Sleep is the most powerful tool we have for recovery. It is when we are sleeping that our body is repairing itself from the days activities and making itself stronger so that it can perform better the following day. It is when our memories are made lasting, when what we have learned is stored, and when our muscles are repaired and made stronger. Sleep, therefore, is THE most important thing we can improve if we are trying to make progress. If we are not getting enough quality sleep (8 hours plus for most) then our results can suffer drastically.

Over the years we have had several different iterations of the Beach Body Challenge. We settled on the current version several years ago after constantly tweaking it to find the version that got the best results for our clients. In the last two years we have had 222 people complete the Beach Body Challenge. I have tracked every participants results in that time and I wanted to take a deep dive into the numbers to see how effective the program has been. What I found was not only has it been extremely effective, but that it has achieved exactly the goal we were looking for. The more compliant the client was, the better their result.

I was thinking about some former Coyote members recently and the process I saw them go through. When they joined they jumped in headfirst and did everything we asked of them. They showed up every day, did extra work, got their diet dialed in, focused on their recovery, came to events outside the gym, sometimes even competed. However, after a few years they fell off altogether and quit coming. I was wondering why that seemed to happen and then it hit me. So many people think of fitness as a hobby. I want to hopefully show you in this article that fitness is not a hobby, it is life or death.

There are a million and one different diet plans out there today. From fasting, to keto, to low carb, to high carb, to paleo, and everything in between there are a lot different plans touted on social media, TV, the internet, and any other form of advertisement imaginable. As obesity rates continue to rise, helping people lose weight becomes a bigger and bigger business. In this article I want to help you wade through all of the information overload and show you why the best diet for you to follow is one you can sustain for the long term

It has been a year and a half since the last CrossFit Open and a whole lot of changes have occurred as well. Many of you are probably wondering what it means for you personally. A lot of you might not have participated in the Open before and are wondering what exactly it is. I want to take this opportunity to briefly walk through the changes to the Open and what it means for each of you individually.

With our 50 Workout Challenge underway and a lot of people using the InBody Scanner for the first time I wanted to talk about how you can use it to help you improve your health and fitness. We are big believers in this scanner (which is why we now own two and want to have one at every location in the future) and have seen tremendous results from using it. If you use it consistently and know how to read your results and use them to make changes it can be a huge tool in your health and fitness journey.

Injuries can be very frustrating. They always seem to come along when you are making good progress in the gym and settling into a nice routine. When you hurt yourself it can set you back from months of progress and be very demotivating. I want to talk about the 3 biggest injuries that we see and what you can do to prevent them or to get over them as quickly as possible.

2020 has been the year of the quarantine and with it came at home workouts. As we have been getting back into the gym we keep hearing the same statements from our members, like "I didn't realize how much I was sandbagging at home", "it was so hard for me to be consistent", "I just can't push myself very hard by myself", or some variation of this. We know the power of the class and why we base everything we do around it, but this would be a good time to give four of the many reasons we love group training.

One of the most frustrating things we see our members face is lack of progress (or perceived lack of progress). It can be very disheartening to feel like you are doing everything you can to achieve a goal and are not getting close to achieving it. I want to walk you through the steps I would take someone through to get to the bottom of why they aren't making the progress that they feel they should be making.

Getting control of your diet can seem like a very daunting task. Going to the gym consistently is something that can be grasped pretty easily. You either went or you didn't. Diet, on the other hand, is a whole other beast. There is so much diet information out there that it can be overwhelming to say the least. I want to use this article to talk about what we have seen with our members over the years when it comes to their diet. Here are the 3 most common issues we see with people's diets when they join one of our gyms.