Here are 8 convenient, on-the-go protein snacks: These snacks are all high in protein and can help you stay satisfied between meals. They are also convenient to carry with you on the go.

Turning Knowledge into Action

In today’s fast-paced world, it is easy to get caught up in the pursuit of knowledge. We are constantly bombarded with information, and we are often told that the more we know, the better equipped we will be to succeed. However, there is a growing body of evidence that suggests that knowledge is not always […]

Lung Transplant Fundraiser

Please join us on Saturday, March 18 for fundraiser WOD at 9 am. Friends, family, and all in the community are welcome. The workout will be friendly for all levels.  Many of you may know already, our long-time friend and member at the gym, Bong, has been helping her mom on a journey to a […]

4 Mechanisms to Enable Personal Change

Here are four mechanisms that can enable personal change: Self-reflection: Self-reflection is the process of examining one’s thoughts, feelings, and behaviors to gain insight and understanding. This mechanism can enable personal change by helping individuals identify areas where they want to make changes, and by providing them with the motivation and direction needed to make […]

Change Beliefs to Change Behaviors

In order to change a behavior, it is often necessary to change your belief systems. This is because our beliefs and values play a significant role in shaping our actions and decisions. Our beliefs are the lenses through which we view the world, and they influence how we interpret and respond to the events and […]

30-minute at-home workout

Here’s a simple 30-minute at-home workout that can help get your heart rate up and give you a quick total-body workout: Warm-Up with dynamic stretches for 90 seconds a piece, start slow and then pick up the tempo. 3 Workout Circuits: Every Minute on the Minute for 9 Minutes alternating each minute between: Rest for […]

I Want to Exercise, but I Can’t Get Myself to Start!

Ambivalence to starting an exercise program is a common challenge that many people face. On the one hand, there may be a desire to improve fitness, health, and overall well-being. On the other hand, there may be a variety of barriers and competing priorities that make it difficult to commit to regular exercise. To address […]

Behavior Change Stages

When starting a new routine or working towards a new goal, new behaviors have to be formed as well. Here are the stages of behavior change. Think of something new you are wanting to start, what stage are you in? The behavior change stages model, also known as the transtheoretical model of behavior change, was […]

Gym Decorum

Gym decorum, or gym guidelines. We love hosting all of our members! We are also really glad when our members feel welcome and comfortable in our gym. Here are a few guidelines that help the experience in the gym feel smooth, welcoming, and comfortable. What are you tracking in? It starts with the minute you […]

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