Pre-Workout Coffee Recipe for Early Morning Exercisers
Written by Michele Vieux

Looking for a way to get in some calories before you workout but can’t stand the thought of eating solid food so early in the morning? I’ve been loving my breakfast coffee recipe! Not only do I go to bed looking forward to waking up so I can enjoy it, it also keeps me satiated for 5-6 hours which is helpful when I’m on the floor coaching and don’t have time to eat. I’ve also found it gives me enough energy for my morning workouts without having to force myself to eat and without worrying about being too full or nauseous during my workout.

Meet our Member of the Month: Jon Schlesinger
Video by Michele Vieux

Jon has been at Invictus for over four years and visits all three locations regularly. He does a particularly good job of boosting up other people, especially newer members, once he has already finished his workout. Since he’s been a member for awhile and is quite competent, he goes above and beyond to always sticks around to help other people out once he’s finished. Jon also has been kicking butt in Holden’s strength classes, and has been very dedicated to his nutrition and man bun status.

How to Stay Hydrated in the Heat
Written by Michele Vieux
(Originally Published August 17, 2015)

It’s the middle of summer – it’s hot and you are sweating more than usual. Surely you are drinking at least the recommended eight glasses of water per day – but is that enough to make up for the extra fluid loss this time of year?

Under normal circumstances, eight ounces should be enough water to meet your needs as far as bodily functions go. Check out Coach Melissa’s blog post for a little more detail on this.

What Causes Plantar Fasciitis and How do I Get Rid of It?
Written by Nuno Costa

One of the more common injuries with running is Plantar Fasciitis and it shows up in the form of heel pain (you will know it if you have it). The pain is not fun and it is most noticeable first thing in the morning. The thick band of tissue, which is called the plantar fascia, runs across the bottom of your foot and connects your heel bone to the toes. When you have plantar fasciitis that thick band of tissue becomes inflamed.

Adversity, Alignment, and Accountability w/ Nuno Costa
Podcast by Misbah Haque, The Airborne Mind

My favorite aspect of this conversation was reflecting on the phenomenal documentary Torin Simpson produced called “The Story Of Nuno Costa”. We discussed Nuno’s journey from Portugal to the United States, overcoming alcohol and cocaine addiction, and coming out as a gay athlete when he wasn’t sure he would always be accepted.

How do you react when the carpet is pulled out from under you over and over? What does the internal self talk sound like?