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  • On Site Training in Austin - Central Athlete - How Training Will Make You More Successful

    How Training Will Make You More Successful

    Training is a schematic approach to life. Training teaches clients several key tenets of life. Consistency
    You must stay “grounded” in your journey of health and wellness. Adopting a “no matter what” mindset keeps you committed to being consistent. Whether it’s finances, relationships or career advancement – consistency is going to lend itself well to success. Hard Work
    If something needs to be done, you must put your head down and do it. Delaying instant gratification is something we ALL can benefit from. Changing the way we view certain scenarios to the following: “I see the value in this, not for today, but for ....

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  • On Site Training in Austin - Central Athlete - What Is Your Body Fat and What Does It Mean?

    What Is Your Body Fat and What Does It Mean?

    What is a healthy amount of body fat? Ask 10 different people and you'll get 10 different answers. At Central Athlete, we have identified the following ranges to be healthy
    : Males: 10-20% body fat or lower Females: 18-28% body fat or lower 99.9% of people want to look good naked. In an addition to the aesthetic benefits, there are several health benefits for having a healthy body fat percentage. Below are some of the negatives
    that can happen with unhealthy body fat ranges. The fatter you are the more toxic you're going to be.
    There are around 270 obesogens. Obesogens are chemical compounds that disrupt normal development ad balance of fat metabolism, which in some cases, can ....

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  • On Site Training in Austin - Central Athlete - Why Your 30 Day Meal Plan Doesn't Work

    Why Your 30 Day Meal Plan Doesn't Work

    Nutritional challenges and macro plans are currently very popular, especially now that the holidays are fast approaching. Drop everything for 30 days and eat extremely clean for a short period of time. Track progress with your friends who can keep you motivated and accountable. Sounds like a win, right? Eliminate all the bad foods in your life, cut alcohol completely for a month and see a lot of progress. It sounds too good to be true
    and unfortunately for everyone involved, it is!
    The problem that I have seen with nutritional challenges is that they work, but only for a limited amount of time
    . Participants see great progress in 30 or 60 days but then feel so deprived that the ....

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  • On Site Training in Austin - Central Athlete - Determining Your Ideal Carbohydrate Intake

    Determining Your Ideal Carbohydrate Intake

    So are carbs good or not? Exactly what you may not want to hear: Everybody is different, and you never really know until you experiment for yourself.
    Similar to an individually designed training program that targets your weaknesses and ensures your success, an individualized approach to nutrition is the only assured way to fueling your body appropriately. The answer then? Yes and no!

    Like we need water, our bodies do need some carbs. Vegetables and fruit are filled with water, vitamins, minerals and antioxidants. It really all depends on what kind of activity you are doing.
    Carbs used appropriately can have a substantial impact on not only performance but increasing muscle ....

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  • On Site Training in Austin - Central Athlete - Building Muscle - Functional Resistance Training

    Building Muscle - Functional Resistance Training

    If you're looking to build muscle mass then functional resistance training is for YOU
    . Get out of pain, increase energy and look better naked by combining body building, weight training and gymnastics in a fun and challenging format. Key components
    Compound Movements
    - multi-joint movements that will put the body in a hormonal state that is geared towards adding lean body mass. The movements allow for a higher level of intensity compared to traditional body building movements. Time Under Tension (T.U.T.)
    - by spending more time under tension, specifically the eccentric portion, there is a greater breakdown in the cross section of the muscle fibers which stimulate more ....

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  • On Site Training in Austin - Central Athlete - Gaining Muscle - Running Insulin

    Gaining Muscle - Running Insulin

    If you want to get lean and add muscle, you HAVE
    to manage your blood sugar. Improving health and getting leaner means less sugar and a decreased consumption of processed carbohydrates which over time will lead to improved insulin sensitivity. Improved insulin sensitivity and better management of blood sugars are essential for long-term health.
    Insulin Resistance - What is it?
    When someone is insulin-resistant, glucose cannot effectively enter into the cell; chronically elevated insulin levels create dysfunctional insulin receptor sites on the cell. Because blood sugar is not adequately entering the cells, it stays in general circulation rather than being stored. As a result, the ....

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  • On Site Training in Austin - Central Athlete - Client Training Program - Steph Davies

    Client Training Program - Steph Davies

    Steph has been with Central Athlete since August 2016. She is a great example of why Individually Designed Fitness is far superior than “online programming”. Steph came to us with specific goals: 1. Improve her performance in the CrossFit Open 2. Reach her maximum potential in weightlifting After her initial testing phase we identified weakness and created objectivity around improving those. As a result - she improved 71 spots in the Open: 2016 CF Open - 215th 2017 CF Open - 144th Her most recent personal achievements include being named a member of the Australian Weightlifting Team for the Oceanic Titles in the Gold Coast, as well as unofficially breaking the Axle Clean ....

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  • On Site Training in Austin - Central Athlete - Why Supplements are Crucial to Build Muscle

    Why Supplements are Crucial to Build Muscle

    Supplements: Not everyone should be taking them—and you get what you pay for. Some over- the-counter supplements can have nutritional information off by as much as 10% or more. Just as with stages/progressions of training, there are stages/progressions of nutritional prescriptions, and supplements are a Phase 3
    change for our clients. Supplements are only advised when there has been consistency around training, daily movement, sunlight exposure, low stress environment and blood sugar management. Failure to meet the above-mentioned parameters will ultimately lead to lack of results and un-fulfillment for both the client and coach. At Central Athlete, we are primarily concerned ....

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  • On Site Training in Austin - Central Athlete - Why Protein is Crucial for Building Muscle

    Why Protein is Crucial for Building Muscle

    Eating enough protein is one of the easiest things
    you can do to gain muscle. Proteins are combinations of amino acids. During digestion, the proteins in food are broken down into separate amino acids, which are then absorbed by the body and used to: 1. Build, repair and maintain body tissue 2. Synthesize hormones and enzymes 3. Supply energy 1.6g of protein per 1 kg of body weight has been correlated with improved lean body mass. You will not get more benefit from eating more protein in terms of improving lean body mass, HOWEVER
    , there are other benefits from higher protein intake. Some include:
    1. Satiety 2. Thermogenic effect of protein 3. Cellular repair after resistance ....

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  • On Site Training in Austin - Central Athlete - Why Sleep is Crucial to Build Muscle

    Why Sleep is Crucial to Build Muscle

    Sleep is essential for all systemic functions of an organism. Deficits in sleep have harmful impacts–changes in dietary behavior and body composition, impaired glucose regulation, disrupted blood pressure and negative cognitive processes. Lack of sleep decreases the activity of protein synthesis pathways, increasing degradation. This results in loss of muscle mass
    and impacts muscle recovery after training. Below are some insights into sleep physiology:
    1. Growth hormone is secreted and at its highest concentrations between 1-3am. 2. If we are in a sleep-deprived state, we are more likely to be insulin resistant—meaning we are more likely to store fat instead of building ....

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  • On Site Training in Austin - Central Athlete - More Muscle, Less Fat with Functional Resistance Training

    More Muscle, Less Fat with Functional Resistance Training

    Fitness is trendy and people are always looking for the "short-cut" or the latest "fad" to follow. There are many forms of training that can lead to results but one we stand behind is functional resistance training
    . Get out of pain, increase energy and look better naked by combining body building, weight training and gymnastics in a fun and challenging format. Below is in-depth information around functional resistance training and WHY
    we believe it reigns superior over other forms of training. Resistance training has multiple benefits and it is our belief that no matter your goal, you should be participating in resistance training to some degree. Specifically for the following ....

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  • On Site Training in Austin - Central Athlete - Time Restricted Eating

    Time Restricted Eating

    What is it?
    Condensing the window of when youare consuming food anywhere from a 4 to 12-hour period. Who is it for?
    This is most applicable for a Phase 3 client.
    Someone who has mastered
    the fundamentals
    Experimented with manipulating carbohydrates and fats
    Explored various post workout nutrition strategies Athletes who are trying to maintain a high level of strength and body composition.
    Wrestlers
    MMA Fighters
    Rock Climbers Recommendations
    Start with a 12-hour fast.
    Eating from 8am - 8pm daily Data :
    Control Group: Feed at 8am , 1pm , 8pm Test Group: Feed at 1pm, 4pm, 8pm Results: Test group maintained lean body mass and a significant decrease in fat ....

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  • On Site Training in Austin - Central Athlete - Hacking Alcohol

    Hacking Alcohol

    According to the 2015 National Survey on Drug Use and Health (NSDUH), 86.4 percent of people ages 18 or older reported that they drank alcohol at some point in their lifetime. Fitness, for most people, is not the end goal. Meaning they want to be able to participate in their own life and have fulfillment both inside and outside the gym. So how do you drink, in moderation, without compromising your goals? We have some tips to help with this. BEFORE
    Maintain your routine as much as possible
    Water
    - drink half your bodyweight in ounces
    Protein
    - eat a balanced mealhigh in proteinto delay the rate of alcohol absorption
    Sunlight
    - 20 mins of sun exposure
    Movement
    - engage in quality ....

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  • On Site Training in Austin - Central Athlete - Individually Designed Fitness: The Future for The Working Professional

    Individually Designed Fitness: The Future for The Working Professional

    Muscle Beach, circa 1934, in Santa, Monica, CA (and in more recent years, in Venice Beach) is widely seen as the birthplace of the fitness revolution in the United States. The bodybuilding movement spawned thousands of global gyms that feature arenas full of cardio equipment, resistance training machines, areas for group classes and amenities such as pools, saunas, and child care facilities across the United States. Back in the 90s and early 2000s, it became a status symbol to stay in shape by becoming a member of one of these facilities. However, if we know anything about fitness, it is akin to fashion. People identify with the types of exercise that they choose to do: from Taebo to ....

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  • On Site Training in Austin - Central Athlete - The Six Unconventional Ways to Lose Fat

    The Six Unconventional Ways to Lose Fat

    We live in a world where people want results and they want them yesterday. Crash diets, 24-day challenges, zero carbs, liquid diet - you name it, people have tried it.Majority of people have tried "quick fixes" in an effort to achieve the results they've always wanted with usually very little long-term success. We make a huge push to our clients to focus on the fundamentals . These may not be the sexiest methods but these are tried-and-tested ways to ensure LONG-TERM
    success. Below are six unconventional ways to lose body fat and WHY
    each of them are so important. Non-Exercise Activity Thermogenesis Low intensity movement throughout the ENTIRE day. Your goal should be at least ....

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  • On Site Training in Austin - Central Athlete - BLG's On The Road

    BLG's On The Road

    Travel often? Find it difficult to maintain structure while on the road? Fiveconcepts to create astrong insurance policy when you are on the road:
    Sun
    Goal: 20 mins per day on 40% of your body Why: Vitamin D - regulates over 1,000 different genes in the body Movement
    Goal: Easy, low intensity movement throughout the day - 10,000 steps Why: Creates great blood flow and lymph movement to detoxify the body Hydration
    Goal: More than half of your bodyweight in ounces while traveling Why: Great for energy management and immune function Sleep
    Goal: 7-9 hours of uninterrupted sleep Why: One night of poor sleep will put you into an insulin resistant state which ....

