Author Archives: emily

Pre and Post Workout Nutrition: What do you eat???

“Average people: Focus on food quality & quantity Remember: if you’re exercising for general health and fitness; if your goals are more modest; and/or you don’t have unique physiological needs… …then you probably don’t need any particular workout nutrition strategies.” … Continue reading

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It’s only a number.

“It can be an effective tool,” said Jennifer Linde, an associate professor of epidemiology at the University of Minnesota Twin Cities, in Minneapolis. “It gives you feedback every day, and you can coach people to look at the number as … Continue reading

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Second Personal Defense Readiness™ Seminar with Steve Wakefoose

We are very excited to announce our second Personal Defense Readiness™ with Steve Wakefoose of CrossFit West Chester in Pennsylvania on Sunday, April 6, 2014. This  self-defense seminar is based on Tony Blauer’s S.P.E.A.R System and Personal Defense Readiness program. … Continue reading

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A New Year means New Beginnings

“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.”- Edith Lovejoy Pierce New beginnings. Isn’t that what the … Continue reading

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Think you are too old to start getting strong? Think again.

You can’t help getting older, but you don’t have to get old. George Burns Read more at http://www.brainyquote.com/quotes/keywords/getting_older.html#8ib2iLIg2Q9vuhK3.99    You can’t help getting older, but you don’t have to get old.  George Burns About two weeks ago, on a calm … Continue reading

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Lifting weights is only for boys…..NOT!!!!

About two months ago, I received an email from a strength coach I know who was doing a presentation at his gym in Boston (okay, his name is Tony Gentilcore and it’s Cressey Performance, okay?) He had a “quick” question. … Continue reading

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Now you see me. Now you don’t.

Remember how you mother always told you never judge a book by its cover? Well, she was right. And never, ever, EVER judge a fitness magazine by its cover, let alone a fashion magazine. If you have not seen this … Continue reading

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Baby’s Got Back! And you can too.

As many of my clients know, I am a HUGE fan of training the posterior chain. And thanks to Bret Contreras, also known as “The Glute Guy,” I am never without new ways of thinking about the glutes. There is … Continue reading

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The 2013 2nd Annual Charm City Strongwoman Contest: There is always Strength in Numbers

“We are only as strong as we are united, as weak as we are divided.” J.K. Rowling And united we were. On Sunday, September 15, 2013, Fivex3 Training of Baltimore, MD and McKenna’s Gym of Red Lion, PA,  hosted the 2nd … Continue reading

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Training for Life: Charlotte’s Story

A sister can be seen as someone who is both ourselves and very much not ourselves – a special kind of double.  ~Toni Morrison “Ha! how many times can this change??? Although, I think we have it now. I really … Continue reading

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