Eating wholesome, nutrient dense foods  does not have to be complicated for you and your family. It can absolutely be frustrating and that is a whole separate topic but as long as there is a variety of properly prepared and consciously sourced ingredients most of the time, the types of meals you can create are literally endless. But there always comes a time where you are interested in trying something new and different. You may be in a rut or just need a little pivot in your meal planning. If you have been here or will likely hit this wall throughout the year, do not walk past the following foods you may view as ‘boujee.’ You may think these foods are a bit “extra,” but I promise, they have a perfect spot on yours and your kids plate and come to learn that your pre agricultural revolution ancestors are to...Read more

We are all different, even when it comes to our body composition and squat stances.  Coach Justin takes an in depth look at the different ways we squat!Read more

Ok, I know what you are thinking reading that title, “You don’t know me! how do you know i’m not eating enough, Sean?”  Well, here’s my question to you,  do you ACTUALLY know how much you are eating every day, really, do you?  Be honest with yourself here. Do you track all your food and calories every day?  My guess is that most of you reading this don’t meticulously track your food or calories, but most of you reading this have some sort of aesthetic goal in mind.  Most of us come to the gym every day because, yes, it’s fun!  But let’s be honest, we want to look good naked.  The only real way to make meaningful changes to your body composition is to start tracking what you are eating first and foremost to see where you are at.  When people do this, 9 times out of 10 they...Read more

Let me start this by saying, there is no “right” or “wrong” way to grip a pull-up bar. There is, however, a grip that creates more shoulder stability and provides more safety during the swinging motions. If you would have asked me in the past about how to grip a pull-up bar, I would have been adamantly opposed to using a “thumb around” grip. I could have given you every reason why “thumb over” was better: “I have small hands,” “I can feel my lats more,” “It doesn’t rip my thumbs,” “I get a bigger swing.” That was until someone asked me, “could you climb a rope with that grip?” This got me thinking…Why, in every other movement that I train do I use a thumb around grip, but when it comes to bar hanging movements, I use a thumb over grip? It took me taking a step back and...Read more

Community, Joy, and Self Compassion The Holidays are over and a New Year has arrived once again. You might have eaten cookies for breakfast, drank more alcohol at  various holiday parties and family gatherings  than the entire year combined, or indulged in family favorite recipes that now have you feeling like your  belly is little more bloated than usual or your face has exploded with some lovely sugar plum pimples.  While the usual diet culture says you have get your business straight and go 100% Keto, count your macros, do Whole 30 hardcore, etc, I challenge you to think about what society is saying what you SHOULD do over what you is BEST for your 2020 health and wellness goals. That might actually mean a Whole 30 to address some food intolerance or being more conscious of your portions sizes but I think it is time we all reflect on...Read more