19120 N Pima Rd #100, Scottsdale, Arizona 85255

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  • Four Mistakes That Hurt Recovery

    Four Mistakes That Hurt Recovery

    Four Mistakes That Hurt Recovery Being consistent with workouts is a critical factor to making progress. If you are consistent and thorough with workouts but don’t see progress, there may be another problem. It will not matter if these workouts are the perfect routine for strength, power, hypertrophy or endurance there is still no guarantee you will recover from these workouts. There are a few telltale signs that you are not recovering efficiently after workouts. One sign is excessive soreness. It’s normal to be sore after a new leg routine or a high volume of interval exercise. Although if you continue to be sore after the same exercise routine, that equates to ....

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  • Chain Reaction of Inaction

    Chain Reaction of Inaction

    Chain Reaction of Inaction Have you ever had one of those mornings? You know the type, where you wake up and you’re just not feeling it. You hit the snooze button and then everything is downhill from there and not in an easy I’m going to coast kind of way. Rather, in the I woke up late spilled coffee on my pants after rushing to get dressed got stuck in rush hour traffic and missed my morning meeting kind of way? One thing that so commonly gets overlooked when it comes to fitness is the importance of routine. Every action has a chain reaction, but inaction also has a chain reaction. If you’ve ever heard about the importance of making your bed in the morning, then you ....

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  • There's Always Something

    There's Always Something

    There’s Always Something Holidays, birthday parties, lunch meetings, family dinners, and happy hours. We got goals, but there’s always something! So, how do you stay consistent with your diet and nutrition when there’s always something going on? Going to gym can be a hard habit to start, but once you’ve been doing it for several weeks, it becomes fun and as many of you know, addictive. Many of you refuse to let daily burdens stand in the way of your gym time. However, when it comes to your diet, a birthday party can cancel out all that hard work put in throughout the week. So often your results fall short of your expectations. The workouts were ....

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  • Working Out For Your Life

    Working Out For Your Life

    We all know working out is good for our health… It’s why we do it. Obviously, there are a lot of benefits that come from being healthy, like increased energy levels, a stronger immune system and a more attractive appearance just to name a few. We always ask prospective members why they want to achieve their goals. The most common response is “For my health.” What does that really mean? I’m here to put it into perspective for you. Several years ago, I was playing baseball and felt a pain in my throwing arm. It seemed like no big deal, but over the course of the next several weeks and months, my arm continued to swell, increasing to an outrageous ....

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  • Piriformis Syndrome: It's a Pain In The Butt

    Piriformis Syndrome: It's a Pain In The Butt

    What is Piriformis Syndrome? Before we get into what it is and what causes it, we need to first understand exactly what the Piriformis is and how it works. In the gluteal region or more common the buttocks region, has two layers of muscles-superficial and deep. Superficial muscles lie closer to the surface of the body, they are powerful and are the more known muscles when we think of the glutes (gluteal maximus, medius and minimus). Together they will work to extend, rotate and abduct the hip. Now while these muscles are the more well-known it does mean they are any more important than the deep muscles of the region. Our deep muscles include the piriformis, gremellus (superior/inferior), ....

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  • Fitness Myths

    Fitness Myths

    Fitness Myths Due to popular media (magazines, internet, and fitness infomercial s), it’s unfortunate that there are so many fallacies regarding fitness. What’s worse is that the common population is mislead, and these myths have become sort of accepted truths. As a result, people waste their time and money following non-evidenced based information leading to frustration and undesired outcomes. It is important to tell you the truth. It is my pleasure to debunk the myths you may read or believe so you can make better decisions about your health and how you invest your time. Myth #1: “Weight training will make me big and ....

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  • Vegans & Vegetarians Are You Getting Enough Protein?

    Vegans and Vegetarians: Are You Getting Enough Protein? As more news and documentaries come out about how farm animals and fish are raised/treated, we have seen an increase in the amount of people that are trying to eat a more vegetarian or completely vegan diet. A major problem that comes from transition though is that if you do switch to a vegetarian or vegan diet, you miss out on a lot of important nutrients that can mostly be found in meat. What we are going to focus on in this article is protein and its breakdown of amino acids, and how to get it all in! What is Protein? Protein is one of the three main macronutrients (Carbohydrates and Fats are the other ....

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  • Mindset of an Olympian

    Mindset of an Olympian

    Mindset of an Olympian Olympic athletes are known for their physical prowess, their superhuman physiques, and an incredible ability to focus on their task amid extraordinary distractions. The unique thing about Olympians is that they not only have to focus on the immediate task, but they have to prepare for long periods of time, in some cases their entire lives to achieve their goals. Olympians have to remain focused for four years in order to improve on their previous Olympic achievements. Most people have a hard time focusing on goals just a few months or even weeks away. Four years is a long time to remain focused. The mindset that it takes to be an Olympian is one of delayed ....

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  • Do You Have Your Own Back?

    Do You Have Your Own Back?

    Do you have your own back? The “crunch,” taught for decades, has been viewed as a staple of abdominal training.Should it be? A number of experts have questioned the effectiveness and more importantly, the clinical consequences of doing crunches and sit-ups. Research conducted by Stuart McGill, PhD, and Shirley Sahrmann, PhD, PT, FAPTA, indicates other abdominal training is both safer and more effective. McGill is a world renowned authority of spine biomechanics who has researched the spine for over 32 years. In a nutshell, he is the author of several books relating to low back pain, enhancing performance, and reducing the risk of injury through ....

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  • Flexible Dieting

    Flexible Dieting

    Flexible Dieting Flexible “dieting” or really just should be referred to as flexible eating, is an option viable for anyone trying to get to know their body better and try maintainable results. While some people thrive on an all or nothing strict diet, for others it may seem too restrictive for the long term. Being super restrictive can often lead to binge eating or too many “cheat” meals. With that being said, macro tracking, also known as IIFYM (if it fits your macros) can be a great strategy for staying on track and balanced. IIFYM is a way of eating that allows for you to essentially choose how you want to consume your calories. If you eat a fat, no ....

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