Chest Exercises

By Alejandro Melgar | Jun 10, 2019

In this video, Alejandro brings us through various chest (push) exercises.

Enjoying The Journey

By Alejandro Melgar | Jun 10, 2019

Hello transform athletes! I hope you have been well, and that you have been coming into the gym, trying the bootcamp, taking part in our classes, and seeking advice to help you with your goals. The midpoint mark just passed us by, so now we have 5 weeks left. I am sure some of you …

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10 Smart Snacking Tips

By Wendy Peterson | Jun 6, 2019

1. Check your HUNGER level. Are you actually hungry? Or are you tired? Bored? Lonely? Happy? Or did you just see a food commercial on TV? Catch a reoccurring pattern by tracking your ‘cravings’ in your notes on your phone or in a journal. If you aren’t actually hungry, skip the snack until you are. …

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Full Body Workout

By Alejandro Melgar | May 14, 2019

I have noticed a lot of work being had at the gym these past 5 weeks, both in the bootcamp and on the gym floor which is awesome! However, if say you haven’t been on the floor yet, it can be seemingly difficult to do so if you aren’t certain what to do, or where …

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Chest + Shoulder Blaster

By Urban Athlete | May 1, 2019

Build the upper body of a Greek God (or Goddess) Arnold Press [5 Sets x 12-15] Incline Chest Press [4 Sets x 8-12] Flat Chest Press [3 Sets x 6-8] Triple Super-Set  Lying Pec Fly [3 Sets x 12-15] Bent – Over Reverse Fly [3 Sets x 12-15] Standing Lateral Delt Raise [3 Sets x …

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Goals & Motivation

By Wendy Peterson | Apr 24, 2019

What drives you towards your goals? What is at the heart of what motivates you? Your core values. OK. So what are your Core values? What do you live for? What gets you out of bed every morning? What fulfills you… What makes you feel good and you don’t necessarily need to earn any “cash” …

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Gooey Chocolate Chip Almond Flour Cookies

By Jackie Czaja | Apr 24, 2019

Makes 12 cookies 176 calories per cookie Carbs: 11g Fat: 12g Protein: 9g   Do not over cook! Protein powder cooks fast!   Preheat oven to 350F – 1 cup almond flour – 3 scoops whey protein – 1/2 cup organic coconut sugar (can use regular organic sugar) – 1/4 tsp baking soda – 1/2 …

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Back Attack

By Urban Athlete | Apr 24, 2019

Develop a strong and defined back by hitting it from all angles!  Wide Grip Barbell Row [5 Sets x 8-12] Reverse Grip Pull Down [4 Sets x 8-12] Narrow Grip Seated Row [3 Sets x 6-8] Dumbbell Reverse Fly [4 Sets x 12-15] Cable Rope Face Pulls [5 Sets x 12-15] Rest 60-120 seconds between …

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Embracing Fear

By Alejandro Melgar | Mar 28, 2019

I talk a lot about boxing. So much so that I even carry that as a reputation amongst my friends, like anything and everything is related to it. I have even found a way relate it to cooking! My good friend used it as a quote to describe me in his wedding party pamphlet. But …

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