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We all have “that” friend. You know “that” friend, the one who you make plans with and then last minute they can’t make it, they’re so sorry but something came up unexpectedly, or they had to take their cat for a vacation because the Vet said he might have some serious cabin fever and if doesn’t get out more often then his hairball problem might intensify. Now, we love that friend, because they’re a lot of fun when they do show up, and they make you laugh and you always have a good time together. You don’t begrudge this friend their flakiness; you’ve come to accept that it’s part of their charm as a matter of fact. However, you’d really enjoy if this friend were around and more reliable because you enjoy their company so much! This is motivation in a nutshell. Motivation is your unreliable, albeit great, friend.

T-Spine Awareness Season

Ever had difficulty or pain pressing a kettlebell overhead? How about trouble keeping your chest up at the bottom of a squat or the set up of a deadlift? The answer to these and a number of additional dysfunctional movement patterns may in fact lie within your thoracic spine.

Our backs are designed so that form fits function. The upper portion of the spine below the neck - the thoracic spine - encompasses a very important, relatively mobile part of your back. The thoracic spine has slightly smaller vertebrae than your lumbar spine (lower back). This allows for the thoracic (T-spine) to be more mobile, and able to flex bilaterally and extend. Meanwhile, the lumbar spine – with bigger, bulkier vertebrae – is responsible for providing stability. So it is important to develop mobility in the T-spine and establish stability in the lumbar spine.

Stop “Shoulding” All Over Yourself!


Back in college I used a life coach to help me get over some of my anxiety issues. This was a sentence that she used over and over and over again and I never forget this sentiment as it can relate to all parts of our life.

As coaches, we see so many people “Shoulding” all over themselves when it comes to fitness and nutrition.  

  • Should I use X product?
  • Should I eat ____?
  • Should I be on [enter new fad diet here] diet?
  • Should I have that goal?
  • Should I be farther along in my progress?