Sasquatch Strength
The Hardest Part

The Hardest Part



It’s 5:45am and I feel like death. My legs are sore from the hiking I did over the weekend; I didn’t get enough sleep and I know I have a twelve hour work day ahead of me. By the time I get in the office and open my computer, I have six voicemail messages as well as one-hundred and six unread emails; not to mention, a to-do list the size of my desk. It’s going to be a long day.


Regardless, when 2pm hits the clock, I know I have two choices: I can collapse on the comfy couch in my office until it’s time for me to coach at 5:30pm. Or I can suck it up, drink a little pre-workout, and go show the gym floor I am stronger than anything my day decides to throw at me. While some days it’s harder than others, I always pick the latter.


Potential clients approach me every day and ask, “Isn’t Sasquatch training hard?! You guys do pull-ups, push-ups and deadlifts! I don’t think I can do any of those things. Is this going to be too hard for me?”


My answer has always been, and will always be, “No.”


Training is easy. Doing pull-ups and deadlifts, thrusters and double unders, these are all things we get better at over time. And let me assure you: one day you will wake up, and 225lbs on the bar won’t feel quite so heavy. It will be faster than you think.


But here’s what ​is ​ hard: Showing up. Pulling yourself together to walk into the gym after a long day or a long week. ​That’s ​ hard.


When it comes to the fitness world, there’s a reason the mantra is “consistency is key” — it has always been what separates the ones who do from the ones who don’t. For whatever reason, there is a rampant misconception that in order to improve physical fitness you need to push yourself to the brink of death every time you are in the gym. While pushing limits and increasing intensity are certainly great tools in our fitness arsenal, they are ​far ​ less important than simply just showing up. And this goes for everyone from the first time gym-goer to Olympians. Showing up is and always will be the first and most important step in making progress. It sounds obvious, but I have a dozen clients I can think of right now that are dissatisfied with their progress; these are the same ones who show up only twice a week to work out for one hour.


Our habits define us. The people who make fitness a priority are the ones who will not only make the most progress, but retain it over the longest period of time.


So what action can you take to be more consistent in your pursuit of fitness?


● Schedule your classes like a meeting — an important one! — to work on you


● If you already show up to class regularly, schedule in some recovery time every week to make sure you are ready for the next phase in your training.


● Make it a priority. I promise you the results will shock you!

What is one simple action you can take to improve your consistency? Leave your response on the comments below.


A woman is doing a handstand in a gym.
06 Oct, 2023
Even if you don’t care if you ever do one!
06 Oct, 2023
Why Lifting Weights Is for Everyone 
06 Oct, 2023
The Importance of Rest in Your Fitness Routine
What's Your Why?
29 Aug, 2023
and why knowing it is important
Fitness Industry Lies
03 Aug, 2023
1: Fat is bad for you/Carbs are bad for you.
shoe graphic
10 Jul, 2023
Like with most things, the answer is: it depends. The best shoe for a runner is not the same as the best shoe for a weightlifter. However, for working out in a gym like Sasquatch with a mix of many different movements that train balance and agility as well as strength stability is key. Kettlebell swings, box jumps, lunges, all types of squats – yes even just air squats – require stability to perform safely and get the most out of your workout. A shoe with a flatter, more rigid sole will help protect you from things like ankle sprains, strains, and even fractures that can occur when your shoe doesn’t provide enough stability for your activity. Think about it: if you have to carry a heavy box for several hundred feet do you want to be doing that on a path made out of mattresses? Or one made of solid stable ground? A shoe with a thick cushion on the bottom is not going to provide the stable base you need to keep your feet, knees, ankles etc. safe and stable in the gym. Your feet are your base. Your entire body depends on your feet to stand. If your base isn’t stable, the rest of you can’t be either. What happens if you put something rigid – like a glass of water – on a pillow on your couch? Bet it doesn’t stay standing up very well. That’s why you put that glass of water on a flat stable surface like a coffee table. The following shoes (not sponsored) are some examples of shoes that provide good support and stability: Reebok Nano (any number model) Nike Metcon (any number model) NoBull Project Inov8 F-Lite 245 Cushioned shoes have their place, but they are not a good base for moving weight around or doing anything that requires balance or agility. If you want to get stronger you have to get stable first. The first priority is to protect your joints. To do that, you need to start off with a good solid base.
22 Jun, 2023
EPOC (Excess Post-Exercise Oxygen Consumption), also known as the "afterburn effect," refers to the increased oxygen consumption and energy expenditure that occurs after a workout. When you engage in intense exercise, such as high-intensity strength training, your body requires additional oxygen to replenish energy stores and restore physiological systems to their pre-exercise state. If you care about losing fat, you can see why increased EPOC is an advantage. Anything that burns more calories without you having to do more work makes losing fat easier. When you exercise, your body utilizes energy from various sources, such as glycogen (stored glucose) and fat, to fuel muscles and keep you moving. Intense exercise can deplete the easily available stored energy. EPOC is the energy needed to replenish those energy stores – like plugging in an iPad to replenish its battery – remove metabolic byproducts, and rebuild muscles stressed during the workout. After an intense exercise session, your body's metabolism remains elevated as it works to recover. This elevated metabolic rate contributes to increased calorie burning during the post-exercise period. The magnitude and duration of EPOC depend on many factors, including exercise intensity, duration, and individual fitness levels. More muscle equals more EPOC. Higher intensity during a workout equals more EPOC. Keep in mind that what “intensity” means varies from workout to workout. On a Squat day “intensity” is usually the weight you use, on Sprint days “intensity” is how fast you can go and maintain it round after round. Long, steady-state cardio workouts absolutely have their place in well-rounded fitness programs (you may notice we do at least one a week most weeks at Sasquatch). However, if that’s all you ever do you will not reap the same benefits from EPOC as when you mix it up with weight training and sprints. High-intensity workouts that challenge large muscle groups (like Front/Back Squats, Deadlifts, Cleans, Snatches etc.) and create a significant oxygen debt tend to elicit a greater EPOC effect. Activities like heavy resistance training (anything with weights), and interval training (sprint-rest-sprint workouts) can result in a prolonged post-exercise calorie burn. A more intense workout means increased EPOC.
22 Jun, 2023
Increased Bone Density: Lifting weights stimulates the bones to become stronger and denser. The mechanical stress placed on the bones during weight training triggers bone remodeling, which causes an increase in bone mineral density. This is particularly crucial for individuals with osteoporosis, as it helps to combat – and can even reverse – bone loss and reduce the risk of fractures. Improved Muscle Strength and Balance: Weight training exercises target multiple muscle groups, including those around the hips, spine, and wrists, which are commonly affected by osteoporosis-related fractures. By strengthening these muscles, weight training enhances stability, balance, and coordination, reducing the likelihood of falls and subsequent fractures. Enhanced Joint Health and Function: Weight training engages the joints, promoting their flexibility, mobility, and overall health. Regular weight training exercises can help alleviate joint stiffness and pain associated with osteoporosis. Moreover, strengthening the muscles around the joints provides added support and protection, minimizing stress on the joints and potentially reducing the risk of joint-related injuries.
09 Jun, 2023
Bet they aren’t what you think.
09 Jun, 2023
How to get a six pack in one day: Go to the grocery store.
Show More
Share by: