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Let's Talk About Stress https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/swimsuit-edition monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/protein-blueberry-muffins monthly 0.5 2016-11-28 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480355185540-R4Z5M8HEE6GU2Q9MQYZ3/image-asset.jpeg Blog - Protein Blueberry Muffins https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/spaghetti-sauced-meat-over-green-bean-noodles monthly 0.5 2016-11-28 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480355414614-YYB4O55NYCFA9L9PWK6O/image-asset.jpeg Blog - Spaghetti-Sauced Meat over Green Bean "Noodles" https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/carb-as-fuel monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/good-good-good-good-hydration monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/top-10-reasons-people-in-northern-va-tell-everyone-they-know-about-true-fitness-and-nutrition monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480360882921-9AJIU3PNNKK07Q4A4SWP/image-asset.jpeg Blog - Top 10 reasons people in Northern VA tell everyone they know about TFN Training https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480359689690-V8LVUS2TWQLMERW7FVXX/image-asset.jpeg Blog - Top 10 reasons people in Northern VA tell everyone they know about TFN Training https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480360126908-OGN8U55R0PXFR8013D2Y/image-asset.jpeg Blog - Top 10 reasons people in Northern VA tell everyone they know about TFN Training https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/training-youth monthly 0.5 2020-05-08 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/spring-salads-choose-your-own-adventure monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/shrubs-its-like-soda-for-grown-ups monthly 0.5 2016-11-28 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480362877815-W3CUJXMEY5Z5VTA136UL/image-asset.jpeg Blog - Shrubs: it's like soda for grown ups! https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/prepare-yourself-for-change-part-1 monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/prepare-yourself-for-change-part-2 monthly 0.5 2016-11-28 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/prepare-yourself-for-change-part-3 monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/a-look-inside-your-brain-part-1 monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/a-look-inside-your-brain-part-2 monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/rally-the-herd-part-1 monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/client-spotlight-katherine-day monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480364960798-OYXLLRCOOPVOM88PIL71/image-asset.jpeg Blog - Client Spotlight! - Katherine Day https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480364785974-42H31LVQLYIYETRT8S82/znXDWGF.jpg Blog - Client Spotlight! - Katherine Day https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480364795238-MQK3WGE46E1CM1WVRPIZ/azb5xLs.jpg Blog - Client Spotlight! - Katherine Day https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/28/rally-the-herd-part-2 monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/29/fitness-is-it-a-priority monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2016/11/30/quality-over-quantity monthly 0.5 2020-05-18 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1480565345479-DMARFXVDH9AA0ZXNS3NP/image-asset.jpeg Blog - Quality over Quantity John Cornnell taking it back to the basics at TFN - Push ups! https://guro-ekrann-cfcx.squarespace.com/blog/2016/12/8/when-your-doctor-knows-nothing-about-exercise monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2016/12/22/the-squat-not-just-for-strength monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2016/12/22/client-spotlight-chris-r monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1482420909716-EYMH41S6K0EOL8UB32BK/image-asset.jpeg Blog - Client Spotlight! -Chris R. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1482420789982-VIH11ZKPAK53INJKW5JO/image-asset.jpeg Blog - Client Spotlight! -Chris R. Chris performing a Turkish Get-Up with a 70-lb kettlebell...which is pretty heavy https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1482420867962-UDRM6YNUVS1EM3K8E5OJ/image-asset.jpeg Blog - Client Spotlight! -Chris R. https://guro-ekrann-cfcx.squarespace.com/blog/2016/12/22/why-getting-toned-is-the-worst-goal-you-can-have monthly 0.5 2017-11-02 https://guro-ekrann-cfcx.squarespace.com/blog/2016/12/22/ground-turkey-stir-fry monthly 0.5 2017-01-07 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1482421820942-KKD4S195P5CAF5U6BQQS/image-asset.jpeg Blog - Ground Turkey Stir-Fry https://guro-ekrann-cfcx.squarespace.com/blog/2016/12/24/4-lessons-from-2016 monthly 0.5 2020-05-08 https://guro-ekrann-cfcx.squarespace.com/blog/2016/12/27/plan monthly 0.5 2020-05-08 https://guro-ekrann-cfcx.squarespace.com/blog/2016/12/31/nike monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/1/24/4-reasons-why-you-need-a-coach monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1485302569871-D8J615QAHF3CNWYJM0MS/image-asset.jpeg Blog - 4 Reasons Why You Need a Coach https://guro-ekrann-cfcx.squarespace.com/blog/2017/1/30/super-bowl-food-hack monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/1/31/coach-client-relationship-success-client-expectations monthly 0.5 2017-03-07 