by Jennifer Grenell I was reading an article recently that cited research from Mayo Clinic that talked about stress and burnout amongst healthcare employees that leads to unhealthy behaviors.  I can relate to this. I’m a healthcare worker. I’ve been to nurses breakrooms to see what lives in there for quick snacks and treats. I’ve done the overnight shifts, the long hours where a bathroom break is a luxury, and at the end of the day, thinking that the last thing I want to do is sit down to a salad as a reward to celebrate the completion of a long shift.  Here are some strategies that I employ for myself.  No matter what, pack a meal and a snack. Meal prep is an absolute in our house. Prepping breakfasts and lunches helps to deal with busy schedules. With getting up early to get to work, having prepped breakfasts avoids...Read more

You have prioritized your health by being a member of a gym such as ours. You have worked very hard to get where you are in your health and fitness journey. Now you are about to reap the benefits. You are in one of the lowest risk groups in the world for being harmed by this virus. In the years to come, the data will show this. I predict no matter what your age, that participation in programs such as ours will show complete protection from the ill effects of the virus. Couple things. Don’t give up the protective fitness you have developed. Now is not the time to take a break. We will work with you, whatever your needs are. You pay us to coach you. That is what we will do. Wherever that needs to take place.Remember that most people do not care for themselves the way you...Read more

Dear Fitfam, The coronavirus is creating worldwide panic, but we wanted to share some good news with you. First: You’ve done everything you can to prepare yourself for a sickness. Strong, fit people are hard to kill, and they bounce back fast. You’ve taken care of yourself, you eat well and you’re tough as nails. Coronavirus is worried about you.  Second: In Rochester, We have Mayo. A great large health care institution that will be able to appropriately deal with this outbreak and this, in turn, will help with slowing the spread locally and nationally. Third: The sun is coming. We’ll be able to get outside more very soon. Fourth: Progression and Regent are part of the largest gym network in the world. We are pooling resources and knowledge and we are using this to help you. General Procedures In the short term, please observe the following: – First and...Read more

Pull-ups are the March Challenge.  TWO circles per day(REP Based).  Cross out the circle when complete.  This challenge for most of us should be done in a gym.  What constitutes a Pull-up.  Any scaling variation counts. Video below!  You don’t have to have pull-ups to do this challenge, just have to work toward them.  =-) “I already have Pull-ups”  Good for you.  Work toward something you don’t have.  How many Strict pull-ups do you have?  5?  10?  15?  20?   I suggest 10 strict before you put in any work on advanced pull-up techniques like Butterflies.  I suggest 5 strict before kipping pull-ups.  Your shoulders will thank you if you put in the work before trying to flap your wings.  Take appropriate breaks.  1-5 mins between sets.  Sets could be 1 pull-up. Any questions let us know. Here is the sheet for this challenge: Pull-UPs!  Some scaling options are in the video...Read more

By Jennifer Grenell A quick fix and dramatic results are what you crave. There is nothing more you want than to get to your goals as fast as you can, but it often feels exhausting and overwhelming. Vs. I need to learn habits that I can maintain long term. Taking the time to get the desired results will help maintain these results, but it feels “not so sexy.” Let’s examine what can happen with each approach. Many of us have done restrictive challenges, fad diets, and had amazing results, only to feel depleted and exhausted. Maintaining these behaviors is tough due to the rules and restrictions. The upside is the aesthetic results. Many people comment on how amazing you look. Inside, you may not feel the same. Fatigue and feeling deprived have been mentioned by some people who have adopted the quick fixes and are now searching for something sustainable....Read more