The Full ROM Advantage: Build Strength, Flexibility, and Resilience

When it comes to strength training, people often focus on the basics: lifting heavy, doing the right number of reps, and maintaining proper form. But one key concept that can significantly impact your results is something called range of motion (ROM). Understanding and using a full ROM in your exercises can be a game-changer in building strength, improving flexibility, and avoiding injury. So, let’s dive into what ROM means and why it's important for your workouts.

Read More
Ford Stevens
Stretching: Good for recovery, or stretching the truth?

Stretching has long been considered an essential part of fitness routines, promising better flexibility, reduced muscle soreness, and injury prevention. However, recent research and real-world insights are sparking debates about the true value of stretching, especially static stretching before a workout. In this post, we’ll take a look at the science behind stretching, examine its pros and cons, and explore alternatives that might be more beneficial for your fitness goals.

Read More
Ford Stevens
Exercise Spotlight: Pull-Ups – The Ultimate Upper-Body Workout

Pull-ups are one of the most effective bodyweight exercises, often considered the gold standard for upper-body strength. If you’ve ever seen someone effortlessly pull themselves up to a bar and thought, “I wish I could do that,” you’re not alone! While they can be challenging, pull-ups are also incredibly rewarding as they target multiple muscle groups and build functional strength. In this blog post, we’ll break down why pull-ups are worth adding to your routine, how to do them correctly, and a few variations to challenge yourself as you progress.

Read More
Ford Stevens
Healthy Habits for Busy People: Simple Strategies to Prioritize Fitness in Your Daily Life

Finding time for fitness can feel like a challenge, especially when juggling work, family, and personal commitments. However, it's crucial for our physical health and mental well-being to stay active. The exciting news for those of us with busy schedules is that you don’t need hours at the gym every day to stay fit. With the right strategies, you can easily incorporate fitness into your daily routine, no matter how busy you are. Here are some simple yet effective habits to help you prioritize your health and well-being.

Read More
Ford Stevens
Navigating the Gym: A Beginner's Guide to Equipment and Etiquette

Starting your fitness journey at the gym can be both exciting and overwhelming. With rows of machines, weights, and fitness enthusiasts around, it’s easy to feel a bit lost. But don’t worry—this guide is here to help you navigate the gym confidently, understand the essential equipment, and grasp the basic etiquette. Plus, we'll explore how working with a personal trainer can alleviate many of these concerns and help you get the most out of your workouts.

Read More
Ford Stevens
Beyond the Beach Bod: The Long-Term Benefits of Building Muscle for Weight Loss

Summer is here, and many of us are thinking about shedding those unwanted pounds. While cardio exercises like running, cycling, and swimming often take the spotlight when it comes to weight loss, there’s another powerful tool that can help you achieve your goals: lifting weights and building muscle. Let’s dive into why incorporating strength training into your fitness routine is crucial for effective and sustainable weight loss.

Read More
Ford Stevens
What is the Link Between Sleep and Weight Loss?

As the summer months approach and the desire to shed those extra pounds intensifies, many people focus on diet and exercise. However, there's a crucial, often overlooked factor that could be the key to successful weight loss: sleep. Yes, you read that right—your sleep patterns might be just as important as your workout routine and dietary choices. Here's what to know about the powerful link between sleep and weight loss…

Read More
Ford Stevens
Your Body on Sweets: The Alarming Impact of Added Sugars

We all know that indulging in sugary treats can feel oh-so-good. But what's really happening inside your body when you reach for that candy bar or extra scoop of ice cream? The truth is, added sugars – the ones snuck into processed foods and drinks – have a much darker side than their sweet taste might suggest.

Read More
Ford Stevens
Exercise Spotlight: Zone 2 Cardio

Zone 2 cardio, often overlooked in favor of high-intensity workouts, is a hidden gem when it comes to fat loss and overall fitness. While it may not get your heart racing like a HIIT session, it offers a multitude of benefits that can transform your body and boost your endurance.

Read More
Ford Stevens
Recharge & Recover: The Power of Sleep for Fitness

We all know sleep is important, but did you know it's a key player in your fitness journey too? Getting enough shut-eye isn't just about feeling refreshed; it's crucial for muscle recovery, overall health, and even building muscle mass.

Here's how a good night's sleep supercharges your fitness goals…

Read More
Ford Stevens
Train Like a Pro with Rosie: Semi-Private Training at BXF

Are you ready to take your fitness journey to the next level? Are you craving a workout that’s as exhilarating as it is effective? Look no further than BXF small-group boxing classes led by none other than our pro boxer and certified trainer, Rosie Nowhitney. Rosie has a passion for teaching and empowering others. With a maximum of just four people per session, you'll experience personalized attention, expert guidance, and a supportive environment that will propel you towards your fitness goals and transform your body.

Read More
Ford Stevens
The Powerhouse Benefits of Magnesium: Should You Supplement?

Magnesium, the mineral your body uses for hundreds of processes, from muscle function to mood regulation, often gets overshadowed by flashier nutrients like vitamin C or iron. But don't let its low-key status fool you! From supporting bone health to regulating muscle contractions and aiding in energy production, magnesium plays a vital role in maintaining overall well-being. In this article, we'll explain the benefits of magnesium and help you determine whether you should consider supplementing your intake.

Read More
Ford Stevens
Your Crescent City Classic 10k Training Guide Starts Here!

Are you ready to lace up your running shoes and tackle the Crescent City Classic 10k in New Orleans on March 30th? Whether you're a seasoned runner or a newbie, embarking on a structured training program is key to crossing that finish line feeling strong and accomplished. In this guide, we'll outline how to start a running training program that prioritizes gradual progress, injury prevention, and smart training methods like the Maffetone Method.

Read More
Ford Stevens
Casein: The Slow and Steady Muscle Recovery MVP

When it comes to protein and muscle recovery, most people immediately think of whey protein. But whey isn't the only player in the game. Enter casein protein, a slower-digesting milk protein that offers unique benefits for those looking to optimize their recovery and build muscle. In this blog post, we will explore the benefits of casein protein, particularly its slow-digesting nature, which makes it an ideal choice for specific situations such as bedtime or prolonged periods without meals.

Read More
Ford Stevens