Page 3 – Pursuit Fitness

“Rising Tides Raise All Ships”

Mon, 06 Apr 2026 21:00:00 GMT

The other day I hopped on my weekly mentorship call. What struck me most wasn’t just everything my mentor had going on, it was how hearing him walk through his life shifted the way I saw my own.

For a moment, I stepped outside of my usual self-criticism and realized: maybe I’m not behind. Maybe I’m exactly where I need to be in the process.

But it also made me reflect on something deeper, the impact a single person can have on someone else’s trajectory.

When you come into contact with the right individual, someone operating at a level you aspire to, they expand your sense of what’s possible. It’s like they hand you a mental blueprint you didn’t even know existed. Suddenly, growth feels less abstract and more tangible… like a path you can actually walk.

For a long time, I thought I was drawn to certain environments.

What I didn’t fully consider was what actually creates those environments.

It starts with one person. One person with clarity, standards, and vision.

someone who can influence an entire room without saying much at all.

And when you consistently place yourself around people like that, something begins to shift.

Your mindset shifts.
Your standards shift.
What once felt out of reach starts to feel normal.

That’s the real impact proximity doesn’t just inspire you, it rewires you.

It makes you ask better questions.
It challenges your excuses.
It forces you to confront the gap between where you are and where you could be not in a discouraging way, but in a way that makes it feel possible.

I view Pursuit as a ship. Not a cruise ship but something a bit more authentic. Something built with intention and our own two hands. Like one of those old Viking ships, crafted by hand, designed to endure anything it faces because there is no one coming to save you.

Every person on this ship adds something valuable. Not just effort; but capability.

And that’s something I believe is rare in this life.

Because when you have a group of people committed to becoming more individually; together you’re not limited by where you start.

You’re defined by how far you’re willing to go.

And I know this:

With the right people, a clear vision, and high standards there’s no place this ship can’t go.

“Fall Down seven times, get up eight”

Wed, 11 Mar 2026 15:33:00 GMT

Yesterday I had a conversation with a patient at our office who is trying to find her way back to a healthier lifestyle.

We spent a lot of time talking about what she’s tried in the past. Most of it revolved around changing habits, improving nutrition, and adding some exercise.

When I sit down with someone who wants to make a complete 360-degree life change, I always like to understand what got them to the point they’re at today.

Often it takes a moment of reflection.

Maybe it’s “literally” looking at yourself in the mirror.

Maybe it’s getting bad news back from your doctor.

Or maybe you just wake up one day and think, “I want to feel better”.

What intrigued me about this individual is that she has done a lot in her journey. She’s incredibly hard-working. As much as she says she doesn’t know what to do, I know she does.

She listens to motivational speakers.

She understands that small habits create change over time.

She knows where she is—and where she wants to go.

The list goes on to create a good recipe for change.

She mentioned that she tried a six-week challenge at a local gym. The challenge included six weeks of group classes and some nutrition guidance.

I asked how she liked it.

She said it wasn’t for her.

Of course, I asked why.

She told me she didn’t like not knowing what to do. Everything felt rushed moving from one movement to the next. She felt like everyone else already knew what they were doing while she was just trying to keep up.

I think we all know this feeling. Exposing ourselves to new things and experiences to be left feeling like you don’t know what you are doing. I often feel this myself starting a new business.

Something powerful came out of our conversation.

It reminded me of something I struggle with myself in understanding its purpose:

The power of trying and failing until you get it right.

She may feel like she’s stuck on a hamster wheel that keeps spinning, but every once in a while, she throws herself off it.

She tries something new to see if it sticks.

And that matters.

I told her: what if you just haven’t found what works for you yet?

What if the goal isn’t perfection, but simply being willing to get uncomfortable… just to try?

To try for the sake of change.

To try for the sake of health.

To try for the sake of longevity.

You know the old quote: *If nothing changes, nothing changes.*

It’s simple.

But it’s also one of the most honest truths there is. I go back to that a lot in my own development.

We spend so much time trying to stay on the hamster wheel because it’s comfortable.

Eventually the momentum carries us along and life starts to blur.

Then something happens that knocks you off.

Maybe a family member gets sick.

Maybe your doctor tells you that you have diabetes.

Maybe that chronic pain makes you feel unbearable.

The list is endless.

At that moment you have a choice.

You can tell yourself that nothing works for you…

or you can tell yourself that you haven’t given up yet.

That you can still try today.

And try again tomorrow.

And maybe—just maybe—you’ll eventually find what works for you.

Maybe you’ll rewrite your story.

Maybe one day your story will inspire someone else to do the same.

I’m writing this because so many people give up and decide that this is just how their life is going to be. They hold on to it like it’s an identity. They believe that because they tried and didn’t succeed, their story is already written. And as I write this it brings tears to my eyes.

But here’s the truth.

The answer is in the becoming.

It’s in the continued effort of trying & failing before you ever succeed.

It’s in the day you look in the mirror and say, *“Fuck it… let’s just see what happens.”*

If it doesn’t work

You try again.

And again.

Despite failure.

Despite doubt.

Despite everything stacked against you.

Because you owe it to yourself to find out how far you can truly go in this life you were given.

I hope this serves as a reminder to Keep Going & to not give up on your Pursuit to better Health & Fitness.

,Coach Paul

Pursuit Fitness is the Lifeboat Against Chronic Disease

Wed, 25 Feb 2026 18:28:00 GMT

In 2020, I graduated from nursing school and began my career on a post–cardiac surgery floor. I cared for patients recovering from bypass surgeries, valve replacements, and heart attacks.

I loved learning about the heart.
I loved science.
I loved the patient interaction.
I loved hearing their stories.

But something didn’t sit right with me.

That same year, I started my journey as a coach. At the time, most people only knew me as the guy who liked to work out. Nobody knew where I came from.

Nobody knew that my whole childhood I struggled with obesity and severe asthma.
Nobody knew I was on Nightly nebulizer treatments. That I’ve probably tried every type of inhaler out there. That I would be off and on Weeks of Prednisone. That my Mom would have to stand around at football practice with my inhaler just to make sure I could Breath. That I often found my self at the doctors office with the constant fear of not being able to breathe.

I remember looking at my asthma doctor like he was Superman.

When I couldn’t breathe, he was there.

He helped me breathe.

As I got older, I slowly moved further away from that version of myself. Fitness changed my life. Slowly over time as the weight came off my asthma improved. But I never forgot what it felt like to fight for air. To look at myself and not want to be the “big kid” anymore.

The Hospital Taught Me Something

On the post cardiac surgery floor, I had an incredible nurse who helped guide me as a new grad. She was everything I aspired to become — knowledgeable, compassionate, deeply passionate about her work.

I wanted to feel what she felt.

But over time, I wasn’t finding that same passion.

I enjoyed taking care of patients. But I kept seeing the same pattern.

Patients would come in.
We would stabilize them.
We would discharge them as quickly as possible.
And then we would fill the bed again.

Over and over. The cycle would continue sometimes. I saw the same patient months later.

After some time I realized that’s how most of the healthcare system is. Fixing you just enough to have to come back. This is what you get with a treatment first approach. Which in some cases is needed, it’s certainly needed in a hospital. It’s certainly needed when you can’t breathe. But unfortunately that treatment first mentality has trickled into other areas of healthcare.

In 2020, while coaching at a local CrossFit gym, Jake walked into my class.

Jake weighed over 300 pounds.

A week earlier, he had been hospitalized with diabetic complications.

He didn’t walk into the gym because he loved fitness.
He walked in because he was scared.

He had been put on new medications and sent on his way.

At this time I quit my hospital job and went all in on coaching due to the impact I knew I could make on peoples lives far outweighing what I could do in the hospital.

After class, I told him I was building out a program that would bridge the gap between healthcare and fitness. A program where I could use what I learned as a nurse and apply it through coaching.

He agreed to get on a call.

We talked about his hospitalization.
We talked about his medications — Metformin for blood sugar, Lisinopril for blood pressure.
We talked about what those medications actually do and why he was prescribed them.

And then we talked about something different:

What if we worked towards him getting off the medications one day?
What if we changed the trajectory of his life?

The Vision Behind Pursuit Fitness

As coaches and nurses, we are the swim coaches. As Greg Glassman puts it, doctors are the lifeguards.

Lifeguards save you when you’re drowning.
Swim Coaches teach you how not to drown in the first place.

My asthma doctor was my lifeguard. He was there when I couldn’t breathe. No questions asked. He was my Superman.

But what changed my life was learning how to swim.

Teaching someone to swim — instead of watching them sink and wonder what’s going to happen — is where I knew I needed to be.

“We are the Lifeboat Against a tsumnami of Chronic Disease” – Glassman.

This is about advocacy.
This is about empowerment.
This is about prevention.

Why This Matters

Chronic disease is overwhelming our healthcare system.

A Chronic Disease is defined as conditions that last 1 year or more and require ongoing medical attention or limit activities of daily living or both.

“Chronic diseases such as heart disease, cancer, and diabetes are the leading causes of death and disability in the United States. They are also leading drivers of the nation’s $4.9 trillion in annual health care costs. Three in four American adults have at least one chronic condition, and over half have two or more chronic conditions.” – CDC

But here’s the truth:

Most chronic diseases are driven by lifestyle.

I’ve seen what happens when people wait until surgery is required.

I’ve also seen what happens when someone decides they’re done living that way.

Jake walked into my class willing to get better; he didn’t need another hospital bed.

He needed someone to help him build a new identity.

That’s what Pursuit Fitness is about.

It’s not about six-pack abs.
It’s not about aesthetics.

It’s about helping people breathe easier.
Move better.
Lower their risk.
Rewrite their story.

Because I know what it feels like to struggle for breath.

And if I can help someone avoid that feeling —

That’s impact.

Below is a Photo of Jake and I after we got to workout together. Truly a Full circle moment for me and one Ill forever hold close to my heart.

Source: Centers for Disease Control and Prevention— About Chronic Diseases page (Mar. 4, 2025). ( CDC )

Time

Wed, 18 Feb 2026 18:14:00 GMT

Time is a funny thing. We live in a world of go,go,go. We Workout to a clock. We rush to the next appointment. We Wait to clock out and clock in only to do the same things all over again.

In April of 2024, Lindsay and I sat down for our first real conversation about opening a gym. I asked her if it was okay for Taia to come with me. Because of how important the conversation was, I didn’t want to make any decisions without her—she would be impacted just as much as I would.

I’ll never forget that conversation.

For several years, my heart had been pulling me in a direction it knew was right.
Unfortunately, I kept resisting.

I was scared.

I was scared of not being able to provide the things my ego wanted—more money, newer things, the ability to buy the world for the people I cared about most. I lived in a constant push and pull: my heart trying to take me somewhere meaningful, and my ego telling me to stay put and be comfortable.

Little did I know, my heart was slowly winning.

I quit my hospital job in pursuit of something that felt real to me—coaching. Bridging the gap between fitness and healthcare.

I promised myself one thing: I would never let my dreams die.
That meant I had to keep going, above all else.

While working at 4 Elements, with the help of Dr. K and Moe, I opened my own LLC. I called it Pursuit Fitness, named after The Pursuit of Happiness —one of my favorite movies. https://youtu.be/4zTCd-k–7A?si=iNEeAmotVW2pqgq5

That scene when Will Smith tells his son “ Dont Ever Let somebody tell you, you can’t do something, not even me. Alright?” That scene I still reflect on to this day.

I trained patients upstairs in my nursing office.
Dr. K bought adjustable dumbbells, bands, and foam flooring—which didn’t quite stop the vibrations from some shaky legs.
I bought a Rogue-branded PVC pipe. Figured if it was the only one I had, it might as well be a cool pipe.

I taught and still do teach patients from all health backgrounds. They just need to be willing to get better. People who wanted to exercise but didn’t know where to start. People who didn’t want to go to a gym and felt safer inside a doctor’s office.

Those are my people.

With that PVC pipe, I taught foundational movement patterns like the squat, hinge, press. Sometimes I trained patients outside when the weather was nice.

Little did I know, I was setting the stage for what came next.

I remember Moe and I going to Kloter Farms to look at garage buildings we could possibly put behind Dr. K’s new office. That’s when I learned how expensive that process really was. So there I was, scrolling LoopNet, looking for spaces near the office. I didn’t need much—just something I could break even on with the clients I had.

I came close a few times. None of it panned out.