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  • On Site Training in Austin - Central Athlete - Stress - Shift Your Paradigm

    Stress - Shift Your Paradigm

    We all experience stress in some form or fashion. It should be made clear that if you're stressed you will not be able to lose body fat
    like you are suppose to - plain and simple. Why not?
    Stress has an interplay between yourthyroid, adrenals and gonads. If stress is driving adrenal function it will impair sexual reproduction as well as your ability to regulate metabolism. How tohandle stress?
    Changingyour perception of stress is key. You experiencethe same physiological responses regardless of ifthe "stressor" occurs or doesn't occur.
    The Four Remedies to Relieve Stress

    Do something you love everyday
    Play 5-10 mins per day
    Adopt a healthynighttime routine
    Create a paradigm ....

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  • On Site Training in Austin - Central Athlete - Sunlight: The Next Frontier for Weight Loss

    Sunlight: The Next Frontier for Weight Loss

    Give your body what it needs and your body will heal itself. Adequate sleep, quality nutrition and daily movement are great ways to reach the body you've always wanted but there is one keyvariable that is missing... sunlight.
    Manipulating sunlight is the next frontier for weight loss. The four components of sun hygiene:
    1. Minimum of 20 minutes of sun exposure per day 2. Allow the sunlight to directly hit your retina 3. 7-10am is the best time to be outside 4. Increase sun exposure gradually - 5-10% daily Happy training! ....

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  • On Site Training in Austin - Central Athlete - The Six Ways to Improve Sleep

    The Six Ways to Improve Sleep

    Sleep is the number one thing
    you can do to remedy fatigue. What impact does it have on body composition?

    Allows for appropriate intensity duringtraining
    Helps regulate blood sugars
    Eliminates the urge for convenient food choices
    Improves the uptake of growth hormone Easy ways to improve sleep:

    Get 7-9 hours of uninterrupted sleep each night
    Sleep in a cool and dark room -68 degrees is ideal
    Have some form ofrhythmic noise playing ....

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  • On Site Training in Austin - Central Athlete - The Power of Protein

    The Power of Protein

    Majority of people, especially females, do not eat enough protein to make positive body composition improvements. Main reasons why protein is so important: 1. Thermic effect of protein 2. Cellular repair after resistance training 3. Increase basal metabolic rate 4. Satiety 5. Regulation of hormones ....

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  • On Site Training in Austin - Central Athlete - Optimal Hydration

    Optimal Hydration

    Water is the MOST
    important and simplest thing you can do for your overall health. Key benefits: 1. Detoxification - excrete waste and toxins 2. Promote weight loss 3.Support cellular function Optimal hydration levels are: Male: 58-62% of bodyweight in water weight Female: 52-55% of bodyweight in water weight ....

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  • On Site Training in Austin - Central Athlete - The Principle of N.E.A.T.

    The Principle of N.E.A.T.

    Non-Exercise Activity Thermogenesis Low intensity movement throughout the ENTIRE day. Your goal should be at least 10,000 steps each day. The two big reasons this is important...lymph draining and increase blood flow. These are vitally important because we live in such a toxic world. Find out how some very simple activities have such a huge impact on your body composition and overall health. ....

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  • On Site Training in Austin - Central Athlete - The Central Athlete Brand Story

    The Central Athlete Brand Story

    In 2008, my final year of college, I managed to secure a summer internship with Highlands Coffee in Ho Chi Minh City, Vietnam. Three monthsin Vietnam with few native language skillsleftme with more free time than I had had in Fort Worth, Texas. I decided tocommit myself to trying CrossFit.com . I became so fanatical about this new method of training, that I earned my Level 1 CrossFitCertification the same month I arrived back in the States. In 2009 I graduated with a Business Degree from TCU and returned to Austin, where I grew up. I quickly found myself working in a corporate cubicle, dreading my days, and surfing various fitness websites. For those of you who know me, you’ll ....

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  • On Site Training in Austin - Central Athlete - A New Model of Fitness

    A New Model of Fitness

    In the fitness industry, there are a lot of buzzwords, assessment being one of them. What is the benefit of an assessment if you are doing the same workout as everyone else? Central Athlete uses individually designed fitness
    to connect your goals, training and longterm results to the data gathered in the assessment. Why overhead squat if your low back hurts each rep? Why olympic lift if you don't enjoy it? Why settle for a cookie cutter training program? You no longer have to sacrifice
    your true values to potentially achieve results with our new model of fitness. ....

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  • On Site Training in Austin - Central Athlete - Open Gym in Austin, Texas

    Open Gym in Austin, Texas

    Clients demand more time to train and being restricted to a specific time is very limiting. The concept of an Open Gym in Austin, Texas or availability of gym space with no formal group classes included, is very much an under-utilized platform for many gyms. While there are Open Gyms in Austin, Texas such as 24-Hour Fitness, Anytime Fitness, Gold’s Gym or YMCA, there is undoubtedly a difference in the style of training and equipment available at these mega-gyms versus a functional fitness style gym (assault bikes, ski-ergs, squat racks, bumper plates, kettlebells, Olympic lifting bars, etc.). Where does a client go to get the most out of his or her training? One can only ....

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  • On Site Training in Austin - Central Athlete - Why is an Assessment Crucial to Your Success?

    Why is an Assessment Crucial to Your Success?

    Just looking to sweat with some friends and not really serious about progress and results, feel free to skip this video. Assessments are only for those who are serious about their health and fitness. Schedule a Consult!
    You read the above sub-title correctly. If you're still reading, we appreciate your seriousness. As mentioned, not every needs an assessment. Who does? Someone wanting to: Maximize progress: The assessment is designed to collect data that is used to build your fitness program. The data provides an objective method to track progress. Learn: During the assessment, the coach goes over the "why" behind every test that is done. This helps "teach the client how to ....

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  • On Site Training in Austin - Central Athlete - Client Spotlight: Shayna Dunitz

    Client Spotlight: Shayna Dunitz

    Shayna is a 25 year old female with a dense background running both half and full marathons. She fell in love with the barbell during her short stint with group fitness classes and after moving to Austin from New York and running the Boston Marathon, she was ready to ditch the running shoes and take her fitness to the another level. Shortly after this pivotal moment, she was introduced to Central Athlete. After hearing the benefits of following an individualized program, she hopped on board immediately and started working with her own Central Athlete coach to move towards her goals of improving in the sport of fitness at a competitive level. Central Athlete takes each client like Shayna ....

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  • On Site Training in Austin - Central Athlete - Nutritional Habit Creation

    Nutritional Habit Creation

    Imagine waking up and going on a walk, cooking a healthy breakfast, prepping food for the day and going to the gym. Ask majority of people and they would like for this to be their routine, problem is they want it yesterday. Central Athlete focuses on behavioral change to get each client to make these changes on their own, while providing education to why each is important. We thought it would be fun and insightful to look at what each Coach at Central Athlete eats in a typical day. Like all of you, each of us have different goals, body compositions, routines and yet one thing holds true…. each of us know how to optimize our bodies!
    This doesn’t happen overnight, nor does ....

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  • On Site Training in Austin - Central Athlete - Why You Can’t Do A Pull-Up

    Why You Can’t Do A Pull-Up

    Struggling with getting your first pull-up or still using a band? Coach Jesse gives some advice on proven ways to help you finally get one! ....

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  • On Site Training in Austin - Central Athlete - When a Client Learns to Fish

    When a Client Learns to Fish

    As I watched my sister move gracefully through an American Ninja Warrior type obstacle course, I experienced a strong wave of emotion. Ashlie, my younger sister, was in the middle of her first fitness competition that she registered for without any persuasion from an outside source. As I watched her effortlessly climb over walls and move quickly across monkey bars, the nostalgia of her journey began to surface. <img class="alignright wp-image-7175" src="http://centralathlete.com/wp-content/uploads/2017/01/ashlie-blog-5.jpeg" alt="" width="450" height="450" srcset="http://centralathlete.com/wp-content/uploads/2017/01/ashlie-blog-5.jpeg 640w, ....

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  • On Site Training in Austin - Central Athlete - Thank You

    Thank You

    Thank you for your interest in Central Athlete! ....

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  • On Site Training in Austin - Central Athlete - Change Psychology and How it Applies to You and Your Fitness

    Change Psychology and How it Applies to You and Your Fitness

    The intersection of fitness and psychology is becoming more apparent and evidence-based. The most successful coaches and clients understand that in order to truly be successful, having a basic understanding of behavior modification—and the psychology behind it—is imperative to achieving consistency and long-term results. Here’s the problem
    - The best fitness professionals invest a considerable amount of time, money and energy on staying up to date with the latest tools and protocols in order to sharpen their coaching abilities, but are not understanding the deeper ingredients in helping clients create lasting change. They are constantly researching and adding more ....

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  • On Site Training in Austin - Central Athlete - What You Don’t Know About Fitness

    What You Don’t Know About Fitness

    It stands to reason that if you invest your time and money in taking on a new challenge—say, learning Spanish—you would expect that if you attended your classes consistently three times a week for a year, you would be able to speak more Spanish than when you started, correct? But this metaphor doesn’t work with fitness. Even if you train three times per week for an hour over the course of a year, you would initially improve but inevitably hit a frustrating plateau. <img class="alignright wp-image-7110" src="http://centralathlete.com/wp-content/uploads/2016/12/FitnessAdvertorial-cfa0089b-300x167.jpg" alt="fitnessadvertorial-cfa0089b" width="400" ....

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  • On Site Training in Austin - Central Athlete - Integrated Fitness Facilities in Austin

    Integrated Fitness Facilities in Austin

    Strength and conditioning coaches do not have the education and experience to conduct myofascial release techniques and chiropractic services. Conversely, chiropractors and sports therapists—by trade—are not schooled in creating programs that elicit physiological adaptations through strength training and nutritional protocols. Imagine strength and conditioning coaches digging into various parts of clients’ bodies with their thumbs, trying to eliminate pain, their “knowledge” based on an article or weekend course they took. Maybe they feel inclined because they have been in the business for almost a decade. This is akin to a chiropractor dishing out training ....

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  • On Site Training in Austin - Central Athlete - The Difference Between Working Out and Training

    The Difference Between Working Out and Training

    The difference between working out and training is the outcome. Working out is a great model for those who enjoy doing what feels good for that specific day and time, or those who value the community of a group class. Generally, when working out, there is not a specific end goal or a set plan that outlines how to get from point A to point B. Unlike working out, training provides a specific regimen with a clear plan of action that will lead to a specific end goal. The end goal may be running a marathon in a set amount of time, gaining lean muscle mass while losing a percentage of unwanted body fat, or even just incremental increases in strength and conditioning. When working out, people are ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Story

    Central Athlete Story

    In 2008, my final year of college, I managed to secure a summer internship with Highlands Coffee in Ho Chi Minh City, Vietnam. Three monthsin Vietnam with few native language skillsleftme with more free time than I had had in Fort Worth, Texas. I decided tocommit myself to trying CrossFit.com . I became so fanatical about this new method of training, that I earned my Level 1 CrossFitCertification the same month I arrived back in the States. In 2009 I graduated with a Business Degree from TCU and returned to Austin, where I grew up. I quickly found myself working in a corporate cubicle, dreading my days, and surfing various fitness websites. For those of you who know me, you’ll know ....

