By: Joaquin Ramirez (http://dietitiannalini.com/drinking-water-food-find-answer/man-eating-spaghetti-foods-make-you-hungrier/) This time of year it is easy to get off track with all the holiday parties and potlucks. I want to be the first to tell you that it’s okay! When it comes to good nutrition there is a balance we are looking for throughout the year. Now, this doesn’t mean you “save” up your cheat meals for the year and go nuts on a certain day either.  Instead shoot for 80%, this means that you should be eating healthy, nutritious meals 80% of the time at LEAST. The other 20% is free for you to enjoy some of the things you like, which may include things like pumpkin pie or a holiday cookie. After the holidays it’s also very easy to throw everything out the window and commit to the strictest diet ever. This is not the ideal situation because once again we are going...Read more

GROUP CLASS WORKOUT Warm Up: Banded Front Rack Stretch (90 sec. each side) 3 Rounds 5 tempo goblet squats (5 sec. down) 10 leg swings (each leg) 15/12 calorie machine Strength: Front Squat (10 minutes) Find 1 rep max Intro: 4×6 (light) MetCon: Welded Rx: “Going The Distance” 15 Minute EMOM 3 Power Snatches (115#/75#) 3 Squat Snatches (115#/75#) 3 OH Squats (115#/75#) Welded Athlete: (135#/95#) Lean: 20 Rounds 8 burpees 16/12 calorie bikeRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 5 jump squats or 5 broad jumps 25 kettlebell shrugs Strength: Hang Power Clean (every 1:30) 6×3 (rising) MetCon: Welded Rx: 4 Rounds 10 single arm dumbbell shoulder to overhead (60#/45#, each arm) 12 toes to bar 14 box jumps (24”/20”) 12 minute time cap Lean: 4 Rounds 15 deadlifts (95#/65#) 20 air squats 20 oblique V-Ups (each side) 12 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 30 wall balls (20#/14#, 10’/9’) 30/25 calorie rowRead more

This week’s Featured Athletes were chosen by our Masters Coach, Arthur! Great job you guys! “My #DECFMonday goes out to this Monday’s #DECFMasters class. You all looked great and moved well today. Thanks for all your hard work and making my job fun.” – Coach ArthurRead more