I simply couldn’t afford anything. That left me feeling stuck—and, at times, full of regret. Buried in debt from nursing school, only to realize that path wasn’t the one I needed anymore.

Time passed.

And I knew I had to make a move.

I needed to keep going.

So one day I told Taia,
“I think I’m going to reach out to Lindsay and see if she’d be interested in actually opening a gym with me.”

And there I was—sitting next to Taia, across from Lindsay, at Doro Coffee.

It was like I opened the door to a house on fire and walked straight in, just to see what would happen.

That conversation turned into many more.
A lot of meetings at Doro Coffee—even though Lindsay usually showed up with Dunkin’ cold brew because she likes that better (lol).

Months passed.

We worked with a mentor to get the business off the ground—someone I’ll always be grateful for. His name was Brooks. I believed that if we wanted to be great, we needed to learn from people who had already been where we were trying to go, and who had already made the mistakes we hadn’t yet.

In February of 2025, the foundation was set.

We held an open house that filled our small garage. There was a coffee guy, conversations everywhere, community, friends, and family all coming together to support us. Honestly, it still makes me emotional thinking about it.

We even got our first members that day—Cass and John. Lindsay and I will forever be grateful to you for believing in us before anyone else did.

From there, time passed.

I found myself on our mentorship calls realizing I needed less help with business—and more help with my relationship with myself.

To be honest, the business exposed me. It exposed my weaknesses and slowly started beating me from the inside out. The anxiety took over, and for a while, it was winning.

Some time passed.

And there I was again, knowing I had to do something. I needed to keep moving forward. But this time, I knew what I needed to do. I had already stepped into the burning house of fear—so why not open another door?

So there I was, sitting across from my therapist.

Talking about time.
Talking about patience.
Talking about relationships.
Talking about becoming a leader.
Talking about fitness.
Talking about fear.
Talking about immediate gratification.
Talking about my childhood.

The list goes on.

I tell you this because I’ve learned something that can’t be replaced.

Pursuit Fitness is not just a place where you come to exercise.

It’s a breeding ground for freedom & strength in all areas of life.

These are two Values I have learned that I hold close to my heart in our purpose and mission here at Pursuit.

Pursuit is a representation of what happens when you don’t give up on yourself.

You don’t just come here to work out.
You come here to become a better human being.
A better leader for your family and your friends.
To get healthy.
To feel better.
To move better.
To live better.

This is Fitness.

, Coach Paul

A Coaching and Programming Framework

Wed, 14 Jan 2026 16:43:00 GMT

For us a Good training day isn’t defined by how hard you can push—it’s defined by how well the work is set up so real coaching can happen along side the effort given. That means teaching, observing, and adjusting from start to finish. Once athletes are warmed up and moving the way they should, the real question becomes: how do we introduce intensity in a way that actually leads to adaptation?

What I’ve learned over the years is that intensity by itself isn’t the answer. What matters most is what an athlete has to demonstrate before intensity is added .

Inside our group classes—and through an individualized lens—I’ll never stop reinforcing the same three things:

MECHANICS
CONSISTENCY
INTENSITY

Everything we do starts there and is developed across a lifespan. Using this as our framework, let’s first talk about how we lay out the program, and then zoom out to the bigger picture.

How We Lay Out Our Programming

Our programming is written in 3–4 week training blocks . Within each block, we intentionally touch on three major areas:

Strength / weightlifting
Gymnastics and bodyweight strength
Conditioning across varying modalities

The goal of each block is simple: progress over four weeks . Each block builds on the one before it, which helps us avoid overtraining while giving athletes enough time to learn, practice, and refine movements—without things becoming stale or repetitive.

When you zoom in on a single block, our structure closely resembles a conjugate-style approach , originally developed by Coach Louie Simmons. I’ve written more in depth about how we apply the conjugate system at Pursuit Fitness, and I’ll link that blog here if you want a deeper breakdown.

This model allows us to continue building a strong foundation while still supporting life outside the gym. It’s not about maxing out all the time—it’s about sustainability and balance.

Within this framework, you’ll see us rotate through:

Heavy lifting, most often at sub maximal (Moderate to Heavy) loads
Dynamic, speed-focused efforts
Threshold-based conditioning in different formats
Aerobic base work to improve cardiovascular health and recovery between strength sessions
Dedicated recovery through cooldowns that include mobility and breath work

Looking at the Bigger Picture

When we step back and look at an entire year of training, the question becomes: did we improve work capacity across broad time and modal domains? Were we able to develop fitness even in the smallest ways over time?

Our program is intentionally biased toward general physical preparedness . That means fitness won’t always look the same throughout the year. You’ll experience different focuses, challenges, and expressions of fitness depending on the phase of training. We also include testing—not for competition’s sake—but to make sure we’re actually moving the needle long term, not just chasing short-term wins.

Why Structure Matters

How the program is written matters—but what matters even more is that coaching can happen from start to finish , especially as intensity increases.

I could write the most well-thought-out program in the world, but if athletes don’t understand why they’re doing what they’re doing, it won’t last. Understanding creates buy-in. Buy-in creates consistency. And consistency, more than anything else, is what drives results.

Last week, I shared a graph from Greg Glassman that outlines three ways to evaluate a fitness program: safety, efficacy, and efficiency . He refers to this as evidence-based fitness—training that can be measured, observed, and repeated.

Here’s how we look at those ideas.

Efficacy

Efficacy asks: What did you actually get from the work you put in?

If we’re serious about lifelong fitness, we have to look beyond just “feeling better.” Maybe blood markers improved. Maybe body fat went down while lean muscle increased. Maybe strength numbers climbed across major lifts. Those outcomes matter.

Efficiency

Efficiency looks at how long it takes to see meaningful progress. Getting your first strict pull-up in year one versus year three is a huge difference—not just in fitness, but in long-term health and movement potential.

Safety

Safety asks the hardest question: Who stayed healthy?

Programming in four-week blocks allows us to constantly reassess and adjust. It gives us smaller windows to ensure what we’re doing in the gym translates to pain-free, confident movement outside of it.

Where the Magic Actually Happens

Once the program is written and we step onto the floor, that’s where the real work begins.

By focusing on mechanics first, building consistency, and then layering in intensity, we’re able to find the balance between technique and threshold. That balance is what leads to long-term adaptations—more efficient movement, better output, and increased work capacity across broad time and modal domains.

That’s fitness to me.

Coaching that balance—especially in a group setting—is an art. It’s something you only get better at by doing. And it’s exactly what we mean when we talk about The Pursuit .

In this week’s YouTube video, I included a clip of our morning crew transitioning from the general warm-up into specific work and then into the strength portion of the day. I’m not a professional filmer—the phone stays in one spot—so bear with me. My main focus is becoming a better coach, and I’m trusting that the more I record myself, the better everything else will get along the way including my camera skills lol.

The Specific Warm Up

Tue, 30 Dec 2025 15:44:00 GMT

Last week in our blog post, we touched on the importance of the general warm-up. For more on what that may look like here is our general front squat warm up from last week if you have not seen it: https://youtube.com/shorts/FVqSrOfKIuk?si=UxxqlRRSSA6ujtKN

Not only as a way for athletes to access the ranges of motion needed for the workout, but also as a tool for coaches to begin the conversation around how athletes are feeling, both subjectively and objectively. This helps us map out what the day may look like for each athlete.

Once we complete the general warm-up, we begin transitioning into more specific movement patterns. Often, this includes identifying a main movement and spending additional time on it using a progressive approach. This is where athletes truly develop and where modifications can be made based on injuries/ limitations etc. But generally if an athlete can move through a range of motion pain free this is their time to practice and develop that range of motion depending on the day’s intention we will modify it as needed from there on an individual basis.

As we work toward achieving optimal mechanics done consistently, most of this time is spent with a PVC pipe or an empty barbell. Whether a heavy day is programmed or the lift is being used within a conditioning piece, both scenarios apply intensity…either through load or threshold. This makes it even more important to continually reinforce that mechanics done consistently allow for proper intensity . At the end of the day, we aren’t just looking for intensity … we’re looking for Safety, efficacy and efficiency, all things that deliver better technique.

The Below Graph is interpreted by Coach Greg Glassman in an Article you can find here: https://www.crossfit.com/essentials/technique

Think about when Coach Bill Belichick tells his athletes to “do your job.” In this case, an athlete’s job is to move well as often as possible to elicit the best adaptations over a lifetime. Often, it’s up to us as coaches to show and uphold that standard in whatever the movement is and have our athletes work towards it while showing empathy, honesty and most importantly that we care.

For athletes who are already proficient movers or who have been training for a long time, this process is still incredibly valuable. It provides an opportunity to refine weak areas and improve efficiency. In fact, coaching athletes who already move well is often where the greatest adaptations occur—through subtle teaching, observing, and correcting. Even the best movers can move better.

That’s one of the things I’ve always loved about fitness: no matter how fit you are, there’s always room for improvement—as long as you’re willing to leave your ego at the door.

In today’s video, I give an example of what our specific warm-up might look like as we build off last week’s general warm-up for the front squat.

See Video here: https://youtube.com/shorts/UugNecwuIZs?si=GwZFIvwstbFuGNAs

In next week’s blog post, we’ll discuss how we typically structure our strength and conditioning work to allow for optimal results—and, just as importantly, to allow coaching to take place while athletes are moving through relative intensity. This is something that’s often missed in a group class setting. Something that is truly an art.

,Coach Paul

Warm-Up with Us at Pursuit Fitness

Tue, 16 Dec 2025 16:48:00 GMT

Part 1: Our Warm-Up Protocol

This is a multi-part blog series where we break down how we structure training at Pursuit Fitness.

1: Warm-Up Protocols
2: Strength & Conditioning

3: Cool Down & Recovery

Each phase plays a vital role in how we help our athletes move better, feel better, and ultimately live better lives.

The Warm-Up: Setting the To NE

For years in my own training, I spent a lot of time warming up. I genuinely enjoyed being in the gym and taking time to get both my body and mindset for the work ahead. Over the years Ive understood that just like your training is mapped out its important that you have a warm up ready to go so you are not wasting time in the gym and you are preparing the body properly for the task at hand.

A proper warm-up is crucial. It sets the tone not only for you as an athlete, but for us as coaches. It allows you to feel how your body is moving that day and gives you an honest starting point for how you should approach the session.

From a coaching standpoint, the warm-up tells us everything before the real work begins. It’s where we ask:

How are you feeling today?
How did you sleep?
Did you eat?
Is anything bothering you physically or mentally?

With that being said, we train to live better lives, to feel better, and most importantly, to leave the gym as better humans than when we walked in and the Warm up plays a major part in that.

Why the Warm-Up Matters

At Pursuit Fitness, we implement efficient and intentional warm-ups in both our group classes and 1-on-1 training sessions. Simply put, a warm-up does not need to be longer than 10–15 minutes to be effective.

I remember when I first started CrossFit, a popular tagline was:

“Our warm-up is your workout.”

I always found that funny because, for many people, warming up meant 10–20 minutes of steady-state cardio. That’s exactly what I did when I first stepped into a commercial gym.

While this approach does increase heart rate and body temperature, it falls short of developing long-term fitness and resilience.

For a warm-up to truly improve performance, reduce injury risk, and build fitness, it must:

Increase body temperature and heart rate
Improve muscle elasticity and contractibility
Take the body through full ranges of motion
Reinforce fundamental movement patterns
Stimulate the respiratory and cardiovascular systems
Activate the nervous system (coordination, balance, reaction time)
Prepare us physically, mentally, and emotionally for training

“Hopping on a bike or jogging on a treadmill only checks the first box. On the other hand, a long laundry list of mobility drills may hit more points, but it’s tedious, inefficient, and unrealistic to stick with” – Stephane Rochet

Our Approach: Simple and Intentional

At Pursuit Fitness, we keep it simple. Every warm-up has two parts :

The General Warm-Up
The Specific Warm-Up

The General Warm-Up

The general warm-up is built around:

Raising heart rate
Increasing blood flow
Moving through ranges of motion that relate directly to the day’s training

See An Example: Heavy Lower Body Day

Main Lift:
Every 3 minutes x 4 working sets (building to heavy)

5 Front Squats (anterior-focused)
– Rest 30 seconds-

20–25 Banded Pull-Throughs (posterior-focused)

General Warm-Up Structure for a Strength Based Day

Machine Work (90 seconds–2 minutes)
Light to moderate effort on a bike, rower, or ski erg to elevate heart rate and get blood moving through the tissues.
Dynamic Mobility

Biphasic Hip Flexor Stretch

30 seconds of dynamic pulses into 30 seconds static hold

Activation & Movement Prep
2 Rounds:
- 3 Bird Dogs per side
- 5 Glute Bridges with a 1-second pause at the top
- 10 Driver Squats to simulate the upright torso needed for the front squat

This phase allows us to gradually introduce the main movers of the day: our midline, anterior lower body, and posterior chain.

