Electrolytes vs. Sugar, don’t get duped!

Electrolytes 101: Electrolytes like sodium and potassium, are important for regulating muscle and nerve function, as well as for hydration, blood pressure and keeping your body’s pH levels in check. If you become deficient in electrolytes, be like sodium, potassium, or others, such as magnesium or calcium, a host of problems can result—from fatigue and muscle cramping to irregular heartbeats …

5 Habits Hurting Your Nutrition

A dietitian friend of mine once asked me if I ate standing up? I was confused what she meant. I laughed and said, “No, I sit down like a normal person.” How many meals do you eat per day standing up, or in your car on the way to/from work? A big part of good digestion means sitting down and …

Brace Yourself!

The science, and art, of bracing! When it comes to weightlifting, one of the most critical errors we see on a regular basis is a lack of bracing in the set-up. Bracing is also called a Valsalva manuever by some of us nerdier weightlifters and coaches. You’ve probably heard coach Raf wax poetic about core control once or twice. This …

Kids won’t eat healthy? Four simple strategies to get them eating well!

Get your kids cooking: Their culinary skills predict their future health! Not only is getting your kids into the kitchen useful to you (who doesn’t like some extra help in the kitchen?). It’s also good for their health! Read more in this new study published in April in the Journal of Education and Behavior. The study finds adolescents’ culinary skills today …

Does CrossFit cause injuries?

The short answer unfortunately is yes. But so does every form of physical activity! What’s important to remember is that while your risk for injury increases slightly, your risk for death from chronic disease drops dramatically. That’s why exercise is so important, and you should seek out a professional coach who can help you keep that risk of injury as …

Failure to mobilize your shoulders could result in death!

Now that we’ve got your attention! In my years coaching, I’ve heard tons of people in the gym begging to do things like kipping pull-ups, butterfly pull-ups, snatches for time or handstand push-ups, who can’t even put their hands over their head without pain. Hopefully you’ve been assessed by a coach before starting with overhead movements, if not here’s a …

Are you recovering as hard as you’re working out – part 2

In part 1 (part 1 here), we talked about warning signs that your body isn’t recovering well. Some of the big signs include: Obviously there are others, but those are some of the most common red flags. Even if your recovery is decent, it can and should always be better. If you’re working out as hard AF then you also …