Blog

By: Sabrina Blajos I wanted to share a couple parts of a blog I had recently read on the BirthFit Website, it is very informative in identifying the differences between IAP (intra-abdominal pressure) regulations, Valsalva, and Bearing Down and why if you start working with me as you BirthFit Coach we will practice Diaphragmatic Breathing and IAP. If you are interested in learning more about IAP or other topics in the motherhood transition please feel free to reach out to me. Also if you aren’t already you should be following BIrthFit on all avenues: Blog, Podcast, Social Media. So first things first what is IAP? “IAP is the pressure within the abdominal cavity that naturally increases every time you breathe. This is accomplished through proper diaphragmatic breathing. Proper diaphragmatic breathing naturally utilizes the diaphragm, lower rib expansion, and even the pelvic floor for both breathing and stabilization! As you breathe...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: (15 Minute Goal) Option 1: 10 bar muscle ups 100’ handstand walk 20 alternating pistols Option 2: Coaches Choice MetCon: Welded Rx: 12 Minute AMRAP 14 pull ups 16 hang power cleans (75#/55#) 18 sumo deadlift high pull (75#/55#) Lean: For Calories: 10 minute bike 10 minute row 10 minute skiRead more

Late cancels are a necessary evil going forward with Double Edge. Maintaining class quality and making sure people are being held accountable to booking out class space, particularly in prime times is vital to the ongoing member experience as the gym continues to grow and thrive for our members.   The goal of the late cancel fee was and still is not about the money, but there has to be a sting for there to be accountability. But I am happy to report everyone is doing a great job working with us on this new policy. And I see late fees dropping to near nothing at some point this year. Late Fee Count: December 2018. The first month of a beta test with no charge. 156 late cancels January 2019. First month with full $3 charge. 79 late cancels February 2019. Second month. 53 late cancels. In February we had...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded face pulls 5 inch worms (5 second pause in plank position) Finish with: 50 banded tricep extensions Strength: Push Press (every 2:00) 5×7 MetCon: Welded Rx & Lean: For Time: 40 handstand push ups or 70 push ups 200 double unders or 400 singles 200 air squats 13 Minute Time CapRead more

By: Joaquin Ramirez Now that the nutrition challenge is over I wanted to share some of the success we saw over the last 8 weeks. All participants received Phase 1 of our proven virtual nutrition program. Once people started eating the right foods in the proper amounts we saw tremendous results! The numbers below have been pulled from all the people that completed both inbody scans, one at the beginning and end of the challenge. Once again great work everyone on this years nutrition challenge! If you would like to get started on Phase 1 shoot me an email to get set up today! Total Body Fat Percentage Loss = 92.45% *Combined total of all body fat percentage lost among the challengers!! Total Pounds Lost = 217 lbs *Combined total of all pounds lost during the challenge!! Total Muscle Gained = 17 lbs *Combined total of all muscle gained in pounds!!...Read more