For Full Video on what this may look like click here:

Coming Up in Part 2

In the next blog, we’ll dive into how we transition from a general warm-up into our specific warm up. Emphasizing it’s importance in developing mechanics before no matter the movement.

If you train with us, this process should feel familiar. If you don’t, this is a glimpse into how we help athletes move with purpose every single day.

, Coach Paul

Developing Safe & Efficient Movement Begins With the Midline

Mon, 08 Dec 2025 22:10:00 GMT

The midline includes the abdominals, obliques, spinal erectors, hips, and pelvis — all working together as a strong foundation that allows you to generate power and resist forces that try to knock you out of position.

When it comes to building safe, efficient, and powerful movement patterns, everything starts at the same place: the midline . Consider it the foundation to your home and we will explore this concept in todays blog.

Most of what we do in the gym carries directly into everyday life. Picking up kids, moving furniture, getting off the floor, carrying groceries — it all relies on the same mechanics. That’s why midline stability isn’t just about keeping your spine straight during a lift. It’s about your body’s ability to resist unwanted movement when external forces act on you.

Your midline sits at the center of everything you do — both inside the gym and out of it.

Can YOU Control Your Midline?

Here are a few simple tests you can try right now:

Can you lift your arms overhead without flaring your ribs?
Can you hold a hollow position without losing lower-back contact with the floor?
Can you stand on one leg without your hips tipping or shifting?

If any of these break down, your midline isn’t doing its job.

So What is the Midline in Relation to Movement?

CrossFit published a two-part series on midline stability. The first part breaks down common definitions of the “core” — and shows how most are too narrow and miss what actually matters.

The second part dives deeper into the relationship between midline stability, posture, and power. It highlights that real-world forces don’t always act on the body evenly or symmetrically.

CrossFit puts it perfectly:

“Not every posture we assume occurs in an environment where forces act on the body longitudinally or symmetrically. Our muscles must contract differently on each side to maintain proper core position against angular or uneven forces.”

This perspective shifts the conversation from core strength to core function — how the midline behaves during real-life movement under uneven, unpredictable forces.

This concept guides everything we do at Pursuit Fitness when training midline stability.

Why Midline Stability Matters

Midline stability isn’t only about producing power for lifts. It affects how you stand, sit, walk, carry things, and move in awkward or unexpected situations — which is, essentially, real life.

Real-world movement is rarely symmetrical. Forces might be:

coming from the side
coming at an angle
pulling your torso into rotation
loading one shoulder or hip more than the other

Your core has to contract differently on each side to keep your torso stable. That’s what allows you to maintain posture and control even under uneven or awkward forces.

Power Leaks Through an Unstable Midline

Your midline is like the foundation of a house . Once the foundation is set, everything else can be built on it. If the foundation is weak, the structure collapses.

Same with your body.

In class, think of an athlete whose torso falls forward in a clean or whose lower back rounds in a deadlift. No matter how strong their legs are, all the power disappears the moment the midline gives way. Thus making us more prone to injury.

Midline Stability Isn’t Just Strength

A huge misconception is that midline stability only matters when lifting heavy objects. In reality, something as simple as raising an arm overhead can reveal midline weakness.

Often, midline failure isn’t about strength alone. It can also come from:

limited mobility
poor flexibility
ineffective breathing mechanics
lack of positional awareness

When your midline fails, it’s usually because one piece of the puzzle is missing.

Training the Midline at Pursuit

Many people default to a higher volume of sit-ups, crunches, V-ups, or toes-to-bars when they want a “strong core.” Those movements have value — especially for certain gymnastics skills— but we are leaving a lot on the table, not training our midline in a vast amount of ways. Specially ways that resist force this is where strength is built.

To develop a midline that works in the real world, we train through every plane of motion :

1. Sagittal Plane (Forward & Backward)

Think: Sit-ups, V-ups, Toes-to-Bar, Hollow body work
Trains: Anti-flexion & anti-extension
(Resisting rounding forward or arching backward)

2. Frontal Plane (Side-to-Side)

Think: Side planks, Side bends, Suitcase carries, Single-arm overhead holds
Trains: Anti-lateral flexion
(Crucial for running, lunging, and uneven loading)

3. Transverse Plane (Rotational & Anti-Rotation)

Think: Russian twists, Bicycle crunches, Pallof press, Single-arm carries, Med-ball rotation
Trains: Rotational control
(The piece most people lack)

4. Multiplanar Stability (Mixed Movements)

Think: Bird dogs, Deadbugs, Glute bridges, Planks & variations
Trains: Integrated joint control
(Coordinating and stabilizing multiple joints at once)

The Pursuit Approach

At Pursuit Fitness, we train the midline with intention and purpose. We train it to make you stronger, safer, and more capable in every direction life pulls you.

A strong midline isn’t something you feel only during workouts, it’s something you feel when life gets heavy, awkward, or unpredictable.

That’s real fitness.
That’s Pursuit.

Understanding the Stages of Readiness: Why Real Change Starts With Honesty

Mon, 01 Dec 2025 18:33:00 GMT

On this week’s blog, I wanted to touch on the Stages of Readiness (also known as the Stages of Change Theory).

Now that we’re officially in the holiday season, fitness and health messaging is everywhere — Facebook ads, commercials, posters while you shop — all pushing the idea of a “NEW YEAR… NEW YOU” without offering any real context about what it means to be healthy, to age well, and to live a life where you can do the things you love for as long as possible. In other words, to stay out of the nursing home.

Just the other day I got an email from Orange theory telling me that if I commit for one month, I get the next one free. The mind games are endless. These companies know motivation fades. They know that nothing changes unless we change our habits, our lifestyle, and the smallest daily actions that actually move the needle forward.

What Is the Stages of Change Theory?

The Stages of Change Theory explains how people progress through a series of steps when changing problematic behaviors or adopting new, healthier ones. The stages are:

Precontemplation — No intention of changing. The individual may not even recognize the behavior as problematic.
Contemplation — Awareness emerges. The person starts thinking about change but hasn’t committed yet.
Preparation — The individual intends to take action soon and begins planning.
Action — Actual behavior change takes place through intentional strategies and new habits.
Maintenance — Sustaining the new behavior over time while working to prevent relapse.
Relapse — A return to old habits, which is a normal part of the process, not a failure.

Lets Look at Maintenance

“Exercise” for me has been a lifelong commitment — I’ve lived in the maintenance stage for years. And to this day what keeps me from falling back is why I started. I still remember what it felt like to grow up enduring childhood obesity. I remember taking my shirt off in front of my parents’ mirror and crying, wondering why I felt the way I did. I wondered if I’d spend my life using a nebulizer or relying on rescue inhalers every time I exercised. Or being on Prednisone off and on for the rest of my life. I wondered why I was bigger than most of my friends. The list is endless.

Ironically, as I kept going, exercise became my escape. It gave me identity, direction, and a sense of control. It helped me grow physically and gave me opportunities I never thought I’d have.

Now Lets flip the script and discuss something I believe to be extremely important:

And that is Action.

You have a thought — put that thought to the test and act on it.
Simple, right? But if it were easy, everyone would do it.

Why I Say “Exercise” and Not “Fitness”

I say exercise because fitness, to me, is bigger than workouts.
Fitness is what we pursue daily to become better human beings.
It’s what keeps us healthy for our loved ones.
It’s what allows us to fight chronic disease, maintain our mental health, and stay in the game for the long haul.

As a coach, what humbles me most are the things I struggle with. The things I have to stare down and acknowledge as being real.

It brings me right back to being 12 years old, 30 pounds overweight, staring in the mirror wondering how I got there — knowing deep down that all I wanted was to feel better. Nothing stopped me from doing sit-ups and push-ups back then. The action was simple.

But mental health… that’s a different story. And this is why Fitness is much more than hosting a daily workout for people to me.

In 2024, I sat at a local Coffee shop with our team from 4 Elements Direct Primary Care. We shared our goals for the year, and mine was simple:
Work on my mental health.

Now we’re about to hit 2026, and I just reached out to a therapist to see if she was taking new clients.

Two years of going back and forth — telling myself I needed some help, then convincing myself I didn’t.

And here’s the truth:
These things aren’t fixed by the computer.
They’re not fixed by self-help books.
Not by AI.

They’re fixed by acknowledging your struggles.
By asking for help from real human beings.
By committing to growth — even when it drags you into the trenches you must be willing to keep going.

Why Our Gym Is Different

This is exactly why we are different — not just from gyms in our area, but from gyms in general. We don’t just specialize in exercise. We specialize in fitness across the continuum from Sickness to Wellness and everything in between.

A coach I respect, Cody Smith, recently posted something that resonated deeply with me as a gym owner:

Clients can now get GLP-1 medications from their doctor.
AI-powered meal plans.
AI-powered workouts.
Cheap macro plans.
And weight loss clinics everywhere.

These things aren’t the enemy.
They eliminate shallow, low-value coaching.

Because what we do is different.

We specialize in fitness.
We don’t just host a daily workout.
We educate.
We build intentional programs from within.
We coach behavior and identity for people who want more.
We collaborate with local practitioners.
We provide a real roadmap for longevity — starting the moment you walk through the door I will personally hold your hand. Because I know this shit is hard you just have to be willing to go through the trenches. This is Transformation, this is where real stories are created. You know the ones you see on TV, thinking they are impossible.

We view fitness as the prescription to move, feel, and live better over your entire lifespan.

And that’s the journey — through all the stages of readiness — that we walk with you.

,Coach Paul

Fitness is lived, Not Sold.

Mon, 24 Nov 2025 18:18:00 GMT

The other day, I came across a YouTube video from Coach Pat Barber, a Level 4 CrossFit Coach who I’ve learned a lot from simply by what he shares. In one of his videos, he uncovers his view on fitness and how it’s portrayed in today’s world. I thought it was beautifully put together and incredibly well said, so I wanted to expand on some of the ideas he brought up and connect them with my own story. Even if just one person reads this and finds something useful, I hope it helps serve them in their fitness journey.

To begin, CrossFit founder Greg Glassman defined fitness years ago in a way no one really had before:
“Increased work capacity across broad time and modal domains.”

What makes this powerful is that now we have something measurable, observable, and repeatable.

You can test it.
You can track it.
You can see it change.

And this matters not just for fitness, but for health—especially when you zoom out and look at these measures across a lifespan. Suddenly, fitness isn’t just about today’s workout. It becomes a long-term investment in your quality of life.

Now contrast that with what Pat pointed out when he did a simple Google search. Fitness is defined as:
“The condition of being physically fit and healthy.”

That definition doesn’t give you much. As Coach Barber states, “It’s trying to define the word using the same word.” And in a world where fitness is intentionally complicated—where we’re bombarded with trends, gimmicks, and promises of quick results—that kind of vague definition doesn’t help anybody.

So Coach Barber takes it a step further and searches: “What is the state of being fit?”

The answer he finds is:

“Being fit means having the physical and mental capacity to perform daily activities with energy and alertness, while also having the strength and stamina to enjoy leisure activities or handle unexpected demands. It reflects the health and strength of the heart, lungs, and muscles, and involves components like cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.”

Now we’re onto something, wouldn’t you say?

Because this definition finally speaks to what fitness feels like—not just how it looks or how it’s marketed.

It’s capacity.
It’s capability.
It’s being able to live your life saying “yes” to a life with purpose and meaning.

It’s an experience.
And each one of us has our own experience in this pursuit.

When I was 12 years old, I began my fitness journey. Looking back, I knew—even then—that I needed to exercise to feel better. But if I’m being honest, I also wanted to look better. Which is interesting, because the idea of looking better is a major driver and often what’s being sold to you in the form of “6-pack abs,” “toned muscles,” “looking sexier,” “bigger muscles,” “bigger butt”—the list goes on. It’s what grabs the most attention, and unfortunately, it’s what people tend to care about the most. That often relates to how other people perceive you or how you get treated based on how you look.

