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There’s nothing worse than standing in a group class about to do an exercise you’re not sure about. You got a fifteen-second demo and a few quick tips. By the time you get to that station, you don’t remember any of it. So you don’t want to try it. You’re

There is a stretch of the year most people never notice. It starts right about now. Summer is over. The barbecues are done. The holidays are still a few months out. In between sits September and October. They are two of the most normal months on the calendar. Normal is

Checklists are boring. Especially the recurring ones  the ones where you do the same thing every single day. But the boring, recurring checklist is the most useful tool you have. Here’s why, and how to use it for your fitness. 1. The most disciplined people repeat themselves. When we talk

10 Ways to Survive Dinner Cravings If you’ve ever done great all day and then completely unraveled at dinner, you’re not alone, and you’re not doing anything wrong. Dinner is genuinely the hardest meal to control By dinnertime, you’ve usually made it through the most stressful hours of your day.

A while back I heard a guy asking one of our trainers about nutrition. He wanted numbers. How many calories? What should my macros be? Discussing nutrition numbers usually doesn’t drive true change. But you could tell he was serious, and I had about 5 minutes to jump in and

I don’t train clients anymore. However, I still get a rush every time I informally coach someone. Two recent workouts with friends reminded me of why I got into this in the first place. Workout 1: The Aggressor A friend of mine has lifted weights for a long time. Loves

I was able to jump on calls with some Whitehouse Station members for presale recently. A common theme was “I know I need to start strength training and I’m having trouble sticking with anything.” I can’t help but think of all of the people going through the same frustrating experience.

I changed one thing in my workout last week. Instead of regular RDLs  two legs I did single-leg RDLs. In my opinion, one of the more underrated exercises out there. Three sets of six. The weight wasn’t crazy. Lighter than what I could do. My legs hadn’t been sore in months. But

Someone told me last week they were going to go for a three-hour run. The night before had been a big one. A lot of food. More than they meant to eat. And now they were trying to cancel it out. Three hours of running to erase one dinner. I

Have you noticed protein is on everything now? Protein ice cream. Protein chips. Protein cookies. Protein brownies. It’s not that those things needed protein. It’s that a lot of people care about protein right now, so companies staple it on to grab a bigger crowd. The more boxes you check,