Putting your preferred protein powder into water and chugging it is fine.​ It’s fine. Everything is fine. Let’s bump up your protein...

See that thing that Katie is hauling around? That's our trap bar. A trap bar (or hex bar, for its hexagonal shape) is a piece of...

Did you know that bone density in women starts to deteriorate after age 30? AGE 30! Lucky for you, there is something to do about it....

Creatine is a combination of amino acids, which is found in our muscles and in our brain. This article  from the National Library of...

Have you given your goals some thought?

The action of sitting and considering all that is good in your life, can change your life for the better. Practicing gratitude can help...

by K.C. Lomonaco, Psy.D., R.N. Happy Fall! I love the mountains this time of year and the changing leaves. What a great time to get...

by K.C. Lomonaco, Psy.D., R.N. October is starting, and as we launch into fall I am reminded, though I wasn’t an avid watcher, of the...

by K.C. Lomonaco, Psy.D., R.N. Today we are going to talk about sleep! Anyone else laying awake wondering about the state of the world...

by K.C. Lomonaco, Psy.D., R.N. These long days of summer have me staying up too late and languishing in my hammock and playing outdoors...

by K.C. Lomonaco, Psy.D., R.N. I started this newsletter a week ago on a fine Spring day and then well, it snowed? Prior to the last few...

by. K.C. Lomonaco, Psy.D., R.N. Today we are going to talk about trauma. I know not my favorite topic either. This is a hard topic and...

“This workout is mostly mental.” ​ You might have heard one of the coaches say this about a workout. It’s usually a long chipper, or...

by K.C. Lomonaco, Psy.D., R.N. This month I want to talk about connecting and the importance of relationships. We all have those...

Murph is a workout that happens in May, every Memorial Day. This workout is a particular CrossFit workout known as a Hero WOD. Those...

Lifting heavy weights has great benefits for the body: increased muscle, increased bone density, a general feeling of wellness, and the...

by K.C. Lomonaco, Psy.D., R.N. (This message was originally written to be read in January. We think it's just good advice anytime....

We go to the gym for many reasons: to get fit, to feel stronger, to BE stronger, to fight cancer, to rehabilitate our bodies, to make...

At our gym for women, we have several coaches who direct us in our workouts and show proper form for movements. There is a reason,...

by K.C. Lomonaco, Psy.D., R.N. (This message was written in December; as this is now a blog post, we will leave it for folks to take what...