I say this because I was tired of wearing oversized T-shirts.
Tired of pulling my shirt away from my stomach when I started to sweat.
Tired of being seen as the “big kid” or being made fun of for being overweight.

These things became my motivator to start.

What’s interesting is that I had asthma. I was 30 pounds overweight at 12 years old. I had nebulizer treatments every week. Inhalers at football practice. Yet the idea of “feeling better” only came once I took action.

It wasn’t until I laid down on the living room floor each night to do sit-ups and push-ups that I felt myself begin to breathe better. The nebulizer treatments slowly faded away, the weight came off, and the inhalers gradually disappeared at football practice. One day, I felt myself escape from the person I was, and the idea of looking better took a back seat as I began to wonder:
What if I kept going? What if I didn’t give up? What’s possible?

With that in mind, I feel lucky I began my fitness journey so young. I didn’t have a phone. I barely used the computer. I wasn’t exposed to endless marketing—90-day challenges, quick fixes, six-pack routines, fad workouts. Instead, I simply did what I knew I could do.

And what worked was action.

Doing something instead of nothing.
Telling myself, “Hey, maybe while I watch TV at night, I can do a few push-ups and sit-ups.”

Those reps became sets.
Those nights became weeks.
Those weeks became momentum.

I believe my lived fitness experiences are what have shaped me into the coach I am today. I believe that looking better is something we all strive for—and can be a powerful tool to get someone into that readiness-to-change stage. However, eventually, the goal of looking a certain way loses its power. That’s when your deeper “why” has to take over. That’s when fitness stops being about mirrors and starts being about moments—what you can do, how you show up, and who you become. Pursuit was built on that truth.

And this brings us back to Glassman’s definition—and to Pat Barber’s reminder that fitness doesn’t need to be complicated as he breaks it down even further.

Fitness is:
Work Capacity Across Broad Time and Modal Domains.

Work Capacity = Whenever you want
Life doesn’t care about aesthetics.
Life cares about whether you can do the work when it matters.

When your kid wants to play.
When you need to carry groceries.
When stress hits.
When adventure calls.

Work capacity is your ability to show up whenever you want—
and whenever life demands it.

Broad Times = However you want
Fitness should meet you where you are.
Whether it’s a 3-minute sprint, a 30-minute circuit, or a slow hour-long hike—
it all counts.

You don’t need to fit a mold.
You need to build capacity across your range—however you want.

Modal Domains = Whatever you want
Fitness can come from anything: lifting, running, dancing, carrying, playing, moving.
Whatever you want—because the human body thrives on variety, not perfection.

Through writing this, I realized that Pursuit Fitness is everything I have lived through my fitness journey. We practice what we preach. We live through our fitness. It shapes us and turns us into better human beings. We set the standard for moving, feeling, and living better. And our mission is—and always will be—to improve your quality of life through what we know best: Fitness and Health done across a lifespan, with the constant question to ponder… What would happen if we kept going?

In short:
Fitness is freedom.
Fitness is capability.
Fitness is lived, not sold.

—Coach Paul

For more on Coach Pat Barber’s video: here is the link to his video ��
https://youtu.be/SrSDnrN2O-g?si=rrqNxWbqz65KuRg6

PART 3: WHAT FUEL DOES YOUR BODY USE?

Thu, 11 Sep 2025 19:55:00 GMT

THE THREE KEY COMPONENTS OF AEROBIC ENERGY PRODUCTION

RECAP: So far in the Blog series…

Part 1: We covered Oxygen Supply —how your heart and lungs deliver oxygen to your muscles.
Part 2: We broke down Oxygen Utilization —how your mitochondria use that oxygen to create energy.

Now its time to answer What kind of fuel does your body actually burn to create that energy?

Because understanding fuel selection isn’t just for elite athletes—it’s key for anyone who wants better endurance, fewer energy crashes, and faster recovery.

THE TWO MAIN FUEL SOURCES

Your body can use multiple types of fuel, but during aerobic activity, it mainly runs on:

1. Carbohydrates (Carbs)

Stored in the muscles and liver as glycogen
Used during moderate to high-intensity activity
Burns quickly and efficiently
Supports speed, power, and high-intensity intervals

As coach Jason Brown often notes in his energy systems programming:
Carbs are the primary fuel when the intensity goes up—and they’re critical for strength and power athletes too.

2. Fat

Stored in fat cells all over the body—even lean athletes have plenty
Burns slowly and steadily
Used most during low-intensity, steady-state efforts like Zone 2 training
Requires more oxygen and time to turn into energy

According to Joel Jamieson , author of Ultimate MMA Conditioning :
The ability to efficiently burn fat is one of the most important markers of long-term endurance performance and recovery.

HOW YOUR BODY DECIDES WHICH FUEL TO USE

Your body doesn’t just switch between fat and carbs—it blends them.
The exact mix depends on:

WHY FUEL USAGE MATTERS

Training your body to burn fat more efficiently has serious benefits:

✅ You conserve limited glycogen (carbs)

Your body has a small carb tank. Once it’s empty, fatigue hits hard.

✅ You increase endurance

More fat usage = less chance of “hitting the wall”

✅ You recover faster

Fat-burning athletes experience less metabolic stress after workouts

CARBS STILL MATTER

Don’t make the mistake of thinking carbs are “bad.”
They’re essential for:

High-intensity workouts
Competition and race efforts
Strength and power training

Jason Brown emphasizes this in his hybrid programs:

“You need enough carbs to fuel your CNS and power output, especially if you’re lifting heavy or sprinting.”

NOTE:

Fuel before and after your hard sessions. For low-intensity Zone 2? You can sometimes train fasted to boost fat adaptation—just don’t overdo it.

TRAINING TO BURN FAT BETTER

Here’s how to make your body more metabolically flexible (i.e., better at switching between fuel sources):

✅ Zone 2 Endurance Work

Builds mitochondria (your energy engines)
Boosts capillary density
Improves fat oxidation
Joel Jamieson often prescribes this as the base of any well-rounded conditioning plan.

✅ Controlled Fasted Training

Light workouts (like walking or easy cycling) before breakfast
Can increase fat-burning enzymes—but should be done sparingly and strategically

✅ Nutrient Timing

Fuel with carbs around workouts
Don’t overload on sugar the rest of the day

PUTTING IT ALL TOGETHER

Let’s review the full picture of aerobic energy:

When all three are trained together, you build a high-performance aerobic engine that lasts longer, works smarter, and recovers faster.

References:

Part 2: Oxygen Utilization

Thu, 28 Aug 2025 16:48:00 GMT

THE THREE KEY COMPONENTS OF AEROBIC ENERGY PRODUCTION

Last Time…

Last week, we broke down the first key component of aerobic energy production: Oxygen Supply. How effectively your heart and vascular system deliver oxygen to your muscles. Today, we’re moving on to the next piece of the puzzle: Oxygen Utilization.

Delivering oxygen is only half the battle. Once it reaches the working muscles, your body has to actually use it and how well you do that can be the difference between hitting the wall or pushing through it.

What Is Oxygen Utilization?

When you breathe in, your body brings oxygen to your muscles through your blood.
But your muscles have to use that oxygen to make energy.

This happens inside tiny parts of your muscle cells called mitochondria
Remember them in class as the “powerhouses” of the cell because they help make energy!

Think of it like this:

Oxygen = Fuel
Mitochondria = Engine
Energy = What powers your body to move!

The more mitochondria you have—and the better they work—the more energy your body can make. That means you can run, bike, or swim longer and stronger without getting tired so fast.

Why Is This Important?

Even if your heart is doing a great job sending oxygen to your muscles, it doesn’t help much if your muscles can’t use it well.

It’s like filling a race car with fuel, but the engine is broken. The car won’t go fast!

If your muscles get better at using oxygen, you will:

Greater energy output at lower effort levels
Higher lactate thresholds (you can go harder, longer)
Faster recovery between efforts
Reduced reliance on anaerobic (less efficient) energy systems

How Can You Get Better at Using Oxygen?

Good news! You can train your muscles to use oxygen better by doing certain types of exercise. Here are two great ways:

1. Zone 2 Training (Easy, Steady Workouts)

This means doing slow and steady exercise—like biking, jogging, or swimming—without going too hard.
If your heart rate is between 130–150 beats per minute, you’re likely in Zone 2.

Doing this helps:

Build more mitochondria
Teach your body to use fat for fuel
Make your muscles more efficient

Result: More energy with less tiredness!

2. High-Intensity Intervals (Short, Hard Workouts)

These are quick bursts of hard effort, like sprinting or biking fast, for 30 seconds to 4 minutes. Then you rest and do it again.

This type of training helps:

Grow mitochondria in your fast-twitch muscles (the ones that help you move quickly)
Boost the enzymes that help your muscles use oxygen better

Example workouts:

4 rounds of 4 minutes hard, then rest
30 seconds hard, 30 seconds rest—repeat 6–8 times

These should be challenging but not too hard. Always take time to rest and recover after.

Capillaries: Tiny Oxygen Roads

There’s one more cool part to this puzzle: capillaries.
These are tiny blood vessels that bring oxygen right to your muscle cells.

More capillaries = more oxygen delivery = better energy!

Zone 2 training helps your body build more capillaries over time.

Putting It All Together

Imagine this:

Oxygen supply is like the delivery truck bringing oxygen.
Oxygen utilization is like the factory that turns oxygen into energy.

If the truck delivers the fuel, but the factory can’t use it… your body won’t work well.

But if you train both:

Easy, steady workouts (Zone 2)
Short, hard intervals

…then your body becomes a powerful energy machine!

Next Time: What Fuel Does Your Body Use?

In the final part of this series, we’ll talk about what kinds of fuel your body uses (like carbs and fat) and how to keep your energy strong during workouts.

Stay tuned!
— The Pursuit Team

REFERENCES

Andersen, P., & Henriksson, J. (1977). Capillary supply of the quadriceps femoris muscle of man: Adaptive response to exercise. Journal of Physiology , 270(3), 677–690. https://doi.org/10.1113/jphysiol.1977.sp011978
Burgomaster, K. A., Howarth, K. R., Phillips, S. M., et al. (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. Journal of Physiology , 586(1), 151–160. https://doi.org/10.1113/jphysiol.2007.142109
Granata, C., Oliveira, R. S., Little, J. P., & Bishop, D. J. (2018). Training intensity modulates changes in PGC‐1α and p53 protein content and mitochondrial respiration, but not markers of mitochondrial content in human skeletal muscle. FASEB Journal , 32(1), 164–175. https://doi.org/10.1096/fj.201700446RR
Holloszy, J. O. (1967). Biochemical adaptations in muscle: Effects of exercise on mitochondrial oxygen uptake and respiratory enzyme activity in skeletal muscle. Journal of Biological Chemistry , 242(9), 2278–2282. https://doi.org/10.1016/S0021-9258(18)96037-2
Robinson, M. M., Dasari, S., Konopka, A. R., et al. (2017). Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. Cell Metabolism , 25(3), 581–592. https://doi.org/10.1016/j.cmet.2017.02.009

Few our last article here: /gym-news/aerobic-energy-production-components/

The Three Key Components of Aerobic Energy Production (PART 1: Oxygen Supply)

Thu, 14 Aug 2025 13:56:00 GMT

Last week, we explored why developing your aerobic system is just as vital as strength training in our program here at Pursuit. In the coming weeks, we’re going to break down the three key components of aerobic energy production:

Oxygen Supply
Oxygen Utilization
Substrate Availability

Today, let’s dive into the first one : Oxygen Supply and how to improve it.

What Is Oxygen Supply?

Oxygen supply refers to how much oxygenated blood your heart can pump out and how efficiently that blood is delivered to your working muscles through your vascular system.
This process is driven by cardiac output, which is the amount of blood your heart pumps per minute. Improving cardiac output means improving both how much blood your heart can pump with each beat, and how effectively your vascular system delivers that blood throughout the body.

When we increase oxygen supply, we not only improve endurance and recovery, but also support overall heart health—lowering resting heart rate, reducing average blood pressure, and promoting longevity (George et al., 2018).

How Do We Improve Oxygen Supply

To begin, we can use the Cardiac Output Method , which we covered in a previous post: �� Building the Hedge Against Disease .

This method involves longer-duration, low-to-moderate intensity training, often referred to as Zone 2 efforts. Training in Zone 2 typically means staying within a heart rate range of 130–150 BPM, depending on your fitness level, and working at a pace where you can still carry on a conversation.

