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Let’s Talk About Posture

Hi y’all!  It’s me, Shay here to give you a few tips on how to continue bettering yourself outside of the walls here at Sweat Performance.

Now, unfortunately we can’t all be so lucky to have Courtney yelling in our ears “Don’t be soft!” throughout the day, but you can simply remind yourself by setting alarms right on your mobile device that you all so conveniently have glued to your hands all day.  It is very common to hear myself, Meg, or any of the studs yelling “SHOULDERS BACK” or “CHEST BIG” throughout the duration of boot camps or training sessions.  But how can we make sure to practice this without Danny standing over us, crossing his arms and shaking his head?  By setting alarms on our phones every couple of hours throughout the work day titled “Brendan is always watching you”.  Once the alarms sound, take a couple of minutes to sit all the way back into your seat.  Take deep breaths in and out while pressing your shoulder blades back, keeping your spine against the back of your chair and your chest high and pretty.  If we all continue to do this, we will have better posture than our very own figure skater Meg!  Creating good habits now will set you up for long term success.  Let’s all remember, Rome was not built in a day.  With that in mind, sit tall and proud and remember this lesson next time you slam battle ropes!

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Clean & Press vs. Snatch: Part 1

Some of you reading this will be well acquainted with Olympic lifting and some of you may think you have to be in the Olympics to do Olympic lifting. Well have no fear this article is for all levels of fitness.

Whether you are trying to get better at picking up dumbbells between workouts or perfecting your Turkish get-up, lifting neophytes and cross-fit nuts alike should always be working on form. But always remember, before form comes knowledge…pretty sure that was Confucius. So to take the advice of our fitness-obsessed Chinese forebear we are going to take a deep dive into the difference between the clean and press versus the snatch. There is a plethora of information out there regarding proper form for both Olympic lifts separately but few sources do a side-by-side comparison. Luckily you have such amazing personal trainers at Sweat Performance that will take the time to give you the low-down on both these popular Olympic lifts.

The Grip

The grip for the clean and the snatch are going to vary dramatically. We’ll give you the quick and dirty on how to even begin approaching this lift.

Clean & Press

Instead of always wondering if your grip is correct or the same as your last rep, here is a tip for hand placement on the clean and press. Move as close to the bar as possible so the ankles are touching the barbell. You will create an L-shape with both hands. With the bar in front of you, place the thumbs of the L on the outside of your ankles. With thumbs still on your ankles, reach down to the bar with your pointer fingers. From there you can wrap both hands around the bar. You now have the perfect grip position for your clean and press, plus it will be identical in every rep!


There is no cool tip or trick around the grip for the snatch. When beginning a snatch you will want to place your hands all the way to the end of the barbell shaft (before the collar/sleeve where the weights go on). Of course this will be dependent on height and wingspan. For all your five-foot-clubbers, don’t stress if you can’t get your hands all the way to the end of the shaft. As far out as you can go will suffice. There ya go, it’s as easy as Sunday morning!

Voila, you can now move towards that chrome laden stick of pain with confidence! Happy lifting fellow Sweaters!

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Making a difference>Making a mess

Don’t allow adversity to rattle your core

This month our back was against the wall. A large part of Sweat’s operating space was limited due to construction and we had to react accordingly. A handful of our clients began to voice displeasure over the aesthetics of our space. A couple of clients even canceled memberships because they couldn’t deal with life-altering adversity of an extra scarf in our lobby. I get it.  Life’s greatest battles come in all shapes and forms.  We adjusted by moving what we could to storage. We took all necessary steps to protect our functionality as a company. The rest would involve weathering the storm….and not letting a little adversity change our core.

It’s easy to make a difference when it’s convenient and comfortable. It’s easy to give a dollar when you have many. It’s hard to give a dollar when it’s your last. It’s much more challenging to make a difference when you are facing your own day-to-day challenges.

“Thank you” to everyone at Sweat who decided to participate in this month’s coat drive. This picture is from the first load of coats that Ali was able to drop off a Paul’s Place.  I am proud of our clients and our staff for standing strong and making a difference no matter what. Back when I played basketball, I always valued my teammates based on how we responded to adversity. When we were cold, playing out of control or losing, I always looked for the guys who were willing to lock in with me, persevere and find any way to win. I wanted to rock with the guys who would never forget who we were…especially when the chips were down. I would also look for the guys on my team who would buckle under adversity by pointing fingers, complaining, blaming the refs or straight up quitting.

These past few months have taught me a lot about myself  I’ve learned a lot about you, too.  Respect and love to the people who decided to lock in and stay true when things weren’t smooth.

I can rock with that.

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As you were

The wild thing about this world is that it will constantly change, but it so badly wants you to stay the exact same.  Of course, people will say that they are happy for your progress/growth/success…..but only so much that you are at the same place doing the same thing at the same time tomorrow.  For most, the perceived promised land is Groundhog Day: The same day repeating continuously until the end of time.  The expectation is that there is a binding unwritten agreement that you will reach success/happiness in accordance with the rest of the world’s comfort level. I don’t know, man. I guess that concept has never really seemed all that attractive to me.

Whatever your vision is: Lock it in.  Write it down.  Make sure it finds it’s way in front of your face every single day–multiple times per day if possible. And then get your ass to work.

Your dreams will always be challenged…by friends, family and foes alike.  But anything that stands between you and that end goal has rendered itself irrelevant.   You have to believe that.  Otherwise your dreams are what become irrelevant.   And damn, that’s a pretty sad thought.

Growth means change.

Change is hated.

Embrace the hate….and rise above



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