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  • A Teacher's Drive to be Better!

    Every individual comes to Central Athlete for unique and varying reasons; for some it is to constantly see their performance improve and for others it is to increase energy and become more productive outside the gym. We have had people eager to work with us in order to gain lean muscle mass and lose body fat and we have had others who aspire to keep up with their kids and be active outside the gym without limitation; the list goes on. The one thing every single person who comes to Central Athlete has in common is the drive to be better. They are inspired to be better than they were yesterday; at home, in the work-place and inside the gym. Ashlie is a 25-year-old private pre-kindergarten ....

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  • On Site Training in Austin - Central Athlete - Personal Training For a Quarter the Price

    Personal Training For a Quarter the Price

    Braxton Walcott came to Central Athlete with the goal of improving strength—primarily measured by his back squat.He has done just that. “My squat is a testament to the programming. The weeks of single-leg work, back and core stability exercises have developed my squat so much that I am now effectively squatting over 300 lbs. After the first four months of training, I feel much stronger with an over 300-pound back squat than I did four months earlier under 285 lbs,” says Braxton. Braxton was a “typical” gym guy. He did bench press, curls, leg extensions, etc. “The game changed when I came to Central Athlete...There is nothing better than waking up each day ....

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  • On Site Training in Austin - Central Athlete - CrossFit Central InBody Promotion

    CrossFit Central InBody Promotion

    What are you made of? Find out by completing a body composition assessment. Body Composition: A method of describing what the body is made of, including fat, protein, minerals and body water WHY TEST?
    Knowing your body composition is the first step towards improving it. Having a better body composition can aid you immensely in understanding your weight, improving your overall health, and generally living a fuller, happier life. By analyzing your body composition, you can keep track of your results over time. This is an easy method for auditing your training program. If your main goal is to improve body composition, then you SHOULD start to see results that show progress towards that. Body ....

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  • On Site Training in Austin - Central Athlete - How to Stay Consistent with an Inconsistent Schedule

    How to Stay Consistent with an Inconsistent Schedule

    Michael Gallagher came to Central Athlete in October of 2015.He had moved from California recently and was looking to replace his old CrossFit gym. His intentions were simple: 1. Continue to see measurable progress in his strength training 2. Be able to train within the confines of an inconsistent work schedule 3. Improve body composition Coming from a traditional CrossFit gym, he was a little apprehensive at first, but decided to take the plunge and has enjoyed the process and his recent successes: 1. Overhead squat improved from 170 to 245 pounds 2. Back squat improved from 315 to 360 pounds "I came to Texas because of a promotion with my company. I work in the alcohol industry and was ....

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  • On Site Training in Austin - Central Athlete - Tired of Being Basic... You Should Be!

    Tired of Being Basic... You Should Be!

    Megan Ream is a 44 year old mother of two and a part time Physician's Assistant. From the moment we met there was no question that being stagnant was not an option for her, whether it be in her career, as a mother and wife, or with her health and fitness journey. When she began to understand that plateaus and stagnation in her fitness could be avoided, she immediately starting working with a Central Athlete coach in order to create a plan to promote continuous success. Megan didn't come to Central Athlete to compete in fitness or be the best on the playing field, she started because she wanted to see what her body was truly capable of. Her primary goal was to increase upper body strength, ....

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  • On Site Training in Austin - Central Athlete - You’re Not 18 Anymore, Stop Training Like It!

    You’re Not 18 Anymore, Stop Training Like It!

    You’re not 18 anymore, stop training like it! You aren’t the same as you were 20 years ago. You have grown into a mature adult who makes educated and thoughtful decisions about everything you do, including your fitness. Meet Craig. Craig didn’t come to Central Athlete to compete in competitions or lift like he did in high school. Heck, his training program rarely requires a barbell. He came to Central Athlete to train to be the best version of himself for the people that he holds closest to his heart: his family. “I joined Central Athlete so that I could train in a way that would make me better and able to do the things I want to do on an everyday basis. That ....

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  • On Site Training in Austin - Central Athlete - Testosterone Biohacking

    Testosterone Biohacking

    21 Day Plan to Boost Testosterone I was dubious about using natural remedies to increase my testosterone. So guess what? I turned myself into a human guinea pig and the results speak for themselves. In just 22 days between hematology tests, I was able to boost my testosterone from 424 to 666. That is a 57% increase.Don't take my word for it, check out the results below!
    This is what I looked like during my 22 days. Each picture is roughly 11 days apart:
    Want to find out how I did this. Download the exact plan I used below!
    21 Day Plan to Boost Testosterone ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    @amart_fitness Training of the Day A. Glute ham raise x10 @4010 x2 sets B. Snatch grip RDL x10 @3011 x3 sets C. Wide grip pronated L-Pull Ups x3 @31X1 x3 sets D. Muscle Up Negative 4•4•3•3 rest 2:00 E. Farmers Walk 40 meters x3 F. Toes to Bar AMRAP + Burpees x3 AFAP + row 20 sec @ 100% rest 3:30 x3 ....

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  • On Site Training in Austin - Central Athlete - Functional Training for Body Composition

    Functional Training for Body Composition

    4 Week Training Plan Training for Body Composition...You’re Doing it WRONG
    Tired of running endless miles, spending countless hours in the gym moving from machine to machine or laying on the ground after an intense workout all while still being able to pinch that stubborn fat on your stomach? Easy answer….of course you are! Try this: German Body Composition Training
    Who is it for? People who want to improve body composition Skill level requirement? Beginner, Intermediate, or Advanced Does it work? Yes The whole purpose is to increase the lactic acid concentration in the muscle, you may know it as the burning sensation you begin to feel deep in the muscle. ....

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  • On Site Training in Austin - Central Athlete - 4 Steps to Increase Testosterone

    4 Steps to Increase Testosterone

    21 Day Plan to Boost Testosterone “Doc, I think I have Low T” – men everywhere The all mighty Testosterone. Fellas are familiar with this “mecca hormone” and try everything to increase it, especially with age. But why do so many fail? The b enefits of increasing testosterone include:
    Reduce fat
    Increase muscle
    Improve your concentration
    Maintain sleep
    Feel more rested
    Maintain bone density/strength
    Increase strength and athletic performance
    Improve mood
    Improve insulin sensitivity
    Improve erectile function
    Heighten your motivation
    Increase your sense of well-being Ok, so you get it. Testosterone is a good thing to have optimal levels of. But in a ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Coach and Founder of Central Athlete, @jaobrien1 discussing work/life balance. 18 Austrians visited today with @3daystartup to hear about alternative paths to entrepreneurship and success. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Congratulations to @cadejason for taking first place in his division for the @texaswatersafari. Jason collaborated with Coach @jaobrien1 to implement a lifestyle and nutritional plan that supported his time away from the gym and the boat. Athletes come in all shapes and sizes. This one just completed the World's Toughest Canoe Race in under 33 hours with no sleep. 262 miles of pure bliss ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    The time is now. You steer the boat of your own life. You see the vision. You do the work. Know when to push, and when to hold back. One more rep, one more session towards the life you aspire to build. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    We’re hungrier for it than we ever realized. We want to know why we are the way we are. We care about our journey along the way... We want to know where we stand.We want to have the information to make meaningful choices about how we decide to train.The time is ripe.We are part of a growing consciousness that’s bigger than fitness— one that champions what’s good, and the greater good, too.Where value is inseparable from values. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    The larger the foundation, the greater the potential. If our clients are seeking to develop their upper body pulling capabilities, everyone starts at the foundational level. Level 1 - Before chin over bar holds, clients must pass our scapular stability requirements. Level 2 - Before strict muscle-ups, pull-ups and pull-up negatives, clients must demonstrate competency in chin over bar hangs. We look for 1 minute unbroken for 1-5 sets. Level 3 - Weighted pull-ups. 20% added load of their bodyweight for females and 33% for males. Level 4 - Comparisons of other lifts. Goal 1 = 65% weighted pull-up to press ratio. Goal 2 = 96% weighted pull-up to close grip bench press. Level 5 - Degrees of ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    19 Austinites participated in the inaugural Centurion. 7 components of fitness were tested to give insight into areas of prioritization as they chase the allure of "balanced fitness." Learn // Challenge // Play ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    "A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." -Steve Prefontaine ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    The lessons you learn in the gym, carry much more value than just another PR. They represent commitment, intelligence in your approach, and old fashion hard work. These lessons translates to every other aspect of your life. Whether you train to be a better father or to develop the confident you wish you had, fitness is our tool for self-actualization and living life to the fullest. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    CA Girls like to have fun! Remember, all the work in the gym is supposed to enhance your life outside the gym. We frequently see clients who create a lot of stress around their training, nutrition and lifestyle. If your training isn't adding to your life, but taking away time and adding stress, why are you doing it? ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Develop quality movement patterns before you add intensity and volume. The larger the foundation, the more progress to expect over time. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    15 on-site training clients decided to spend their Memorial Day training. When you create a business it starts with a vision. As a business owner you are optimistic, passionate and full of fire. Things can quickly change when you open your doors and reality doesn't match your expectations. Into our 18th month of business and we have 75 clients who are committed to our vision. A vision of fulfillment through fitness. We decided to challenge the Austin fitness scene. We decided to take what people want, and build something from the ground up. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    WHAT DO YOU NOTICE ABOUT THIS CLIENT? Whenever clients run into some sort of dysfunction, it is always important to remove any triggers and reassess. Until you understand more about what is a occurring and any possible connections, you must be intelligent about your approach. If you nip things in the bud, you can avoid more issues and this can be a thing of the past. If you let things continue though and you don't gain more insight into the situation nor remove triggers. You can almost always expect things to not be ideal. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Are you pursuing the best version of yourself? Are you maximizing your potential in and out of the gym? Do you refuse to accept plateaus, stagnation and remedial results? ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Training vs working out. When you train, you know where you are and where you want to go. There is an objective behind the madness. When you workout, it is for the experience that day. Sometimes a sweat session, sometimes what you feel like, sometimes with some friends. There is nothing wrong with either one but understand what you are doing and your WHY. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    When Shayna went through her initial assessment, she performed a 40 second passive hang. 4 months later, she can hold her chin OVER the bar for 40 seconds. Rock climbing is a lot more fun... ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Critical drop off. When you are not able to sustain power. This can mean the client has not built enough volume or has incomplete recovery. Regardless, when you see the client drop off 10%+, this is indicative of a critical drop off. We pushed Julius one more 200 meter sprint after his critical drop off to see whether it was a mental drop off. He laid there for 10 minutes before he was able to peel himself off the ground. Learn from Julius. Don't jump off the cliff. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    We’re hungrier for it than we ever realized. We want to know why we are the way we are. We care about our journey along the way.. We want to knowwhere we stand. We want to have the information to make meaningful choices about how we decide to train. The time is ripe We are part of a growing consciousness that’s bigger than fitness— one that champions what’s good, and the greater good, too. Where value is inseparable from values. ....