This style of training promotes a specific adaptation called eccentric cardiac hypertrophy , which is an enlargement of the left ventricular cavity of the heart. A larger cavity means your heart can hold and pump more blood per beat, improving stroke volume and overall cardiac efficiency (D’Andrea et al., 2007; Utomi et al., 2013).

If your heart rate climbs too high during this type of training, the heart doesn’t have enough time to fully fill between beats, so we want to stay in that sweet spot to allow for maximum benefit.

Why It Matters

Not only does this training improve how well your heart functions, but it also stimulates the growth of new blood vessels—improving oxygen delivery to your muscles. This leads to better recovery, reduced soreness, and more resilience on those higher-intensity training days (Vega et al., 2017).

Cardiac Power Intervals

Another effective strategy for increasing oxygen supply is through Cardiac Power Intervals . These are high-intensity efforts followed by rest.

Unlike the Cardiac Output Method, which promotes eccentric hypertrophy, these intervals stimulate concentric cardiac hypertrophy —where the walls of the heart become thicker and stronger (Spence et al., 2011). Instead of increasing the size of the chamber, this adaptation improves how forcefully the heart contracts with each beat.

This improves cardiac endurance at higher heart rates and increases the density of mitochondria in the heart muscle, allowing the heart to use oxygen more effectively even during intense efforts (Chong et al., 2020; Nunes et al., 2020).

Putting It All Together

Whether you’re building a bigger heart with Zone 2 work or training it to pump harder with high-intensity intervals, both approaches help improve how well your body delivers oxygen—and that’s the first major piece of the aerobic performance puzzle.

Next up on the list is Oxygen Utilization , where we’ll talk about how your muscles actually use that oxygen once it arrives!

— The Pursuit Team

References

Chong, J., Baltodano, J., Pedrozo, Z., & Wang, Y. (2020). Mitochondrial function in cardiac hypertrophy and heart failure . Journal of Clinical Investigation , 130 (2), 721–732. https://doi.org/10.1172/JCI129165

D’Andrea, A., Riegler, L., Cocchia, R., Scarafile, R., Salerno, G., Gravino, R., … & Calabrò, R. (2007). Left ventricular myocardial velocities and deformation indexes in top-level athletes . Journal of the American Society of Echocardiography , 20 (3), 243–253. https://doi.org/10.1016/j.echo.2006.07.026

George, K. P., Oxborough, D., Forster, J., & Lord, R. (2018). Physiological hypertrophy in endurance athletes: the athlete’s heart . Heart , 104 (6), 456–467. https://doi.org/10.1136/heartjnl-2016-310514

Nunes, R. B., Alves, J. P., Kessler, L. P., & Dal Lago, P. (2020). Aerobic exercise improves mitochondrial function and oxidative stress in heart failure . European Journal of Applied Physiology , 120 (1), 1–12. https://doi.org/10.1007/s00421-019-04216-1

Spence, A. L., Carter, H. H., Naylor, L. H., & Green, D. J. (2011). A prospective randomized longitudinal MRI study of left ventricular adaptation to endurance and resistance exercise training in humans . Journal of Physiology , 589 (22), 5443–5452. https://doi.org/10.1113/jphysiol.2011.216135

Utomi, V., Oxborough, D., Whyte, G. P., Somauroo, J., Sharma, S., Shave, R., … & George, K. (2013). Systematic review and meta-analysis of training mode, imaging modality and body size influences on the morphology and function of the male athlete’s heart . Heart , 99 (23), 1727–1733. https://doi.org/10.1136/heartjnl-2012-303465

Vega, R. B., Konhilas, J. P., Kelly, D. P., & Leinwand, L. A. (2017). Molecular mechanisms underlying cardiac adaptation to exercise . Cell Metabolism , 25 (5), 1012–1026. https://doi.org/10.1016/j.cmet.2017.04.025

What Conditioning Really Means: A Look Into the Aerobic Energy System

Fri, 25 Jul 2025 16:07:00 GMT

In this blog, we’re taking a deeper dive into the energy systems and exploring what it truly means to be conditioned .

When we talk about being conditioned, we’re referring to your body’s ability to meet the physical demands placed on it. While this can be highly specific to an athlete’s sport, we’re looking at it through the lens of the everyday member—someone who wants to feel strong, move well, and live better.

Conditioning in the Big Picture

Greg Glassman’s Hierarchy of the Development of an Athlete aims to build off of the foundations including quality sleep/ mental health & nutrition and places metabolic conditioning just above it—before training for peak strength, skill, or sport-specific practice. That’s because energy system development forms the foundation for everything else in fitness.

At Pursuit, our mission is to build a hedge against chronic disease—and that starts with making sure you’re conditioned for whatever life throws at you outside the gym, too.

What Conditioning Includes

Conditioning isn’t just the work you put in at the gym. It includes:

Practice and movement quality
Sleep and recovery
How efficiently your body produces and utilizes energy

For this blog, we’re focusing specifically on training the body’s energy systems—starting this week with the aerobic system—to build what many would call a “conditioned athlete.”

What the Experts Say

In Ultimate MMA Conditioning , Joel Jamieson defines conditioning as:

“The result of how well the systems of your body are able to create energy your muscles need to perform the skills of MMA throughout a fight.”

While life is obviously very different from a cage fight, the energy demands required for endurance, power, and recovery are surprisingly similar. Most people benefit from training across the energy continuum, which lies between explosive power output and long-duration endurance work.

The Two Sides of Conditioning

There are six components of conditioning (see image below), but they all boil down to two key aspects:

1. Energy Production

Our muscles run on a molecule called ATP (adenosine triphosphate). When ATP is broken down into ADP (adenosine diphosphate) and Pi (inorganic phosphate), energy is released to power movement.

Joel Jamieson calls ATP the “energy currency” of the body. Everything you eat—fats, carbs, proteins—is eventually broken down to either produce ATP directly or stored to be used later.

2. Energy Utilization

It’s not just about how much ATP you can produce—it’s how efficiently you use it. This is where movement mechanics and experience come into play.

Better movement = less energy wasted.
Over time, this leads to greater efficiency and resilience.

That’s something I’ve always appreciated about the CrossFit methodology—there’s always something to improve and refine.

The Three Energy Systems

Your body uses three energy systems to create ATP:

Phosphagen (ATP-PC) – short bursts (e.g., sprinting, heavy lifting)
Glycolytic – moderate duration, higher intensity
Aerobic – long duration, lower intensity

Today, we’re focusing solely on the aerobic system as we build on last week’s discussion.

The Aerobic Energy System: The Engine of Everyday Life

The aerobic system uses oxygen to create ATP and is responsible for sustained, long-term energy production. It’s the only system that can break down both fats and carbohydrates for fuel, making it essential for daily life.

This system fuels:

Walking, daily chores
Recovery between intense efforts
Long workouts or hikes
Basic human function (yes, even sleeping)

The Byproducts

The byproducts of aerobic metabolism are carbon dioxide and water. Because of this, aerobic energy production is limited by:

Your cardiovascular system (how well you transport oxygen)
Muscle oxygen utilization
Enzyme and substrate availability

These factors can all be trained—meaning you can increase your ability to produce energy aerobically, improving your overall work capacity.

Why It Matters

Joel Jamieson explains that a strong aerobic system doesn’t just help endurance—it also supports your anaerobic systems. In other words, a better aerobic base helps you recover faster, push harder, and raise your overall training threshold.

This is why aerobic development is crucial, even for power athletes or general population members. It’s the refueling engine behind all your effort.

Final Thoughts

Conditioning isn’t just about going harder—it’s about being smarter with your training, developing the engine that powers you through your day, and setting yourself up for long-term performance and health.

Whether you’re chasing performance or just chasing your kids—this stuff matters.

Stay tuned for next week’s post as we dive into the three Key components of Aerobic Energy Production and how to apply aerobic based training methods in your program ��

– The Pursuit Team

References

Jamieson, Joel.
Ultimate MMA Conditioning. 2nd Edition.
- This is your primary reference, especially for the quote and the concept that the aerobic system supports the anaerobic systems.
- https://www.8weeksout.com
Kenney, W. Larry, Wilmore, Jack H., & Costill, David L.
Physiology of Sport and Exercise. 6th Edition. Human Kinetics, 2015.
- A comprehensive resource on energy systems, ATP production, and cardiorespiratory adaptations.
McArdle, William D., Katch, Frank I., & Katch, Victor L.
Exercise Physiology: Nutrition, Energy, and Human Performance. 8th Edition.
- Widely used in academic exercise science programs; covers energy systems, metabolic pathways, and training adaptations.

Glassman, Greg.
What is Fitness? CrossFit Journal, October 2002.
- Introduces the Hierarchy of Development and CrossFit’s definition of fitness.
- https://journal.crossfit.com/article/what-is-fitness
NSCA – National Strength and Conditioning Association
Essentials of Strength Training and Conditioning.
- Offers in-depth information on training principles, energy systems, and program design.
- https://www.nsca.com
Bompa, Tudor O., & Haff, G. Gregory.
Periodization: Theory and Methodology of Training.
- Excellent source on training adaptation and how aerobic conditioning fits into long-term development.

Why We Love the Sled in Our Group Strength & Conditioning Program

Thu, 17 Jul 2025 15:07:00 GMT

This week, I wanted to highlight one of the most versatile and accessible tools we use in our Group Strength and Conditioning program—the sled .

To build a foundation of well-rounded fitness, we need to incorporate tools that have low barriers to entry but offer high returns . The sled is a perfect example of this. It helps us maintain a high standard of fitness while staying joint-friendly and safe for all levels. And remember: the foundation of our fitness is what keeps us out of the nursing home later in life. Think of it as our hedge against disease .

Why the Sled?

Unlike traditional lifts like squats or deadlifts, the sled doesn’t involve axial loading —which means there’s no stress on the spine from weight being loaded top-down. This makes it much easier on the nervous system , allowing for frequent use and quick recovery.

But what really makes the sled special is how it bridges the gap between maximal strength and strength endurance . It’s rare to find a tool that can push both ends of the performance spectrum so effectively.

A Quick Breakdown: Muscle Fiber Types

Our muscles are made up of two primary fiber types:

Fast-Twitch Fibers (Type II):

Built for power and speed (think sprints, jumps, heavy lifting).
Fatigue quickly.
Primarily use anaerobic energy, but can adapt to improve their aerobic capabilities with proper training !

Slow-Twitch Fibers (Type I):

Built for endurance (distance running, long-duration efforts).
Fatigue slowly.
Highly oxidative —they’re efficient at using oxygen to produce energy.

How the Sled Improves Fast-Twitch Fibers

When we push or pull the sled—especially during repeated bouts or longer efforts—we challenge our fast-twitch fibers in a way that encourages them to become more oxidative . This means they:

Become more fatigue-resistant
Recover faster between efforts
Serve both strength and endurance purposes

This type of adaptation makes our muscles more versatile and capable across a broader range of activities.

Energy System Development

Another reason we love the sled? It can be programmed to target all three energy systems :

Aerobic Energy System – Long-duration, lower-intensity pushes or pulls
Alactic Energy System – Short, max-effort sprints with full recovery
Anaerobic Lactic Energy System – High-intensity intervals with incomplete rest

Over the next three blog posts , we’ll dive into each of these energy systems in more detail. Whether you’re a coach, athlete, or just someone looking to better understand your training—these posts will serve as an educational guide to how we build better, more resilient humans.

,Coach Paul

Reference

Brown, J. (2022). Lower Body Training: The Definitive Guide to Increasing Size, Strength, and Athletic Performance . Human Kinetics.

Jamieson, J. (Year). Ultimate MMA Conditioning: The Revolutionary Training Manual for Competitive and Elite Athletes . Publisher (e.g. Black and White Publishing).

🫀 The Cardiac Output Method: A tool to Build the hedge against chronic disease

Wed, 09 Jul 2025 12:15:00 GMT

There are several types of aerobic-based training methods that can be implemented within a well-rounded strength and conditioning program.

This week, I want to highlight the Cardiac Output Method , also known as “Zone 2” training. It plays an important role in managing the overall stress load from both training and lifestyle, while holding a crucial place in preventing cardiovascular disease as we age.

For many people, running, cycling, and other forms of long-duration, steady-state cardio can feel monotonous and mentally draining. That’s why incorporating mixed-modal conditioning — combining different movements and equipment — can make aerobic base-building more engaging and sustainable. When the intent is to keep intensity low over a longer duration, formats like long EMOMs can work well.

