Blog

By: Leo Fontana How to tackle the holidays and stay in shape! Every year, we look forward to the Holidays, Thanksgiving right into Christmas, from pumpkin spice everything to turkey and pumpkin pie to everything in between then Christmas comes and we are right into some peppermint hot cocoa, Christmas cookies and all of your family’s favorites dishes and traditions. In our culture, being surrounded by family and friends means sharing meals with them, a lot of the time these meals aren’t the best foods for us, so how are you, the weird fitness person in your family, is going to manage making the best decisions without getting weird looks from your grandma or mom for not having second and thirds?! I hope this blog will help you make your family happy while not feeling like you need to do 10,000 burpees when you get back to the gym. For...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 Band Pull Aparts 5 Jump Squats (increase in height each round) 5 Tempo Push Ups (3 sec. down) Strength: Strict Press (every 1:30) 5×5 (rising) MetCon: Welded Rx: 5 Rounds 10 Box Jumps (24”/20”) 15 Kettlebell Swings (53#/35#) Welded Athlete: 30”/24” and 70#/53# Lean: 38 Minute AMRAP 5 Rounds 10 Push Ups 20 AbMat Sit Ups 5 Rounds 20/15 Calorie Row or Ski 20 Walking LungesRead more

During our retreat this year one of the biggest topics that we addressed was implementing a class cap to help maintain the highest possible quality for all of our members. After assessing each gym’s capacity we were able to assign a cap number for each class for both South and Midtown which can be found below along with the guidelines. South Online cap of 23 Hard cap of 26 Midtown Online cap of 25 Hard cap of 30 Late Cancel charge $10 Over online cap charge $10 (beyond 23 for south and beyond 25 for Midtown) Signing up The window to sign up for classes is 14 days into the future All sign ups must be made through the Double Edge App or through Mindbody Late Cancel Window 12 hours Starting 12/1/2018 Implementing the process for morning classes, All charges will be done at 100% discount for the month of...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Goblet Squats (5 sec. pause bottom of last rep) 10 Leg Swings (each side) 5 Single Leg Kettlebell Romanian Deadlift (each side) Strength: Back Squat (every 1:45) 3×4 @75% 2×3 @80% 1×2@85% MetCon: Welded Rx & Lean: 18 Minute AMRAP 10 Power Cleans (175#/120#) 20 Calorie Row 100 Double Unders 20 Calorie BikeRead more

Chances are if you are cooking most of your meals you are using some type of oil at one time or another. Good oil is an excellent source of fat but the amounts used must be kept in check. Top Oils for Optimal Health – Extra Virgin Olive Oil – Coconut Oil Both of these oils give you 14 grams of fat per TABLESPOON. It’s easy to just pour some oil in a pan and throw your veggies or protein in it. Example If you used oil to cook each meal of the day (3 meals total) and used two tablespoons each time that would equal 84 grams of total fat in JUST oil. Try measuring your cooking oil to keep your fat in check!Read more