The Wendler weightlifting cycle method, also known as the 5/3/1 program, is a popular strength training program designed to help lifters make consistent progress over a long period of time. The program has been widely praised for its effectiveness in building strength and size, as well as its simplicity and flexibility. It is based on the principles of progressive overload, which means gradually increasing the weight lifted over time to build strength and muscle. 

Summer is almost here in Colorado and every day I see more people outside running and enjoying the sunshine. Running is a fantastic way to get in shape and stay in shape when added to your gym time at Boulder Athletics. Running regularly improves longevity, creates greater cardiovascular capacity, produces better body composition, makes stronger bones, produces positive neurological functions, and helps control cholesterol, glucose, and insulin levels. I hear people all the time at the gym say, I’m going to start running this summer,” but they don’t know how to get started. Here are five helpful ways to take action and hit those beautiful Colorado trails this summer.

A de-load week is a period of time when we dial back on training volume, rep schemes, and intensity in our workouts. A good rule of thumb is to take these about every 4-6 weeks. A lot of times with the ebb and flow of life, you can work these weeks into vacations, family breaks, and busier times. It might seem counterintuitive to take time off of what is suppose to make you better. Think of yourself sitting on a scale, one side is STRESS the other side is RECOVERY. When we workout we put a tremendous amount of stress on the body which produces the desired results of increased endurance and building lean muscle. When we rest we allow the body to relax and recover which also produces desired results. What does it take to keep ourselves sitting evenly in the middle of this scale?

When it comes to good habits, consistency is key! Once we start doing something everyday, that thing becomes a habit and we get to decide if the habit will be helpful or hurtful to our lifestyle. Make a decision today to choose two helpful habits moving forward for this month. Make it non-negotiable to do these things everyday. Schedule time into your day for accomplishing these new habits. On average, we can form a new habit in as little as 60 days. Start by choosing two things that are not extremely difficult to stick to. Write these two things down, post where you can see them daily, set a reminder in your phone, and give yourself the time to become a better person.

This week we are talking about “pushing past our past.” What does that mean? To me, it means looking at my day and finding the habits that are not working for me. Finding the people in my life who do not require positive self improvement or make me feel bad when I’m around them. Looking at my to do list and realizing what needs to be done, and what can wait. Filtering out the non-meaningful fluff that lives in all of our days and deciding what our core values are. Deciding what these things are can be tough. Remember that it doesn’t have to happen all at once. Change happens gradually, and it helps to focus on one goal at a time. Here are three ways in which I set myself up for success while working on, “pushing past my past.”

About 60% of your body is made up of water. The more hydrated you are affects the density and volume of blood in your body. When you are hydrated it allows blood to easily flow through the body and deliver nutrients and oxygenate working muscles. Being hydrated also positively impacts your organs, allowing them to function properly, help remove waste from the body, and lubricate your joints. It also keeps your mood up and positively affects cognitive function. Hydration is one of the top factors for recovery, and doing so will allow your body to continually perform well day after day.

A tasty way to mix it up and enjoy your Thanksgiving leftovers!

As a coach and athlete I am always interested in amplifying successful behaviors associated with motivation, athletic advancement, and mental clarity. In my experience, success in these departments are very much MY choice. I typically workout an hour a day, which is a self-proclaimed “right choice.” The other 23 hours of the day are the hours that make the difference in whether or not I am successful. For me, mindset and motivation comes down to Mondays. Mondays are typically a hard day to swallow, but they are the day that I choose to thrive. Here are four things I do on Monday to set myself up for the rest of the week:

It’s easy to get stuck in the same workout routine day in and day out. Many of us go to the same class at the same time everyday. We run or bike the same trails, and often do the exact same movements at the gym, especially if we’re doing open gym. We do this because it’s easy for our brain, we know how to do the movements, how to get to the gym or trail, and exactly how long it should take.

The grocery store is an intimidating place unless you know EXACTLY what you are looking for. And let’s be honest, most of us are winging it! Go to the grocery with a list, a plan, and a timeline so that you can get in and get out. This will leave zero time for contemplating whether or not you should buy the chips and cookies that are staring you in the face.

A perfect autumn recipe to enjoy while watching the leaves change!

What are the biggest reasons for starting at a gym or fitness routine? Typically, the reasons are to lose weight, gain lean muscle mass, feel and look better throughout the day, and have a place to get motivation and workout with likeminded people. When you first start this process there is tons of personal motivation, hitting five classes per week, joining in on the longer Saturday workouts, and feeling like you could take on the world! After a while life gets in the way, vacations are taken, holidays begin, and that motivation that was so present in the beginning fades away a little bit. Does this sound familiar?

Bone broth has shown to have tremendous benefits, such as healthier joints and digestive system! Give this recipe a shot and let us know what you think!

Let’s talk about the immune system and what measures we can take to protect and strengthen it. You are not defenseless to bacteria, germs, and that feeling of getting sick. We put a lot of focus on working out in the gym, eating healthy food, and using supportive supplements. While limiting your exposure to others is great, there are other actionable steps we can take that will help in a big way. The better you take care of of your immune system, the better chances you have to fight off sickness you will encounter.

You might hear coaches talking about the 85% Rule, and not quite fully understand what they are talking about. The 85% Rule is the perceived effort output an athlete puts into their workout. It’s the line on which you sit when working as close as you can to 100% effort, but not all the way there. What happens when people are told to, “GO 100%!?” They usually tense up, get serious, maybe a little scared, and an overexertion of energy occurs, leading to the physical need to slow down. The athlete has started so fast and at the top of their working capacity that they have no choice but to taper off at the end to slow the heart rate down.

We all know sleep is important, but I’m willing to say sleep is the foundation on which our wellbeing is built. Most people goto sleep every night and wake up every morning to feel ready for the next day. I want to take it a step further and optimize sleep within our sleep and wake time so that it is as efficient and effective as possible. When we rack up multiple nights of poor sleep, it compounds and creates longer recovery for our bodies. In other words, one good night of sleep is not going to leave you fully refreshed. To fully recover we need to work on our sleep, here are a few ways to go about it!

If you have made it to the gym these past two weeks, you understand the importance of time management while you are here. Essentially it looks like this: get in, work hard, and get out. Here are three steps and mental preparations I take to make sure I am moving quickly and effectively through the hour training block in the gym.

I believe that food is our best medicine. We can find just about everything we need in the fresh produce section to support our immune system, heal an upset stomach, promote radiant skin and lean muscle. When it comes to supplementing with vitamins and minerals, there is no “one size fits all” approach. We supplement to fill the gaps which depends on lifestyle, eating habits, social needs, gym needs, and many more factors.

Baking is a science but taste buds always win in the end - Sydney Rios

Nothing better than some good old fashioned protein doughnuts. I like to make these a lot for my family to have on the go for breakfast, a quick snack or a post workout refuel.