    Read more
  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Coach @juskrause working on improving scap function before he progresses this on-site client to more dynamic upper body movements. The clients who embrace building a foundation before they add volume, intensity or complexity are surprisingly the ones who progress the fastest. Skipping important aspects will violate strength and conditioning principles that have stood the test of time. For example, progress into kipping pullups before you can do a few strict pullups and we see an increased risk for shoulder pathology. Get a strong squat without a strong single leg base and you increase the likelihood of hip or knee issues. Walk before you run. ....

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  • On Site Training in Austin - Central Athlete - Gut Health

    Gut Health

    In the fitness profession many individuals associate results with diet and exercise alone. If the person is not seeing adequate progress we instantly look at the meal plan and add more exercise to the agenda. Unfortunately the gut is often times overlooked and never included in the discussion of prescription. The gut is one of the most important attributes to examine when it comes to performance and weight loss. It is also known as the second brain because of its important role in the body. Without a properly working gut, many things can go arise, one being the absorption of adequate nutrients and another being inadequate production of neurotransmitters. Sexy meal plans will not matter ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    We'll see you at the Games. On-Site training client @careykepler 14th in the world will be taking her first trip to Carson as a Master's Athlete at the @crossfitgames. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Love seeing the PRs roll in. Remote Coaching client @jesseruiz35 shaved 1 minute off his 10k run time. We implemented some good structural work and kept him injury free. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    "With on-site training, I get the individuality of personal training, for a quarter the price, with a community of others doing the same. We're each in there working towards our own individual goals. Just like CrossFit, we have created a bond under a unified theme." ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Usually were not a fan of weighted planks but there are some clear benefits. It can teach proper bracing as it relates to weightlifting and gymnastics movements. Ensure hips are neutral and midline is braced in the same positions you would like to see reinforced. Keep the time under tension similar to the amount of time you would expect you be in the position you are trying to improve. Remember this is an assistance exercise so there must be a clear intention of the WHY behind this exercise. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/04/The-online-coaching-community-is-being-transformed-with-@thefitbot.-Loved-that-Central-Athlete-is-ab.jpg" size="large"] The online coaching community is being transformed with @thefitbot. Loved that Central Athlete is able to able to add value to their platform. Seems like Coaches are loving it all according to the latest poll! “The software works very efficiently for strength and conditioning and Crossfit style programming. The nutrition inputs have been a great addition as it makes the process with clients more well rounded. The Library of movements from Central Athlete has been my favorite tool.” ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    It's not sexy to tell people it is going to take them 3 to 4 years or longer in some cases, to build the proper base, in order to support their goals. It is much more entertaining to do what the "cool kids" are doing. When strength and conditioning principles are properly applied, you see longterm progression. When you see people progress to exercises and drills that are beyond their ability, you see plateaus, injuries and burnout. Isometric before isokinetic before isotonic before dynamic before training under fatigue. Let's look at the muscle-up for example. Isometric (carries, holds, hangs etc.) Can you perform a passive hang for a minimum of 2 minutes? How many sets of 1 minute chin ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    When we created Central Athlete, we realized the business potential of templated programs, group training and standardized progressions. As a Central Athlete client, each of our clients is unique. Your program is built from the ground up for YOU... Using evidence based practices and peer reviewed science. There's a reason why you see tens of thousands of eBooks and programs you can buy online. It's a lot more difficult to understand how to apply strength and conditioning principles to the individual. Abiding by these principles means building relationships and respecting clients' individuality. Not a number that counts towards a bottom line. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    What is On-Site Training?? On-Site Training is a new fitness concept. Similar to when you visit a doctor and he writes you a prescription, you will meet with one of our Coaches and speak to your goals. You Coach will take you through various assessments before writing you your fitness prescription. This comes in the form of an individualized training plan, specific nutritional/supplement prescription as well as any lifestyle modifications needed to maximize YOUR progress towards YOUR goals. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    @amanda1607 saw a 41% improvement in her Open Performance from last year. Do you have something specific that would like to attain. Contact one of our Central Athlete Coaches and begin your journey. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Congratulations to On-Site Training client Mike for advancing to the @crossfit online qualifier. His primary goal for this season was to improve his body's mechanics. It just so happens that he is the 2nd Fittest man in his Region's age group. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Did your Open performance not live up to your expectations? The 2017 Season has already started for many of us. We invite you to join our Central Athlete community and embark on year challenging yourself. Challenge yourself to maximize what you are capable of. Challenge yourself to align your highest values with your daily behaviors. Challenge yourself to accomplish that goal that you don't quite know if your are capable of accomplishing. Tag someone who you think needs a push! ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    In the Sport of Fitness, maximizing ankle dorsiflexion is one of the keys to athletic performance. My simply increasing range of motion at the ankle, it allows: 1. A more upright torso during squatting movements 2. Better depth with squatting movements 3. Less torque placed on low back and posterior chain during squatting movements Ever noticed how when you wear Olympic lifting shoes and movements sometimes feel easier? Often times it is because of the raised heel. This is one of our mainstays in terms of making our clients movements patterns more efficient. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/03/Proud-of-this-chick-@megslegs24.-4-months-of-preparation-with-on-site-training-and-places-216-in-her.jpg" size="large"] Proud of this chick @megslegs24. 4 months of preparation with on-site training and places 216 in her Region. Top 100 next year??? ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Early bird price $45 until April 2!" src="http://centralathlete.com/wp-content/uploads/2016/03/Repost-@texas_wod-with-@repostapp.-···-classic-Tuesday-dyne-Sign-up-for-Collegiate-National-Th.jpg" class="image" width="600" height="600"> @texas_wod with @repostapp. ··· classic Tuesday dyne // Sign up for Collegiate National Throwdown and compete against this killa squad to earn the title of fittest school in the nation!! Link in bio --> Early bird price $45 until April 2! ....

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  • On Site Training in Austin - Central Athlete - Snapshot into Individual Success

    Snapshot into Individual Success

    Chad Seiders came to Central Athlete after years of group training without seeing the specific results he was looking for. Every few months he would take a break from these classes due to ongoing back injuries and nagging pains, causing inconsistency in his training and pulling him further from his fitness goals. During his initial assessment with Central Athlete, we noticed some major strength imbalances as well as a huge discrepancy in the range of motion of his squats, something he has been wanting to improve but didn’t have the right tools, accountability, or plan to do so. His upper body pulling strength was well below the marker compared to his pushing strength and he was ....

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  • On Site Training in Austin - Central Athlete - Sport Psychology

    Sport Psychology

    The role of sport psychology is to help athletes achieve more consistent levels of performance at or near their physical potential by carefully managing their physical resources through appropriate psychological strategies and techniques. Anxiety, Arousal, and Attention Athletes are frequently concerned about anxiety, arousal, and attention. Anxiety, more specifically state anxiety, is a subjective experience of apprehension and uncertainty accompanied by elevated autonomic and voluntary neural outflow and increased endocrine activity. State anxiety is a negative experience, but its effects on performance can be positive, negative, or indifferent, depending on the athlete’s skill ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    One of the things we take a look at in our 2nd phase of nutrition is food sensitivities. If our clients are eating things that their body has developed an immunoreaction to, it can have a cascade of effects. What does this mean? Less results take longer and general health can be compromised. Our goal is to help our clients understand their bodies and how to properly operate them for optimal progress. Don't want to spend the money or time on food sensitivity testing? We'll create an individualized protocol for determining what foods trigger adverse systemic reactions. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Central Athletes @conner_mo and @andyboerckel recognizing that the time they spend in the gym, won't ever be as fulfilling as when they apply their skill set to the functional demands of enjoying their time outdoors. 7 mile kayaking down to #bartonspings. ....

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  • On Site Training in Austin - Central Athlete - Central Athlete Training Tip

    Central Athlete Training Tip

    Central Athlete coaches meet often to discuss the latest forms of assessments to ensure we deliver the best individualized approach to training. ....

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  • Results


    Who do we work with?
    We have a variety of different clients here at Central Athlete all trying to reach their goals and making fitness work in their schedules. Whether you need basic fitness, the next level of elite training, or simply want to look and feel great, Central Athlete can offer you an individualized path to reach your goals. We believe that unique training for each person can give you the results you want. See what some of our clients have to say about us.
    Ashlie Martin
    About Ashlie
    Andy Price
    About Andy
    Nic Pritchett
    About Nic
    Andy Boekrel
    About Andy
    Todd Frederking
    About Todd
    Zack Plyler
    About Zack
    Sam O’Brien
    About Sam
    Ryan ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/03/Been-playing-with-the-@omegawave-lately.-We-are-starting-to-better-understand-how-lifestyle-training.jpg" size="large"] Been playing with the @omegawave lately. We are starting to better understand how lifestyle, training and nutrition are affecting or clients through objective data. It's key that we keep our clients fresh, especially as some of them enter the #crossfitopen. We need them fresh physically and mentally before they are required to go 100%. When you're low on sleep and been training hard sometimes, you body is pleading with you for some active recovery. @assaultairbike ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/03/@calebkerr-documenting-what-we-do.jpg" size="large"] @calebkerr documenting what we do ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/03/We-have-a-lot-of-clients-who-initially-start-working-with-us-because-they-are-looking-to-improve-the.jpg" size="large"] We have a lot of clients who initially start working with us because they are looking to improve their capacity in the Sport of Fitness. When they ask whether or not they should do the #crossfitopen, we usually say it is their decision but we put our two cents in. Doing the Open when we know that they have a multi-year journey ahead of them, really only detracts from plan A. Shayna has a substantial aerobic base, but needs to spend more time developing her strength and power. @shaynadunitz was ....

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  • You Can Lead a Horse to Water...(and Sleep and Protein)

    Everyone says they want results in the gym, but what if the key to lasting results lies OUTSIDE the gym? It may not be as fun or immediately rewarding as maxing your back squat or finally mastering a muscle up, but if you’re serious about your long-term fitness, performance, body comp, wellness (fill in your goal), there are three things to get right before you can expect lasting results: Sleep, Water, Protein. SLEEP • The body’s reaction to sleep loss can resemble insulin resistance, a precursor to diabetes, and there is some evidence that sleep deprivation could lead to a pre-diabetic state. • One night of poor sleep produces cognitive and motor impairments equivalent to legally defined ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/An-epic-weekend-by-@trainadaptevolve.-An-amazing-group-of-people-gathered-where-almost-any-of-the-at.jpg" size="large"] An epic weekend by @trainadaptevolve. An amazing group of people gathered where almost any of the attendees could have presented. This will be a turning point for many Coaches. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/Join-us-tonight-for-a-potluck-crossfitopen-watch-party-from-630-830pm.jpg" size="large"] Join us tonight for a potluck watch party from 6:30-830pm. ....

