F.I.T. Blog

Setting Records


Max Dallman, USA-W Level 1 Sports Performance Coach I’ve been training an athlete for a while (we will call him Larry to protect the innocent) who loves to set world records. Well, they may “only” be personal records for him, but he calls them “Larry world records. I love that attitude! Setting records during your […]

Is lifting weights dangerous?


Luke Briggs, CSCS, PN-1, Coach at FIT You hear horror stories all the time about people hurting their backs deadlifting or injuring their knees squatting. The fact is lifting weights can be extremely dangerous – if you don’t know what you’re doing. A well-executed strength training program is not only safe, but will prepare you […]

Oh, no! I ate the cake!


By Ana Grimh, CSCS, FMS-1 Come on, we’ve all been there. Two weeks into our “clean” eating regimen, and we are tempted by cake at a work function or any other social event. Dang it! How could we have been so weak? Well, since we ate the cake, might as well eat 16 cookies, 3 […]

Get Better Every Day for the Rest of Your Life


by Jared Markiewicz, ACSM-CPT, YFS, TPI CGFI When you are leaving Functional Integrated Training, there is a sign in big blue letters that simply states: You Just Got Better. But, is it possible that every person who has been training with us for 2, 3 or 4+ years is actually STILL getting better every day? […]

Beginner Barbell Training: Linear Progression


By Max Dallman The fastest known way between two points is a straight line. When we talk about getting stronger, we utilize the term linear progression. But, what exactly does that mean? It means increasing the weight on the barbell by small increments each training session for as long as possible. In other words, an […]

3 Big Fat Lies About Lifting Weights


By Luke Briggs, CSCS, PN-1, Coach at FIT In the age of technology, we have access to more information than ever before. Unfortunately, that means more people can deliver information through the thousands of platforms available to us. As such, misinformation is running rampant. In the fitness community, many self-proclaimed “experts” have created many myths […]

Establishing S.M.A.R.T. Goals


By Annalise Simsek, Coach at FIT “The first step to getting the things you want out of life is this: decide what you want.” Ben Stein Let’s face it, the dust settled around your New Year’s Fitness Resolution ages ago, right? It’s now Spring, and despite your best intentions, you’ve not seen the amazing results […]

Tonnage Training: Make Gains EVERY Weight Training Session


Since the 1960s, tonnage has been recognized as a tool the Russian weightlifters were using to gauge how much weight they were lifting in a given training cycle. Of course, America took and demonized it. Here is a great article from Breaking Muscle about the history of our culture trying to learn what the Russians […]

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Fueling your Body for Optimal Performance


From weekend warriors to Ironman finishers, performance is directly tied to diet.  If you want to train at the peak of your ability and recover quickly, you must be intentional about what you eat, taking care to feed your body what it needs.  Trying to work out with a body that is starving for essential […]

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What Motivates You?


What Motivates You? Mike Fohner, cross country running coach, tells this story about one of his students: Last year, one of my young cross-country runners was fully content walking up the hills and avoiding physical exertion to the maximum extent possible. I tried all sorts of tactics and motivation techniques…to wits end. Even my “walkers […]