This style not only improves general physical preparedness (GPP) , but also translates well for those competing or participating in CrossFit , where varied and functional conditioning is key.

The Cardiac Output Method plays a massive role in improving fitness across the lifespan and significantly lowers the risk of cardiovascular disease. In fact, several studies link improved aerobic fitness to longer life expectancy — see the reference notes at the end!

By consistently using this method — typically 30 to 60 minutes of low-intensity, steady-state cardio — you can lower your resting heart rate, improve blood pressure, and enhance how efficiently your body delivers oxygen. As Joel Jamieson outlines in Ultimate MMA Conditioning , this training helps develop a stronger, more efficient heart . It’s a powerful hedge against chronic disease and a great tool for improving recovery between high-intensity sessions .

Whether you’re a competitive athlete or someone who just wants to feel and function better, building an aerobic base with the Cardiac Output Method is a smart, sustainable strategy . Including it 1–2x per week can go a long way in supporting your training and recovery.

�� What Even Is Cardiac Output?

Cardiac Output is one of the most important measures of heart function. It’s calculated like this:

Cardiac Output = Stroke Volume × Heart Rate

Stroke Volume (SV) = how much blood is pumped out of the heart with each beat
Heart Rate (HR) = how many times the heart beats per minute

Together, they reflect how much blood your heart is delivering every minute — which matters whether you’re an elite athlete or a grandparent.

�� What Is Stroke Volume and How Do We Improve It?

Think of stroke volume as your heart’s efficiency rating .

When you train at a low intensity (130–150 BPM) for longer durations (30–60 minutes), your heart gets more time between beats to fill with blood. Over time, this causes the left ventricle — the heart’s main pumping chamber — to stretch and expand .

This process is known as eccentric cardiac hypertrophy , and it leads to a bigger, stronger heart that can pump more blood per beat.

That means:

✅ Lower resting heart rate
✅ Better oxygen delivery
✅ Greater endurance
✅ Less effort during everyday and athletic tasks

✅ Summary: Why the Cardiac Output Method Works

This method is effective because it:

�� Strengthens your heart and increases stroke volume (Hearts efficiency rating)
�� Improves oxygen delivery and overall energy efficiency
�� Builds the foundation for long-term endurance and recovery
��️ Lowers the risk of chronic conditions like cardiovascular disease
�� Is low-impact, simple, and easy to stick with

��‍♀️ How to Train Using the Cardiac Output Method

You don’t need to overthink it. Just 30 to 60 minutes of low-intensity cardio , once or twice per week, is enough to start seeing benefits.

Keep your heart rate between 130–150 BPM — a pace where you can comfortably carry on a conversation
This is not the time to push hard or gasp for air
Wearing a heart rate monitor is helpful but not essential

Honestly, I typically don’t wear one because I like to tune into how my body actually feels during training — unless I’m running, because my heart rate tends to spike pretty quickly lol .

A good guide:
If you can breathe through your nose, control your breath, and talk to someone (or yourself ��), you’re doing it right.

�� Sample Cardiac Output Sessions

�� Mixed-Modal Session (30 minutes total)

10 minutes light jog or walk
10 minutes on the rower
10 minutes light sled pull or SkiErg

➡️ Maintain a steady pace. Modify the weight or intensity to stay at conversational effort .

��️ Pursuit Fitness Group Class Workout (Thursday 7/10/25):

30-Minute AMRAP – Mixed Modality

30 Single Unders
150 ft Farmers Carry (Moderate Load)
20/15 Cal Echo Bike
100 ft Front Rack Carry (Moderate Load)
10 Up-Downs to a Plate
50 ft Single-Arm Overhead Carry (Moderate Load)

�� Adjust loading and pace to maintain conversational effort throughout the workout.

�� Single-Mode (Steady-State) – 30 Minutes of:

Jogging
Incline walking
Cycling
Rucking

➡️ Pick one and maintain a steady, low-effort pace

✅ Final Takeaways

Do it 1–2x per week , minimum 30 minutes
Aim for 130–150 BPM or use the “talk test” to guide your effort
Keep the pace easy and steady — this is not about pushing hard
Be consistent — adaptations come over time, not after one workout

�� Reference Notes

What is Cardiac Output? – Britannica
Cardiac Output Physiology – NCBI / StatPearls
Aerobic Fitness and Life Expectancy – AHA Journals
Jamieson, J. (2009). Ultimate MMA Conditioning . Performance Sports Inc.
Meta-Analysis: Aerobic Fitness and Mortality Risk
�� Coach Jason Brown on the Cardiac Output Method (YouTube)

Jason puts out great educational material and I honestly feel I’m a better coach because of it.

The Price of Transformation: Fitness, Growth, and the Cost of Meaning

Tue, 01 Jul 2025 17:38:00 GMT

“The meaningful things in life we pay for before, and the foolish things in life we pay for after.” – Shepp

I came across this quote recently & it really hits home because it’s true in almost every area of life — but nowhere more clearly in my mind than in fitness.

The Price of Meaning

Transformation in fitness and in general isn’t just physical— it’s mental, emotional, and spiritual. When you decide to change your health & fitness , you’re really deciding to change your life. And like anything truly meaningful, it comes with a cost paid upfront : time, discipline, discomfort, and consistency. You sweat through early mornings, give up short-term pleasures, rearrange your priorities, and choose progress over ease.

But what you receive in return is far greater than what you give: strength, confidence, clarity, longevity, energy, and a deep sense of self-respect. Those are meaningful things — and you earned them. You paid for them before, and now you reap their rewards.

The Price of Avoidance

Now flip the coin.

When we skip workouts, ignore nutrition, let stress win, or postpone health goals for “someday,” it feels easy in the moment. We don’t pay upfront. But eventually, the bill arrives — and it’s heavy.

We pay in chronic fatigue, in doctor’s appointments, in regrets about mobility lost or time wasted. We pay in the emotional weight of not recognizing ourselves. The foolish things — shortcuts, excuses, indulgences — always send a bill later. And it always costs more than we expected.

Choosing the Path of Transformation

The journey to fitness transformation is hard — but so is staying stuck. The key difference is when you pay.

Choosing to transform means choosing the discomfort of now so you can enjoy the freedom of later. It’s not about perfection. It’s about showing up today knowing that the price you pay now buys a life you’ll be proud to live.

Final Thoughts

Fitness is preparation for life for those moments outside the gym that matter most to us. It’s not about suffering — it’s about investing. Every workout, every healthy choice, every time you say no to what doesn’t serve you, you’re choosing to pay upfront for something deeply meaningful.

Because transformation is never free.

But the cost of change is nothing compared to the cost of regret.

, Coach Paul

Why Consistency Is the Secret Weapon to Improve your Health & Fitness

Wed, 23 Apr 2025 17:30:00 GMT

If you’ve ever set foot in a group training or General physical preparedness (GPP) style Program, you’ve likely heard it before: Consistency is key . But what does that really mean? And why is it so critical for progress in these kinds of training programs?

Whether your goal is to hit new PRs, feel better in everyday life, or just keep up with your kids without needing a nap after, sticking to your training schedule is one of the most powerful things you can do. Here’s why consistency matters so much—and how it transforms your body and mindset over time.

1. Progress Is Built Brick by Brick

GPP programs are designed to challenge different energy systems, movements, and muscle groups. This constant variation is awesome—but it also means you need to show up regularly to get the full benefit. I’ve seen great results with showing up as little as 2 Days a week leading to huge progress as time goes on.

It’s important to know that progress doesn’t come from one heroic session; it comes from stringing together week after week a solid effort.

2. Adaptation Needs Repetition

Your body learns through repetition. The nervous system adapts to patterns over time, but it doesn’t happen overnight.

Consistency reinforces those patterns. It’s like brushing your teeth—you don’t expect perfect teeth from brushing once a week. Same goes for squats, pull-ups, and metabolic conditioning.

3. You Build a Mental Edge

Showing up, even when you don’t feel like it, strengthens more than your body—it builds grit.

The more consistent you are, the better you learn to push through discomfort, stay focused under fatigue, and manage self-doubt. Those mental reps matter just as much as the physical ones.

4. It Keeps You Injury-Resilient

One of the biggest benefits of a GPP program is balance . You’re not just benching or running. You’re moving in all planes of motion, working mobility, strength, endurance, and coordination. But if you only show up sporadically, your body misses out on that well-rounded stimulus.

Consistency allows your tissues—muscles, tendons, joints—to adapt gradually. You recover better, move better, and reduce your injury risk over time.

5. You See Real-Life Benefits Faster

The whole point of GPP is to make you better at life . That could mean hiking longer, carrying groceries with ease, or dominating a pickup basketball game without gassing out. Or playing some serious Pickle Ball matches ��

But those benefits come with frequency. Training at least 2-3 times per week gives your body the dose it needs to truly change. Once you’re in that rhythm, everything outside the gym starts to feel easier—and that’s when it really clicks.

Final Thoughts

There’s no secret sauce or shortcut. The magic is in showing up. Not just once in a while, but regularly. Progress is found in long-term development. You don’t need to crush every workout, just keep stacking days.

So if you’re wondering what the next step is to improve your fitness, your energy, or your confidence—it’s simple:

Be consistent. Be relentless. Show up.

See you in Class !

,Coach Paul

“Eat This Not That”

Wed, 09 Apr 2025 16:05:00 GMT

The Smallest Nutrition Changes That Lead to Big Results

When I was 12 Years old I lost Over 30 Pounds and since then it has been my mission to improve others quality of life. I found health through fitness and as I noticed myself begin to feel results I began to focus more on my nutrition. My parents began to bring in healthier food in the house and those late night Mcdonalds trips after football practice slowly went away. I can’t help but become overwhelmed by the advice out there nowadays when it comes to nutrition and just about everything else lol.

The all or nothing approach grabs peoples attention and makes them feel like they need to be a certain way in order to experience results. This got me thinking of a book my Mom actually picked up from the store one day and brought it home when we were starting to eat a bit better. “Eat This not that”. If your not familiar with this book it would simply show you healthier alternatives to foods that you may be over consuming on. With this I was able to get a better understanding of the nutritional value of food & how things like excessive calories & high sugar can affect my weight. Things as a young teen I had no idea about.

Moral of the story, it’s easy to feel overwhelmed by the idea of “Change”. With countless diets, trendy foods, and endless advice on social media, it’s hard to know where to start. Than I remember what it takes to create change in the first place. It’s not the all or nothing approach but the small moments you tell yourself for example “today I will swap my soda out for a sugar free soda” & you actually do it !

With that being said here are some of the tiniest nutritional changes that, over time, can lead to big results:

1. Swap Sugary Drinks for Sugar free Options/ Water or Herbal Teas

Sugary drinks, like sodas, energy drinks, and even sweetened coffee, can add up to hundreds of calories each day often times not resulting in calories and or sugar we intended on taking in. They can also spike your blood sugar, leaving you feeling tired and hungry shortly after consumption. Replacing just one sugary drink be an easy win.

2. Add One Extra Serving of Vegetables Per Day

It’s easy to fall short when it comes to vegetables—whether you’re in a rush, or simply don’t enjoy them. However, adding just one extra serving of vegetables to your daily meals can have a profound impact on your health. You don’t need to overhaul your diet; just add a handful of spinach to your morning smoothie, toss a few extra veggies into your stir-fry, or snack on carrot sticks instead of chips.

Vegetables are packed with fiber, vitamins, and minerals that help regulate digestion, improve immune function, and fight inflammation. A single serving can provide the nutrients your body needs, and the fiber will keep you feeling fuller for longer, helping with weight management.

3. Switch to Whole Grains

If you’re currently eating refined grains—like white bread, pasta, or rice—switching to whole grains is a simple but effective way to improve your diet. Whole grains such as quinoa, brown rice, and whole-wheat bread contain more fiber, B vitamins, and minerals compared to their refined counterparts. This small swap can improve your energy levels and keep you feeling fuller longer, preventing overeating later in the day.

4. Include Protein with Every Meal

Protein is an essential nutrient that supports muscle growth, keeps your skin and hair healthy, and plays a crucial role in hunger regulation. Adding a source of protein to each meal—whether it’s eggs, legumes, nuts, or lean meats—can help keep you satisfied and prevent mindless snacking. If I were to pick any of these to start with adding protein into my meals would be pretty close to #1 on my list.

