Fitness Blog

Jun 27th 2017 | Chad Waelchli MS, CSCS

5 Tips for New Weight Lifters

So, you have decided to start a weight-training program or are considering starting a program. Your ambition is admirable, but yet you are a little concerned or hesitant to begin training. Guess what? It is understandable and normal because you are not alone! Millions of people all around the world toy with the notion of beginning a strength-training program every day but certain reasons prevent them or delay them from getting started. Reasons such as being intimidated to train in a gym …
Jun 13th 2017 | Chad Waelchli MS, CSCS

A Happy Family Is A Healthy Family. Be Fit For Father's Day!

Father's Day is near and I love it, because it is a day to pay respect to a man that I have tried to model my entire life after. I learned early on in life that time is the best gift you can give someone. So, what are your plans for your Dad for Father's Day? Are you going to buy him a new set of tools? Or, are you going to change the oil in his car or tractor? How about getting him a gift certificate to a local hardware store? While all are good gift options, in my opinion, the best gift for …
May 24th 2017 | Chad Waelchli MS, CSCS, and SPARQ Owner/ Head Coach

Benefits and Rules of Strength Training

Strength training is a vital part of a balanced exercise program that includes dynamic flexibility, core, and functional movement exercises. Strength is defined as the maximum force a muscle or muscle group can generate at a specified velocity through a complete range of motion. Properly performed strength training with weight and body weight exercises places external stress, “overload,” on the body that in time, increases bone density, joint integrity and stability, muscle mass or fat fr …
May 9th 2017 | Chad Waelchli MS, CSCS

20 Minute Mothers Day Metabolic Training Protocol

Are you traveling to visit mom for Mother's Day? Are you vacationing with mom at the beach or a luxury resort? Are you going to a cabin in the woods to camp with mom to explore nature and share memories around a camp fire? Whether you are doing any of these or a planning a low key Mother's Day Sunday, what is the best gift for mom? Is the best gift flowers, a landscaping job, or a nice dinner of mom’s choice? Maybe you like to write poems for your mom or do something sweet like breakfas …
Apr 25th 2017 | Chad Waelchli MS, CSCS

Leg Day? Don’t Shy Away. Condition Your Legs Using a Deck of Cards Today!

Article/Supplement Review by Chad Waelchli MS, CSCS Whether male or female, it is known throughout the fitness industry that most people bypass leg day and or do whatever they can to avoid it altogether. Leg training is crucial for not only sports performance but for all of health and fitness. Most cardiovascular training, sprint based conditioning, and interval training are centered around using the legs. Furthermore, low back pain, as a result of poor core strength, leg strength, a …