T2X Blog

Don’t train your core until you read this.

Don’t train your core until you read this.

Most people think of your core as just the abdominal muscles you can see (think 6-pack muscles), but we now define the “core” with many more muscles.  The core refers to more than just the abs. It encompasses the entire musculature of the torso, including...

Build a New Mid-Section with These 3 Secrets.

Build a New Mid-Section with These 3 Secrets.

Build a New Mid-Section with These 3 Secrets Lift weights Strength training will not only make your bones, ligaments and muscles strong, but it will also give you that firm, “toned” look everyone is after.  By lifting weights, you will build muscle which will...

Discover the 3 principles that will change your diet.

Discover the 3 principles that will change your diet.

The Top 3 Nutrition Principles that Affect a Diet Calorie Balance: The single most important variable in determining diet success is calorie balance. Calorie balance is the ratio between calories taken in and calories expended in...

Avoid These 3 Training Mistakes If You Are a Triathlete.

Avoid These 3 Training Mistakes If You Are a Triathlete.

A Triathlon is one of the most challenging events to compete in.  It requires mastery of 3 very unique sports that all require training time to see increases in performance.  While strength training has become more common among triathletes, many are still...

3 Reasons Why People Regain The Weight They Lost

3 Reasons Why People Regain The Weight They Lost

We got a lost of questions this past week regarding why many people regain the weight they lost after a fat loss phase. So..... Here are 3 reasons why people regain the weight they lost. 1- You Started With Unrealistic Goals Cookie cutter diets are just not...

5 Reasons Why It’s Hard To Lose It.

5 Reasons Why It’s Hard To Lose It.

Let's look at some reasons why reaching your goals is hard. Your mindset. Getting in shape is not an easy task. Many people want to take shortcuts and lose weight as fast as possible. Yes, you will lose some weight in the short term but we know that this isn’t a...

Give yourself a break: You deserve it.

Power naps: YOU need them It’s 3 in the afternoon and you can barely keep your eyes open.  Your mind feels foggy, and all you want to do is curl up under your desk for 20 minutes and take a nap. But cutting-edge, productive people don’t take naps, do they? Actually,...

Torch calories in just 5 minutes.

Torch calories in just 5 minutes.

Some days you simply do not have time for your usual workout. Perhaps you are running late to work or you have meetings from dawn til dusk. Or maybe something totally unexpected comes up and your workout time disappears. Just because life gets in the way doesn't mean...

Nutrition

Nutrition

Eat better - eat slower Slow down your eating. Make sure your body does not miss the satiety cues. If you eat too fast you will most likely eat too much. We love to use the 80% full rule. Just like it sounds, stop eating when you feel 80% full. It is the sweet spot...

Stop sabotaging your workouts.

Stop sabotaging your workouts.

  Did you know that you could be sabotaging your workouts and health by not managing your stress? High amounts of stress can put a halt to your fat-burning efforts. When stress is not managed it can: Disturb your sleep pattern Lead to insulin resistance Reduce...

The Secret Weapon For All of Your Health and Fitness Goals

The Secret Weapon For All of Your Health and Fitness Goals

What if I told you I had the secret weapon that would help you achieve your health and fitness goals faster? How valuable would this information be? Would any of you be surprised if this was the opposite of what you thought worked best? Well, I’m here to tell you...

5 STEPS TO MANAGE YOUR STRESS DURING THE PANDEMIC.

5 STEPS TO MANAGE YOUR STRESS DURING THE PANDEMIC.

1- Brain Dump Get a blank sheet of paper Set a timer for 5 minutes Write down everything that stresses you out Keep writing until the buzzer goes off 2- 4-7-8 Breathing Put your list aside Breathe in for 4 sec Hold your breathe for 7 seconded Exhale for 8 seconded (...

Advanced Fitness: When should you increase weight in your training?

Advanced Fitness: When should you increase weight in your training?   Are You Focusing on the Wrong Things? The only thing that guarantees progress is progression. Pretty obvious, right? So why are you focusing on anything but progression? Feeling the burn....

Fitness programming for the 21st century.

Fitness programming for the 21st century.

Over our 20 years in the fitness industry we have worked with hundreds of different people. They have ranged in age from children to the elderly and in ability levels from total beginners to professional athletes. However, the group we have worked with most has been...

How to prep your body to reduce your risk of injury?

How to prep your body to reduce your risk of injury?

How to prep your body to work   You might be tempted to skip the warm up when you work out.  After all, you only have so much time to exercise—“Let’s just get on with it already!  I’m in a hurry!” But warming up is a critical component of your fitness routine,...

Nutrition tips

Nutrition tips

Nutrition tips   Protein has always been promoted by muscle heads as the key to getting it. While the extreme amounts of protein consumed by some bodybuilders is unnecessarily extreme, the research has shown time and time again that more protein is better when it...

How to set up your SMART goals?

How to set up your SMART goals?

But, the truth is that with fitness, you’re playing the long game. Sure, it’s fun to see quick results with crash diets, but does it last? Not usually. Today, I want to talk to you about setting SMART fitness goals. SMART is an acronym that is used across the industry...

Your ultimate comeback strategy to health and fitness.

Your ultimate comeback strategy to health and fitness.

 We know it has been a hard few weeks. Your gym closed and many of you probably stopped working out.  Don’t worry, we are here to help and guide you thought a comeback process to set you up for success.  Going back to exercise should not be stressful. SO we are going...

HOW MANY CALORIES SHOULD I EAT?

HOW MANY CALORIES SHOULD I EAT?

During my 15-year career as a coach, nutrition has always been a hot topic amongst the people I coach. One of the most frequently asked questions is how many calories should they eat. My answer is always simple: I don’t know.  I’m saying this because not only is...

The new rules of your metabolic makeover.

The new rules of your metabolic makeover.

Fat Loss. This is probably the number one goal of most people age 40-60 who join gyms.  However, while many will tirelessly work on this goal week after week, few will have success.  So let’s take a look at what training qualities are needed for...

HOW DO WE SELECT AN EXERCISE FOR YOUR PROGRAM?

HOW DO WE SELECT AN EXERCISE FOR YOUR PROGRAM?

Our programs are always based on a client’s goals and needs, but there are other variables we consider once we get into the more detailed specifics of their program. When designing progressive programs for our members, the loading scheme (sets/reps) will largely...

Don’t workout until you read this!!!

Don’t workout until you read this!!!

Over our 20 years in the fitness industry we have worked with hundreds of different people. They have ranged in age from children to the elderly and in ability levels from total beginners to professional athletes. However, the group we have worked with most has been...

[Breaking news] The truth about your holiday season.

[Breaking news] The truth about your holiday season.

The average American gains 3lbs of fat from Thanksgiving to New Years. We know 3lbs doesn't seem like much, but the average American also doesn't lose it after the Holidays. Do the math for the next 10 years. You'll be 30lbs heavier because of stuffing and apple pie....

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