Mobility Flow 101: A Full-Body Warm-Up That Works
If your warm-up still means five minutes on a stationary bike and a couple of arm circles, it might be time for an upgrade. A mobility flow is a connected sequence of movements that takes your joints through their full range of motion before you start your full workout. Coaches build this kind of warm-up […]
Animal Flow Warm Up 101: Wake Up Your Joints and Muscles
Most people warm up the same way no matter what workout is coming: a light jog, a few arm circles, maybe a quick stretch. An animal flow warm up is built specifically for what comes next, preparing your joints for ranges of motion most training overlooks. Here is what that warm up actually involves and […]
Why We Became a CrossFit Affiliate
Big news! We are now a licensed CrossFit affiliate. When you come to train with us, nothing has changed other than the sign on our door: CrossFit IRONSKY. Nothing will feel different next Monday when you come in because we’ve been training this methodology for 13 years and coaching it for 10. Affiliating didn’t make […]
Insulin Resistance: The Metabolic Condition You Can Reverse
Insulin resistance is one of the biggest hidden drivers behind modern diseases like type 2 diabetes, obesity, and heart disease, yet most people don’t pay much attention to it until they see something a little off in their lab work. It happens when your cells stop responding efficiently to insulin, thus forcing your body to […]
Can Exercise Improve Your Brain Health?
Alzheimer’s and dementia now affect more than 55 million people worldwide, and that number is on the rise. But one of the strongest defenses against memory loss and cognitive decline isn’t a drug, it’s movement. Over and over research has pointed to a clear connection between exercise and brain health, one that’s just as powerful […]
What Does Gut Health Have to Do With Immunity?
DId you know that trillions of bacteria live in your gut? For years, science didn’t exactly address or dive into what was actually going on in our gut. Science now backs up what clinicians have been thinking for years: the connection between gut health and immunity. The bacteria in your gut actually send signals to […]
Are Eggs the Ultimate Metabolic Health Food?
Eggs have long been a breakfast staple and a go-to source for packing in protein. For some, they’ve opted for egg whites only to cut fat and cholesterol. But is that really it? Or is there more to know? Research on eggs metabolic health benefits show that the whole egg does far more work than […]
How to Lose Weight: What and When to Eat
Most people think that losing weight comes down to a simple calories-in, calories-out equation, but that’s really only part of the picture. If you’re struggling to lose weight and wondering just how to lose weight in a way that actually sticks, you might want to look at insulin. Insulin is the body’s primary fat-storage hormone, […]
Zone 2 Training: Science or Hype?
The obsession with Zone 2 training has drifted far from the science and from real-world coaching. Despite what people may think, it isn’t a magic solution. It’s one training intensity, used deliberately within a progressive, multi-zone plan. It’s not a standalone fix for fitness or aging. So is this approach actually backed by research, or […]
Simple Habits for a Thyroid-Friendly Lifestyle
Your thyroid is a small gland in your neck that is responsible for regulating your body’s temperature, how your bones process calcium, how your body processes food and how your heart rate functions. It makes two key hormones, T3 and T4. When thyroid function dips, daily life can feel like you’re running on low battery. […]