I remember my first day as a trainer like it was yesterday…The cardio room was PACKED with 100% females and the weight room was packed with 100% MALES. As someone who’s played hockey my entire life, I know what it feels like to be in a male dominant sport. I grew up...
Fitness
What Does Strength Training Mean to You?
Strength is your ability to move a load (weight) for a certain number of reps. When you’re focusing on strength, the number of reps is generally low (approximately 6 or less, although that’s not a hard cutoff!) We work in lots of rep ranges at All Day Fit, and all of...
Variations of the Deadlift I Love
There’s nothing more empowering than picking up heavy shit off the ground. When executed with clean form and with enough weight deadlifts can be exciting! Especially if we’re doing the variation that’s best suited for our bodies (and even personalities). It’s a...
My Top 5 Lacrosse Ball Tactics
We use the lacrosse ball as a way to help release tight and/or knotted muscles before and/or after workouts. When we roll, we want to ensure that we are staying on the muscles to release these trigger points while avoiding bones and tendons. Here are the 5 areas I...
Here’s How You Get Stronger
Do you know what progressive overload is? It is a very important concept that you must know to grow! You need to constantly be challenging yourself if you want to see changes in yourself. This goes for everything in life! ESPECIALLY in the gym. If you want to see...
The 6 Most Important Exercises
There are 6 foundational movements you should know about. Training is supposed to boost your quality of life. One of the ways it does this is by improving your everyday movement and longevity. Strength training should focus on 6 foundational movements which mimic how...
Stay Classy in the Gym: Our Top 5 Etiquette Tips
I’m no Gloria Vanderbuilt BUT I do believe in manners and being self aware. I have spent many hours in a gym in my day and believe these are the top 5 etiquette tips everyone should adhere to...also Cassie told me so 🙂 Be On Time: Respect the Warm Up The warm up is a...
How to Bench
SET UP What to look for: Feet flat on ground - helps to point toes outward to activate glutes Glutes on bench Squeeze shoulder blades together and glide body up to get eyes under the bar Hands are centered on the bar with neutral wrist position Shoulders should not be...
Why We Dislike ‘Before and After’ Pictures
I posted a couple “before and after” photos back in the day. Here’s why I VERY DEEPLY dislike them now: There is no “arrival” point. Our bodies are constantly changing.The beauty of the human body is that it is constantly adapting... to activity, environment,...
Training with Injuries
Don’t train through pain! There’s something about training that lights a fire in you. A burning desire to progress, give it your all, and be your best, strong-AF-self. For me, my current training focus is a powerlifting meet on July 27 2019. So, naturally, when I...
Mobility March Week 3
Mobility March: Week 3 Upper and Lower Body Sequences Do you have tight hips and texting neck? Give yourself 30 minutes this week, the small steps add up. Upper Body Sequence https://www.youtube.com/watch?v=BCL-68h2C6k Lower Body Sequence...
Mobility March Week 2
Mobility March: Week 2 Upper and Lower Body Sequences Do you have tight hips and texting neck? Give yourself 30 minutes this week, the small steps add up. Upper Body Sequence https://www.youtube.com/watch?v=Sitw5Q2w4B0 Lower Body Sequence...