Weight-bearing exercises like running, jumping, and climbing stimulate bone growth, reducing the risk of osteoporosis later in life. Furthermore, muscle development supports good posture and overall physical strength.

b. Healthy Heart Engaging in cardiovascular activities like running, swimming, or cycling helps children maintain a healthy heart. Regular exercise strengthens the heart, lowers blood pressure, and reduces the risk of heart diseases.

c. Weight Management Childhood obesity is a growing concern, but exercise is an effective tool in managing weight. Physical activity burns calories and helps maintain a healthy body mass index (BMI), reducing the risk of obesity-related health issues.

  1. Mental Health

a. Stress Reduction Kids face stressors too, from school pressures to social challenges. Exercise releases endorphins, the body’s natural mood enhancers, which help reduce stress and promote a positive outlook on life.

b. Improved Focus and Concentration Physical activity enhances cognitive function. Regular workouts have been shown to improve attention span, memory, and problem-solving skills, making it easier for kids to excel academically.

c. Boosted Self-Esteem Achieving fitness goals, whether it’s running a little faster or lifting a little heavier, boosts self-esteem and confidence. It teaches kids that they can overcome challenges through determination and hard work.

  1. Social Skills

a. Teamwork Group sports and fitness classes foster teamwork, cooperation, and sportsmanship. Kids learn to work together, share, and support each other, valuable skills for both childhood and adulthood.

b. Friendship Building Exercise provides a natural setting for kids to make friends. It breaks the ice and provides common ground for social interaction, reducing feelings of isolation and loneliness.

c. Communication Whether it’s following instructions from a coach or expressing themselves on the field, physical activities improve communication skills. Kids learn to listen, articulate their thoughts, and resolve conflicts.

  1. Healthy Habits for Life

One of the most significant benefits of introducing kids to exercise is instilling lifelong healthy habits. When kids grow up understanding the importance of physical activity, they’re more likely to continue leading active lives as adults. This helps prevent many chronic health conditions, such as diabetes and heart disease.

  1. Enhanced Motor Skills

Physical activity plays a critical role in the development of fine and gross motor skills in children. From learning to balance on one foot to improving hand-eye coordination, exercise promotes better control of their bodies.

  1. Screen Time Reduction

With the prevalence of screens in today’s world, it’s crucial to counteract excessive screen time with physical activity. Regular exercise encourages kids to unplug and spend more time outdoors, engaging in active play instead of passive entertainment.


As a fitness trainer for kids aged 5-12, I’ve seen countless young lives transformed by the power of exercise. Physical activity isn’t just about building strong bodies; it’s about nurturing healthy minds and nurturing vital life skills. By introducing children to fitness early on, we’re giving them the tools they need to lead happy, healthy, and fulfilling lives. So, let’s get our kids moving and watch them grow into strong, confident, and resilient individuals. The benefits of working out for kids are indeed immeasurable, shaping their futures in the most positive way possible.

Why You Need a Nutrition Coach

Why You Need a Nutrition Coach: Unraveling the Myths and Realities

You’ve tried every diet under the sun. From the latest trendy juice cleanse to that ancient grain-focused regime your co-worker swears by. But here’s a thought – what if the answer isn’t in the latest fad, but in sustainable habits backed by a trusted coach?

5 Rock-Solid Reasons to Invest in a Nutrition Coach

  1. Proper Nutrition is Your Golden Ticket: If you’re serious about reaching your fitness goals, whether it’s shedding a few pounds or building lean muscle, your nutrition plays a pivotal role. Without the right fuel, your body simply can’t function at its optimal level, regardless of how many hours you put in at the gym.
  2. Forget Fad Diets, Embrace Good Habits: Fads come and go, but good habits stick. A nutrition coach focuses on creating a balanced diet that’s sustainable in the long run. So, say goodbye to those fleeting diet trends and say hello to habits that last a lifetime.
  3. Accountability is Your Secret Weapon: Ever start a diet, only to abandon it a week later? With a nutrition coach, you gain an accountability partner. Someone to keep you on track, remind you of your goals, and give you that gentle nudge when you need it.
  4. Tailored Just For You: No more guessing or trial and error. A nutrition coach designs a plan that’s perfectly suited to your body’s needs and your personal goals. No more prepping multiple meals because your diet is different from your family’s. It’s time to enjoy food that works for everyone at the table.
  5. No Starvation. No Fads. Just Real Food: With a proper nutrition plan, you won’t feel the need to starve yourself or jump onto the next big diet bandwagon. Instead, you’ll be equipped with the knowledge to make smart, wholesome food choices that satiate and nourish.

