What’s the Best Way to Measure Body Composition?
Written by Calvin Sun

Are you overweight, skinny-fat or just curious about your lean body mass percentage? In physical fitness, body composition is used to describe the percentages of fat, bone, water and muscle in human bodies. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness. Here are some common ways to measure – some old and some newer – where you are along with the pros and cons.

Old PARADIGM –

3 Holistic Remedies for Back Pain
Written by Nichole Kribs

Unfortunately, most of us have experienced some type of back discomfort. Whether it is from training, sitting at a desk all day, a car accident, a freak accident (the list goes on), many of us have experienced some type of back spasm. A back spasm can happen suddenly and can be extremely uncomfortable and very painful.

What is a Back Spasm?

According to Spine-Health, a back spasm is an involuntary contraction of a muscle that can cause a great deal of pain. This involuntary contraction can be caused by a traumatic event,

3 Holistic Remedies for Back Pain
Written by Nichole Kribs

Unfortunately, most of us have experienced some type of back discomfort. Whether it is from training, sitting at a desk all day, a car accident, a freak accident (the list goes on), many of us have experienced some type of back spasm. A back spasm can happen suddenly and can be extremely uncomfortable and very painful.

What is a Back Spasm?

According to Spine-Health, a back spasm is an involuntary contraction of a muscle that can cause a great deal of pain. This involuntary contraction can be caused by a traumatic event,

Diet Hack: Foods that Make You Feel Full
Written by Michele Vieux

Most of us have spent some amount of time monitoring our caloric intake and it can be TORTURE waiting for that next meal when you’re hungry NOW. Here’s a diet hack that will keep you from murdering someone due to hangriness. The following foods will keep you feeling full for a couple hours or even more without piling on the pounds and they even contain nutritional benefits, many of which are often lacking from the modern Western diet. Try tasting these things between meals and/or adding them to your meals so you can make it to the next one without having a snacksident.

2 Easy Ways to Control Your Metabolism (Part 1 – Exercise)
Written by Michele Vieux

You can throw the age-old excuse of having a “fast” or “slow” metabolism out the window if you actually want to reach your body composition goals. You are not a victim of your metabolism – how quickly you burn calories or fat can be controlled by you in many ways. You just have to know what you CAN control and HOW.

There are a number of things that should be considered when trying to make the most of your metabolism.

2 Easy Ways to Control Your Metabolism (Part 1 – Exercise)
Written by Michele Vieux

You can throw the age-old excuse of having a “fast” or “slow” metabolism out the window if you actually want to reach your body composition goals. You are not a victim of your metabolism – how quickly you burn calories or fat can be controlled by you in many ways. You just have to know what you CAN control and HOW.

There are a number of things that should be considered when trying to make the most of your metabolism.

Coffee Enhances Performance
Written by Holden Rethwill

Raise your hand if you’re someone who doesn’t want anyone to talk to them until you’ve had your morning cup of coffee. I’m raising my hand as I type this (let me say, typing with one hand is not as easy as it may seem). For the millions of us who fall into this category, did you know that coffee, if used correctly, can be one of the most powerful pre-workout and performance enhancers out there?

Think about it…how many fillers and added products go into a typical pre-workout supplement?

Coffee Enhances Performance
Written by Holden Rethwill

Raise your hand if you’re someone who doesn’t want anyone to talk to them until you’ve had your morning cup of coffee. I’m raising my hand as I type this (let me say, typing with one hand is not as easy as it may seem). For the millions of us who fall into this category, did you know that coffee, if used correctly, can be one of the most powerful pre-workout and performance enhancers out there?

Think about it…how many fillers and added products go into a typical pre-workout supplement?

Holiday Travel Workouts
Written by Holden Rethwill

Traveling for the holidays? Tempted to eat that second…or third…sugar cookie? Drank enough eggnog to last you until next year? We’ve all been there and done that. It’s one of the things we all look forward to this time of year. Good food surrounded by better company.

If you’re someone who travels to see family and friends this time of year, and aren’t able to stick to your normal gym routine, have no fear! I’m here to give you a list of easy at home or hotel workouts that can be completed in 30-45 minutes.

Gifts Ideas for Fitness Enthusiasts
Written by Invictus Member Rachel Ragosa

The holidays are upon us, and whatever holiday you celebrate, it can always be a challenge to find the perfect gift. While sweet treats and alcohol are typical, a healthier alternative may be greatly appreciated. You better not pout, or cry, because I’m about to share some perfect gifts for any CrossFit enthusiast that you have on your list.

Territory Foods
If you have been in any of the Invictus gyms, you will notice a nice-sized fridge sitting behind the front desks.

How To Fight Off A Cold
Written by Nichole Kribs

It is that time of the year…cold season! If you are like me, then you are trying your best not to succumb to the winter cold that seems to afflict itself on us every year! While we can’t control everything about our interactions with people who may be sick or the viruses in the air, we can prepare our immune systems to be as strong as possible to fight off various viruses that we may come into contact with. Here are my top 5 favorite things to do to prepare myself and my immune system for the coming cold season:

1 – GET REST
This is major!

Sleep Tips for a Good Night’s Sleep
Written by Invictus Member Rachel Ragosa

Most of us live hectic lives. With countless priorities pulling us every direction, sleep is something a lot of people tend to sacrifice. Unfortunately, an unhealthy night of sleep can have long-lasting consequences that extend beyond physical tiredness. Sleep is a prime-recovery time for your mind and body. Your body uses this time to heal from your workout, process and store memories, and prepares your body to handle the stresses you intend to throw at it the next day. Thankfully,

How To Relieve Stress, Recharge Your Brain, And Get A Better Night of Sleep
Written by Calvin Sun

Have you ever let pre-competition anxiety keep from you getting a good night of rest? Or maybe stressing over an important meeting at work or a big interview kept you from getting enough sleep? Many years ago, the night before my first national-level powerlifting meet, I had the opportunity to experience this first hand. Between the time zone change, worrying about making weight in the morning, and the anticipation of competing at nationals, I found myself restless and unable to calm my mind.

How To Relieve Stress, Recharge Your Brain, And Get A Better Night of Sleep
Written by Calvin Sun

Have you ever let pre-competition anxiety keep from you getting a good night of rest? Or maybe stressing over an important meeting at work or a big interview kept you from getting enough sleep? Many years ago, the night before my first national-level powerlifting meet, I had the opportunity to experience this first hand. Between the time zone change, worrying about making weight in the morning, and the anticipation of competing at nationals, I found myself restless and unable to calm my mind.