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CFG Monthly Newsletter, Vol. 1

Hello out there and Welcome to the very first issue of the CFG Monthly Newsletter! Before we get into the fun, I thought I’d quickly explain how this came to be: This past weekend, we held a staff meeting at the gym. The highlight of the whole thing (for me anyways) was an exercise our […]

The BNG’s – Basic Nutritional Guidelines

In my last post, ‘About Those Calories,’ I teased something called The BNG’s – Basic Nutritional Guidelines. This is something that I created after more than twenty years of working with folks to have lasting success, not a quick or short-term fix. In a nutshell, it is a habits-based approach to coaching, built on a […]

About Those Calories

Do calories matter?  How many calories should you eat each day?  Will you wither away and die due to hangry-ness (a very official term that I just trademarked, by the way…) if you don’t eat every 2 hours?  Why do some folks continue to gain weight if they barely eat anything all day?  And why […]

What is Training Age and Why Does it Matter?

Training age is a term used in health and fitness to describe how long an individual has been following a structured physical fitness plan, giving insight to someone’s current ability and how close they are to their maximal physical potential. It is different from biological and chronological age.  Here’s a quick example of the difference: […]

Tempo

There are several different parameters that you can use to modulate and progress your workouts: Sets Reps Load Movement Rest Tempo The 6 above create an almost infinite amount of possibility for progression, thereby helping you reach your goals.  Today we’re going to cover tempo – what it is, when/how to use it, why to […]

Sets Across vs Climbing Sets

Something that I’ve taken the time to break down for clients is the difference between performing sets of work ‘across’ versus performing sets of work in a ‘climbing’ fashion. Before we get into the explanation and application, let me tell you where this comes from: We’ve all seen something show up in our programming that […]

New Shirts!

It’s been a while since we had a new shirt, so we figured now is as good a time as any!  I wanted to tell you a bit about the simplicity of this design: Consistency is one of our core values here because we know that simply adopting that habit is incredibly powerful. Everything you want […]

What I Read in 2021

Each year, I like to share what I read over the course of the days, weeks, and months that preceded. I do this for a couple reasons: First, people that know me know that I read a fair amount and so they ask what I’ve read lately. They ask what I liked, didn’t like, and […]

Ten Years

Ten Years. A decade.  The official opening of CFG was on this day ten years ago.  I left a safe, lucrative, corporate career with a wife that was 7 months pregnant. It’s never been sink or swim, only swim. As this day has approached, I’ve reflected on a lot of things that I thought I’d […]

Emily

Five and a half years ago, the following was posted in our private staff FB group where we introduce new clients to the coaching staff and provide a bit of background: “Emily Rulli is our latest foundations graduate. She was a competitive gymnast for 11 years and is a sophomore at Bloomingdale High. Was burnt […]

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