Why Fitness is the habit that changes everything.. and some science behind it..

If you have ever tried to start a new healthy habit or perhaps eliminate an old one you know difficult change can be.

Our bodies are adaptation machines however and will adapt to the stimulus they experience most frequently. One way to prime your body for change is to exercise. Exercise causes a whole host of changes in your physiology that can make learning a new habit or skill easier. It is also a great replacement for bad habits you are trying to eliminate. Whatever your goal may be fitness can play a huge role in your transformation. The most important part of change is starting, taking action towards your goal. Even if you slip and fall it is way better than never having tried at all.

“Anything worth doing is worth doing poorly” -G.K. Chesterton

That’s why if you are interested in pursuing a new career, relationship, or habit you should make it a priority to dedicate time each week to rigorous physical exercise. Exercise has numerous physical benefits but it goes beyond that. The way you eat and the way you move your body has a direct impact on the way you think, your mood, and how you make decisions.

Improving cognitive function can give you the energy and mental stamina to make other great changes in your life. Numerous studies have shown significant brain benefits as a result of both cardiovascular and resistance training routines. Exercise has been proven to increase the release of the neurotransmitter serotonin and other neurohormones like the endorphin dopamine. These act on the opiate receptors in our brain to reduce pain and boost pleasure.

“Nothing will work unless you do.” -John Wooden

Exercise has also been shown to stimulate the growth of the hippocampus, synapses, and glial cells in your brain. The hippocampus is responsible for memory and individuals who exercise are able to better recall information.

Synapses are the junctions where our cells communicate with one another, sending signals throughout the body that guide our actions. Exercise stimulates the growth of synapses which helps reinforce learning. The stronger we develop neural pathways through our synapses the stronger we reinforce the pattern. If you are trying to learn a new routine or information exercise can help.

Glial cells provide support and protection for cells in the brain and central nervous system. Exercises stimulates the growth of these cells helping you literally build a bigger brain. It is believed that a bigger brain leads to enhanced cognitive function.

Exercise also increases blood flow, improves our hormonal balance, and aids digestion and insulin sensitivity. These are all tremendous factors in our ability to be alert and energetic. If you are looking for the attitude, attention, and focus to make positive changes in your life then exercise will help you.

If you don’t know where to begin when it comes to fitness or any other change you want to make in your life get in touch with a coach who can help you. A coach will help you evaluate your situation and come up with a plan that fits your needs and lifestyle. A community that is focused on fitness and self improvement will also help you stay dedicated to your goals.

5 Pre-Workout Nutrition Tips

“Most people have the will to win, few have the will to prepare to win.” – Bob Knight

Many people have diligent post workout recovery routines including consuming protein shakes, supplements, and other key nutrients.

However, very few individuals give much thought to their pre-workout nutrition.

What you consume for fuel before you exercise should include more than just a stimulant based energy drink. It should contain the right types of fuel for your body and mind to meet the demands of the days activity. A great pre-workout nutrition routine will not only help your days performance but can help improve your daily energy levels, build lean muscle mass, and shed unwanted fat. It is essential for taking your performance to the next level.

Pre-Workout nutrition is unique for each individual. The types of foods, quantities, and ratios of macronutrients may need to be adjusted based on how you are feeling and performing. It is important to discuss all these factors with your coach so they can help you dial in on a plan that works best for you. Check out these 5 pre-workout nutrition tips to start creating a routine that works for you.

1. Leave time to digest

You want to consume the right amount of food to fuel your workout but not so much that it slows you down. Depending on body size and food choice the body will generally absorb about 300-400 calories per hour. That means a meal of approximately 30g of protein and 40g of carbohydrates an hour before your meal will be fully digested by the time you begin exercise. If you have ever tried exercising on a full stomach you the feeling of bloat as all of the blood is out of your working muscles and in your abdomen for digestion. If you continue to push through the exercise your body may try rejecting the remaining contents of the stomach. This is best avoided and makes proper pre-workout nutrition an easy choice.

2. Choose the right foods

The types of foods consumed are just as important as the quantities consumed. A balanced meal of low glycemic carbohydrates and high quality protein is the best choice. For carbohydrates the best foods to consume are fresh fruit like apples, berries, and oranges. For protein try grabbing a 4-6 oz. chicken breast or a shake containing 30 g of quality whey protein. Fats carry a high caloric load and are not an immediately available source of energy for high intensity activities like strength training so they are best left out of pre-workout meals in high quantities.

3. Avoid Certain Foods

Dairy products, spicy foods, and fibrous vegetables may not be the best choice for your pre-workout meal. They can cause cause discomfort on your gastrointestinal (GI) tract that is less than ideal when you are about to train. Feeling queasy, or running to the bathroom is not the best way to spend your time at the gym. As a rule of thumb, if you have to ask “will this food bother me?”, it is probably not the right choice.

4. Keep it consistent

The more you change up your pre-workout nutrition the greater chance you have of something going wrong. It’s best to be a bit boring when it comes to nutrition, especially when you are eating to live rather than living to eat. Eating the same foods every day around your training schedule is the best way to dial in exactly the foods and quantities that give you the best results.

“Routine, in an intelligent man, is a sign of ambition.”

5. Keep it simple

The best routine is the one that you have the highest probability of following. When you plan your pre-workout meal consider the foods that you generally have access to and can properly prepare and take with you.