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1488887268154-3G5K5CSQRHNX7QDCFT5F/IMG_7527.JPG Blog - Coach and Client Relationship Success - Client Expectations https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1488887022959-8FDJ9JSHCDILQ0ZWBUJX/IMG_7466.JPG Blog - Coach and Client Relationship Success - Client Expectations https://guro-ekrann-cfcx.squarespace.com/blog/2017/1/31/why-no-one-ever-has-to-worry-about-getting-too-big-from-resistance-training monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/2/22/wouldnt-that-be-nice monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/2/28/soybean-paste-stew monthly 0.5 2017-11-08 https://guro-ekrann-cfcx.squarespace.com/blog/2017/3/2/intern-spotlight-tiffany-pinder monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1489406671641-1ZLU225EQ77HYQ7NWNVI/FullSizeRender.jpg Blog - Intern Spotlight: Tiffany Pinder! Tiffany moving some weight at the True-FN studio! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1489406862862-QFX7D2JM9DPOVSD6LI3U/IMG_7559.JPG Blog - Intern Spotlight: Tiffany Pinder! Tiffany posing in her first bikini physique competition last fall https://guro-ekrann-cfcx.squarespace.com/blog/2017/3/23/go-out-on-a-limb monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/3/26/client-spotlight-dr-kayla-amodeo monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1490568943210-IRX4UND9GQMIC8YJ7FWE/image-asset.jpeg Blog - Client Spotlight: Dr. Kayla Amodeo! Kayla brings some serious muscle to every endeavor https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1490567544493-6RVLCTPCOVBWVFXMHIGS/image-asset.jpeg Blog - Client Spotlight: Dr. Kayla Amodeo! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1490567699069-6DTBMQE9WFCSCKEAEY94/image-asset.jpeg Blog - Client Spotlight: Dr. Kayla Amodeo! Kayla has taken the stage as a competitive figure athlete. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1490567608901-P3UL6NCST7QB0DNFGN9C/image-asset.jpeg Blog - Client Spotlight: Dr. Kayla Amodeo! https://guro-ekrann-cfcx.squarespace.com/blog/2017/3/28/help-others-first monthly 0.5 2017-11-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1491568106990-76V0T7577PAEAG3F0B9O/image-asset.jpeg Blog - Help Others First? https://guro-ekrann-cfcx.squarespace.com/blog/2017/3/30/your-fitness-investment monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/4/7/intern-spotlight-erik-mcleod monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1491579049740-CXWE9CPOAZRM0LZQYVM1/Erik+McLeod+dl.JPG Blog - Intern Spotlight: Erik McLeod! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1492216192014-6H5BIMIWT4DBCMSEZU0M/IMG_7693.JPG Blog - Intern Spotlight: Erik McLeod! Erik plays around with his dog - no wonder he fits in so well at our studio! https://guro-ekrann-cfcx.squarespace.com/blog/2017/4/24/client-spotlight-tina-schwartz monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1493662205281-7KAFWD3W7C4TP28VTE6A/IMG_7822.JPG Blog - Client Spotlight: Tina Schwartz! Tina executing her favorite lift! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1493662280426-8VNN3A2ZFJYUG5ZIJ0L9/IMG_7821.JPG Blog - Client Spotlight: Tina Schwartz! Tina killing some pulls - with some rad squats happening in the background! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1493067596521-SUCVB0K0470P21JE7J8O/image-asset.jpeg Blog - Client Spotlight: Tina Schwartz! Tina and her son, Augustus, are both familiar faces at True-FN! https://guro-ekrann-cfcx.squarespace.com/blog/2017/5/4/lifting-weights-is-not-a-choice monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/5/9/elephant-behavior monthly 0.5 2017-05-28 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1494349246326-ABBCWF87CLGPWY9VOMPA/image-asset.jpeg Blog - What do elephants have to do with it? https://guro-ekrann-cfcx.squarespace.com/blog/2017/6/18/lifting-weights-and-fat-loss-heres-how-it-works monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/6/20/will-i-gain-weight-on-vacation monthly 0.5 2017-06-23 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1497996571683-YWNASKA832XXYLF0Y49Y/IMG_8181.JPG Blog - Will I Gain Weight on My Vacation? Sweet treats after an unexpectedly brutal 3 hour uphill hike - whoops!  https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1497968134224-IMALHT8F1FUQULWOJVYS/IMG_8048.JPG Blog - Will I Gain Weight on My Vacation? The heaviest thing he lifted the whole trip https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1497968951230-8Z9ILWMSVJ8TL5YSCBKP/IMG_8244.JPG Blog - Will I Gain Weight on My Vacation? About to get my veggies from this fabulous spread https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1497996694615-3NA0YH6R904ONI2TOZ28/IMG_8049.JPG Blog - Will I Gain Weight on My Vacation? The famous Trevi Fountain, and a particularly calf-burning day for me! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1497996612141-ELRBW30GHWATXY7UZ38T/IMG_8082.JPG Blog - Will I Gain Weight on My Vacation? Fried fishies and artichokes in the Jewish district of Rome...and beer https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1497969049669-R981ZYNBVUW6S3VUN2QK/IMG_8245.JPG Blog - Will I Gain Weight on My Vacation? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1497968896074-39NYJ2NCH2LOQWJ0R358/IMG_8243.JPG Blog - Will I Gain Weight on My Vacation? A funny thing happened on the way...  https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1497968535924-BYYJLD4IOGCFWAYT0PQH/IMG_8055.JPG Blog - Will I Gain Weight on My Vacation? We never bought a selfie stick in the Piazza Navona but maybe we should have   https://guro-ekrann-cfcx.squarespace.com/blog/2017/6/21/i-wrote-a-blog-about-meditation-and-then-it-erased monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/6/30/muscle-memory monthly 0.5 2017-07-06 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1499193507740-HW51JVX5I3870RJIEDDE/image-asset.jpeg Blog - Just WHAT IS "Muscle Memory"? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1499193444903-1HSTZHFQI7PLA37WTV8O/image-asset.png Blog - Just WHAT IS "Muscle Memory"? https://guro-ekrann-cfcx.squarespace.com/blog/2017/7/3/core-position-why-it-is-important monthly 0.5 2017-07-10 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1499690751568-MG56BYUIPT9JL1ZUWQMY/image-asset.jpeg Blog - Core Position...it's pretty damn important Figure 1.2 In this image, the spine is neutral as set by the core position. When the core musculature is engaged, hip mobility and stability can be fully utilized. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1499690637194-K46QIB90H1DLXGOXHHF5/20170710_071414.jpg Blog - Core Position...it's pretty damn important Figure 1.1 As shown in this photo, the spine is extended or arch indicating poor core position. When this occurs the hip cannot flex fully (~90 degrees shown here). https://guro-ekrann-cfcx.squarespace.com/blog/2017/7/15/you-dont-need-cardio monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1500139227282-CDKGFSL1O37CBBO7RZPA/image-asset.png Blog - You DON'T need cardio https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1524157328692-OT6VVUT6SG6JVBJJEMIE/FullSizeRender.jpg Blog - You DON'T need cardio Lifting this treadmill on end is about the most use it gets these days, and rightly so... https://guro-ekrann-cfcx.squarespace.com/blog/2017/7/25/training-for-general-fitness-does-not-get-you-out-of-serious-strength-training monthly 0.5 2017-11-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1501075223750-JZ99YQM0GG0HRIQUF4V5/image-asset.png Blog - Training For “General Fitness” does not get you out of “Serious” Strength Training These are the first images you’ll see if you type “general fitness” into Google images. What is the woman in the white tank with the blue dumbbells supposed to be doing? Shadow boxing with 2lb dumbbells made of foamy rubber, while smiling? Really? What are you, 4 years old? You’re an ADULT. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1501075291900-DG5YYFG2SU99ZU5JZ3TF/image-asset.png Blog - Training For “General Fitness” does not get you out of “Serious” Strength Training Now THIS is how an adult really trains. Heavy deadlifts with good technique and full lockouts. That’s the good stuff. https://guro-ekrann-cfcx.squarespace.com/blog/2017/7/28/find-the-minds-off-switch-so-you-can-finally-go-to-sleep monthly 0.5 2018-04-19 https://guro-ekrann-cfcx.squarespace.com/blog/2017/7/30/resistance-training-your-physical-vaccine monthly 0.5 2018-04-20 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1501448501011-IMRETTXGWZZW5XT7RZFG/image-asset.jpeg Blog - Resistance Training- The Injury Vaccine https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1501448468553-OZ0TCNGV9WDYSVB2CX8C/image-asset.jpeg Blog - Resistance Training- The Injury Vaccine https://guro-ekrann-cfcx.squarespace.com/blog/2017/8/7/you-dont-need-cardio-part-2-fine-do-some-cardio monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1502202025812-MEH2Z9VRMPKZMG5MS6AX/image-asset.jpeg Blog - You DON'T need cardio, Part 2: Fine do some cardio Dogs + Outside = Awesome. And yes, thats a pull up band being used as a leash. https://guro-ekrann-cfcx.squarespace.com/blog/2017/8/15/powerofhumility monthly 0.5 2017-11-08 https://guro-ekrann-cfcx.squarespace.com/blog/2017/8/28/leftover-crabs-maryland-crab-soup monthly 0.5 2017-11-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1504113967099-M65D20ERCMI2MSFSM3QN/20170823_161204.jpg Blog - Leftover Crabs? How about some soup?! https://guro-ekrann-cfcx.squarespace.com/blog/2017/8/30/missed-openers-on-dl-for-sumo-pullers monthly 0.5 2019-10-17 https://guro-ekrann-cfcx.squarespace.com/blog/chocolate-milk-and-coconut-oil monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1506365300993-S91K58SR956NGFO73F34/FullSizeRender.jpg Blog - Chocolate Milk and Coconut Oil to Lose Fat (Seriously) - Part 1 https://guro-ekrann-cfcx.squarespace.com/blog/2017/9/4/why-i-let-my-cscs-expire monthly 0.5 2020-05-08 https://guro-ekrann-cfcx.squarespace.com/blog/2017/9/7/the-new-diet-fad-dna-testing-is-a-sham monthly 0.5 2018-04-20 https://guro-ekrann-cfcx.squarespace.com/blog/2017/9/10/chocolate-milk-and-coconut-oil-to-lose-fat-seriously-part-2-ar9pt monthly 0.5 2017-09-26 https://guro-ekrann-cfcx.squarespace.com/blog/2017/9/30/the-one-thing-i-enjoy-about-moving monthly 0.5 2018-04-20 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1506764618608-X8XW12J6ISSJ5THDIYRI/weights.jpg Blog - The One Thing I Enjoy About Moving https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1506764693264-MEOO0M58RFU53V0N1E9F/moving.jpg Blog - The One Thing I Enjoy About Moving https://guro-ekrann-cfcx.squarespace.com/blog/2017/9/30/what-happened-to-my-dog monthly 0.5 2018-04-20 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1506791985332-XFTOZ3MBFAHZK0NXBITR/IMG_1960.jpg Blog - What happened to my dog? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1509913628283-HQABSLLKG4DZ57VOA2A5/IMG_1965.jpg Blog - What happened to my dog? https://guro-ekrann-cfcx.squarespace.com/blog/2017/10/4/how-my-post-contest-eating-disorder-guided-my-nutrition-advice monthly 0.5 2018-04-20 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1507117728480-9JQGZ7WKC2F8DAP3P3ND/image-asset.jpeg Blog - How my post-contest eating disorder guided my nutrition advice https://guro-ekrann-cfcx.squarespace.com/blog/2017/10/23/why-we-havent-gone-out-of-business monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1508851342997-AHVWUSN897MKKDG6E8JK/Arthur+snatch+pic.jpg Blog - TFN is 4 years old! 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Veggies everywhere! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1511369858991-UMZPMNTNG2CFQ1K5TAEE/FullSizeRender.jpg Blog - Take the “Thanksgiving VEGGIE Challenge”! A cup-sized portion is about the size of your fist, and looks bigger when spread out on a plate. https://guro-ekrann-cfcx.squarespace.com/blog/2017/12/10/client-spotlight-jeanne-vanderploeg monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1512936272361-GF7JH0G8OBQZK3I84WY4/IMG_8899.JPG Blog - Client Spotlight! - Jeanne Vander Ploeg Jeanne taking on the mountains of peru! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1512936260320-BXUUDTAL9NT6S80RHSUN/IMG_8898.JPG Blog - Client Spotlight! - Jeanne Vander Ploeg https://guro-ekrann-cfcx.squarespace.com/blog/newyearsresolutions monthly 0.5 2020-05-18 https://guro-ekrann-cfcx.squarespace.com/blog/2018/1/17/how-to-kill-your-progress monthly 0.5 2020-02-12 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1581522711686-1Q72OORQ16CIK07Z6YKC/Effective%2BGoal%2BSetting.jpg Blog - How to KILL Your Progress https://guro-ekrann-cfcx.squarespace.com/blog/healthy-at-every-size monthly 0.5 2018-04-20 https://guro-ekrann-cfcx.squarespace.com/blog/2018/1/19/why-your-weight-fluctuates-and-mine-does-too monthly 0.5 2018-01-25 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1516908047791-SG81YMNST48QY0A49ETM/Weight+fluctuation+with+info.jpg Blog - Why YOUR weight fluctuates (and mine does too) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1516907876238-H1PYNW5JG5CB2GSPW4ZM/IMG_9066.JPG Blog - Why YOUR weight fluctuates (and mine does too) Over the course of days, anyone's weight can fluctuate pounds in either direction https://guro-ekrann-cfcx.squarespace.com/blog/2018/2/5/dont-let-injuries-hold-back-your-training monthly 0.5 2018-04-20 https://guro-ekrann-cfcx.squarespace.com/blog/2018/3/28/how-to-train-in-two-easy-charts monthly 0.5 2018-04-05 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1522248192092-E9X083KIIDAGFIF0LCNK/helms+circle.jpg Blog - How to train in two easy charts https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1522248336410-RWGDSX8RBSUA4BID8K07/helms+circle+upside+down.jpg Blog - How to train in two easy charts https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1522248043963-SAGL2XOTK3VG8KQVH52E/eric-helms-muscle-strength-training-pyramid.jpg Blog - How to train in two easy charts https://guro-ekrann-cfcx.squarespace.com/blog/2018/4/12/what-we-believe monthly 0.5 2018-04-20 https://guro-ekrann-cfcx.squarespace.com/blog/2018/4/17/7-reasons-you-are-not-losing-weight-on-your-low-calorie-diet-part-1 monthly 0.5 2018-04-23 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1523968136552-D8PEJND31S49U2IN22FT/7R-3.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 1) Credit: rachelugado (flickr) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1523969637338-PMOS42DJKOTA0Z9H23RC/7R-2.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 1) Credit: www.costculator.com/concept-2-model-d-review https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1523969559287-Y9FJF9UXKOVF6AUDERK2/VR-5.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 1) Credit: potamos.photography (flickr) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1523967967644-QRSG953HYBLNJSNCDFN7/7R-4.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 1) Credit: Yale Rosen (flickr) https://guro-ekrann-cfcx.squarespace.com/blog/2018/4/17/the-moment-you-know-youre-strong monthly 0.5 2018-04-30 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1523969760182-F9X6HHZR251XLH2I9E44/IMG_9401.JPG Blog - The moment YOU know you’re strong... I can do my job among the barbells because I “do my job” under the barbell. photos: J. Stofferahn https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1523970302215-M4SWV551EGAIHU9EJX64/FullSizeRender.jpg Blog - The moment YOU know you’re strong... photo: J. Stofferahn https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1523969399251-96IB5OFF7J9AI86H1JRY/FullSizeRender.jpg Blog - The moment YOU know you’re strong... photo: J. Stofferahn https://guro-ekrann-cfcx.squarespace.com/blog/2018/5/1/7-reasons-you-are-not-losing-weight-on-your-low-calorie-diet-part-2 monthly 0.5 2018-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525196621065-USM9K9QDAJG8UZIZ1AAP/7R+macros.png Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 2) Where each macronutrient ultimately goes after digestion and absorption. Each one has some other destinations not listed here, but these are the most pertinent for our purposes. Not listed here is the fourth macronutrient, alcohol, which does not directly go into any "storage compartment in the body." Rather, the body holds off on dealing with any other macronutrient and preferentially metabolizes alcohol once it has been ingested. Alcohol bypasses normal metabolic processes and is sent straight into the bloodstream. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525267296354-FKMIOQ5RF3K2SMRXLZX7/7R+ex.png Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 2) You may be calling your diet "low calorie," but this is a subjective term if it doesn't have any data to back it up. What we have done here is tracked caloric intake and compared it to average weekly weight for two weeks, eventually rendering a total daily energy expenditure (TDEE) of 1680 calories. Alternatively, you could use any free online TDEE calculator, keeping in mind there will inherently be some degree of inaccuracy here. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525265469999-HV9QW8LLJ254POV0ESPS/7R+milos+milosevic.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 2) CREDIT: MILOS MILOSEVIC (FLICKR) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525182304188-U0Q34CNUN43IA44PPB33/7R+istolethetv.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 2) CREDIT: ISTOLETHETV (FLICKR) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525183676439-WO0EIOX52BK27SA3OKU3/7R+elle_ann.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 2) CREDIT: ELLE_ANN (FLICKR) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525197427371-I9Q06IH7L3RUF5V4KVED/7R+mc.png Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 2) This example of a special circumstance in which glucose can enter the muscle cell without insulin first acting on the cell tells us that although weight change is ultimately dependent on an energy imbalance, a myriad of other factors (some not even dietary, such as the signaling role of muscular contraction) will impact where we see that weight change. https://guro-ekrann-cfcx.squarespace.com/blog/2018/5/9/have-one-goal-at-a-time monthly 0.5 2018-05-11 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525884966646-X1ZMYFPVFXVAQEQSTK0W/IMG_2445.JPG Blog - Have one goal at a time https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525884982643-HRLIJFPEI421NJGFTT7U/IMG_2446.JPG Blog - Have one goal at a time https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525884980451-E6SRPFNM9TN9YHITZNL1/IMG_2447.JPG Blog - Have one goal at a time https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1525884732175-QP81J2DR5QTS0B2D88MV/IMG_2444.JPG Blog - Have one goal at a time So many goals, so little time... https://guro-ekrann-cfcx.squarespace.com/blog/2018/5/17/are-you-training-towards-your-goal monthly 0.5 2018-05-18 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1526581842341-1PLATGV5ALJPBQ048J3P/Quadrants.jpg Blog - 4 Quadrants to Fix Your Goals https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1526648822446-6VBKD3QZ3UHKJP3CHA8T/dan+john+intervention+cover.jpg Blog - 4 Quadrants to Fix Your Goals Great book. You should read it :) https://guro-ekrann-cfcx.squarespace.com/blog/2018/5/24/7-reasons-you-are-not-losing-weight-on-your-low-calorie-diet-part-3 monthly 0.5 2018-05-29 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1527171122604-EIUULSNU91DCD6MH7JMY/7R+philips+communications.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 3) Photo Credit: Philips Communications (Flickr) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1527170552849-GXC0H362XYDAR5U0XGAK/pnimage.png Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 3) Photo courtesy of Precision Nutrition https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1527279582178-YBPNBRQFO00H45KI85KB/petunia.jpg Blog - 7 Reasons You Are Not Losing Weight on Your Low Calorie Diet (Part 3) Wait, no one told me there would be math in this article. I didn't sign up for this... https://guro-ekrann-cfcx.squarespace.com/blog/2018/6/4/why-quitting-on-yourself-hurts-worse-than-any-injury monthly 0.5 2018-06-05 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1528145326382-XPJFBJ4PJ2JED4IEAMD4/mike+bloody+nose.JPG Blog - When It's Ok to Quit Me in high school learning not to quit https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1528145388467-ST5RIGCXBUWTWXBGTSAE/mike+DL.jpeg Blog - When It's Ok to Quit Me now. 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How to Train with Limited Gear https://guro-ekrann-cfcx.squarespace.com/blog/2018/8/25/exactly-how-not-to-sit-in-a-chair monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1535386633194-9A7I44X4DWJVHP9ZJ1AA/IMG_9813.JPG Blog - How NOT to sit in a chair https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1535385721130-XQS1RPI6X9T2GL127IPZ/IMG_9825.JPG Blog - How NOT to sit in a chair Squatty Potty https://guro-ekrann-cfcx.squarespace.com/blog/planet-fitness monthly 0.5 2020-05-18 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1536093376259-W8AB07FS29RTNFFOA01G/osseous.jpg Blog - Planet Fitness: Judgement-Free or Progress-Free? Photo credit: Osseous (Flickr) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1536092004516-PI3YHL14MNBOUF0BRV52/evelyn-46594-unsplash.jpg Blog - Planet Fitness: Judgement-Free or Progress-Free? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1536090606741-E7Y2DXSNLZD3LXOJKF3H/gym+scale.png Blog - Planet Fitness: Judgement-Free or Progress-Free? My scale of gym atmospheres. As you can see, there is a bit of a horseshoe effect as we move from "Judgment" to "Complacency." https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1536091628176-99ZMM2J06ZV6JJ2NTECY/PH2.jpg Blog - Planet Fitness: Judgement-Free or Progress-Free? Photo credit: Peter Hale (Flickr) [same credit for the thumbnail] https://guro-ekrann-cfcx.squarespace.com/blog/2018/9/19/hey-tfn-who-is-your-favorite-coach monthly 0.5 2020-07-14 https://guro-ekrann-cfcx.squarespace.com/blog/2018/10/2/client-spotlight-ram-mody monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1538605980258-PLSRAM9737OZFURNRNKR/IMG_9934.JPG Blog - Client Spotlight: Ram Mody! Ram at the beginning of his training journey; Ram today! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1538606063930-5V9Y3BF0CM1W1OBUREZ4/IMG_9930.JPG Blog - Client Spotlight: Ram Mody! Ram’s belt, with two drilled holes on the inside...and a third coming soon! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1538606580181-1LUJ4WM7RQD0II1TUEG9/IMG_9939.JPG Blog - Client Spotlight: Ram Mody! Deadlifts in the studio https://guro-ekrann-cfcx.squarespace.com/blog/2018/10/11/client-spotlight-cathy-haffner monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1539261726676-NEJHV538G58FYETWBNAG/IMG_9974.JPEG Blog - Client Spotlight: Cathy Haffner! Cathy with some of her doggy pals before her physique work began. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1539262450315-7HYWOKUJFY7LTN676900/FullSizeRender.jpg Blog - Client Spotlight: Cathy Haffner! Heavy deadlifts are a high-stimulus exercise. Do them right, like Cathy, and reap the benefits! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1539262016135-R71UV16J6G4LCLBFML0N/FullSizeRender.jpg Blog - Client Spotlight: Cathy Haffner! Cathy gettin’ it done at the studio with Justine - and a little help from Daba! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1539693370338-TUUNBPMO58L8QNY4RIDH/FullSizeRender.jpg Blog - Client Spotlight: Cathy Haffner! Check out Cathy’s changes. Wow, right?! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1539262624909-UPQ2T9CAIVEKF8149H5Q/IMG_9977.JPG Blog - Client Spotlight: Cathy Haffner! A recent shot of Cathy - looking AND feeling amazing! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1539262377689-60WFEIBEMOSNGXE6UDKY/IMG_9976.JPG Blog - Client Spotlight: Cathy Haffner! Another hole bites the dust! Cathy’s most recent lifting belt adjustment as her waistline changes. https://guro-ekrann-cfcx.squarespace.com/blog/2018/10/30/why-hire-a-coach monthly 0.5 2018-10-30 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1540918197875-ZQP0C1Y53SB66YLMTOKT/IMG_0020.PNG Blog - Why Hire a Coach? https://guro-ekrann-cfcx.squarespace.com/blog/2018/11/5/be-wary-of-the-one-thing-to-fix-everything monthly 0.5 2018-11-06 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1541441536587-PDENZ1D4FVTIBR9Y3E68/dumb+hair.jpg Blog - Be Wary of the 'One Thing' to Fix Everything The height of fashion never goes out of style… https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1541440962828-BWRT9004HWJ1LGVLYS4S/snake+oil.jpg Blog - Be Wary of the 'One Thing' to Fix Everything https://guro-ekrann-cfcx.squarespace.com/blog/2018/11/13/client-spotlight-linda-roman monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1542116364467-S8Y8OX9DIHMQ75KNWBNC/FullSizeRender.jpg Blog - Client Spotlight: Linda Roman! Nothing leisurely about Linda’s retirement :) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1542115962267-HKFKARUGF111EU9RTFGV/FullSizeRender.jpg Blog - Client Spotlight: Linda Roman! Sun’s out, Guns out https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1542116298102-SNA3J58YDRRORHER0E1M/FullSizeRender.jpg Blog - Client Spotlight: Linda Roman! One of Linda’s many favorite exercises! https://guro-ekrann-cfcx.squarespace.com/blog/2018/11/24/why-you-should-sign-up-for-a-powerlifting-meet monthly 0.5 2020-05-18 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1543729348165-9UCTMHG847TQ1FOPCU84/Max+DL.jpg Blog - Why You Should Sign Up for a Powerlifting Meet https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1543729309104-YCLTO90TYXUJW78NH58K/Max+Bench.jpg Blog - Why You Should Sign Up for a Powerlifting Meet https://guro-ekrann-cfcx.squarespace.com/blog/2019/1/4/the-only-new-years-resolution-you-need-to-make monthly 0.5 2019-01-05 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1546626030174-5QVC64HVTW87UGIZPVFE/ari.JPG Blog - The Only New Year's Resolution You Need to Make Ari Snaevarsson Nutrition Coach https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1546626157255-BIW3QVHJF4YV86DG5IN4/gjghujkhku.JPG Blog - The Only New Year's Resolution You Need to Make Valerie Rider PERSONAL trainer https://guro-ekrann-cfcx.squarespace.com/blog/2019/1/26/the-keys-to-a-beginner-program monthly 0.5 2019-01-27 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1548498367845-3Z8BIZOV0J0R0N36RYLJ/beginnertraining1.jpg Blog - The Keys to a Beginner Program https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1548498423977-YUNLN1JOLD3NB9TM59QU/beginnertraining2.jpg Blog - The Keys to a Beginner Program https://guro-ekrann-cfcx.squarespace.com/blog/2019/1/26/whats-with-all-the-different-types-of-deadlift monthly 0.5 2019-01-31 https://guro-ekrann-cfcx.squarespace.com/blog/2019/2/7/tart-cherry-juice-for-recovery monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1549562130214-O4WHHZBF5H7FDDXN5W79/cherry+1.jpeg Blog - What do I need to know about Tart Cherry Juice? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1549562147558-DX3YJYEXJY2VXK7F24QT/Cherry+2.jpg Blog - What do I need to know about Tart Cherry Juice? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1549562072380-4NWITZ0N6GPVNC118O6A/Cherry+3.jpg Blog - What do I need to know about Tart Cherry Juice? Possibly better than Grape Drink… https://guro-ekrann-cfcx.squarespace.com/blog/2019/2/28/what-pain-is-why-it-happens-and-how-you-can-relieve-it monthly 0.5 2019-02-28 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1551369585200-DPETM9ALJX0UBF2NI0YG/dr+sarah+lunge.jpg Blog - What Pain Is, Why it Happens, and How You Can Relieve It https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1551368982005-2EQPF83WF61TQLAG2DZW/dr+houhoulis.jpg Blog - What Pain Is, Why it Happens, and How You Can Relieve It https://guro-ekrann-cfcx.squarespace.com/blog/2019/2/28/the-foundation-of-nutrition-change monthly 0.5 2019-03-19 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1552476291711-DN6SN7B1VW1Z6VW3EG1X/Capture.PNG Blog - The Foundation of Nutrition Change - The Foundation of Nutrition Change A simple plan for complicated people… https://guro-ekrann-cfcx.squarespace.com/blog/2019/3/27/is-that-the-best-you-can-do monthly 0.5 2019-03-28 https://guro-ekrann-cfcx.squarespace.com/blog/2019/4/25/building-your-own-home-gym monthly 0.5 2021-02-22 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1611442995801-1RRA6QB04VHHFUXV0KOQ/Untitled+design+%281%29.png Blog - How to Build a Home Gym: What you Need and What you Don't https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1611443138079-NTMSO78OH30NITX1Y6FT/Copy+of+Graphic+Design+%281%29.png Blog - How to Build a Home Gym: What you Need and What you Don't https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1611442963963-4F7HXK93TLXQL1HP0MZD/Untitled+design+%282%29.png Blog - How to Build a Home Gym: What you Need and What you Don't https://guro-ekrann-cfcx.squarespace.com/blog/2019/5/4/client-spotlight-arun-putta monthly 0.5 2020-05-18 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1556996025176-6G8RDME8XRFGR8TM7LYS/IMG_0040.JPG Blog - Client Spotlight: Arun Putta! https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1556995953060-WGYAHG4YVF0UA8WRRK0A/FullSizeRender.jpg Blog - Client Spotlight: Arun Putta! Buildin’ that upper back https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1556995663224-4TZYAGM1SLUYJX5876OL/IMG_0041.JPG Blog - Client Spotlight: Arun Putta! Arun before his muscle journey (on the left), and more recently - jacked. https://guro-ekrann-cfcx.squarespace.com/blog/2019/5/30/how-my-mom-got-strong monthly 0.5 2020-12-13 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607834689080-16LD1RWAPZZHS1WUY9AQ/Graphic+Design.png Blog - How My Mom Got Strong at 65 (and You Can Too) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1606697587640-YRJ4FU6FBZSQF9V7SXZJ/FullSizeRender+%282%29.jpg Blog - How My Mom Got Strong at 65 (and You Can Too) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1606698769644-V6IKT549MBL6LBCBRVLL/FullSizeRender.jpg Blog - How My Mom Got Strong at 65 (and You Can Too) https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1606697854256-O97O8MSRQ4FQDDIII45S/FullSizeRender%2B%25281%2529.jpg Blog - How My Mom Got Strong at 65 (and You Can Too) https://guro-ekrann-cfcx.squarespace.com/blog/2019/6/5/its-ok-to-hate-yourself monthly 0.5 2019-06-10 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1559755382494-FKGMJ8NR5NNS690Z02LS/emperor+photo.jpg Blog - It's OK to Hate Yourself GOOD….GOOD….FEEL THE HATE FLOW THROUGH YOU https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1559756349238-799G1R7ANKKDTN2S68O7/always+look+on+the+bright+side+of+life.jpg Blog - It's OK to Hate Yourself https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1559756361374-HTZV84YJC2R9AYNL9YV5/be+you.jpg Blog - It's OK to Hate Yourself https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1559756395727-B9AIYX4ULJVPJRU731AQ/positive+over+negative.jpg Blog - It's OK to Hate Yourself https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1559756422138-7T9B9ESZN2M0ILKY3UVL/believe+in+yourself.jpg Blog - It's OK to Hate Yourself https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1559756735739-0GETYOW1L7XZJJV4EI3Y/traffic.jpg Blog - It's OK to Hate Yourself Just a bunch of people believing in themselves because they are worth it https://guro-ekrann-cfcx.squarespace.com/blog/2019/6/25/client-spotlight-bob-downey monthly 0.5 2020-05-08 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1561472083704-L9YDT8J976H1QUIY2PNY/bob+now.jpg Blog - Client Spotlight: Bob Downey! “Was able to ride my first roller coaster since right after college this week at Funland. I would not have even attempted it 6 months ago. Frank and I were able to ride together for the perfect father-son experience, one I almost missed out on. Now I got more of those coming my way.” https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1561472263851-42APF2HYGPL2IPF8LP5S/bob+before.jpg Blog - Client Spotlight: Bob Downey! Bob before his journey began… https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1561474285271-CT0JLN3U1CNT14ZO8465/bob+before+2.jpg Blog - Client Spotlight: Bob Downey! https://guro-ekrann-cfcx.squarespace.com/blog/2019/7/6/why-are-fitness-myths-so-persistent monthly 0.5 2020-05-18 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1562441138454-R1XPT6HHZ0602Q6IAKBP/science+doesn%27t+care.jpeg Blog - Why Are Fitness Myths So Persistent? