Essential Concepts of Efficient Running
Written by Nuno Costa

Here are some key principles that emphasize correct body mechanics that are going to help you run faster and stay injury free.

Establish an Ideal Position – Think of a figure 4 or a flamingo (check out the picture above).  You want to have your head, neck and shoulders relaxed, shoulders over the hips, hips over the ankle.  If you took a PVC pipe you could draw a line over these points – shoulders, hips and ankles.  Efficient running is the ability to go from the ideal position on one foot to the other with as little effort as possible – we do this naturally as kids and we tend to build bad habits as we grow older.


Tips for Successful Goal Setting and Achievement
Written by Nichole DeHart

Goal setting is an incredibly important task but is not widely used. Goal setting is incredibly effective and can provide clarity and focus not only for the future, but also for the present. The process provides structure and direction when working towards a stated purpose.  Goal setting also provides motivation and can help you organize your time and resources so that you can make the most of your efforts. I recently read this statement on a blog and thought it reflected the true essence of goal setting: “Set goals that yield a positive effect on your life whenever you think about them,


Training for Fat Loss
Written by Calvin Sun

I’ve spent the better part of a decade earning a living by training clients and working with athletes. In that time, the biggest misconceptions that I have seen over and over have been related to training for fat loss. I hate to generalize, but most women (and some men) believe that they should avoid all weight training and only perform “cardio” and abdominal exercises to get their ideal physique. I see this manifest in our group classes in the form of going through the motions during the strength portion and then only focusing on the conditioning portion of the workout –


Breaking the Mental Barrier
Written by Josh Bridges

The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. The weak let it take over and OWN them.

Is it possible to develop strategies to break your mental barrier?  Absolutely. I prevent this little boss in my head from taking over in a couple of ways.


A Case for the 11th Fitness Domain: Self-Confidence
Written by Invictus Athlete Justin Nahama

What do Steve Jobs, Michael Jordan, Josh Bridges and Kris Clever all have in common – aside from being generally awesome and having a huge fan base? While these individuals, like each of us, differ in background, strengths, weaknesses, shape and size (see picture of Josh and Aja), they all share at least one common characteristic: the ability to maintain self-confidence in the face of adversity or “failure.” While self-confidence is not one of CrossFit’s 10 fitness domains/general physical skills,