Including protein in every meal can stabilize blood sugar levels, reduce cravings, and support lean muscle mass. This small shift can lead to better weight management and improved overall health.

5. Mind Your Portion Sizes

You don’t always have to change what you eat; sometimes, it’s simply about adjusting how much you eat. Paying attention to portion sizes, especially for calorie-dense foods like nuts, oils, or cheese, can make a big difference without feeling deprived. One simple trick is using smaller plates, which naturally help you eat less without feeling like you’re missing out.

Reducing portion sizes can help with weight management and prevent overeating, especially when eating out or indulging in calorie-rich foods. This subtle adjustment can lead to steady, sustainable changes in your eating habits without drastic sacrifices.

6. Mindful Eating: Slow Down and Enjoy Your Food

In today’s busy world, we often eat on autopilot, rushing through meals without paying much attention to what or how much we’re eating. Slowing down, savoring each bite, and listening to your body’s hunger cues can lead to more mindful eating. Try setting aside time for meals, chewing your food thoroughly, and avoiding distractions like your phone or TV.

Mindful eating helps you recognize when you’re full, preventing overeating. It also encourages healthier digestion, reduces stress around food, and can improve your relationship with eating.

7. Hydrate First Thing in the Morning

Many of us wake up dehydrated after a long night’s sleep. Drinking a glass of water first thing in the morning rehydrates your body, jump-starts your metabolism, and sets a positive tone for the day. It’s a simple habit that can make a big difference in your overall energy levels and digestion. I’d be lying if I said I do this every morning this is certainly something I continue to struggle with as the first thing that is on my mind each morning is coffee and lots of it ��

8. Reduce Processed Snack Consumption

Snacking on processed foods like chips, cookies, and crackers may be convenient, but they’re often packed with unhealthy fats, sugar, and preservatives. A simple change is to swap out these processed snacks for healthier alternatives sometimes this may take some trial and error & more time in the grocery store looking at nutrition labels for the servings sizes of certain snacks. Eventually working towards snacks that are more wholesome in nature like nuts/ fruits etc.

Reducing processed snacks helps lower your intake of unhealthy fats and sugars, improving overall health, digestion, and energy. Healthier snacks can keep you satisfied between meals without the blood sugar crashes that come with processed foods.

The Bottom Line: Small Changes, Big Results

You don’t have to make huge shifts in your diet to see real results. Whether it’s drinking more water, adding a serving of vegetables, or paying attention to portion sizes, the smallest changes can have a significant impact on your health. The key is consistency. Over time, these minor adjustments become habits that improve your energy, digestion, and overall well-being.

Start small, stay consistent, and watch as these small changes lead to big, positive results in your nutrition and health. And if you need any help with this our door is always open here at Pursuit Fitness ��

,Coach Paul

Building Fitness with Functional Movement patterns: A Guide to Strength and Functional Fitness

Wed, 02 Apr 2025 17:49:00 GMT

When it comes to building a solid foundation for strength training and functional fitness, there are a few key movement patterns that should be mastered. These movements—squatting, hip-hinging, pushing, pulling, lunging, carrying, and rotational movements—are not only fundamental to daily activities but are also the cornerstones of any comprehensive fitness program. By focusing on these movement patterns we look to build a functional, well-rounded body that moves efficiently and reduces the risk of injury.

Let’s break down each movement pattern and explore its benefits:

1. Squatting: The Foundation of Lower Body Strength

Squatting is arguably the most important lower body movement pattern. It mimics the actions of sitting down, standing up, and picking things up from the ground. This movement recruits multiple muscles, particularly in the legs and hips, including the quadriceps, hamstrings, glutes, and calves. Squats also engage the core, helping to build stability.

Benefits of Squatting:

Strengthens the legs and glutes.
Improves hip mobility and flexibility.
Enhances posture and core stability.
Essential for daily activities like sitting, standing, and lifting.

Common Squat Variations:

Bodyweight Squat
Goblet Squat
Barbell Back Squat
Front Squat

2. Hip-Hinging: The Key to Power and Posterior Chain Development

The hip-hinge movement is critical for building posterior chain strength—this includes the hamstrings, glutes, and lower back. Think of actions like bending over to pick up an object or performing deadlifts. The hip-hinge involves pushing the hips backward while maintaining a neutral spine, rather than bending at the waist.

Benefits of Hip-Hinging:

Strengthens the posterior chain (hamstrings, glutes, lower back).
Improves posture and reduces the risk of lower back pain.
Enhances athletic performance, particularly in activities that require explosive power, like running or jumping.

Common Hip-Hinge Variations:

Romanian Deadlift
Conventional Deadlift
Kettlebell Swing

3. Pushing: Upper Body Strength and Pressing Movements

Pushing movements work primarily the chest, shoulders, and triceps, and they are essential for daily tasks like pushing open a door, lifting an object overhead, or even pushing a shopping cart. Whether you’re pressing a barbell or pushing your bodyweight, developing pressing strength ensures upper body stability and power.

Benefits of Pushing:

Builds upper body strength, especially in the chest, shoulders, and triceps.
Improves posture and overall body alignment.
Enhances functional strength for daily tasks and athletic activities.

Common Pushing Variations:

Push-Up
Bench Press (Barbell/Dumbbell)
Overhead Press

4. Pulling: Developing the Back and Grip Strength

Pulling movements are essential for strengthening the muscles of the back, including the latissimus dorsi, traps, and rear delts, as well as improving grip strength. Pulling exercises are fundamental to functional movements like opening a door, climbing, or picking up heavy objects. Whether you’re pulling weights toward you or lifting yourself, this movement pattern strengthens key areas for both posture and performance.

Benefits of Pulling:

Strengthens the back, biceps, and grip.
Improves posture by counteracting the effects of prolonged sitting and poor posture.
Enhances upper body strength for a variety of activities.

Common Pulling Variations:

Pull-Ups
Rows (Barbell, Dumbbell, or Machine)
Lat Pulldown

5. Lunging: Single-Leg Strength and Stability

Lunging is a single-leg movement that challenges balance and stability while strengthening the legs and glutes. Lunges help to correct any imbalances between the left and right side of the body, as they engage each leg individually, promoting symmetry and functional strength.

Benefits of Lunging:

Improves balance and coordination.
Strengthens the legs, hips, and glutes.
Enhances functional movement patterns and mobility.

Common Lunge Variations:

Forward Lunge
Reverse Lunge
Walking Lunge
Bulgarian Split Squat

6. Carrying: Building Endurance and Core Strength

Carrying movements, though often overlooked, are incredibly effective for developing full-body strength and endurance. They involve holding and transporting weight over a distance, which requires total body tension, especially in the core, shoulders, and grip. Carrying movements are also great for improving stability and mobility.

Benefits of Carrying:

Develops full-body strength and endurance.
Strengthens the grip, core, and upper body.
Improves posture and balance while engaging multiple muscle groups.

Common Carrying Variations:

Farmer’s Walk
Suitcase Carry
Overhead Carry

7. Rotational: Engaging the Core and Improving Mobility

Rotational movements are crucial for building functional core strength and improving mobility. They mimic actions like twisting to grab something or swinging a bat or golf club. Training the body to rotate properly can improve posture, balance, and athletic performance. It also helps to protect the spine by promoting controlled movement and flexibility.

Benefits of Rotational Movements:

Strengthens the core, particularly the obliques and deep stabilizers.
Improves flexibility and mobility.
Enhances performance in rotational sports like tennis, golf, and baseball.

Common Rotational Variations:

Russian Twists
Cable Woodchoppers
Medicine Ball Rotational Throw

Why Mastering These Movements is Key

By mastering these seven foundational movement patterns, you set yourself up for success in the gym and in daily life. Not only will you develop strength, flexibility, and endurance, but you’ll also reduce the risk of injury by reinforcing proper movement mechanics. Incorporating these movements into your fitness routine ensures that you’re addressing all the necessary components of functional fitness, allowing you to move better, feel stronger, and perform more efficiently.

So whether you’re a beginner just starting your fitness journey or an experienced athlete refining your performance, focusing on these core patterns will lay the groundwork for a lifetime of strength and health here at Pursuit Fitness!

Simple Is Effective

Mon, 17 Feb 2025 00:06:00 GMT

A look Into the Start of Coach Pauls Fitness Journey: “The Blue Duffel Bag”

When I was 12 years old, I weighed almost 170 pounds. I struggled with asthma and had to do nebulizer treatments at least once a week. This made things like football practice extremely hard for me, as well as feeling good about myself as a kid. I wanted to look like my friends and not have to wear extra-large shirts everywhere I went. I wanted to be able to take my shirt off at pool parties or the beach and not worry about who was looking at me. The list goes on, and it’s what fuels my passion as a coach to this day.

It wasn’t until the day I chose to look at myself in my parents’ bedroom mirror that my life changed. I vividly remember taking my shirt off, grabbing my stomach, and beginning to cry as I sat back down alone, knowing I didn’t want to be like that anymore. I don’t share this for sympathy, but as a reflection of why I am a coach today.

We live in a world that constantly chases more—to be better, to do more. This is something I’ve found myself going in and out of in my own fitness journey. Often times what brings me back is too look back at where I started. There are a few important things that come to mind from the early part of my fitness journey as a kid. One of those is my dad. It’s been almost 15 years since this moment, but for some reason, the image I can’t get out of my head is of him coming home with a blue duffel bag, towel, water bottle, and various other fitness items inside. He came home with a smile on his face, vibrant, new energy, motivation, and passion—all things I never really knew I wanted for myself. It wasn’t even the weight he lost that I paid attention to at the time. He did this for a while, even becoming member of the month at the gym. You may wonder why this holds so much importance in my life, but that moment—when I remember him coming home with that blue duffel bag each day—is the moment I looked at myself in the mirror.

I think about it to this day, especially when it comes to clients and how truly hard it is to change your life. The amount of effort and willingness to change is something that’s not really talked about these days, mostly because people are attracted to the idea of what’s on the other side—the person they aspire to become—not the hard work it takes to get there. There is so much power in an environment. Just by being around those who are striving for better health and fitness, your mindset starts to change. Watching my dad leave for the gym and come home a different person (literally) almost subconsciously made me aware of the things I needed to do for myself—something I never even thought of at the time.

Another key moment was what happened after I decided I wanted to change my life. I didn’t wait until the next day. In fact, I put my shirt back on and started right away. I began with push-ups and sit-ups—three sets of five reps—and I gradually increased the reps each week. When that became easy, I started working toward my goal of being able to run in the neighborhood. My goal was to run a one-mile loop—something I could never have done before without those frequent stops. When I set this goal for myself, I walked the loop to see what it would feel like. I did what I could and most importantly I did not wait. I remember my mom starting to go for walks with my sister as I tried to run the block. After some time, I ran it—no idea how fast, how hard it was, I just I did it.

A little time passed, and I started going to Gold’s Gym with my mom early in the mornings to hop on the treadmill and do what I could. I showed up that football season 30 pounds lighter, faster, and much more capable of doing things I couldn’t before.

This is just a glimpse into the start of my fitness journey. We all start somewhere. The most important part is to start. Fitness can be complex, it can be simple, and it can be anything you need it to be for yourself. Do not compare yourself to others. Instead, fill your “duffel bag” with what you need to be successful for yourself in fact it is your Journey and nobody can take that away from you! NOBODY!

See You in Class,

Coach Paul

A single conversation can change your life.

Thu, 23 Jan 2025 03:14:00 GMT

For years, I’ve been following Crossfit Hype in Florida, immersing myself in their work and becoming part of a training program I truly believe in. Somehow, despite being thousands of miles away, I felt a connection. I could feel the energy and culture, even through a screen. I’ve always looked up to Rob, the owner—since the beginning, his leadership and the way he leads by example, has been something I continue to aspire to. It’s an energy I need in my life, and it’s something I aim to replicate in Pursuit Fitness.

I’ve been reflecting a lot on the meaning of a coach, and one conversation with Rob from a few years ago keeps coming to mind. He may not remember it, but it was pivotal for me.

At the time I had just quit my job at the hospital and was transitioning to coaching full-time. I was struggling to bring my vision to life—bridging the gap between fitness and healthcare. My fiance Taia and I were even ready to pack up and move to Florida, hoping to immerse myself in an environment that would help me grow. I wanted to learn from Rob and all the other coaches at Hype.

