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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personal-training-seattle

The Benefits of Small Group Training

Yesterday, I had the privilege of exhibiting at the Starbucks Health & Wellness Fair, a 2-hour event at Starbucks HQ. The event showcases some of the companies in Seattle offering health and wellness options for partners (employees) of Starbucks. I noticed at the event there are two major buckets of fitness options: corporate-run boutique studios...

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Form clinic: the Kettlebell Swing

The Kettlebell swing started gaining traction in the U.S. in the early 2000s. The exercise has been popular in countries like Russia, Australia, Brazil and New Zealand for much, much longer. When done correctly, the swing can sculpt your backside from your calves up through your glutes (and everything in between). Unfortunately, it is such...

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Trainer or Cheerleader?

With the rise of group fitness and boutique studios, it’s quite easy to assume the instructor leading you through myriad exercises is a fully certified, knowledgeable expert. But putting that knowledge to use when you have a lot of different people to guide can be a daunting task for even the most experienced trainer. And...

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It’s a Fact. Most New Years Resolutions Fail by March.

The top 4 New Years resolutions for 2017 according to Statistic Brain include; losing weight (21.4%), self-improvement (12.3%), better financial decision making (8.5%) and to quit smoking (7.1%). By March, most resolutions fail. The packed gyms known to those of us in the industry as the “resolutionary rush” booms from January to late February and...

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Why Heart Matters.

I often refer to Accelerate as ‘a gym with heart’. On Martin Luther King Jr. day it seems appropriate to reinforce our goal and make it public. Each month, we will provide an opportunity for members to give back to the community. This is such a natural extension of what we do because what truly...

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Live from Accelerate: A Recap

Yesterday we did our first Instagram live from the studio. Brandon Shiflett, a long-time Accelerate client, and provider at Airrosti Rehab Center, joined me after class to demonstrate a workout anyone can do at home. Here’s how it works. Start a stopwatch. Perform 10 burpees and 20 squats. When the stopwatch hits the 3-minute mark, do it...

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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....

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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...

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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...

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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...

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