2-25-19... The 5 Pillars of Wellness....

There are 5 Pillars of Wellness that you should focus on in order to create the best health outcomes.


Nutrition is the foundation of everything that we do. The nutrition that we teach is eating a good diet of meats and vegetables, good healthy fats like nuts, seeds, olive and coconut oils, some fruits, no starch, no sugar, no grains, no dairy, and no legumes.  If you have questions about this, we'd love to sit down and talk with you more about your nutritional program design.


Movement is very important for a healthy life style.  We typically recommend doing our program 3-4 times a week with some focus on rest and recovery the remaining days of the week.


This is an often overlooked component of great health.  Proper sleep is critical to great health and is often neglected.  Most people should sleep between 7-8 hours a night.  For many, life, and schedules are just not conducive to that, so there are things you can to improve the quality of sleep that you do have.  Proper sleep hygiene is important and I'd be happy to discuss with you some options to help you.

Stress management

Stress is a silent but very effective culprit for negatively impacting health.  High stress can cause high cortisol levels which can cause body fat storage as well as muscle loss.  It's very important to mitigate stress.  Certain techniques like focused breathing, meditation, walks, etc can help mitigate stress levels.  Overtraining can be another source of too much stress, so it's very important to plan rest days, and recover fully.  More work isn't always better.


Even the most balanced diets, can have gaps in your nutritional needs.  Supplementation is about filling those gaps to create the best health outcomes.  A great supplementation program can create better results than diet alone, but it's important to know that supplementation is just that, it's designed to supplement a good diet, not replace a good diet.

If you're looking for some suggestions on what supplements to take we'd be happy to sit down with you evaluate where you're at, what goals you have, and suggest what supplements to fill in any gaps you may have.




Deadlift while resting complete sets of auxiliary work


KB Swing x 20

DU x 30

AMRAP 12 mins

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