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  • When is it Time to Individualize Your Training?

    We see this happening more and more... An athlete experiences sudden improvement then plateaus. Central Athlete uses the best of CrossFit, in an individualized and client-centered approach for those clients who are looking for something specific out of their fitness program. We assess the client, determine their goals and give them proper progressions based upon their starting point. What happens next?… we see fast progress when they have plateaued for years. Assessments, a client specific program, and great coaching go a long way. Nic Pritchett came to Central Athlete after two years of CrossFit group training couldn’t teach him how to kip a muscle up. Within only two weeks of working ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/Why-is-@conner_mo-staring-into-@tdlfit_atx-soul-Check-out-our-latest-video-on-our-YouTube-channel-an.jpg" size="large"] Why is @conner_mo staring into @tdlfit_atx soul? Check out our latest video on our YouTube channel and follow Taylor as she transitions from training for aesthetics to performance. ....

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  • Motivational Interviewing

    Using Psychology to Reach your Fitness Goals By Owen O’Brien, Licensed Clinical Social Worker Central Athlete (CA) is different. Almost all fitness businesses, by definition, are quick to give opinions on how to get in shape. Many have something to say about nutrition. Not only do Central Athlete coaches specialize in effective exercise and food programming , but also, unlike most other fitness leaders, they intentionally and extensively educate themselves on human psychology. They know that all the fitness and nutrition knowledge in the world will not affect an ounce of change if they cannot help clients apply it in an effective and lasting way to their lives. CA coaches know that ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/Its-a-beautiful-sight-when-you-have-12-clients-overhead-squatting-at-the-same-time.-See-you-in-three.jpg" size="large"] It's a beautiful sight when you have 12 clients overhead squatting at the same time. See you in three days ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/@amart_fitness-demonstrating-the-purpose-behind-having-alternating-testing-and-training-periods.-Do-.jpg" size="large"] @amart_fitness demonstrating the purpose behind having alternating testing and training periods. Do you feel like your program is constantly asking you to go 100%, aka, testing. Or do you feel like you are always training but yearn to see the results, or lack thereof. @amart_fitness has opened three more spots for onsite training for individuals who are looking to use 2016 as the year where they work towards some BHAGs (Big Hairy Audacious Goal). ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/Weve-been-working-with-the-team-for-about-9-months.-This-is-going-to-be-a-real-cool-time-for-us-beca.jpg" size="large"] "We've been working with the team for about 9 months. This is going to be a real cool time for us because there's really one goal—make it to Regionals." @jaobrien1, Founder of @centralathlete, and Team CrossFit Central's Coach Not pictured: @naderissa, @thieljeremy @benderthiel @conner_mo ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/Pre-Season-prep-has-been-completed.-Now-we-deload-and-then-we-come-in-peak-shape-to-the-crossfitopen.jpg" size="large"] Pre-Season prep has been completed. Now we deload and then we come in peak shape to the #crossfitopen. The focus for the Open, there will be no intention of getting fitter. We simply want to be fresh for two tough workouts per week and the rest is recovery and soft tissue work. We'll be hitting these workouts on Friday's and Monday's. Come follow our #journey! ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/Spring-Apparel-is-in-centralathlete-redshirt-crossfit.jpg" size="large"] Spring Apparel is in ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/Although-objectivity-in-and-training-plan-should-be-at-the-forefront-of-the-decision-making-process-.jpg" size="large"] Although objectivity in and training plan should be at the forefront of the decision making process, it is also important to have subjective measure as well that guide the plan. How are you feeling? Tell me about what you experienced in that conditioning set? Do you shoulders feel tight or loose? This picture is about 6 months of focused, consistent mobility work. We gathered no data during the testing period, merely a "before" picture. As you can tell, there were some pretty noticeable ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/Last-month-has-been-kind-to-us-we-got-some-new-toys.-6-airdyne-2-@assaultairbike-and-4-@concept2inc-.jpg" size="large"] Last month has been kind to us, we got some new toys. 6 #airdyne, 2 @assaultairbike and 4 @concept2inc rowers. @teamcentral ....

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  • CrossFit Has Failed You!

    What’s your CrossFit story? You know: the moment you first found “it.” On an endorphin ‘high’ from that back-to-back triplet of a 400-meter run, kettlebell swings and pull-ups; or shocked that a 15-minute workout of box jumps, high pulls, wall-balls, presses and a little bit of rowing could leave you gassed. You thought: “THIS is what a workout really is.” If you pushed yourself past your limits, you may even distinctly remember lying flat on your back post workout; or regretting that piece of pizza you ate for lunch; or, worse, seeing that piece of pizza you ate for lunch. Regardless of what happened, there is one thing that was for sure: You were hooked. Hook, line and sinker—you ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/02/One-on-One-client-Wendy-contacted-us-to-add-some-weight-training-and-core-work-to-her-regimen.-Her-C.jpg" size="large"] One-on-One client Wendy contacted us to add some weight training and core work to her regimen. Her Coach, chose to utilize the contralateral carry to challenge her core in a manner that is rather unique, yet potent. After three weeks of training her contralateral carry for 20 meters improved from 44/20 pounds to 60/30 pounds really demonstrating a better balance her lateral core strength and her shoulder stabilization. Her tabata strict sit-ups went from an average score of 8 to a 10. Her chin ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/Our-Central-Athlete-competitor-team-at-the-@thefittestgames.-Unfortunately-they-arent-beating-@brook.jpg" size="large"] Our Central Athlete competitor team at the @thefittestgames. Unfortunately they aren't beating @brookewellss or @jennjonescf but at least they snapped a solid photo. Follow us for more updates on Day Two tomorrow. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/Big-shoutout-and-to-Coach-@juskrause-for-programming-the-new-StrengthCrate-workout-App.-@strengthcra.jpg" size="large"] Big shoutout and to Coach @juskrause for programming the new StrengthCrate workout App. @strengthcrate is launching their new workout App that allows their members to really get the most out of their StrengthCrate. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/Good-luck-to-all-the-athletes-coming-to-the-@thefittestgames-tomorrow.-650-people-will-battle-it-out.jpg" size="large"] Good luck to all the athletes coming to the @thefittestgames tomorrow. 650 people will battle it out for all the glory. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/@megslegs24-working-on-a-burpee-accumulation-cycle-before-the-crossfitopen.-She-is-a-rookie-this-yea.jpg" size="large"] @megslegs24 working on a burpee accumulation cycle before the #crossfitopen. She is a rookie this year but we are excited to see how she stacks up. She comes with a lot of prerequisites for success in the sport such as skill development, absolute/relative strength and a solid aerobic base. She'll continue to accumulate more density as she nears the open with a tapering period the week before. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/openseason-5-rounds-for-time-250m-row-15-pull-ups-15-thrusters-7555-15-burpees-fitfam-crossfitopen-c.jpg" size="large"] 5 rounds for time: 250m row 15 pull-ups 15 thrusters 75/55 # 15 burpees ....

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  • Motor Imagery

    You’ve probably heard of the “power of positive thinking”: Seeing the glass as half full Looking on the bright side of things Speaking words of affirmation And not dwelling on the past And while these are all general sound principles, you also admit to skepticism at one time or another. What if Visualization is a technique that’s been utilized within the field of sport for hundreds of years. When David defeated Goliath, he trusted and foresaw that he would win—with the throw of a stone (despite some self-doubt, he believed and pictured the victory). The first-ever Jamaican Olympic bobsled team (a la Cool Runnings) visualized victory in the snowy mountains, in spite of 90+-degree ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/We-dont-quite-make-the-skyline-but-we-certainly-stand-out.-atx-austinskyline-blueocean.jpg" size="large"] We don't quite make the skyline but we certainly stand out. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/One-of-our-goals-is-to-have-the-most-effective-strength-and-conditioning-tools-for-our-on-site-clien.jpg" size="large"] One of our goals is to have the most effective strength and conditioning tools for our on-site client. Happy to add to the list of value added benefits of training @centralathlete ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/Reverse-hyper-for-all-those-posterior-chain-gainzzz.-This-is-Louie-Simmons-secret-to-producing-some-.jpg" size="large"] Reverse hyper for all those posterior chain #gainzzz. This is Louie Simmons' secret to producing some of the strongest lifters of our day. He credits the spinal decompression as the mechanism behind the success. The decompression allows increased spinal fluid circulation and speeds up recovery. How often do you use this???? Never used this before? You're body has an area it most likely could see some nice development. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/We-dont-normally-post-before-and-afters-but-when-we-do...-transformationthursday-bodycomposition-jac.jpg" size="large"] We don't normally post before and afters but when we do... ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/Switching-our-clients-programs-to-@thefitbot-has-not-only-helped-us-stay-more-organized-it-also-help.jpg" size="large"] Switching our clients programs to @thefitbot has not only helped us stay more organized, it also helps both Coach and Client stay on top of progress. Congrats to Remote Coaching client @kirstenchilstrom for reaching her goal of running sub 8:00 minute miles! ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/Saturday-On-Site-Open-Prep-Clients-after-A.-Build-to-a-5rm-deadlift-in-10-minutes-B.-AMRAP-9-15-TTB-.jpg" size="large"] Saturday On-Site Open Prep Clients after: A. Build to a 5rm deadlift in 10 minutes B. AMRAP 9 15 TTB 10 DL 115/75 5 PS 115/75 C. Directly after, build to a mac lean and jerk in 6 minutes ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/We-love-working-with-people-from-all-different-walks-of-life.-Jason-is-a-texaswatersafari-veteran-lo.jpg" size="large"] We love working with people from all different walks of life. Jason is a veteran looking to put up a competitive solo time this year. If you're aren't aware of the TWS, it is a 262 mile canoe race from San Marcos to Seadrift, Texas. and are something to expect when you push your body with this amount of sleep deprivation. One thing we realized through taking Jason through his initial consult, was that his flexibility does not support his goal. Although the nature of the people and goals that we ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/How-CrossFit-Group-Training-is-failing-you.-Client-comes-in-for-his-initial-assessment-and-is-upset-.jpg" size="large"] How CrossFit Group Training is failing you. Client comes in for his initial assessment and is upset because he is committed to constantly improving and seeing results, yet his CROSSFIT GROUP TRAINING isn't delivering the results he expects. As you can assume, this client struggles with overhead movements such as and #handstandpushups. After a quick assessment, you can see that it is most likely not his strength, but his mobility that limits him. If you demand results from your training plan, ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2016/01/Separating-the-subjective-from-the-objective.-Client-I-gained-7-pounds-I-dont-know-what-is-going-on-.jpg" size="large"] Separating the subjective from the objective. Client - "I gained 7 pounds, I don't know what is going on!?!" Coach - "It looks like you aren't sticking to the nutritional guidelines we discussed last consult, tell me more about that." Client - "I snack here and there and don't put it in. I'll try to keep a better track starting today. The holidays have been hard with traveling and stuff. Even so, I thought that I would be losing weight!" Coach - "What are your thoughts about sticking to the ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/Our-masters-clients-train-functional-patterns-with-the-emphasis-on-moving-as-effectively-as-possible.jpg" size="large"] Our masters clients train functional patterns, with the emphasis on moving as effectively as possible. Mastering movement and stability patterns before we explore even bodyweight components. We can live in each of these, for years, as we move towards competency, on the long road to mastery that few attain. Eventually, as they maintain consistency and sound movement patterns without pain, we progress, and only then, into weight training. Having guiding philosophies not only keeps clients safe, ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/Does-your-mobility-support-or-pull-you-away-from-your-goals-On-site-Clients-@coachjesspowers-and-@me.jpg" size="large"] Does your mobility support or pull you away from your goals? On-site Clients @coachjesspowers and @megslegs24 going through some positioning work for 16 snatches every 45 seconds. The benefit of on-site training is that our @centralathlete coaches are constantly watching our clients move and conduct their training. When we see discrepancies, outliers and weaknesses, we tweak their individual program to allow continued support of the goal. With both clients, we see a pretty upright torsos so we ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/The-pull-to-push-transition.-The-value-of-assessments-is-that-they-can-often-provide-valuable-inform.jpg" size="large"] The pull to push transition. The value of assessments, is that they can often provide valuable information, such as where clients are weakest in a movement. In the strict muscle-up for example, we often see clients missing strength and exposure in the pull to push transition. By gaining exposure to this range of motion, as well as strength, we often see dramatic performance benefits in strength, muscular endurance and overall technique. As you can see in this picture, the top client, has ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/Always-love-when-things-start-to-come-together.-@amart_fitness-@msream-centralathlete-crossfittraini.jpg" size="large"] Always love when "things start to come together". @amart_fitness @msream ....

