The Accelerate Blog

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….

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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…

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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…

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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…

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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…

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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…

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Don’t Drop Your Weights, Bro.

Why the toughest gym in Seattle cares how you drop your weights.

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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…

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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…

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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…

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How to Train like Captain Marvel

I won’t spoil the movie for you, but for most of it, Carol Danvers (Captain Marvel), is fighting under duress. She is manipulated and her powers are limited by restraints she doesn’t understand. But despite all of that, she calls upon a ‘mental image reel’ to fight back. She focuses on images of herself as…

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Seattle Strength Training: 3 Added Benefits

We are not living in the cardio boom of past decades. Most fitness-savvy people understand the basic benefits of strength training. Naked muscles look better than naked fat. Strength training makes you stronger in the gym and in daily life. Strength training decreases the risk of injury. And, for the win, strength training helps you…

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How to Get a “Toned” Back

Wait a minute. Why is “toned” in quotes? Quite simply because in fitness terms, it’s not a real word. It’s a made-up word. So, we don’t use the phrase “toned” at Accelerate. There is nothing “toned” about the backs in this photo. What you’re seeing is developed muscle and a lower level of body fat…

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The Right HIIT Ratio (hint: it includes rest time)!

HIIT (high intensity interval training) challenges you with short bursts of high intensity work followed up by ample rest. The work to rest ratio is at the lowest 1:2 and up to a high of around 1:6. Why “so much” rest (quotes to emphasize what we know you’re thinking)? Because without ample rest, there is…

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Squat. Now Squat Deeper. Now, Squat Even Deeper.

If you’re one of the rare few who already have a consistent below parallel squat with perfect form, just plaster that smug AF look on your face and skip this post. Good for you. For the rest of you, keep reading. This post is timely for us, as we ordered the monster squat rack today…

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Nighttime Eating and Other Scary Stories

I hate horror movies, especially at night. There’s something about being scared right before bed that just doesn’t work for me. It interrupts my sleep, makes me toss and turn and gives me horrible dreams. I also start compulsive-terrified-and-anxious-snacking when I’m petrified. This means: Watching Horror Movies Makes People Fat. If this sounds ridiculous to…

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Understanding VO2 Max

Understanding VO2 Max and How to Come Back After a Workout Break.

If you’re doing workouts that push your VO2 max (your body’s ability to take in, transport and use oxygen during a workout), you will see the biggest decline after taking time off.

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Vacation Mode - Fit or Fat

Vacation Mode – Fit or Fat?

You’ve worked your tail off in the gym for weeks or maybe months to prepare for a vacation – so now what? Often we feel we only have two options, let it all go or stay in deprivation mode, which no one wants to do on a much needed break from the daily routine.

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The Key to Fitness

The Key to Fitness: Your Tribe?

I do it constantly. “Oh please,“ I say as the class embarks on the last 5 minutes of abdominal work, “I’ll do that on my own when I get home.”

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Airrosti Rehab Center shows up in full force

A Typical Saturday at Accelerate

Today at Accelerate we did a “running clock” workout. There were three blocks, with 3-4 exercises that had to be performed in a certain amount of time. The blocks seemed to get consecutively more challenging, which is probably the point if you’re working your tail off (which we were). A few things stood out today.

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