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1562441915640-PQ4EX12KWQV4CQBG6CWS/Mad_scientist.svg.png Blog - Why Are Fitness Myths So Persistent? https://guro-ekrann-cfcx.squarespace.com/blog/2019/8/22/pain-doesnt-always-mean-structural-damage monthly 0.5 2019-08-22 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1566486468551-HC39UFPIQ7C6X68TF3R6/paxton+headshot.jpg Blog - Pain doesn't always mean structural damage In doubt? Talk to this guy https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1566486382009-GC3CYLLNYLEAFKGWAAO1/back+pain+silhouette.png Blog - Pain doesn't always mean structural damage https://guro-ekrann-cfcx.squarespace.com/blog/2019/10/14/attempt-selection-in-powerlifting-for-non-powerlifters monthly 0.5 2019-10-14 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1571068182229-NGZOQWEY4I8JYZJV2RVK/attempt+selection+photo.jpeg Blog - Attempt Selection in Powerlifting for Non-Powerlifters Here’s a sample Meet Card (planned attempts) for an upcoming lifter of mine. Notice that there is room for adjustment within this basic framework https://guro-ekrann-cfcx.squarespace.com/blog/2020/2/10/4-things-everyone-should-know-about-strength-training monthly 0.5 2020-03-29 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1581359551285-GVF5FB49MFRQGVLDN5A2/ashraf+deadlift.PNG Blog - 4 things everyone should know about strength training https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1581437932249-7TGVASM9EPVJT7UWEGPL/isabella+and+john.JPG Blog - 4 things everyone should know about strength training https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1581437820586-UABKEYG7QXMRPW7RKIAG/isabelle+and+justine.JPG Blog - 4 things everyone should know about strength training https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1581359380292-55RXHFJG0J87231Y904M/lynetta+jerk.PNG Blog - 4 things everyone should know about strength training https://guro-ekrann-cfcx.squarespace.com/blog/2020/5/24/this-is-it monthly 0.5 2020-06-17 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1590342302832-JLS8K4ASXXOHUXBYIEEF/globe.jpg Blog - This is it. https://guro-ekrann-cfcx.squarespace.com/blog/2020/11/12/part-i-should-you-add-running-to-your-routine monthly 0.5 2020-12-03 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1605172934302-GMZ918HLO19D9E18EYQM/Capture.PNG Blog - Part I: Should You Add Running to your Routine? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1605172318963-64V5OIJMJEJMIEJ0KDST/IMG_6736.jpg Blog - Part I: Should You Add Running to your Routine? - Do you enjoy running? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1605172382000-2GAI4ZNC3L28YFUQ8KCJ/image-asset.jpeg Blog - Part I: Should You Add Running to your Routine? - There are more accessible ways. https://guro-ekrann-cfcx.squarespace.com/blog/2020/11/25/why-i-wont-tell-you-not-to-eat-the-pien monthly 0.5 2020-12-10 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1606338192960-BYQU1FD8TVSTL17GLRSV/IMG_1751.JPG Blog - Why I Won’t Tell You Not to Eat the Pie.  - Who are you and who do you want to be? https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1606338138421-GC9476DAXUW08ZV1VDT2/IMG_0310.JPG Blog - Why I Won’t Tell You Not to Eat the Pie.  https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1606340745098-Q4ET3IYPM3GF1O3FUYSY/IMG_7294.JPG Blog - Why I Won’t Tell You Not to Eat the Pie.  https://guro-ekrann-cfcx.squarespace.com/blog/2020/12/3/part-two-how-to-include-running-into-your-lifting-without-holding-yourself-back monthly 0.5 2020-12-03 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607001326528-UEQZJ4QSUB0TKY7I6HJM/IMG_6578.JPG Blog - Part II: How to Include Running into Your Lifting Without Holding Yourself Back. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607000708351-N7OLFFMT2TIYQLJIUVVV/IMG_5013.jpg Blog - Part II: How to Include Running into Your Lifting Without Holding Yourself Back. https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607000771739-SNV6KV068F88TSU1VPGJ/image-asset.jpeg Blog - Part II: How to Include Running into Your Lifting Without Holding Yourself Back. https://guro-ekrann-cfcx.squarespace.com/blog/2020/12/8/unconventional-greens monthly 0.5 2020-12-11 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607436434488-58H3W7A065AA1878YLQG/kohlrabi-kohl-brassica-vegetables-vegetables-food-leaves-green-eat-vitamins.jpg Blog - Unconventional Greens https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607436260936-OAPF3T2NTAGIJ23A1N3T/image-asset.jpeg Blog - Unconventional Greens https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607436192669-I2LYV916NG5QFXYBIBXI/kale-2006635_1280.png Blog - Unconventional Greens https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607436021975-TBEQD1936JNZ8P1ETEUB/image.jpeg Blog - Unconventional Greens https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1607436364493-7T7DSODMXHV4UU8PMK9C/Swiss_Chard_Rainbow.jpg Blog - Unconventional Greens https://guro-ekrann-cfcx.squarespace.com/blog/2020/12/16/exercise-is-like-my-shower monthly 0.5 2020-12-28 https://guro-ekrann-cfcx.squarespace.com/blog/2020/12/17/part-iii-why-i-like-running monthly 0.5 2020-12-18 https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1608236884255-77LLATAVZ2LQO28PSASK/image-asset.jpeg Blog - Part III: Why I Like Running https://images.squarespace-cdn.com/content/v1/57c5e5e229687f7bbafb3bba/1608236707602-BZZERHSHKUM1U7ZMLBB2/IMG_1579+%283%29.PNG Blog - Part III: Why I Like Running - Running is close to the most athletic thing one can do. 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