Coach’s Blog

We Are Here To Motivate, Not Be Your Motivation

November 29, 2017

We Are Here To Motivate, Not Be Your Motivation By Coach Manny Alayon As coaches we are here to motivate, not to be your motivation. We are here to get you prepared, excited and to guide you through your journey. A good coach can help motivate, but should not be the reason for your motivation. Relying on something external (extrinsic) for motivation can work well in the short term, but will fizzl

Finding Your Why

November 22, 2017

Finding Your Why By Coach Cameron Hudson Fitness is hard. Just when you think you have it all figured out, coach makes you go a little heavier or introduces a new skill. So, why do we do it day in and day out? Are you training for an upcoming spartan race? Getting ready for the Open? Or just exercising so you can post videos of you lifting in a crop top? Whatever the reason is, only you can answe

A Few Tips To Stay On Track During The Holidays

November 15, 2017

A Few Tips To Stay On Track During The Holidays By Coach Debbie Leonti Can you believe it is already the middle of NOVEMBER? Time is flying by and pretty soon we will be approaching a new year! With a new year brings a "NEW YOU." We set goals for ourselves and sometimes get carried away with setting such high expectations of ourselves even if we know that these things are unattainable from the st

Winter Is Coming…

November 8, 2017

Winter Is Coming... By Coach Manny Alayon A famous Game Of Thrones reference, to a long cold winter. For us in the Northeast, the sun is down earlier, the temperature gets cooler and the stresses of the holiday seasons vastly approach. During this time it can be really easy to make excuses for not making it to the gym. It is easy to lose motivation, direction, and “mojo.” This is something th

Just Tryna Stay Fit

November 1, 2017

Just Tryna Stay Fit By Coach Cameron Hudson   If you have ever heard me use the phrase, “just tryna stay fit,” it may come off as somewhat of a joke. Though I might use it in a more laidback fashion, this phrase is how I try to approach fitness each and every day. A few years ago I had a major slump when it came to my own training. I was young and fell victim to what everyone else was

A Couple Of Tips On How To Maximize Your Time At The Gym

October 25, 2017

A Couple Of Tips On How To Maximize Your Time At The Gym By Coach Debbie Leonti It seems that we live in a society where we are always pressed for time. We have places to go, people to see, spouses and kids to tend to, etc. An hour session of working out is a leisure for some of us. Why not take advantage of that ONE hour that we have to ourselves? Let's maximize the benefits of making ourselves

Impress Me With Intensity

October 18, 2017

Impress Me With Intensity By Coach Manny Alayon About a year ago I read a really cool article that has had a pretty powerful impact on me. It featured the founder of CrossFit, Greg Glassman, and in the article he said, “Impress me with intensity, not volume.” Sounds like a pretty simple statement right?  Don’t be impressed by the amount of work someone does, but be impressed by how hard or

Why We On-Ramp

October 11, 2017

Why We On-Ramp By Coach Kenny Olmeda “Why do I have to complete four On-Ramp sessions before I can workout?” “Do I HAVE to finish all four sessions before I take a class?” “What's the purpose of an On-Ramp program anyway?” “I've been working out for years. I know how to squat, press and deadlift.” These are all common phrases we’ve encountered while guiding athletes through


October 4, 2017

Scaling By Coach Cameron Hudson   “Coach are you joking with that time cap?!” “The weight for those thrusters is going to be impossible!” “I can barely do a pull up, let alone a muscle up!”   Do these phrases sound familiar? As coaches, we hear these conversations all the time and love it. Having a fitness protocol that revolves around constant variation means that cert

Exercise Is Only One Piece Of The Puzzle

September 27, 2017

Exercise Is Only One Piece Of The Puzzle Written by Debbie Leonti "Coach Deb, I am coming in here 5-6 days a week.  I am training my butt off, but it's still there!  I don't understand why I am not seeing the results I want in the time I have been here...It's been over a year!  What do I do?" This is the struggle that I seem to hear over and over.  We all want to look and feel good, but can'

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