F.I.T. Blog

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 […]

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You are What You Eat: You Can’t Out Exercise a Bad Diet


Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout?  It’s a common excuse. Many people believe that because they exercise, they’re in the black as far as their calorie input/output.  But in reality, this sort of thinking is a sure road to failure. Most people […]

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Upgrade Your Warmup


Upgrade Your Warm-up You might be tempted to skip the warm up when you work out.  After all, you only have so much time to exercise—“Let’s just get on with it already!  I’m in a hurry!” But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and even […]

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Your Strategy for Success on Thanksgiving


In just a few days, families all over America will be sitting down to a meal which looks back to that first Thanksgiving in which the Pilgrims commemorated the harvest after a harsh winter.  The year was 1621, and Governor William Bradford proclaimed a day of thanksgiving, which the colonists celebrated as a traditional English […]

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Power over Habit: Why Mindset Matters


 If you have ever tried to ignore a box of doughnuts at work, you know how hard it is to keep your hands to yourself and walk on by.  And once you walk on by, the battle isn’t over.  Even if you are in a different room and down the hall, you can’t stop thinking […]

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Cold and Flu Season is Upon Us: How’s Your Gut Function?


Fall is here, and that means that cold and flu season has arrived.  Have you ever noticed that some people seldom get sick?  Or maybe you have wondered why after being exposed to the same virus, one person gets ill while the other remains well.  The reason lies in the strength of the immune system.  […]

Minimum Effective Dosage: Train Smarter Not Harder


  There are few things as exciting as new F.I.T. Athletes eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy.  Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a coach.   But in their […]

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It’s Summer! Beat the Heat with these Summer Workout Tips


Baby, it’s hot out there!  If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you.  Today is the first day of summer, and you are probably discovering that your body reacts to the heat and humidity differently than […]