Why do Zone 2? When it comes to cardio training, understanding the nuances of different heart rate zones can significantly enhance the effectiveness of your workouts. One such crucial zone is Zone 2 cardio, which is a specific heart rate range known as the sweet spot for endurance training. It is aerobic or base training which is a moderate-intensity workout where your heart rate is elevated to approximately 60-75% of your maximum heart rate. A basic way to identify your Zone 2 heart rate, you first need to calculate your maximum heart rate (MHR), which is typically estimated using the formula: Outside of testing your max heart rate, you can start with the number 220 and subtract your age, then multiply by 60-75% to find your ideal zone 2 starting point. For example,  for a 39-year-old.  Take (220-39) X .60 for the low end and .75 for the high end. ...Read more

Exercise is a crucial aspect of human life, one that has been woven into our biology. Physical activity is essential for both our physical and mental health, but many people still do not see the importance of incorporating it into their lives. The reasons for this can vary, but one thing is clear – a sedentary lifestyle leads to a host of problems, both in the short and long term. From many years of being in the training/coaching space, let’s talk about working out at least three days a week and the impacts that it has, looking at both the physiological and psychological benefits of physical activity. First, let us consider the physiological benefits of exercising three times a week. Regular exercise helps to keep our bodies in good physical condition, reducing the risk of developing chronic diseases such as obesity, cardiovascular disease, and type 2 diabetes. The increased physical...Read more

Last week I started a topic that I am personally working through myself. How fit do you need to be? I introduced a little pyramid on how I am approaching my health and fitness at this point in my life. This week in part 2 of a 7 part blog series. Nutrition is the base of the CrossFit pyramid, and after learning hard lessons in my fitness journey, nutrition is the base of my pyramid too. Many know I spent most of 2018 and 2019, rebuilding my health. I took 14 months of zero drinking alcohol, 105 days of zero sugar, tested ketosis, and ultimately found out that nutrition is the single most important key to healthy living and performance. In your twenties, you can get away with treating your body like an asshole. Eat what you want, and if you are training hard, you can, in some respects out...Read more

The next few blog posts are going to be my journey and thoughts on this topic. Some of it will be science, and most will be an opinion and personal experience as I have been navigating this topic for many reasons in my own personal life. Bear with me, and I hope you all find some value in how I break this down and why. Where to begin? I still don’t know. My fitness life has changed, evolved, and continues to do so. The vast majority of people come to the gym to lose some unwanted body fat, feel better, have more energy, and live a healthy life. But what does the mean? The lines between health and fitness can often counteract themselves. As some people chase high levels of fitness, arguably they are less healthy. This all comes down to how you define health. So I guess that is...Read more

Many believe this is just a place to get lean, drop some pounds of unwanted fat, or add some desired muscle. There is so much more that happens here. When I think about my life and all I have been able to experience, overcome, and develop the mindset and resilience to take control of myself and have ultimate personal responsibility for my outcomes in all aspects of my life. It started here in the gym. The above picture is my first barbell and squat rack at my parent’s home in Smith Valley. It is the gym equipment my grandfather would show up at my house at 5am to train with me before I had to go to school every single day. He didn’t do the work for me, but he did it with me, and in that hard work, I was able to learn some of the most valuable lessons...Read more