So there you have it. The top 5 pre-workout nutrition tips. If you have any other questions about diet or training reach out to one of our coaches or schedule with our in house NTP and get started.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,


See the Whole Board

Focus, this is a word that I use frequently both in my personal life as well as my professional life.  Focus is something we are always trying to capture.  Even now, I’m trying to think of a way to capture your attention and keep your Focus.  We are presented with countless distractions from both external stimuli as well as our own internal stimuli. That reminds me I need to send an email…hold on one more second, someone just walked into my office…notification, someone just posted something on facebook…OK, back to work.

Usually when we talk about Focus, we’re trying to keep your attention on a detail or series of details that play into the bigger picture.  The goal of this post is to get you to focus on the Big Picture and how all those details play into each other.

“Begin with the end in mind.”  

Goal: This summer I want to be comfortable taking my shirt off at every pool, lake, beach I go to.

That’s my end goal for the first half of this year. If I Focus on one or two things, it will be food and exercise. I’m going to weigh and measure my food, balance my plate with Proteins, Carbohydrates and Fats.  I’m going to listen to my body and train as often as possible.  With this focus I should be good right?  Let’s look at this as if it were a game.

The game is “Look Good, Feel Good”  a common game many of us play.  The players on the board are  Nutrition, Exercise, Accessory Work, Stress, Sleep, Hydration, Intensity, Consistency, and Mental Health.  There are other players of course, and they will find their way onto the board at some point.  But for now, let’s focus on these.  

In order to win the game and get the best results, I need to move each one of these pieces across the board. Now, what’s the best strategy to do that?  Do I focus on moving one piece all the way across and then come back and move another? Think chess, checkers, connect four, all of these games involve multiple ways to win.  If I focus on just one way, my plans may be ruined should an obstacle arise. Tunnel vision prevents me from seeing what else is going on, what’s working against me, what dangers are approaching, and other ways to reach my goal.   

What if I take a step back and allow myself to see the whole board.  Moving multiple pieces consecutively and allowing myself to see how each piece affects the others? Each day I’m going to start with eating breakfast, packing my lunch and snacks and bringing a water bottle with me.  I’m going to pack my gym bag and layout my day to reduce as much stress as possible.  Each and every move we make will have an effect on the moves that follow.  More exercise means I’ll need more food to fuel my body.  It will also mean I’ll need more sleep to promote recovery.  

If all I focused on was more exercise, I would miss out on these other moves to success. Seeing the whole board also allows me to see the game that’s being played and not get stuck in each individual move I make. Instead of just getting stuck on “I didn’t have a good nutritional day” I can see that my sleep, hydration, exercise and stress were all moving in the right direction.  Looking at the whole board adds a perspective to how I approach each piece and how I should adjust it to progress forward while guarding against potential threats.

Staying with the exercise focus, if I don’t have perspective, I might not think about the lack of sleep and how that with influence my performance in the gym or my lack of willpower when it comes to food choices.  

Life is a collection of years, the years get broken up into months and the months split into weeks which are separated into days and each day is a collection of hours.  It is so easy for us to focus on the details of an hour or day.  As enough weeks go by like this, we look back and say “where did this month go, this year is flying by.” We live in the moments, but from time to time we must step back and see the whole board.  Are you taking the correct steps to lead you to the destination you want?  Are you moving each piece or are you stuck on just one?  

No School Like the Old School

Happy Wednesday Everybody.

With all of the exciting new things happening with the Vantage community we are planning on bring a little bit of the old school back.

Stay Tuned and help keep us accountable as we re-start our written blogs!!


Quality Control


PreHab: Shoulder Prep, Glute Activation, Core Activation

Warm-up: Squat Variations, Kip Swings

Specific: Overhead Squat Build to working Weight, Toes to Bar Progression, Burpees


Rx: EMOM for 20mins
M1: 15 OH Squats (95/65#)
M2: 15 Burpees
M3: Max Rep Toes to Bar
M4: Rest 
*Full Range of Motion on the Overhead Squat
*Go Fast of the Burpees
*Be Smart with your Toes to Bar

Rx+: EMOM for 20mins
M1: 15 OH Squats (105/75#)
M2: 15 Burpees over Bar
M3: Max Rep Toes to Bar
M4: Rest

Option 1: EMOM for 20mins
M1: 15 OH Squats (<95/65#)
M2: 15 Burpees
M3: Max Rep Knees to Chest
M4: Rest

Option 2: EMOM for 20mins
M1: 15 Front Squats
M2: 10 Burpees
M3: Max Rep Sit-ups
M4: Rest 



PreHab: Lat Pulldowns, Core Activation

Warm-up: Agility Drills, Handstand Drills

Specific: Handstand Push-ups, Rope Climbs


Rx: 5x :60secs
Shuttle Sprints
Assault Bike
Rope Climb
*Score is Total Reps for highest round

Rx+: 5x :60secs
Shuttle Sprints
Deficit HSPU (3/6″)
Assault Bike
Legless Rope Climb

Option 1: 5x :60secs
Shuttle Sprints
Assault Bike
Rope Pull-ups
*Increase the challenge and decrease the reps

Option 2: 5x :60secs
Shuttle Sprints
DB Press
Assault Bike
Rope Pulls

Wind in my Sails


PreHab: Glute Activation, Core Activation, Calf Raises

Warm-up: Rope Turns, Agility Drills

Specific: Row Progression, Double Unders


Rx: 3x
500m Row
100 Double Unders
400m Run

Option 1: 3x
350m Row
50 Double Unders
300m Run

Option 2: 3x
250m Row
10 Double Unders
200m Run