I invite you to incorporate this "to-sense" list alongside your to-do list for a way to create embodiment amongst your day.

By Madison Traviss

Tempo training is one of the best strategies for your exercise regimen. Increasing your time under tension will help to elevate your abilities, make you stronger, and teach you how to better control the weight on the bar. The basic premise of tempo training is moving with intention, slowly and under control. Repetition tempo refers to the speed with which each rep is performed. You are essentially breaking down the movement into its fundamentals: the eccentric (muscle lengthening), concentric (muscle shortening), and isometric portions, which is the top and bottom portion of your lift and any pauses you might add to help overcome sticking points in that particular move. Manipulating the tempo variable can help you to achieve specific training objectives, such as increased endurance, hypertrophy, strength, and/or power.

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Happy Lifting,
Jennifer Knutson

Super easy lunch/snack idea! Good source of protein and fat, add to gf bread or crackers for a carb and pair with a side of veggies.

By Michelle Bilinski

Listen in as Em talks about the adaptability, passion, and diversity of impala which combines air and fire for an inevitable dose of fun. An impala does what an impala wants, and that works perfectly well for impala energy. They can easily handle many environments, but start to feel out-of-body without consistent grounding.

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Cognitive based therapy (is what I’m thinking realistic? Is what I’m thinking helpful? All about thinking about your thoughts) is an incredibly effective tool to have to challenge dysfunctional thinking and maintain a cerebral perspective. But we cannot always think our way through our feelings. Sometimes we have to feel them.

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By Kat Muto

If you're quad dominant or struggle with getting your hamstrings working, watch this video with Em and then be sure to check out Get Strong 1-0-1 on deadlifts!

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Dixie has a functional flow for you to get moving this morning!

Join Wade for an arm pump to get your Saturday started!

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5 rounds - 1 minute each move
Rest: 30 sec after each round

1- Bicep Curl
2- Front Raise
3- Up Right Row
4- Standing Alternating Knee Ups
5- Squat with Alternating Touch Down

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"So much of my life has been hard. And I LOVE hard. I want to prove it to people. But the doing gets exhausting. How do we know when we need to DO, when that is all we know?"

By Emily Schromm

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