Alchemy Athletics

Proudly presenting our newest 12 week cycle:

AMPLIFY by Alchemy!

Who: Anyone with a body 💪🏿💪🏽💪🏼

What: 12 week weight training program 🏋🏼‍♂️

When: June 12th - September 15th (But you can start anytime!) 🗓️

Where: In person at our OKC headquarters or anywhere in the world with our online community! 👥🌎

Why: Because fit bodies are healthy bodies! 🥳

The goal of this program is to increase lean muscle mass, decrease fat, increase mobility, increase speed and power and maintain cardiovascular fitness.

✅Big focus on mobility strength training

✅Big focus on hypertrophy training

✅Medium focus on speed and power work through agility and plyometric training AND/OR Olympic lifting

✅Medium focus on HISS (High-Intensity Steady State cardio)

Sign up online!

Link in bio

See you tomorrow!

Sent from my iPhone

We make it a point around here to stay open and willing to adapt, grow and change our minds as ever-evolving beings having a human experience. And that mindset doesn't just apply to our coaches and athletes, but to the brand and program itself.

We're so proud to present to you our newest online program:

Velocity by Alchemy.

It's a 12-week cardio endurance-focused cycle with an emphasis on increasing VO2 max. How well our bodies perform under certain conditions is an indicator of longevity and vitality.... two critical components of not only how long we'll live, but how well.

We've taken the most recent scientific guidelines (based on decades of studies and research) and implemented them into our tried and true five-day-a-week workouts, which, of course, continue to include enough strength and hypertrophy training to maintain and/or increase lean muscle mass.

We feel so strongly about the importance of shifting as science and data emerge that we've retired our previous online program.

Out with the old.
In with the new.

If you'd like to check it out, do it now. We plan to market this in a bundle with a pricier tag sometime next month but for now, you can sign up and have lifetime access for $39/mo.

Link in bio.

Questions?
Call or text Tiffany @ 405-923-2141

BE A NERD. 🤓
Next time you see your trainer or coach, ask them.....
....How many reps per week are recommended for growing lean muscle mass?
....How much cardio should I be doing?
.....What about metabolic resistance training? HIIT?
.... Is there a place for strength training (low rep/hella heavy weight) and how will that impact my physique?
....What about bodybuilding? Do my smaller muscle groups (IE biceps, triceps, shoulder, abs, calves, etc) need as much volume as the bigger ones like pecs, lats, legs and b***y?
....What happens to my body when I get on this treadmill for an hour? What is it using for energy? (Hint: It's not using your stored body fat.)
Whoever writes your programming should know every one of those answers and the science behind the why. What I schedule our athletes to do in the gym every week (or online via our virtual program) is well thought out, follows scientific guidelines vs. what I think will look cool or "feel really hard", and is in line with our mission, which is to facilitate as much lean muscle as possible, support a healthy metabolism (THIS IS KEY AND TOO MUCH CARDIO OR METCON WILL ANNIHILATE IT), and most importantly, settle you into some SERIOUS self-love.
Unless you have all the time in the world, a bottomless bank account, and titanium joints that are impervious to injury, PLEASE take a hard look at how you're spending your precious, FINITE energy.
"Anything" will not do.
Unless you don't care about actual results.
Did any of those questions above make you curious? Drop a comment and let's chat about it!

Lynx Olympic weightlifting bars for sale!
3 30 kilo bars (45 lbs)
3 15 kilo bars (33 lbs)

Great condition with fantastic spin once you clean them.

$125 each

Quicksilver:
/ˈkwikˌsilvər/
noun:
the liquid metal mercury.
used to describe something that moves or changes very quickly, or that is difficult to hold or contain. One of the seven elements of Alchemy, which touts itself as half science, half magic as it goes about the process of transformation. Quicksilver is known for its speed, mobility and power.

✨✨✨✨✨✨✨✨✨✨✨

What better way to describe a population of older adults who refuse to sit down and grow old?

This comprehensive online strength program is geared toward 50-somethings and up, but would benefit anyone new to the strength training game and wants something simple yet effective that they can do at home or in their local gym.

Limited equipment is needed as we guide you through eight weeks of programming via our online tutorials.

Questions?
Contact 405-923-2141

Ready to sign up?
Link in bio!

HOW MUCH DOES A HEALTHY BODY WEIGH?
(Answer below. Hint: Who cares?)
I have been a life-long scale stepper. First thing in the morning, bleary-eyed and in mah nakie, I've historically used it as a tool for whether or not I should eat more, less, or the same. But in the last couple of years, I've begun to demand better from myself.
I don't get on it every day anymore.
Or sometimes I'll step on mid-day covered in clothes....
All in an effort to remind myself that the number has 0.00 to do with my self-worth and that it alone is NOT an indicator of my body composition.
How do I FEEL? The scale should not tell me this answer.
How do I LOOK? The scale should not tell me this answer, either.
How do MY CLOTHES FIT? Again.... the scale is not the boss.
Attaining "health" isn't just about consuming less calories. Nor does it solely rest in how much I move my body every day. I find my healthiest weight somewhere between feeding my physical being enough food and far more importantly, fueling my mind and heart with images and messages that inspire my INTERNAL growth.
And that, my friends, is worth its weight in gold.
Do you weigh every day? Have you considered cutting that s**t OUT?