In 2022, I reached out to Rob, asking about the process of potentially coaching down there. He immediately responded back, offering to give me a call. I remember sitting in a coffee shop, unsure of my next move, in awe that someone I barely knew would take the time to speak with me.

During that call, Rob shared his story—how he got started and why he opened Hype in Florida. I shared my vision, telling him everything I was working toward, and he told me that down the road, once I proved myself, there may be a coaching role available. But then he asked me something important: *What do you really want?*

To be honest, I struggled to answer.

Rob told me that if I truly wanted to bridge the gap between fitness and healthcare, I needed to go do shit. I needed to be in it. Go to hospitals, talk to doctors, and engage with people who are in that world. I had to make things happen. We ended the conversation with things up in the air, and Rob told me to really think about what I wanted.

A little while later, I texted him this exact message…..

“A while back, you asked me what I really wanted…

I want my own gym.

A gym that changes the way we perceive health and embodies everything you’re working for.

I want to continue growing as a coach.

I want to train with people who want to be better. And I want to better myself. The only way I see that happening is to be in it, not miles away.”

That conversation gave me the direction I needed.

For so long, I was searching for someone or something to give me a reason to take action. I’d quit my hospital job for myself, but I still felt like I needed to live up to other people’s standards, seeking approval from others.

The bottom line is, I started laying the groundwork to everything I had told him I wanted. It led me to 4 Elements Direct Primary Care, where I began coaching patients in my micro gym. I’d have people doing air squats and PVC deadlifts, shaking the upstairs floorboards. On nice days, I’d take them outside for exercises. I’d learn from the most educated Docs and healthcare leaders. I coached people on foundational movements with PVC pipes, bands, and whatever tools I had available. I drove back to the gym to coach some more. I expanded my role as a nurse, I trained, I took certifications, and I created exercise programs for others (This is actually where me and Coach Lindsay started working together as I started doing programming for her and she trusted me to be her coach) . I reached out to people I respected, asking if I could learn from them. I’ve had incredible mentors to help push me to where I need to go and I’ve had unwavering support from family and those closest to me.

The moral of the story? I dove head first to find what I wanted. Little did I know what I always needed to get there was courage. I wasn’t miles away from what I wanted. What I was searching for, I already had. I just had to go get it.

Without something like this conversation, I may never have had the courage to face my fears and go after what I truly wanted.

I hope that I can inspire others the way Rob has inspired me. I’m writing this as a service to others as I believe our stories and the conversations we have with the people that help define who we are can be the most powerful things we hold in this lifetime.

It is for this reason that Pursuit Fitness is for anyone, but not everyone. It’s a place where people can embrace who they are and find the courage to do the things they love. A Place where a coach will be there to support you through life’s Highs, Lows and the In Betweens. The Place you come to improve your health & fitness!

,Coach Paul

“A Pyramid is only as tall as its base” – Louie Simmons

Wed, 15 Jan 2025 03:19:00 GMT

Louie Simmons, founder of Westside Barbell and a world-class strength coach, was a visionary in the strength training world. One of his most influential contributions was the Conjugate Method , which continues to shape training programs across gyms today.

What I love about the Conjugate System —especially in a group class setting—is its adaptability. It blends max (heavy) effort, dynamic (speed) effort, and repetition work to develop all aspects of strength. While strength was paramount to Louie, he also placed tremendous value on work capacity and the role of conditioning. He voiced that improving work capacity enhances recovery and has a significant carryover into strength days, making it a crucial part of any balanced program.

This balanced approach is built upon a solid foundation—the base of the pyramid. It’s about developing a body that can handle increasing amounts of physical stress, all while staying efficient and resilient.

At Pursuit Fitness , we focus on building that foundation, the very groundwork that makes everything else possible. Just like Louie’s system, we believe a well-rounded, adaptable approach is key to long-term success. Whether it’s refining technique, mastering bodyweight movements, or improving conditioning, we’re constantly layering these foundational elements to help each individual build their personal pyramid of progress.

Building a strong base doesn’t just make you stronger today—it reduces the risk of injury, promotes longevity, and sets you up for success in all areas of life.

Strength, performance, and longevity aren’t just about lifting heavy weights—they’re about mastering the basics, making continuous improvements, and ensuring that every aspect of your training contributes to a stronger, healthier version of you—inside and out.

#PursuitFitness #StrengthAndLongevity #ConjugateMethod #LouieSimmons #FoundationFirst #TrainingForLife

Strength & Conditioning

Tue, 07 Jan 2025 19:20:00 GMT

Last week we covered the 10 general physical skills which help us determine effectiveness of a general fitness program to ensure we are getting a balanced approach.

This week we will touch on how the skills of strength and conditioning are equally as important and work together as we believe it is the best way to deliver better fitness and health.

Strength refers to your muscles’ ability to generate force. In strength training, we focus on improving your rate of force development through max and dynamic efforts.

These efforts primarily utilize the phosphagen system, which provides energy for short-duration activities, typically lasting around 10 seconds. For instance, you might see this as a 10-second sprint or a 1-3 rep max lift on the day.

On the other hand, conditioning work aims to increase an athlete’s overall work output by targeting all three energy systems: the phosphagen, glycolytic, and oxidative systems.

– Phosphagen System: Fuels activities lasting less than 10 seconds. For Example an all out sprint Effort

– Glycolytic System: Supports efforts lasting several minutes. Can be seen as high intensity interval training

– Oxidative System: Powers activities that continue for several minutes or longer. Can be seen as longer workouts cycling / swimming/ running/ hiking

Following Greg Glassman’s work on defining fitness, it’s clear that to achieve a broad, general, and inclusive level of fitness, we must train all three energy pathways. Through incorporating both strength and conditioning this approach ensures the most comprehensive fitness possible and keeps things fun and engaging!

Defining Fitness through the 10 General Physical Skills

Fri, 03 Jan 2025 19:53:00 GMT

At the core of our mission is the belief that fitness should be a foundation that enhances both health and quality of life across the lifespan. Fitness isn’t just about looking good or performing in the gym—it’s about preparing our bodies and minds for the demands of life outside of it. It’s about being ready to show up as our best selves for our families, loved ones, and the people who depend on us most.

That’s why we focus on simplicity in our programming. Our goal is to create a fitness plan that is accessible to everyone who walks through our doors, regardless of age, experience, or fitness level. We believe fitness should be something that empowers you in all aspects of life, not just in the gym.

Preparing for Life Beyond the Gym

Life is full of unexpected demands, and as parents, caregivers, or simply individuals living busy lives, we know the importance of being physically prepared for whatever comes our way. Whether it’s:

Lifting strollers or car seats
Cleaning up after messes
Playing tag with the kids
Bringing in groceries
Caring for a sick family member

The list goes on, and these tasks often come with little warning. That’s why it’s critical to train our bodies to be adaptable and resilient , ready for the physical challenges life throws at us.

The 10 General Physical Skills: A Blueprint for Fitness

To help us achieve this, we look to the work of Greg Glassman, who in 2002 released Part 1 of a 6-part series on defining fitness. In this series, Glassman introduced the concept of the 10 General Physical Skills, developed by coaches Jim Cawley and Bruce Evans of Dynamax—the creators of the widely known medicine ball company established in 1985. These 10 skills serve as the foundation for a broad, inclusive fitness program, offering us a roadmap to prepare for life beyond the gym.

The 10 General Physical Skills include:

Cardiovascular Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

Each of these skills plays a vital role in how we function day-to-day, and they complement one another in building a complete fitness foundation. Glassman brilliantly articulated how these 10 skills aren’t just theoretical—they are practical, measurable adaptations we should all aim to develop throughout our fitness journey.

The Power of the 10 Skills in Real Life

By developing each of the 10 General Physical Skills , we can enhance our ability to meet the demands of everyday life. From running around with our kids to lifting groceries or managing household tasks, each skill translates directly into how well we handle physical challenges outside of the gym.

For example:

Strength helps us lift heavy objects (like car seats or kids), while stamina ensures we can keep up with non-stop demands throughout the day.
Flexibility and mobility improve our ability to bend and reach without injury, whether it’s picking up toys or reaching into a high cupboard.
Power and speed come in handy when we need to react to something quickly.

In short, these skills don’t just make us better at working out—they make us better at life.

In the following weeks we will dive deeper into how we can apply each of the skills into our classes at Pursuit fitness!

Fitness Across A Lifespan

Thu, 26 Dec 2024 00:39:00 GMT

At Pursuit Fitness, Mechanics Come First.

We believe that the foundation of lifelong fitness is built on mastering movement. This journey begins with understanding and perfecting the fundamentals of mechanics.

By focusing on mechanics, we ensure that our training is both safe and efficient. When we consistently execute proper technique, we minimize the risk of injury and maximize the effectiveness of each movement. Over time, as our mechanics improve, we build a solid foundation that allows us to grow our consistency and progress.

Intensity and Personal Progress

Intensity is not about comparing ourselves to others; it’s about pushing ourselves to perform at our highest level, based on our own abilities. Whether it’s increasing load, reps, or speed, intensity becomes meaningful only when applied to proficient technique. This is why intensity is relative to the individual—it ensures that we are always working at our best, even under more challenging conditions.

The Example of the Air Squat

A perfect example of this is when a beginner learns a foundational movement, such as the Air Squat. The key mechanics—like initiating with the hips, driving knees out, hips below knees at the bottom, knees in line with toes —can be mastered with consistent practice, such as focusing on the movement three days a week. As we refine our technique, we can begin to add intensity through increased load, reps, or speed.

As we continue to progress, we can even move on to more advanced variations, like the Back Squat, Front Squat, or Overhead Squat. The possibilities for growth are endless.

Chasing Our Own Potential

This is why we love fitness: the endless pursuit of our own potential. True fitness across all domains requires a strong foundation and the wisdom to step back when necessary—because sometimes, taking one step back allows us to take ten steps forward.

Coach Paul BSN RN

The Bridge Between Fitness And HealthCarE

Thu, 19 Dec 2024 03:43:00 GMT

https://www.crossfit.com/essentials/what-is-fitness-part-4-sickness-wellness-fitness-continuumhttps://www.crossfit.com/essentials/what-is-fitness-part-4-sickness-wellness-fitness-continuum

The Sickness-Wellness-Fitness Continuum was created by Greg Glassman in a six-part series that defines what fitness truly means. This model is part 4 of 6.

When I graduated from nursing school in 2020, I began my journey as both a coach and an RN simultaneously. I distinctly remember sitting down for my Level 1 CrossFit certification and reading the Sickness-to-Fitness Continuum on the whiteboard. I was struck by how elegantly Greg defined fitness and how well this model captured the concept. I felt an immediate connection to it and believed more people needed to hear about it.

Over the past three years, I’ve worked not only as a coach but also as a nurse alongside some of the most brilliant doctors at 4 Elements Direct Primary Care. Here, doctors have the opportunity to create real, lasting change in their patients’ health and well-being, fostering deep and meaningful relationships with every patient who walks through the door.

During this time, I’ve worked with patients across the entire continuum—from sickness to wellness to fitness. What I’ve learned is that fitness is about much more than what you see on the outside or the performance that comes with it. Fitness represents the ultimate version of health, or as Seminar Staff Trainer Enn Hunter-Marshall puts it, “Super Wellness.”

From sickness to wellness to fitness, we can measure values of health over time to ensure we are building a hedge against chronic disease—one that encourages the physical, mental, and emotional well-being of each individual.

Both the role of a nurse and a coach are crucial in a patient’s journey. I’ve noticed that my role as a nurse comes into play more for those who are sick. With the help of a doctor, my role slowly evolves over time, as I support patients as they transition into the continuum of wellness and eventually fitness. Seeing these changes in real-time is truly special and, in my view, represents what the meaning of this journal is all about. The bridge between fitness and healthcare .

Outside of the traditional healthcare setting, coaches work to help those who are well enough to exercise in the gym improve their fitness and overall quality of life.

When Glassman first introduced this model of fitness, he referred to doctors as lifeguards and trainers as swim coaches. He simply stated, “When you need a lifeguard, you need a lifeguard—not a swim coach.” In other words, those who are sick need doctors, not coaches.

Through my work with 4 Elements Direct Primary Care, I’ve seen numerous patients transition from sickness to wellness to fitness, all because it started with their doctor. This model creates an environment conducive to change—one that doesn’t focus solely on treatment-based healthcare, but rather on discovering an individual’s fitness across a lifespan.

Coach Paul, RN BSN