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  • Who do we work with?

    We have a variety of different clients here at Central Athlete all trying to reach their goals and making fitness work in their schedules. Whether you need basic fitness, the next level of elite training, or simply want to look and feel great. Central Athlete can offer those things for you. We believe that unique training for each person can give you the results you want. See what some of our clients have to say about us. Andy
    Software CFO
    One-On-One Training Client
    "I had no history of fitness until 3 1/2 years ago. I think the lack of fitness coupled with my age was starting to add up with an inability to do some basic things I wanted to do. Skiing all day with my daughters ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/local-atx-centralathlete.jpg" size="large"] ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/@careykepler-thought-it-would-be-a-good-idea-to-do-our-800-meter-repeats-up-to-the-tallest-point-in-.jpg" size="large"] @careykepler thought it would be a good idea to do our 800 meter repeats up to the tallest point in Austin. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/Looking-for-a-quick-effective-way-to-gain-active-range-in-your-ankles-Give-this-one-a-try.-Go-down-t.jpg" size="large"] Looking for a quick effective way to gain active range in your ankles? Give this one a try. Go down to the bottom of your squat while placing the barbell on top of your knee. Having knee sleeves helps this not be as uncomfortable. Drive your knees as far past your toe while remaining flat footed. Try different squat positions over time. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/A-squat-can-you-tell-you-a-lot-about-a-client.-Do-they-have-awareness-when-lowering-themselves-to-th.jpg" size="large"] A squat can you tell you a lot about a client. Do they have awareness when lowering themselves to the ground? It can tell you a lot about the habits and daily behaviors of a client. Do they sit or lie down for extended periods of time or do they move around and test the limits of their flexibility, strength on a frequent basis. We noticed a very captivating thing today after assessing a client. He presented with scapular instability and pain in various upper body pulling patterns. Yet his low ....

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  • Start your New Years right

    It’s that time again: New Year’s! For some, this is the time to leave the past behind, learn from our mistakes, and become better versions of ourselves—a fresh start! For many of us, this is our opportunity to start planning the big changes we want to make heading into the new year. The most popular New Year’s resolutions generally involve getting back into shape, shedding unwanted fat, and eating healthier. These are legitimate goals promising better versions of ourselves and more confidence, say, in donning that two-piece bikini come summer. But generally such changes, all at once, are overwhelming and ultimately impossible. Motivation is short-lived, and our normal everyday habits ....

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  • Getting Started

    Step 1:
    Check out our website to see what Central Athlete has to offer. Step 2:
    Schedule a free consultation. We want to help you meet your fitness goals by getting to understand your goals, training history and your motivation for such changes. This is a 30-minute, one-on-one session that gives you a chance to see the facility, learn a bit about our methods and philosophy, and witness the Central Athlete Community. This is an excellent way for you to see if an Individualized Training Plan is right for you! We'll also answer all your questions about programs and pricing. Step 3:
    Schedule your initial assessment. This is where the fun begins and we begin to build your client profile. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/One-on-One-Clients-Brian-and-Carolyn-enjoying-an-hour-hike-as-part-of-their-weekly-training-plan.-5-.jpg" size="large"] One-on-One Clients Brian and Carolyn enjoying an hour hike as part of their weekly training plan. 5 minutes from their house they have access to an untouched section of Barton Creek. Simply amazing to experience and like you have entered a time capsule from what life was like hundreds of years ago. In a day in age where fitness is dominated by High Intensity Training, fancy equipment and adrenaline pumping music, walking and sunshine may seem like a waste of time. Improved health markers, ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/One-on-one-clients-under-@jaobrien1-and-@amart_fitness-developing-upper-body-bodyweight-strength-and.jpg" size="large"] One-on-one clients under @jaobrien1 and @amart_fitness developing upper body bodyweight strength and stability. When we talk about physical balance, we are looking for bodyweight strength in multiple movement planes. These three clients are working towards their first strict pull-up to balance out the strength they have develop in their cores and low bodies. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/CommunityFunResults-303-1k-row@time@trial@by-@andyboerckel-in-preparation-for-the-2016-crossfitgames.jpg" size="large"] Community//Fun//Results 3:03 1k row@time@trial@by @andyboerckel in preparation for the 2016 ....

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  • Make 2016 YOUR year!

    It’s that time again; New Years! For some, this is the time to leave the past in the past, learn from our mistakes, and become better versions of ourselves- A fresh start! For many, this is the time to start planning the big changes we want to make heading into the new year. The biggest “new years resolutions” consist of getting back into shape, shedding all the unwanted fat, and eating healthier. These are great ways to become better versions of ourselves and feel more confident in that two piece bikini over summer, but often times the changes seem overwhelming, the motivation is short lived and our normal everyday habits return more quickly than the time it took to make these ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/How-do-we-know-that-our-programs-work-We-have-dedicated-training-periods-and-testing-periods.-Over-1.jpg" size="large"] How do we know that our programs work? We have dedicated training periods and testing periods. Over 12 PRs over the course of 9 weeks. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/12/Follow-@bmartinez1989-and-@gretchengoswitz-journey-with-on-site-training-as-work-with-@centralathlet.jpg" size="large"] Follow @bmartinez1989 and @gretchengoswitz journey with on-site training as work with @centralathlete for the month of December! Both have completed their initial assessment where we begin to understand what they are looking for out of their fitness plan. Both have entered into an extended testing period to determine priorities and to determine current proficiency. ....

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  • You are not Rich Froning

    What program do you follow? Check out any blogs regularly? Who’s your coach? What’s your training schedule? Today the answers are broader than ever in the sport of fitness—wherein the dot.com workout of the day is no longer the go-to for ensured progression or success if you are serious about improving your fitness. And with so many options out there, it can be downright tough to choose. Log on to any established affiliate or coaching program’s website, and you’re given a daily program (or three) to follow (some sites separate their ‘competitors’ from their ‘fitness’ and ‘performance’ gang): Invictus. Competitors Training. United Barbell. MisFit ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/11/Are-you-the-Fittest-Guy-in-the-Room-Then-you-are-in-the-wrong-room.-Looking-for-5-Fitness-Freaks-who.jpg" size="large"] Are you the Fittest Guy in the Room? Then you are in the wrong room. Looking for 5 Fitness Freaks who are looking to push their limits over the next 9 months. DM @centralathlete if interested. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/11/One-on-One-Client-Wendy-decided-she-wanted-to-improve-her-lean-body-mass-and-improve-her-pull-up-str.jpg" size="large"] One-on-One Client, Wendy decided she wanted to improve her lean body mass and improve her pull-up strength when we started with our Free Consultation. We have been working with Wendy for 6 months. After testing her, we realized that her single leg strength was a priority as well as resistance training to develop her strength imbalance between her lower and upper body. Today, Wendy did 20 reps per leg on a tempo rear foot elevated split squat with 50 pounds of dumbbells and 10 tempo pull-up ....

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  • Privacy Policy

    Effective November 1, 2015 PRIVACY POLICY 1. OVERVIEW This privacy policy (this “Privacy Policy”) describes how Central Athlete, LLC (“we,” “us” or “Central Athlete”) maintains, uses and shares information that we may collect when you use our websites at centralathlete.com (the “Sites”) and any products or services made available from time to time by means of any of the Sites (the “Products”). We refer to the Sites and the Products collectively in this Privacy Policy as the “Services.” By using any of the Services, you acknowledge that you have read, understood, and agree to the provisions of this Privacy Policy. We may change this privacy policy from time to time. Any such changes will ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/11/We-make-sure-to-make-the-distinction-between-clients-and-athletes.-90-of-the-people-we-work-with-are.jpg" size="large"] We make sure to make the distinction between clients and athletes. 90% of the people we work with are clients. They generally want to feel better, look naked and/or see measurable improvements. Athletes treat themselves like an athlete. Their fitness pursuits are among their highest priorities and they make sacrifices to maintain a life of alignment. There is not a problem with being in either camp. We do however, create a conversation with clients who call themselves one thing yet their ....

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  • Discover What's Missing From Your Training...

    You can't get NEXT LEVEL results with a "one size fits all" training program. The best results, like the best clothing, requires a tailored approach. The coaches at Central Athlete are experts at helping individuals reach their own personal goals. To see what we mean, and get a feel for what it's like to work with us fill out this form for a complimentary 30 minute consultation. We'll talk about where you are now, where you want to be ideally, and how to get you there. If you have a training program right now we'll look at your current results and figure out what's missing and exactly what it will take to get you to the next level. When we're done you'll have the confidence that comes ....

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  • Arrested Superman


    Arrested Superman

    Execution:
    The client will begin by lying down on their stomach with their hands interlaced behind their head, making sure to keep the spine neutral. With an active core, they will then raise their torso and legs off the ground while squeezing their glutes, and pointing their toes. Notes:
    It is important to start with active core and neutral spine before stating the movement. This will allow the client  to keep the body in a globally arched position, and keep them from putting unwanted stress on any of the vertebrae. Purpose:
    The purpose of this exercise is to strengthen spinal erectors, rhomboid and scapular muscle groups, glutes, and the core. It also helps ....

