Blog

Happy Saturday, everyone! I’m slowly getting my studio (aka my office) set up to look halfway decent, so when I share some facts with you, it’s not a total eyesore—well, aside from having to look at my mug and listen to my voice. Today, I’m diving into the supplements I take daily. These are staples I’ve used for years, and I’ll walk you through what they are, why I take them, and how I stay intentional about it. I’ll also touch on the supplements we sell, why I carry them, and why some don’t make my personal cut. Let’s get into it. The Golden Rule of Supplements: Be Intentional First things first—supplements are meant to supplement a healthy, whole-food diet, not replace it. I’ll admit, I’m terrible with vegetables, but that doesn’t mean I lean on pills to fix everything. The supplement space is a minefield—it’s easy to get sold...Read more

Hey there, fitness fam! Recently, one of our community members hit me with a great question that I think a lot of you might relate to: “I’ve been working out at 7 a.m., but since starting a calorie deficit to lose weight, I feel sluggish and don’t have the same ‘go’ I used to. Any ideas on how to keep crushing my workouts while sticking to this deficit?” It’s a fantastic question because it gets to the heart of balancing performance and weight loss—a tricky spot for anyone who loves training hard. Let’s break it down and explore some strategies to keep you feeling strong, even when the calories are dialed back. The Calorie Deficit Basics: Why You’re Feeling Drained First things first: a calorie deficit is the only way to lose weight. It’s simple thermodynamics—burn more than you eat, and your body taps into stored energy (like fat) to...Read more

Meet Cassie Wellock: The Preventative Health Pro Cassie’s no stranger to medicine. With a background in internal and family medicine in Reno, she’s spent over a decade helping patients aged 12 and up. Now, she’s teamed up with her husband to launch Vertical Primary Care within Double Edge Fitness. Their mission is simple but bold: combine their expertise to bring you actionable health insights. As Cassie puts it, “Instead of treating something after it’s developed, I’d love to work on optimizing your baseline labs to prevent irreversible issues.” Her husband, a fitness nerd in his own right, added, “We talk health and fitness at home all the time—it just made sense to bring this to you guys.” Their synergy is electric, and this podcast was a masterclass in why blood work is your secret weapon for longevity. Blood Work: Your Car’s Dashboard “Blood work is like your car’s dashboard—it tells...Read more

If you’ve ever hopped on a Concept2 rowing machine, you know it’s no joke. That sleek, unassuming piece of equipment can humble even the fittest among us, especially when it comes to the infamous 2,000-meter row. Whether you’re chasing a personal best or just curious about how you stack up, the 2K row is a gold-standard test of all-around fitness. In this post, we’ll dive into the average 2K times for men and women, then explore why this grueling challenge is one of the best ways to measure your health and grit. Let’s pull into it! Average 2K Row Times for Women So, what’s a typical 2K time for women on the Concept2? It depends on experience, age, and fitness level, but let’s break it down with some real numbers. Across a wide range of women,cbeginners to seasoned rowers, the average 2K time isvaround 8 minutes and 25 seconds, according...Read more

Based on the most current strength and conditioning research available as of February 19, 2025, the debate surrounding squat depth—specifically squatting below parallel (often referred to as “deep squats”) versus squatting only to parallel—has evolved significantly. Research increasingly supports the idea that squatting below parallel, when performed with proper technique, offers notable benefits for knee health and overall physical performance while dispelling many outdated concerns about risks. Below, I’ll break down the benefits and risks of both approaches, focusing on knee health, and highlight the latest findings. Benefits of Squatting Below Parallel Enhanced Knee Stability and Joint Health Deep squats involve a greater range of motion (typically beyond 90 degrees of knee flexion), which engages more musculature around the knee, including the quadriceps, hamstrings, and glutes. Studies indicate that this increased muscle activation improves knee stability by strengthening the surrounding ligaments and tendons. The controlled loading in deep squats stimulates...Read more