The Accelerate Blog

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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Efficient Training and Recovery

Busting the Myths about Overtraining and Recovery Last week on Instagram, we profiled a member @aliciaerrero who came to Accelerate one month ago. At that time, she had been consistently taking classes at Orange Theory Fitness 6-7 times per week. Orange Theory is promoted as a high intensity interval training workout that lasts 60 minutes....

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Sunday's Instructor. Meet Earl.

Sunday’s Instructor. Meet Earl.

What (if anything) scares you the most about moving to Seattle? This is the furthest I’ve ever been away from my family. It’s scary to go to a brand new place and star over, not knowing what to expect. I knew I would regret at least not trying, and so far, I could not be...

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Starbucks corporate bootcampers work out on the roof

The Team that Trains Together …

At Accelerate, one of our special areas of focus are specialty classes for groups of co-workers. These sessions often start out as a one-time opportunity to build camaraderie and teamwork, but evolve into something more consistent as members experience the benefits.

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What Research Says About the Human Body and Adaptation

What Research Says About the Human Body and Adaptation

Can you perform the same workout over and over and achieve the same results? The short answer is no. At some point in training, your body adapts and you need to change the landscape. The National Institute of Health consistently publishes research on the topic of adaptation and many of the studies tell us similar...

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