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  • Central Athlete Client Michael

    Michael gained 20.5 pounds of muscle and lost 7.3% body fat at 65 years old. He achieved this goal with a combination of his training plan and nutritional prescription.
    ....

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  • Upper Body Strength Improvement

    When implemented properly, overhead strength development can add a lot of value to athletic performance without the normal 18-24 month plateau (stagnant progress). Increasing shoulder stability is a quick and easy way to enhance upper body strength thus adding constant progress to lifts such as the snatch, jerk, kipping pull ups (when prerequisites have been met), handstand push ups and more. The kettlebell is one of the best tools I have used to enhance performance in this area by implementing aspects of the Turkish Get-Up to learn and develop scapular stability and strength. The Turkish Get-Up is a complex movement that starts with the athlete laying on the ground holding on ....

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  • The Birth of Central Athlete

    In June 2008, I committed myself to some lofty fitness goals and I chose a training program that I believed would work. By January 2011, I was in the best shape of my life. I was stronger, leaner and better-conditioned, and I had forged an indomitable mentality. The only problem was that I had plateaued across all fitness metrics and yet I was still hungry for my elusive, initial goal: consistency and congruence across the board. Don’t get me wrong: I progressed in a few arenas here and there, but often these came at the expense of another benchmark, which slipped back. My lifestyle didn’t always align with my mission. I began to seek answers and quickly thereafter, found a mentor in ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/11/We-take-an-individual-look-and-approach-to-each-of-our-clients.-Here-is-a-great-picture-that-illustr.jpg" size="large"] We take an individual look and approach to each of our clients. Here is a great picture that illustrates hard work, consistency and an intelligent approach that is authentic to the client. We have seen marked improvements in @naderissa overhead position. 3 months ago his pecs, shoulder and tight upper back limited his overhead position and made him compensate downstream. Now we have a great upright torso, barbell is centered over the midfoot and he has increased his stability overhead. Why do ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/11/Squad.-Hard-work.-Consistency.-centralathlete-functionalfitness-crossfit.jpg" size="large"] Squad. Hard work. Consistency. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/11/Is-community-at-the-forefront-of-your-training-Let-@centralathlete-come-to-you-and-take-the-guesswor.jpg" size="large"] Is community at the forefront of your training? Let @centralathlete come to you and take the guesswork out of your training. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/11/Excited-to-introduce-@megslegs24-to-@centralathlete.-This-will-be-her-rookie-year-training-for-the-S.jpg" size="large"] Excited to introduce @megslegs24 to @centralathlete. This will be her rookie year training for the Sport of Fitness but she had a lifetime career of great movements, strength training and conditioning. Excited to see what happens for this wonderful lady, watch out! ....

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  • Consult Thank You

    Thank you for your interest in Central Athlete. Our goal is to provide excellent coaching and training plans for our clients. We will make contact with you within one business day about scheduling your free consultation. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/If-youre-tired-of-not-meeting-your-goals-and-struggling-to-get-more-out-of-your-training-click-the-l.jpg" size="large"] If you're tired of not meeting your goals and struggling to get more out of your training, click the link in our bio and request a consultation for Remote Coaching. Individualized training plans, nutrition programs, coaching and community. @amart_fitness ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/@centralathlete-representing-at-Octoberfest-Obliteration-centralathlete-whosyourcoach-onsitetraining.jpg" size="large"] @centralathlete representing at Octoberfest Obliteration ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/@kirstenchilstrom-on-that-gain-train.-Doubled-her-strict-dips-from-last-testing-period.-Results-firs.jpg" size="large"] @kirstenchilstrom on that gain train. Doubled her strict dips from last testing period. Results first!!! @conner_mo ....

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  • Central Athlete Nutrition Program

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/Nutrition-is-a-huge-component-towards-whether-or-not-we-are-moving-towards-our-goals.-The-problem-is.jpg" size="large"] Nutrition is a huge component towards whether or not we are moving towards our goals. The problem is, is that many Coaches and fitness organizations don't start by assessing where people currently are. Here's our process: 1. Assess our clients nutrition and lifestyle patterns with objective and accurate data. This is usually in the form of nutrition logging and body composition assessments. 2. Based upon the assessment and the goal, their Coach will prescribe one behavioral modification. This ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/@kirstenchilstrom-repping-the-@centralathlete-squad-hard-in-New-York-City.-This-girl-puts-in-the-wor.jpg" size="large"] @kirstenchilstrom repping the @centralathlete squad hard in New York City. This girl puts in the work to constantly see herself improve. She's clear about what she wants and she goes after it. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/Shout-out-to-teamcentral-who-are-headed-to-podium-at-Octoberfest-Obliteration.-octoberfestobliterati.jpg" size="large"] Shout out to who are headed to podium at Octoberfest Obliteration. ....

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  • Central Athlete Trains The University of Texas Rugby Team

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/UT-Rugby-Team-after-a-tough-training-session-designed-by-@amart_fitness-centralathlete-datadriven-sp.jpg" size="large"] UT Rugby Team after a tough training session designed by @amart_fitness ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/Congratulations-to-@centralathlete-Coach-@amart_fitness-for-passing-her-@opexfitness-Level-1-case-st.jpg" size="large"] Congratulations to @centralathlete Coach @amart_fitness for passing her @opexfitness Level 1 case study. 15 months of investing in continuing education, learning and application. She is the 44th person to have earned this credential out of over 1300 Coaches. Our vision is to have the best educated coaches, who have an eagerness to empower others and constantly develop both physically and intellectually. This is to ensure we can offer the highest caliper service and constantly over deliver to ....

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  • Why Coaches are Important

    What did you like to do for fun after school as a kid? What were your extra-curricular activities?
    Boy or Girl Scouts on Mondays.
    Soccer, dance, gymnastics or basketball practice on Tuesdays.
    Piano lessons or acting class Wednesdays.
    Math or reading tutoring Thursdays.
    Swim team or karate on Fridays.
    The big game for whatever sport was in season on Saturdays. No matter what activities you participated in as a kid, chances are, you didn’t go it alone. You had a coach, a teacher, a mentor, a tutor, a trainer, a leader—someone to guide and lead you to grow, develop, and master your trade.
    Heck, you didn’t even think about going it alone without some form of guide in your ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/@centralathlete-and-@crossfitcentral-brought-a-crew-to-the-@opexfitness-Program-Design-Course.-Day-1.jpg" size="large"] @centralathlete and @crossfitcentral brought a crew to the @opexfitness Program Design Course. Day 1/3 of delivering more value to our clients. ....

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  • One-On-One Coaching

    Become a Client Prefer to train with a Coach in a one-on-one environment? Want a program to help you take the guesswork out of what to do other than videos or the same old routines? Central Athlete offers one-on-one services
    for clients who are looking for an individualized program tailored to their goals, with the personal touch of a Coach working with them during each session. Similar to our remote coaching programs, every client’s new program entails:
    Strategy Session.
    Meet with your coach, review goals and set up a weekly schedule.
    Testing.
    You coach will analyze your body composition, movement, strength balance and work capacity. This could take anywhere from one to ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/@richstagrams-just-hit-413-reps-on-14.1.-This-would-have-put-him-in-31st-place-in-the-@crossfitgames.jpg" size="large"] @richstagrams just hit 413 reps on 14.1. This would have put him in 31st place in the @crossfitgames Open in 2014 and 3rd in the region. We used 14.1 as a test to determine forearm/shoulder muscular endurance and aerobic capacity. His goal is to represent the @crossfitcentral Team for the 2016 Games. Right next time him is @coltonvolpe hitting 390 reps which puts him 36th in the South Central Region. We used a combination of Team Training and Individual Program Design to help get these guys ....

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  • Energy Systems

    There are three basic energy systems used to replenish ATP: Phosphagen System, Glycolysis, Oxidative System Lets first clarify what Anaerobic and Aerobic mean. Anaerobic refers to processes that do not require the presence of oxygen, whereas aerobic mechanisms depend on oxygen. Of the three macronutrients, only carbohydrates can be metabolized for energy without the direct involvement of oxygen. All three energy systems are active at any given time; however, the magnitude of each system to overall work performance is primarily dependent on the intensity of the activity and secondarily on the duration. Phosphagen System
    Provides ATP primarily for short-term, high-intensity activities ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/Squat-cycle-week-28-for-the-@crossfitcentral-Team.-We-are-expecting-to-see-squat-strength-increase-a.jpg" size="large"] Squat cycle week 2/8 for the @crossfitcentral Team. We are expecting to see squat strength increase around 6-9% in the next two months. Best squats were 455 male/290 female. We're looking to have our athletes be able to put up top 50 scores in the Region. After assessing the group, we realized double leg strength is a priority along with gymnastic density and longer aerobic pieces. We have a plan aimed at developing strength, conditioning and technique for each of our athletes through a ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/One-on-one-client-Emily-P-demonstrating-her-posterior-chain-mobility.-After-assessing-her-with-some-.jpg" size="large"] One-on-one client Emily P demonstrating her posterior chain mobility. After assessing her with some gymnastic body weight assessment pieces, we discovered an imbalance between anterior and posterior mobility. In developing a plan based around her goals, we are constantly auditing our work by interjecting testing pieces to establish progress and efficacy of her program. ....

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  • One Small Nutrition Change That Makes a Big Impact

    Have you ever sat down to think about what drives you in life? Have you thought about your top priorities in life? How do you occupy your time, how do you spend your money and what is most important to you? For many people this answer varies drastically ranging anywhere from providing for a family, growing a business, being a stay-at-home mom, excelling in a sport, enjoying the outdoors, and so much more. Believe it or not, this post has little to do with finding your purpose and more to do with creating a lifestyle that can support you during this endeavor, whatever that may be. When individuals focus on the steps required to conquer their lifelong dreams they tend to pay little ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/10/The-@centralathlete-Mascot-jamdog-had-a-great-time-watch-the-@crossfitcentral-competition-team-this-.jpg" size="large"] The @centralathlete Mascot, #jamdog, had a great time watch the @crossfitcentral competition team this morning and promoting the @thefittestgames A. Snatch X1 Snatch Balance x5 OHS x2 B. Every 45 seconds, Snatch X11 C. 2 rounds for time, 15 rope climbs, 1.5 mile run ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/09/People-in-the-fitness-industry-often-get-it-wrong.-They-market-themselves-as-experts-and-tell-their-.jpg" size="large"] People in the fitness industry often get it wrong. They market themselves as experts and tell their clients what to do. Our clients are the leading experts on their body, not us. As Coaches, we should see ourselves as guides or facilitators and encourage and collaborative environment. Think about it. How do you feel when you are told to do something? Usually not very good. What does this lead to? Low compliance and low results clients. Are you looking to improve your health or fitness. Let's us ....

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  • Request a Consultation

    --> Ready for results? Our expert coaches are standing by to help - FREE. Fill out this form and we'll schedule a consultation to help you get pointed in the right direction. [gravityform id="2" title="false" description="true"] ....

