Getting Unplugged
11 Feb

Getting Unplugged


When was the last time you went a full day without your phone, computer, TV, iPad? Probably can’t remember. Disconnecting from the “system” is something we ALL need to partake in more often. We are...

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Warm ups: Why are they important?
04 Feb

Warm ups: Why are they important?


Here are a few pieces to think about: Preparing aerobic system (pulmonary, cardiovascular, and muscular systems) for work ahead Getting the mind prepared and centered on the tasks ahead Getting th...

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Understand Your Poop
28 Jan

Understand Your Poop


Poop. We all do it. Excreting out waste we don’t need. While it may be a “faux paw” to talk about poop, there’s a ton of value we can extract from our poop. In this post, we are going to talk about...

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Why Breakfast is the Most Important Meal of the Day
14 Jan

Why Breakfast is the Most Important Meal of the Day


What does breakfast mean? Breaking our fast, of course. Coming out of an 8-9 hour period where food intake is halted, our body begins to upregulate various hormones and enzymes for nourishment. The...

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Sam Smith's Top 12 books from 2018
08 Jan

Sam Smith's Top 12 books from 2018


One of the pieces that I continually value for my growth both personally and professionally is reading. Amongst other aspects, there’s a common theme between people who reach the pinnacle in their ...

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What's the Difference Between Intrinsic and Extrinsic Motivation? PART 2
07 Jan

What's the Difference Between Intrinsic and Extrinsic Motivation? PART 2


In the last post, we broke down the difference between motivation/extrinsic drive and inspiration/intrinsic drive. We also utilized a great exercise to highlight our highest values, which are the s...

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What's the Difference Between Intrinsic and Extrinsic Motivation? PART 1
07 Jan

What's the Difference Between Intrinsic and Extrinsic Motivation? PART 1


What’s the difference between motivation and inspiration? Between extrinsic and intrinsic drives? Or are those the same thing? In this post, we are going to break down the differences between the t...

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Importance of Hydration
17 Dec

Importance of Hydration


The ability to hydrate our cells transcends nearly any other somatic control and choice we make as humans. Though our bodies are comprised of nearly 60% water, it does not neglect the fact that it’...

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Cool Down and Post Workout Fueling
10 Dec

Cool Down and Post Workout Fueling


The main takeaways: 1) The recovery process starts once your session has finished 2) Easy blood flow and mindful stretching post training are great tools to start the recovery process 3) Diaphragmatic breathing is a great tool to help transition the body from a sympathetically driven state to a parasympathetic state 4) Ensure your body has cooled down before consuming food or shakes post workout 5) Prioritize food hygiene (great chewing, sitting down, relaxing) when consuming food post workout 6) Post Workout macronutrient prescriptions and the food choices within it are highly individualized

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Daily Sun Exposure
03 Dec

Daily Sun Exposure


The sun. What would we do without it? Die faster. The end. Just kidding. One of the simplest ways we can increase performance, recovery, mood, digestive health, immune function, and neurological he...

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The Best Time to Train
26 Nov

The Best Time to Train


What if I told you there were optimal times to train in the day? That’s probably something you’d be interested in hearing. The truth is, there are times throughout the day that are more optimal tha...

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Conscious Nutrition: Why Nutritional Habits are Better Than Macros
19 Nov

Conscious Nutrition: Why Nutritional Habits are Better Than Macros


Athletes know that in order to reach peak fitness you have to put gas in the tank.  What happens though, if you have a leak in your gas tank, or if your engine can’t take in gas, or if you flood yo...

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Proper Preparation for Specific Training Sessions: Strength Training
08 Nov

Proper Preparation for Specific Training Sessions: Strength Training


The main takeaways: 1) Identify the key point of the session; if its strength based, think nervous system preparation 2) Great blood flow and movement specific work on the front end 3) Prepare the pattern with lighter/faster variations 4) Allow for an adequate build up to tough sets to prepare the brain for the voluntary contraction required The main phase: “Prepare with purpose”

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Wind Down In Evening: What your Bedtime Routine Should Be
02 Nov

Wind Down In Evening: What your Bedtime Routine Should Be


Main phrase: “Wind down to wear the crown” Main Takeaways: -We need to wind down in order to recover -Lots of stimulation during the day equals no stimulation at night -Put away from screens, lights, excessive food, and stimulation later in the evening -Sleep in a dark room that’s very cold

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Press Release: The Return of Big Dawgs
27 Jul

Press Release: The Return of Big Dawgs


For release: July 27, 2018 Established in 2008, the Big Dawgs built a storied history in coaching athletes in competitive functional fitness. We pioneered remote coaching in fitness by building a t...

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A Sneak Peek At What Our Best CrossFit Athletes Eat
26 Jul

A Sneak Peek At What Our Best CrossFit Athletes Eat


What is your fuel of choice when it comes to supporting or recovering from your training? Peanut butter and chocolate milk? A particular protein powder? Gatorade? Perfect Food Bars? Ice cream? Ask ...

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The Best Morning Routine
17 Jul

The Best Morning Routine


MORNING RITUAL: SALT, WATER, AND LEMON How the combination of three simple items sets your body up for success “The importance of an athlete’s routine is essentially to set up their day in terms of...

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How A Professional Coach Can Help You In The CrossFit Open
17 Jul

How A Professional Coach Can Help You In The CrossFit Open


Training for the next years CrossFit Games Open starts now. Thousands of athletes will be signing up to win the coveted title of Fittest on Earth. Are you prepared to stand out and win? Are you bei...

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