My Personal Journey…

I personally found CrossFit at a time when I was most unhealthy – drinking every weekend, eating terribly, and just not taking care of myself. As soon as I started to get into working out I wanted to make my nutrition better. I was motivated to research different ways of eating that would benefit me in the gym, and help me make changes to the way my body looked and felt. It didn’t happen overnight, and I have had help along the way with a Nutrition Consultant to prioritize what was best for my personal health.

What Sets CrossFit Thumbs Up Apart

In a sea of fitness and nutrition advice, CFTU stands out. Why? We believe in a holistic approach. While others might offer one-size-fits-all solutions, we pride ourselves on crafting personalized plans that consider every facet of your life. From your daily routines to your deepest aspirations, everything is taken into account.

To Wrap It Up

Nutrition isn’t just about the food you put on your plate. It’s about understanding your body, setting clear goals, and cultivating habits that propel you forward. And with the right coach by your side, this journey becomes a lot simpler and far more enjoyable.

Don’t wait for another Monday or the next ‘perfect moment’. Take the leap now. Your best self is just one decision away.

Book a Free No Sweat Intro here.

Overcoming Nutrition Challenges in Your CrossFit Weight Loss Journey

Overcoming Nutrition Challenges in Your CrossFit Weight Loss Journey

Are you ready to take on the challenge of CrossFit and embark on a journey towards weight loss and improved fitness? CrossFit has gained immense popularity in recent years, offering intense workouts that push your limits and deliver impressive results. But here’s the thing – achieving your weight loss goals through CrossFit requires more than just dedication and sweat. Nutrition plays a pivotal role in your success, and in this blog post, we will dive into the common nutrition challenges you may encounter during your CrossFit weight loss journey and provide you with practical tips to overcome them.

Balancing Calorie Intake and Energy Expenditure

Calories in, calories out – the age-old mantra of weight loss. To shed those extra pounds, you need to create a calorie deficit by burning more calories than you consume. Sounds simple enough, right? Well, in the world of CrossFit, things can get a bit tricky.

  • CrossFit workouts are intense and can torch a significant amount of calories, but estimating exactly how many can be a challenge. You’re not just mindlessly jogging on a treadmill; you’re pushing your body to its limits, engaging in functional movements, lifting weights, and challenging your cardiovascular system.
  • Instead of getting caught up in complicated calculations, focus on maintaining a balance. Pay attention to your body’s hunger and fullness cues. Eat when you’re hungry, stop when you’re satisfied, and aim for a moderate calorie deficit rather than an extreme one. This approach will ensure you have enough energy to fuel your workouts while still making progress towards your weight loss goals.

Mindful Eating and Portion Control

Let’s face it – it’s easy to mindlessly devour a bag of chips or gobble down a slice of pizza after an intense CrossFit session. But when it comes to weight loss, mindful eating and portion control are your allies.

Mindful eating is the art of savoring each bite, paying attention to the flavors, textures, and sensations that food brings. Instead of mindlessly shoveling food into your mouth while scrolling through your phone, take a moment to appreciate the nourishment you’re providing your body.

  • Before each meal, take a deep breath and pause for a moment. Ask yourself if you’re truly hungry or if you’re eating out of habit or boredom. Listen to your body’s signals and choose to eat when you genuinely need fuel.
  • Portion control is another essential aspect of mindful eating. It’s all about finding the balance between indulgence and moderation. You don’t have to give up your favorite foods entirely, but you need to be aware of portion sizes.
  • Use smaller plates or bowls to trick your mind into thinking you’re eating more than you actually are. Fill half of your plate with colorful vegetables, a quarter with lean protein, and the remaining quarter with whole grains or healthy fats.

Embrace Flexibility and Experimentation

Embarking on a CrossFit weight loss journey is an opportunity to explore and discover what works best for your body. It’s not a one-size-fits-all approach, and what may work for others might not work for you. Embrace flexibility and be open to experimentation.

  • Keep a food diary or use a nutrition tracking app to monitor your calorie intake and identify patterns or areas where you can improve. It will help you understand your eating habits, track your progress, and make necessary adjustments.
  • Don’t be afraid to try new recipes and flavors. Healthy eating doesn’t have to be boring or tasteless. Explore different cuisines, experiment with spices and herbs, and discover new ways to prepare nutrient-packed meals. The more you enjoy your food, the easier it will be to stick to your weight loss goals.