..... and the other trick is....
when one person's authentic vibe resonates with another, they find joy and relief in knowing they are safe.
Don't you ever wonder why some spaces and people feel like Cinderella's glass slipper and others simply do not..... no matter how hard you try to fit in? Pay attention to THAT.
Let's honor our uniqueness.
Celebrate our individual WHOness.
And once and for all, stop playing small.
Your soul's fingerprint is what defines you....
as a noun
and a complete sentence.

Non-rhetorical question....🤔
On a scale of 1-10, how do you feel every day?
My answer: Mostly pretty damn good. ALTHOUGH.... it ebbs and flows. I have to pay very close attention to my prodromes....little signals that nudge me a bit to say, "Hey, slow down" or, "This exercise is not good for you right now”, or, "You're too busy. Find some BE time soon."
I can ignore them.... the little flashing lights.... like I used to, or I can switch gears and save myself a whole lot of trouble.
My biggest culprits that derail my "Good" feeling:
💤Not enough sleep.
⚠️Too much volume in the gym.
😬Skipping too many days in the gym.
🥛Drinking cow's milk. (G*t damn I love it.)
💦Not enough water.
😩Too much interaction with humans.
🤦🏼‍♀️Not enough interaction with humans.
🧁Too much sugar (Read: Cupcakes. G*t damn I love them.)
🏋🏼‍♀️Too much work.
🙏🏽Not enough prayer/meditation.
🚶🏼‍♀️Not enough walking/outside time.
😳Worrying about what other people think of me.
🗣Gossiping.
👩🏼‍💻Engaging in the comments section of our local news outlets.
The list goes on. But I swear I'd walk across hot coals every day if it means I get to live just a little bit more free.
Tell me about your kryptonite. Is there something you could be doing differently that can take you closer to your higher self?

I was just sitting here thinking about a box jump.
Hell, it doesn't have to be a box. Maybe just the first riser of a staircase.... and how it feels to allow both feet to simultaneously leave the safety of ground, find yourself airborne for even the baby hiccup of a millisecond..... and land.... somewhere else.
Somewhere higher.
Somewhere.....
Different.
Plainly speaking, it's terrifying. But only the first time, because immediately, you remember that you DID IT and you can DO IT AGAIN and you've now built a baby hiccup's worth of faith in yourself and the next time it will feel a little less new and not nearly as scary.
And this, my loves, is where magic exists.... in three parts.
ONE: The impossible task: Brain convincing body it's okay to try. Feet feeling nailed to the floor, fearful to push themselves away from all that is familiar. Battle ensues between body and mind, and if yay sayer beats nay, gravity is defied and the wick which will burn toward transformation ignites.
TWO: Freedom in flight: Your brain goes quiet and soul takes center stage. There, in the air, you catch a glimpse of what birds must realize when they soar. I could type the word exhilarating here, but it's more than thrill. It's the beginning of self-actualization.
THREE: The summit: Upon landing, brain, body and soul become one. Beginning with your feet, the process of galvanization bleeds itself upward as the last of the rust in your veins is snuffed out.
There you stand on solid ground.... and there's no stopping what comes next:
Alchemy.
And you're pure gold, baby.

Why does exercise TYPE matter so much?
Because it plays a crucial role in how hormones are impacted post workout and THAT is the number one factor impacting metabolism.
Certain types of training will, over time, wreak havoc on stable hormones. The biggest perpetrators are....
✖️Long distance running or other steady state cardio.
✖️Too much HIIT.
✖️Too much high intensity weight training (lots of reps with very little rest).
✖️Overtraining in the weight room (Too much weekly volume).
It's a frustrating phenomenon to see your smart watch tell you that your last workout session burned 600 calories, yet two weeks later you can't figure out why you keep gaining weight, are feeling fluffy, aren't happy with what you see in the mirror, etc. And side note about the supposed calories burned during a workout: It's wildly inaccurate and grossly exaggerated.
What does an unstable hormone platform look like?
➖Metabolism slows down and your body focuses on retaining or increasing body fat, despite copious amounts of time spent exercising.
➖Food cravings that are impossible to ignore, which leads to a binge-eating scenario that no amount of will-power can overcome.
➖Irritability, lethargy, difficulty sleeping, digestive issues, no motivation to work out.
You know you're getting the right kind of exercise (and the right amount) if your body composition is where YOU want it (this looks different for everyone and your Instagram feed should never be your barometer) AND you feel satisfied and satiated with your current eating plan. Being constantly hungry or having uncontrollable food cravings (especially for sugar and other high-starch carbs) might be a sign that your exercise type is doing more harm than good.
Use exercise for the right reasons, focusing on a program that first and foremost promotes lean muscle mass. Use food to fuel your body and don't overly-restrict yourself or leave entire food groups out. And consider leisure-walking as opposed to running, which will further facilitate happy, healthy, hormonal balance.
Over time..... weeks then months then years then decades..... your whole entire being will reward you.