Form Clinic: the Step-up
Performed correctly, the step-up is a great exercise to develop leg strength and muscle definition in the quadriceps, glutes, and hamstrings. Because the exercise requires one leg at a time, the step up improves balance. It can also act as an identifier of weakness. Even advanced athletes favor one side in exercises like deadlifts and squats….
How to Break a Habit: Remove and Replace.
Like so many of you, reducing time on my personal device is on the top of my list for the New Year. I don’t have anything against my phone; in fact, I do 100% of my business to Accelerate on the go. But when my little sister called me out over Christmas Break while I…
My Weight Loss Journey
I love watching Accelerate clients smash through their old ideas of what they can achieve, what is possible. I’ve seen it with weight loss goals, lifting goals, running, rowing, conditioning, box jumps, you name it. There is that moment when a client realizes that they just achieved something they never imagined possible. Those moments are why…
Holiday Gains
Unfortunately, I’m not talking about muscle gains. I’m talking about the fact that the average American puts on 6 pounds of fat between Halloween and New Years Day. Sometimes, however, our remorse about “bad eating” during the Holidays sabotage our best intentions to get back on track. Here are a few tips if you’re feeling…
Carbphobia
I’m sharing a post today written by one of my clients. The path to a balanced view of nutrition is very difficult in the world of fad diets, “clean” foods and restrictive cycles that can lead to muscle loss and the complete destruction of metabolic function. If you have a phobia of any food, it…
Accelerate Seattle – Not Your Average Seattle Gym
Today at Accelerate, two of my long-time clients, Danielle and Maria, hit their 1 rep max for dead lifts at 185 pounds each. And trust me when I say these two ladies are two of the strongest women I know on the rower and the treadmill. At Accelerate, we focus on a very balanced combination…
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After the Tests.
If you participated in testing and also attended classes today, you may have noticed something. Instead of using platitudes like, “push harder!” during those 250m sprints, your coaches had more to go on. For example, in today’s 5am, Brandon coached athletes with specific split time goals, all based on last week’s testing. We get it….
Testing Day 1. 2k row, pull-ups, dips
It’s test week at Accelerate Seattle and today was day 1. Before we kicked it off, a quarter of our athletes were excited, a quarter of them didn’t know what to expect and the last half were dreading it. “This isn’t about winning or getting a PR,” said Brandon. “This is about creating a baseline…
How to Stop Exercising and Start Training. Step 1. Test Yourself.
When you decide to approach your workout routine as training vs. exercise, there is one thing that is super important. Testing. It sounds boring, and sometimes it is boring. But here’s the thing, testing is what will drive you to blast through plateaus and get to the next level of performance and body composition. If…
Stop Exercising. Start Training.
At the park yesterday with all the kiddos, we spotted a 12 year-old boy sporting a black Nike t-shirt with this slogan, “STOP Exercising, START Training.” Good for him that he already gets it because many people, in their 20s, 30s, 40, and beyond are still slogging away at ‘exercise’ not realizing it’s doing very…
May is For Lifting Heavy Sh*t
At Accelerate Seattle, we approach strength training a little differently than other studios. All of our programming is backed by science and research, with performance and results at the top of the priority list. In May, the Strength Performance Training (SPT) classes on Tuesdays, Thursdays and Sundays will focus on heavy weight training so we…
Pre-workout. Fact, Fiction or Overblown Nonsense Claim?
There are so many claims about supplements and pre-workouts. It becomes difficult to differentiate between real science and bro science, the science of good marketing and sales tactics. There are some simple and easy things you can do to improve performance. Consume a balanced meal containing about 30g of carbs 1-2 hours before training. Stay…
Don’t Drop Your Weights, Bro.
Why the toughest gym in Seattle cares how you drop your weights.
Attn: Runners. Get a PR and the Booty of Your Dreams.
At Accelerate, we don’t have treadmills yet, but at least half of our athletes are competitive runners. And most of them, since starting with Accelerate, have PR’d in at least one race. How is that possible? First of all, let’s be honest with their motivations. Many of our running-loving Accelerate athletes are there to improve…
Equal Pay is No April Fools Joke.
Hey ladies. April at Accelerate is all about about our female athletes. Women make (on average) 92% of men doing similar work. This month, to support the goal of equal pay, all female Accelerate athletes on the 8x/month or unlimited plans will receive an 8% discount on April dues. Our female coaches will get an…
Ready for More (results)? Now offering nutrition.
For the past few months, we’ve been beta testing a private nutrition group on Facebook with a small set of members. After months of messing with the format, we are ready to roll this out to our community. We know that nutrition is a cornerstone of results, and we are committed to nutritional offerings that…