Blog

The IWT Mindset

Yesterday we did an IWT, or Interval Weight Training, session at the gym. I have written the workout below so you can get an example of how they are set up and what they look like. I believe (this is not a fact) that IWT’s are one of the most effective workouts for a variety of reasons.

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Resting is Not Quitting

Have you ever gotten to the point in a workout where your heart rate is sky high and your movement is starting to look, well, crappy? We all get there at some point, but what should we do when it hits? The best thing to do is remember, resting is not quitting.

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Success Story: Kevin’s Weight loss

 

Coach Courtney de Leon is an incredible coach especially when it comes to writing food plans that go with your goals. This success story is no different. Check out Kevin’s awesome transformation in only 4 weeks of changing his nutrition.

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How to workout at home

One of the worst excuses anyone can have for not getting a workout in is that they couldn’t make it to the gym. As though if you are not physically in a gym, you cannot workout. Don’t get me wrong, I know the gym environment is motivating and with a coach there to help you don’t have to think. But, I’m talking about the times you can’t make it in. Knowing how to workout at home may not be as simple as we all think, so here’s a layout for those wanting to know how to workout at home.

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Change Your Morning Routine in 2018

 

So here it is, the obligatory New Years post. However, unlike many other new years post that are about setting goals (which I’m down with) this one is about simply changing the first 5-10 minutes of your morning in hopes of giving you a positive jump start.  So here’s to you and here’s to a change in your morning routine in 2018.

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Skinny Pumpkin Spice Latte

Skinny Pumpkin Spice Latte

A recipe from Coach Courtney De Leon

Alright, y’all. October is here, which means it’s basically Thanksgiving and Christmas, WHICH MEANS….

Starbucks has RELEASED THE KRAKEN of fall latte flavors, specifically the Pumpkin Spice Latte.

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Protein Pancake Recipe

Protein Pancake Recipe

A quick, easy and healthy option for protein pancakes from Coach Courtney

My favorite meal of the day is breakfast, hands down. So much so that I almost always eat breakfast twice in one day! These are the perks of waking up at the crack of dawn!

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What are good snacks for work?

What are good snacks for work?

A quick guide to helping you decide what to snack on during the day

A common question we get when trying to get people on the right path with their nutrition is, What are good snacks for work? Many times the main 3 meals of the day, Breakfast, lunch and dinner are easy to plan for and prepare, but it’s those very important in between meals that seem to give everyone the biggest trouble. So here’s our quick guide to better snacking during the day.

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What is your why?

What is your why?

We all have one, we just might not know it

Why do you go to the gym? What keeps you coming back each and every day? Some may say it is the coaching, or the people, or the workouts, but I think it goes far beyond those factors. We all have a very strong why that goes deeper than those examples but we tend to keep it buried. Some may be embarrassed to say it, others may not even know it is there. But discovering your why and being open about it can really take your effort, and your determination to the next level.

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Your attitude affects your workouts

Your attitude affects you workout

How getting your mind right can change the game for you and your peers

We all know that our attitude can affect the way we live our lives. If we approach our day to day with a positive attitude, things seem to go much better for us than when we start off on a negative note. This same principal applies at the gym as well. With this in mind, have you considered how your attitude affects your workout and the workout of those around you?

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