Congratulations on taking the first step towards a successful CrossFit weight loss journey! Remember, nutrition is the key that unlocks your full potential and fuels your progress. Overcoming nutrition challenges may seem daunting at times, but with the right mindset and strategies, you can conquer them.

Balance your calorie intake and energy expenditure by listening to your body, focusing on moderate deficits, and avoiding extremes. Practice mindful eating and portion control to savor your meals and find the right balance between indulgence and moderation. Lastly, embrace flexibility and experimentation to find what works best for your body and make healthy eating an enjoyable part of your lifestyle.

So, strap on your CrossFit shoes, fuel your body with nutritious foods, and let the journey begin. Get ready to crush your weight loss goals and become the best version of yourself. You’ve got this!

Why You Get Hangry (And How To Stop)

Ever found yourself snapping at someone only to realize that, actually, you’re just really hungry? You’re not alone; it’s a universal feeling we fondly call being “hangry” – a blend of hungry and angry. But why does this happen, and more importantly, how can you stop it?

Imagine your body is like a roller coaster. This roller coaster goes up and down depending on how much sugar is in your blood. When you eat cookies or candy, whee! The roller coaster goes up, up, up! You feel amazing! But what goes up must come down. When the roller coaster drops, you feel low and cranky. That’s your body saying, “Hey, I need more fuel!”

How to Regulate Your Blood Sugar

To keep your roller coaster running smoothly, instead of scary ups and downs, consider these actionable tips:

  • Eat Balanced Meals: Instead of meals full of carbs and sugar, aim for a balanced plate with protein, healthy fats, and fiber. Think chicken, avocado, and veggies.
  • Snack Wisely: If you need a snack, avoid sugary treats like donuts. Choose something with protein and fiber like a handful of almonds.
  • Don’t Skip Meals: Your roller coaster won’t like this! Try to eat every 3-4 hours to keep your blood sugar stable.
  • Stay Hydrated: Sometimes thirst is mistaken for hunger. Make sure you’re drinking plenty of water throughout the day.
  • Exercise Regularly: Physical activity helps your body use up the sugar in your blood. Even a short walk can help level out those roller coaster highs and lows.
  • Listen to Your Body: If you’re starting to feel cranky and you haven’t eaten in a while, it might be time to refuel with a balanced meal or snack.

Now, you might be thinking, “Who cares if my roller coaster goes up and down a little?” Well, if you let it happen too often for too long, your body might not be able to bring the roller coaster back to a normal level. This could lead to type II diabetes, which means you’d have to take medicine and prick your finger to check your blood sugar every day. No fun, right?

Take Control of Your Health Today

So, if you’re tired of the emotional roller coaster that comes with fluctuating blood sugar levels, take action today. You’re not just preventing hanger; you’re also taking steps to ensure long-term health.

Ready to make a lasting change? Book a free No-Sweat Intro at CrossFit Thumbs Up by clicking this link: No Sweat Intro at CrossFit Thumbs Up. We’re here to help you build a sustainable, healthy lifestyle—one where “hangry” becomes a word of the past.

5 Bodyweight Exercises that will make you better at everything

No doubt that in the past few months your workout routine has changed. Depending on the space available in your home and what equipment you have access to that change may have been drastic. If you really enjoy lifting heavy and make that the focus of your training then you may be getting frustrated. 

“Do What You Can, With What You Have, Where You Are.”
-Teddy Roosevelt

Right now you have an awesome opportunity to deload your body, rehab nagging injuries, and bulletproof your body to come back to training ready to rock. There is a lot you can do at home right now that will strengthen your joints, build up core strength, and address imbalances and weaknesses that may have been holding you back.

So check out the top 5 Bodyweight Exercises that will make you better at everything and show up to the gym ready to crush it!

  • Candlestick
  • Hollow Body Wall Walk Ups
  • Pullups
  • Pistol Squats
  • Glute Bridges


Roll out the yoga mat or head out into the backyard. The candlestick is a fun exercise that has tremendous benefits. If you are about functional training this is perhaps the best demonstration of real world functional movement. In fact, the ability to move one’s own body from the ground to standing is a great indicator of fitness (burpees anyone?!). You will also learn coordination, balance, and build your core strength as you strive to maintain a hollow body position. Try filming yourself as you do these to refine your positions and maintain a global shape from head to toe.

Check out a great video on the candlestick here: https://www.youtube.com/watch?v=WXoNNx-uOtU

2. Hollow Body Wall Walk Ups

Walk walks for short. Think of these as planks taken to a whole new level. The key here is to maintain your position and not let your low back arch. If you are nervous to go all the way upside down or have trouble getting your nose all the way to the wall don’t worry. Just go as far as you safely and comfortably can – there are still so many benefits to doing this exercise!

