Pre-workout this, pre-workout that…I’ve heard about it all. I’m writing today to chat about the BEST pre-workout you can incorporate into your health & fitness routine. But not your traditional scoop of C4 or your can of monster. I’m talking about the good stuff.  Food & Water. One of the most overlooked pre-workout strategies is how we fuel our bodies on a regular basis. Fact is, if you focus on consuming nutritious food, you won’t need to use supplements often to get you up and going. So what are some general tools we can use to make sure our food is giving us the energy we need to perform inside and outside the gym? Number 1: We Have To Drink Water Up to 60% of the human body is made up of water. So you can imagine how it’s going to function when you are hydrated vs when you are dehydrated....Read more

Squat Problems? Do you ever feel like you are doing all your mobilizations and homework that the coach tells you to BUT you just aren’t making enough progress improving your squat position? Do you feel like you have plateaued in strength gains because of your squat positioning? If this sounds like you and you are literally feeling stuck it might be time to try something different.  Sometimes it is tight muscles that are causing issues with the bottom position of our squat but it doesn’t have to end there. We might need a little more action to convince our bodies to get into a better position. If we want to make real change, a couple static stretches here and there are unlikely to do the trick.  We have to stretch and then move our body through those new ranges of motion inorder to unlock those positions and wake up those...Read more

We are starting a new year and I want you to have the tools you need to succeed. So let’s chat about how to bulletproof your new year’s resolutions. Now statistics are not on our side when it comes to sticking with New Year’s resolutions. One 2021 study showed that of those that made a resolution in 2020, only 35% of people kept all their resolutions, only 49% of people kept some of their resolutions, and 16% failed at keeping any of their resolutions.​​ But you’re going to be on the good side of this upcoming year’s statistics because you’ll use the tools necessary to get on track, stay on track, and reach your goals. So how do we bulletproof the plan? Step 1: Pick The Goals You Want To Accomplish The Most All too often we fail at reaching our goals because we pick too many to accomplish in...Read more

1ST QUARTER January Collab: Atmos Coffee ShopBuddy Week: January 10th-January 16thHoliGAINZ Kick-Off Clinic: Saturday, January 15thHoliGAINZ Healthy Habits Challenge: January 17th – February 28th February Collab: Spine & Sports Center of ChicagoFacility Investment Program (aka new equipment): February 1stCrossFit Open 22.1: February 26th  March Collab: Chicago PlantsCrossFit Open 22.2: March 5thCrossFit Open 22.2: March 12thPost-Open Party: Saturday, March 12th (Roots Pizza – West Town) 2ND QUARTER April Collab: WazwanBuddy Week: April 18th – April 24thMurph Prep Program: April 11th – May 21st May Collab: Upton’s Breakroom & Liberation DonutsMurph 2021: Saturday, May 21stPost-Murph Party: Saturday, May 21st (District Brew Yards) June Collab: Bloomtime Coffee RoastersPRIDE WOD & Get Together: Saturday, June 4th (see HERE)Barbell Club: June 20th – July 31.Summer Social Series at Goose Island Taproom: Thursday, June 30th at 5:30pm 3RD QUARTER July Collab: Green GrocerBuddy Week: July 11th – July 17thDeadlifts & Donuts: Saturday, July 23rd Summer Social Series...Read more

WOW what a whirlwind the past 5 months has been. For a girl who really loves her routine, this has been quite an adjustment. The hardest adjustment of all for me has been how I am currently trying to overcome an injury from birth that has impacted my mental health, my daily life, my coaching career, and my fitness. It has been hard to come to terms with the fact that my greatest gift of all – my baby boy – has led to some level of pelvic floor dysfunction that I NEVER envisioned would impact me. It is no secret that I felt pretty confident going into labor, I was in shape and worked out all through my pregnancy, I considered myself prepared, my mom was a midwife, I was born at home, both my mom and Byron’s mom did not use meds during labor…I can DEFINITELY handle it...Read more