Blog & Events

Exercise and Your Immune System

Day 14 of “social distancing” and I feel a lot like Tom Hanks in Castaway. Only difference is my best friend isn’t a volleyball named Wilson, it’s a dumbbell and he doesn’t (yet) have a name. While daily workouts are providing an outlet for lots of stress, those 20-30 mins are also serving my body … Continue reading “Exercise and Your Immune System”

Thrive, Don’t Just Survive

One of the best practices when eating healthy is simple: eat whole foods. The reason I think it’s so important is because whole foods are where we get our micronutrients, a.k.a. nature’s pharmacy! Our bodies rely heavily on these nutrients to function properly and be healthy; our immune health is one of the many things … Continue reading “Thrive, Don’t Just Survive”

Training Through COVID

To Our 413 Family, Although the coronavirus is creating worldwide panic, we wanted to share some good news with you! First: You’ve done everything you can to prepare yourself for any sickness. Strong, fit people are hard to kill; and they bounce back fast! You take care of yourself, you eat well and you’re tough … Continue reading “Training Through COVID”

The Feelings of Growing Into My Big, Hairy, Audacious Goal

Instead of making new year’s resolutions in 2019, my wife and I graduated to setting some BHAGs for the next three years. It is not often that I am pushed to think outside of my current limitations and beliefs. And I wanted to change that. I dreamed to one day hold the American Men’s record … Continue reading “The Feelings of Growing Into My Big, Hairy, Audacious Goal”

Learn To + And – First

Learn the basics; then, master the basics! Margaret Bramer Here are some of the most asked questions I get as a personal trainer/nutrition coach… -Should I do keto?  -Will I lose more weight if I do intermittent fasting?  -Should I track my macros?  – I watched a Netflix documentary that said I should be vegan. … Continue reading “Learn To + And – First”

Strength in Numbers

At 413 we have an incredible community. Walk in the door for just a few seconds and you’re quick to be greeted by smiling faces, ready to help you through your dynamic flexibility and partner up with you through any workout. Finishing with high fives all around and probably even a text or FB post … Continue reading “Strength in Numbers”

Performance vs Aesthetics

This week we want to discuss how having different goals in the gym will look different in regards to nutrition. We decided that asking Sam a few questions on the topic would be good considering she is currently shifting her goals from aesthetics and body composition changes to performance as she is training for a … Continue reading “Performance vs Aesthetics”