Focus on moving slowly as you work on these and challenge yourself to spend more time under tension rather than completing the wall walk up as quickly as possible. Play around with different variations and mix in elements like shifting your weight from one hand to the other – this will have tremendous carryover to skills like handstand walking!

Pro Tip* Do not perform these on the bathroom door while someone else is in there! 😉


3. Pull Ups

Pull Ups can’t be beat when it comes to upper body strength training. Build up your lat’s, arms, and core strength by adding these in daily. Pull Ups respond well to training frequency so try to do more small sets throughout the day to build up your neuromuscular efficiency. Try doing sets that are 50% of your max number of pullups to ensure you are always able to rep them out (if 8 pullups is your max always do sets of 4 with plenty of rest in between). If doing your first pullup is the goal then focus on doing just the lowering phase of the movement. Step up so your chin starts over the bar and control your lowering at a steady rate of speed so that it takes at 4-5 seconds to get your arms fully extended at the bottom of the movement.

Most of us have picked up a basic pullup bar that can hang from a door frame but even if you missed the boat or don’t have the space we have you covered. Check out this video for pullup variations that don’t require a bar! 


4. Pistol Squats

Pistol squats are a great way to maintain leg strength without any external load. They also improve your squat mechanics and mobility if you are disciplined with your form and really focus on movement quality. Make sure you are mobilizing your ankles and properly warming up before diving into pistol squats. 

Below is a great progression you can use to warm up and train this beneficial movement!


5. Glute Bridge

The movement we all know and love and probably don’t do often enough. If you are working from home right now (or spending more time on the couch than usual) then set an alarm on your phone to drop and perform some glute bridges every hour. Your low back will thank you and so will your Levi’s!

There are a ton of variations of the glute bridge that you can train. Performing these as often as possible with your bodyweight will pay huge dividends. It can help alleviate back and sciatic pain and will also improve your squat and deadlift. Checking out this video is a great place to start.


“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
-Vince Lombardi

Fitness is a mindset. Not an activity that you go to the gym to perform for an hour 4-5 times a week. Our gym and community is here to facilitate your fitness journey. Let us know if you need guidance, motivation, or just someone to sweat with (virtually of course)!

The Top Three Supplements for Healthy Digestion

How do you judge your gut health? Do you base it on having a stomach ache or not? A stomach ache isn’t the only identifying factor that sheds light on digestive issues. Discomforts are only a piece of the pie when it comes to having a healthy digestive system.

So why should you care about your digestive health? Digestion is responsible for turning all of the food we eat into something useful for our body. If you have weak digestion, your absorption of essential nutrients, your mood and of course bowel related pains become an issue. We need to make sure it is functioning at its best to ensure a healthy body.

Here are the top three supplements healthy digestion:

  • L- Glutamine:
    This amino acid is responsible for a lot of different functions in the body. Your body produces this naturally, but it can also be taken as a supplement. This amino amplifies the function of your digestive system, which means optimum nutrient absorption and organ health.
  • Pre & Probiotics:
    Your gut is home to hundreds of microorganisms helping to aid your immune system and digest your food properly. These wee little beasties also known as bacteria are largely responsible for the productive breakdown of nutrients in foods.

Pre and probiotics make sure that your body is housing quality bacteria, instead of others that may promote disease and discomfort. These healthy bacteria can be found in fermented foods like sauerkraut and yogurts, but also come in a pill form.

  • Fiber:
    This one is a no brainer. You’ve probably heard of it from your doctor or on the latest health supplement commercial. Having fiber in your diet helps to relieve your digestive tract of waste. If you don’t get enough, you become quite literally full of **it. This can lead to bloating, pain, an overgrowth of bad bacteria and essentially poor digestion. Fiber is important to include in your diet. Vegetables, fruits and some grains are natural sources of fiber. If you think you’re not getting enough, have a conversation with your doctor about how you can go about supplementing it. If you’re consuming fiber, be sure to focus on getting the recommended amount of water in your diet too, since fiber can’t do its job without it.

Nutrient breakdown starts with digestion and nutrients are the building blocks of your body. If you’re spending anytime in the gym trying to be healthy, don’t overlook the tool that helps fuel your engine. What’s your gut feeling?

The 4 Best Lateral Movements to Include in your Training Regimen

Lateral movements often get overlooked, but these kinds of movements are actually the best way to prevent injuries and increase your athleticism. Lateral movements are the side to side movements you see in sports and are key to a healthier you.

Things like running, walking, cooking, weight lifting-these all happen forward to backwards. This is where we spend most of our time and can actually create deficiencies in our joints and muscles when we only train these movements on a regular basis. Lack of training lateral movements can result in knee injuries and other various sprained or torn ligaments.

The best way to avoid these deficiencies and strengthen any underused joint or muscle is obvious: train lateral movement.

Add these movements on to your weekly workout routines as a pre workout warm-up or post workout cool down. It will do wonders for your fitness training and longevity.

Here is a great place to start. Try to complete three rounds of 12-15 reps of the following:

Side Planks

Trains the obliques or the “sides” of your core musculature. Planks are a static movement. The goal is to resist breaking the side plank position. Whether you are positioned on your elbow or stacked on an extended hand, focus on maintaining a solid midline and touching your top hip to the ceiling. This will prevent any sagging on the working side. Hold for 10-15 seconds, gradually increasing as it gets too easy, repeat for 10-12 reps.

Side leg raises

These can be performed laying down or standing. If you’re looking for extra points, try these standing to challenge your balance. Standing on one leg, while activating your core, gaze straight out at a fixed point. Once you feel balanced, flex your foot (toes towards the shin, and pointed forward) and raise your heel as far up as you can until you feel a contraction on the outside of your hip. You can use a wall or chair for some extra balance. This exercise trains the outsides of the legs, strengthening and protecting the ligaments and muscles around the knee and hip joints.

Side Lunges/ cossack squats

This exercise helps with knee and ankle mobility. It trains outsides of legs, balance, stability, and ankle mobility. Begin with your feet together and step out with the right leg into a wide sumo stance. Begin to sit back putting all of your wait on your right leg as you send your weight down and back. Go as far as is comfortable. You can drive out on this leg back to a neutral standing position, then repeat on the left, or you can gently send your weight through the middle and lunge into the left side. This variation would be more like a cossck squat rather than a side lunge. Do what you are most comfortable with. While completing this movement, notice if your knee is tracking in line with your toe. If you can’t see your big toe on the inside of your knee, chances are you’re letting your knees cave it, which would not be great for your knee joints. When in doubt, grab a coach to get this one dialed in.

Lateral Box Step ups

Trains legs, core, outside of knees, insides of knees, ankles and balance. Stand on the side of a lower box, adjusting the height as necessary. Balancing on the outer leg, use your inner leg (closest to the box) to drive your weight and step up and onto the box, leaving your outside leg to float at the top, then slowly lower onto the outside leg and step down off of the box. Start at a low height and work up to a place you feel challenged, but secure.

Lateral movements are important to incorporate into your workout routines. If all else fails, grab your weightlifting partner and turn up the Cotton Eye Joe.

Happy side stepping!

Finding YOUR Workout of the Day

Most basketball players always end their practice by making a shot. Some great players will even commit to making 10 shots in a row before hitting the showers. This helps them develop a winning mindset and lets them leave on a good note.

Oftentimes when it comes to fitness however we take the opposite approach. We either grind ourselves into a fine powder. Doing more and more until we leave exhausted. Or on the other end of the spectrum…leave feeling like we didn’t accomplish that much and had more in the tank.

Finding the right balance of volume and intensity is an ongoing battle. Sleep, nutrition, and a whole host of other factors affecting recovery must be taken into consideration. A workout that crushes you on one day may feel like a walk in the park on another. Many folks are now utilizing devices like Whoop or an Oura Ring to track their “daily readiness” for training. Any information and tangible data is great feedback from your body but then you have to know how to use it. Your best option is always going to be working with a coach who has experience training athletes with a similar training age and goals as you have. They might even know better than you what your body is capable of. They will also know the right scales and adjustments to make on the fly to make sure you are getting the most out of your training.

“At the center of your being
you have the answer;
you know who you are
and you know what you want.”
― Lao Tzu

So how do you leave the gym with confidence in your performance? Make sure that every action you take aligns with your goals. If you know you’ll feel better by cranking up the intensity then end your session with a quick sprint on the air bike or rower. Choose modalities that won’t beat up your body or take away from the next day’s training session. If the workout is kicking your butt and you will feel guilty if you don’t finish it then see what scales or adjustments you can make that will make you better without crushing you. Back off the weight to focus on a slow controlled tempo with perfect form.

If you need help getting the most out of your training try connecting with one of our coaches to see what recommendations they have!