Square One Fitness

Internal vs. External Core Exercises : Part One External core: Muscles that lock down the spine and torso Drawing in the belly button Bracing and holding the breath All very much necessary for lifting heavy weights, or if someone is about to hit you in the stomach, but not as functional for every day movements It’s not possible to walk around h...

Working out when older - getting up from the floor In our culture we tend to avoid the floor. We sleep in elevated beds, sit in chairs while eating and working, and sit while reading or watching TV. When we were kids we were on the floor all the time, and could easily get up from it. But, in a classic case of “use it or lose it” many adults can ...

Building Strength When 50+ : Where to Start When we hit our 50s a lot of things start to change. Suddenly we notice that we can no longer just “power through” and be recovered the next day. Our life priorities can be shifting as well, perhaps the kids are grown and out of the house and we finally have some time to focus on ourselves a bit...

Getting to the “Core” of Terminology Words do matter. This came to light recently when we were brainstorming about our upcoming core / low back / pelvis workshop. We all come from various movement backgrounds and it quickly became apparent that we had contrasting terminology for the same concepts. It seemed like we were on a different....

Working out for Beginners: Part Three - Form Increases Function Foundation is everything! You wouldn’t build a house on loose shifting sand, and fitness is no different. Or, as Gray Cook of Functional Movement Systems says “Don’t add strength to dysfunction”. When many folks are beginning to work out they go right from their desk and sofa to a boot camp,...

Working out for Beginners: Part Two Set a habit with small manageable steps and build on your successes When you have finally made the decision to start working out you’ll often want to jump in and go all out! But take a minute and think about what is sustainable for you. Is getting up at 5:00 a.m. for a boot camp realistic for you?...

Working out for beginners: Part One – finding the right space The hard part is done! You have decided that you *want* to work out! That right there is an accomplishment, so congratulations! However, you probably have some reservations about your next steps. Walking into a gym when you are new, and have no idea what you are doing, and are feeling self-conscious...

I love this! Our classes are all about practice. Practicing how to move well in our own bodies throughout the day!

"I never went to the gym to work out. I went to learn. I ended up sweaty and tired, so you might say a workout happened, but it was in the process of learning."
–Dr. Ed Thomas

At StrongFirst, we view strength, endurance, power, and other athletic qualities as skills. Accordingly, we approach our training as a “practice,” not a “workout.” It will pay to acquire this mindset from the start.
–Pavel, in: "Kettlebell Simple & Sinister: Revised and Updated Edition"

Low Back / Core / Hips / Pelvis Workshop registration is live! Very limited space.

If you have ever said:

“I have a weak core”

“My hips are always tight”

“My low back hurts all the time”

“All I did was pick up a paper clip and my back went ‘out’”

“My SI joints are always sore”

“My trainer says I have weak glutes”

Then this workshop is for you!

https://www.squareonefitnessabq.com/core-pelvis-low-back-workshop

Core Pelvis Low Back Workshop — Square One Fitness We will cover all these topics, as well as the common myths and misconceptions about what the “core” is, and why folks often have chronic low back pain, tight hips and hamstrings, and “weak” glutes.

Our Shoulder Workshop is open for registration! This is going to be a super informative and fun class!
https://www.squareonefitnessabq.com/shoulder-workshop

Square One Fitness updated their address.

Our first class in the new space! Socially distant, of course. Smart Strength with Coach Alyssa.

Golfers! This weekend I’m learning how to put a little more schwing in your swing!! You’re welcome. 🙂

Super fun two hour kettlebell workshop yesterday with guest instructor Becca Romans. We learned a ton!

Our rehab exercise library is up on YouTube! Be sure to follow the channel, as we'll be adding a LOT of content over the next few months. Feel free to share with your friends as well! https://www.youtube.com/channel/UC8YvdSuzdtM2Cmoil3YL2WQ

Loving this book! We already do quite a bit of this in our fitness classes but will be incorporating even more over the next few weeks. Our goal is to do all the research for you, and then bring it to our classes. That way you get all the best info without having to do the research yourself!

Hinge, squat, push, pull, and core stabilization. Our classes focus on these five basic movement patterns. Everyone works at THEIR own ability level. It’s fun to watch folks progress as they gain strength and confidence!

Coach Sandra in action! She’s great at getting folks to move in ways they didn’t even know they could! Proper form and instruction is everything!!

Bored with doing mind-numbing exercises on a machine? If you are looking for exercise that is engaging, and actually changes the way your body moves and feels, then you'll love small group fitness at Square One!

Coach Sandra and Doc Emily had a blast this weekend in the Dynamic Neuromuscular Stabilization two day seminar. We are constantly learning better ways to help YOU move with strength and stability!

What would YOU change about the gym? Comment below for your chance to win a free week of fitness classes!

Last night's class working on the agility ladder. The agility ladder is a great way to end class. Not only does it work on coordination, but usually results in a few laughs as well!

Meet coach Sandra West! We are so fortunate to have Sandra on board here at Square One Fitness. She's got a sharp eye for helping you with correct form, and is incredibly welcoming and helpful. You can read more about Coach Sandra's background by following this link...https://www.squareonefitnessabq.com/about-1

Excited to be starting certification with Precision Nutrition today. Yes, we had TONS of nutrition in chiropractic school, but helping patients set life-long habits is a whole new skill set. Classes start today, and I should be finished with the program in a few months. Looking forward to sharing more information with you!

If you think of body change as a pyramid, here’s what it should look like.

You'll notice it’s the opposite of what you might expect.

All the “expert stuff” — adjusting macronutrients, advanced nutrition strategies, etc. — is at the top. They’re a “nice to have”.

The base of the pyramid — your foundation — is what surrounds you.

In general, when it comes to engineering healthy eating, here’s the golden rule:
1️⃣ Make healthy behaviors convenient.
2️⃣ Make other behaviors less convenient.

Here are some examples of these rules in action:
~ USE SMALLER PLATES AND CUPS — Most people eat everything on their plate. Use a smaller plate and you end up eating less naturally.

~ AVOID KEEPING FOODS YOU DON'T WANT TO EAT -Why risk the temptation?

~ PARK YOUR CAR FURTHER FROM YOUR DESTINATION - This way, you'll have to walk. Those extra steps add up.

By simply changing your environment in small ways, you can make changes without even thinking about them.

For more ingenious environment tweaks: https://www.precisionnutrition.com/18-ways-to-transform-your-body