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  • Exercises for Gaining an Edge

    Do you even lift, bro? That YouTube video has been a viral favorite amongst those within the fitness and CrossFit community now for a few years…but seriously, do YOU even lift, bro? When it comes to improving your performance, gaining strength, enhancing your endurance, what are the secrets to your success? Obviously hard work pays off…but you can only snatch, clean, squat, press, deadlift, row and run so much, day in and day out, right? Gains do come…with time and diligence.  However, what if you could incorporate other exercises and movements to help up your game? Often times, clients and athletes feel stuck in their progressions, staring at the same ol’ barbell, with the same ol’ ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/09/Results.-Strength.-Beauty.-Looking-for-one-individual-who-is-looking-to-take-their-game-to-the-next-.jpg" size="large"] Results. Strength. Beauty. Looking for one individual who is looking to take their game to the next level with their own training program, nutrition plan and a community of like minded #centralathletes. ....

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  • Central Athlete Training Tip

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/09/Recruiting-has-begun-for-athletes-looking-to-pursue-their-dreams.-@centralathlete-wants-to-be-a-part.jpg" size="large"] Recruiting has begun for athletes looking to pursue their dreams. @centralathlete wants to be a part of the journey and provide excellent coaching practices to help them get there. We are looking for one individual who is looking to take their game to the next level, to commit and to work harder than everyone else. ....

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  • Pro Training Tip - Sep 23, 2015 @ 20:26

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/09/Have-you-been-taken-through-a-movement-screeningphysical-assessment-yet-@amart_fitness-this-paper-ha.jpg" size="large"] Have you been taken through a movement screening/physical assessment yet? @amart_fitness || this paper has A LOT of extremely valuable information that will help create a unique program for our client to help him reach his goals while reducing the risk of injuries that could hold him back. Assessments are extremely important for anyone undergoing any type of physical activity. @opexfitness ....

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  • Cookie Cutter

    What is your definition of a “good workout” or the “ideal training program?" Moreover, why do you train or make exercise a regular part of your routine? Ask 10 different people, and more than likely, you will get 10 different answers. “I like to sweat.” “I just love lifting heavy things.” “Workouts gets me lean and toned.” “I want to be better at my sport.” “I just want to be able to eat whatever I want.” “I want to look good naked.” Whatever your definition, or whatever your reason behind why you train, every BODY is different
    . Keeping that in mind, in order to get the MOST out of your time in the gym, chances are, you will not be 100% fulfilled unless you are doing what moves you ....

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  • Pro Training Tip - Sep 21, 2015 @ 16:10

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/09/@amart_fitness-checking-out-her-training-plan-on-@thefitbot.-Its-Monday-and-time-to-get-those-gainz-.jpg" size="large"] @amart_fitness checking out her training plan on @thefitbot. It's Monday and time to get those gainz! ....

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  • Upcoming Event: Basic 4!

    Basic 4 is a CrossFit community competition hosted at Camp Mabry in Austin, Texas for the intermediate to advanced
      level athlete
    . This event will feature the opportunity for any athlete to showcase their power, strength, and endurance by offering RX and Fun (scaled) divisions.
    Registration is open!   Go here to sign up!

    Basic 4 will be a true test of fitness and rugged strength. This event will challenge you to step up to a new level within the functional fitness community. Whether you plan to be a future Games athlete or just an occasional competitor, this competition is for you. The goal is simple - provide a fun experience for all levels of fitness. Basic 4 will host vendors, food, ....

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  • Pro Training Tip - Sep 16, 2015 @ 18:37

    [igp-video src="" poster="http://centralathlete.com/wp-content/uploads/2015/09/@amart_fitness-showing-some-@crossfitcentral-love-during-her-photo-shoot-with-@austinfit.-Shes-looki.jpg" size="large"] @amart_fitness showing some @crossfitcentral love during her photo shoot with @austinfit. She's looking to podium this year at Basic 4. 120 individuals battle it out to showcase their fitness in simple tests of fitness. ....

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  • How Blue Light is Messing With Your Sleep

    Training and recovery go hand in hand—particularly if you want to reap the benefits of all your hard work in the gym. That being said, you’re dedicated to getting the MOST out of your training, which means you take your recovery seriously. You:
    Prioritize your warm-ups and mobility
    Fuel yourself with plenty of meat, veggies, healthy fats, sweet potatoes, fruit and water throughout the day;
    Have learned to appreciate a balance of recovery-based training days and higher intensity and volume days;
    AND, you do your very
    best to get more
    , rather than less sleep—occasionally taking a Magnesium supplement to boost your slumber, and taking advantage of extra hours on the weekends. ....

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  • Exercise v. Training

    You show up to the gym for the day ready to work. No matter what your preferred mode of fitness—weight lifting, cardio, CrossFit, a group exercise class—you are diligent about getting your workouts in, and often leave the gym feeling a sense of accomplishment. And that sense of accomplishment looks different for different people—we call that your "why" for why you workout. Some workout to feel good, others, to…look good, stress less, eat more, eat pizza and beer, improve at a sport, improve their performance, get stronger, get leaner—and a slew of other "whys" in between. No matter what your reasoning, when it comes to your fitness—your time in the gym—are you exercising
    or are you ....

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  • Overtraining: Too Much of a Good Thing

    We’ve heard the phrase “in moderation” particularly with regards to nutrition, but most people don’t know that this also applies to training. More is not always better, and there is such a thing as training too hard. Regardless of how fit you may think you are, everyone has a breaking point, and if you aren’t smart with your training, then you will soon reach it. I respect hard work; I think a person’s work ethic is a reflection of their desire and passion for greatness. Having said that, lying on the ground after every workout with the feeling of you just got your ass kicked is not an example of hard work. Yes, intensity in a workout will lead to favorable changes in the human body, but ....

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  • Individualized Training: The Evolving Model

    Here’s a little challenge for you: Search Google for the term “Remote Coaching,” and you will get a handful of search results; approximately 15,400,000 or so, right? Then, search Google for the term “Group Training.” This time, what did you find? We found approximately 1,580,000,000 results. Quite a difference. Remote Coaching is a relatively new term. That being said, we at Central Athlete believe a movement is coming—a shift in the world of fitness—specifically functional fitness. We see it is our mission to be movers and shakers in spreading that movement. Dating back to the late 1960’s, "group fitness" has been the primary form of fitness most people have sought out in order to ....

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  • Central Athlete in the News

    At Central Athlete, we believe in delivering on the best in service and programming to our clients. With that, comes technology, and we are happy to announce our recent partnership with FitBot —the latest in streamlined tech for the fitness world. FitBot is a training management system, that provides the platform for clients to receive their daily and weekly programming, log their results, communicate with their coach, keep organized and access movement videos and demonstrations to make the 1:1 exclusive coaching process seamless. Since a vast majority of Central Athlete’s clients train on their own through our remote coaching programs, the FitBot system will allow clients to feel like ....

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  • Mentorship Program

    Central Athlete’s mentorship program is meant to bridge the gap between theory to practice. We built this program with the Coach in mind. Each mentee will have a dedicated Central Athlete mentor and will work through hypothetical clients in the form of case studies. This is a 3-month process in which we will evaluate each mentee on an individual basis and provide them with actionable points to hone their craft. We will work through:
    How to create an individualized program based on assessments relative to the client's goals and lifestyle
    When to implement certain strength and conditioning principles and when those principles might not apply
    Designing a nutrition plan for compliance ....

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  • Data Driven

    Do you remember science experiments in the 4th grade? One of my favorite ones was the famous egg drop. My classmates and I were partnered up together and given a select number of items, such as an egg carton, cotton balls, tape, string, streamers and tissue paper, and told to make an "egg drop parachute." Over the course of 15 minutes, we had the mission to construct a contraption to sustain an egg (from cracking) from a 5 to 8-foot drop. In doing so, we also had to form a hypothesis, identify the control, independent and dependent variables, put our experiment to the test (against the others in our class) and then collect results. The conclusion?  The kids who used the tissue paper to ....

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  • Wall Facing Handstand Hold


    Wall Facing Handstand Hold

    Execution:
    The client will start with their feet facing the wall in a push up position. From here they will begin climbing their feet up the wall, while using their hands to push their feet higher until they are inverted. It is important to note that the client should stay in a hollow position while climbing up into the handstand to keep stress away from their lumbar spine. Once inverted the client should maintain a hollow position with the toes pointed up, quads flexed, glutes tight, ribcage down, while actively pushing up through the shoulders, and keeping a neutral spine. The only parts of the body that should be touching the wall should be the nose and ....

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  • Why We Love Coaching

    As coaches, we love nothing more than seeing our clients succeed. We believe in you and your goals, and it is not only our job, but also our privilege, to partner with you to help you go the distance. More than success though, the thing we love MOST about coaching (hands down) is the opportunity we have to make a difference in others’ lives not only in the gym, but in one’s health, nutrition, vitality, priorities, productivity, stress levels, and goals—outside the gym. Reflect on that for a moment. Can you think of anyone in your own life that has made a holistic impact—touching upon the mind, body and soul? We as coaches seek to help our clients live a larger life, a bigger life, by ....

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  • Dynamic Seated to Assisted Standing Straddle Hold


    Dynamic Seated To Assisted Standing Straddle Hold

    Execution:
    The client will begin in the straddle position on the floor with their toes pointed out. Using their torso, the client will gain momentum to shift their weight forward so that their hands are now supporting their body weight. The client will then take a few steps forward with their hands until their feet are flat on the floor, and then walk themselves back to the starting position. Notes:
    Having greater flexibility in the groin will make the client have an easier transition from the ground onto their hands. If flexibility is a limiting factor, it should be made a priority in order to achieve this movement efficiently. ....

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  • On Site Training in Austin - Central Athlete - MAP 10 Training

    MAP 10 Training

    Have you ever had one of those training days that just seemed boring? Your program has 60-minutes of rowing or 30-minutes with your butt glued to the Assault Bike plus some mobility work and your one thought is: "Yawn." Or it’s an active recovery day and your prescription for the day is to: hike, walk, swim, ride a bike, get outside and just be out of the gym. Boring right? You like to train and train hard, and those easier days seem pointless. While you know (or at least you’ve been told) that recovery days, or less intense days, are supposed to be beneficial, your go-get-em nature tells you anything otherwise. But why is this kind of training beneficial? Let’s ....

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  • Elevated Supine Pelvic Tilt


    Elevated Supine Pelvic Tilt

    Execution:
    The client will place their heels on an platform, 6-12 inches off the ground, and push through their heels until a neutral position, where their heels, hips, and shoulders make a straight line, is achieved. The client will then tilt their pelvis anteriorly (lumbar extension) and posteriorly (lumbar flexion). This can be achieved by thinking of tucking the belly button up to tilt posteriorly and pushing it out to tilt anteriorly. To achieve the proper posterior pelvic tilt, the hips should have no change in elevation, rather a change in rotation. This is a very subtle integrated mobility drill where the posterior pelvic tilt is not as pronounced as ....

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  • Freestanding Handstand


    Freestanding Handstand

    Execution:
    The client will start by flipping up into a handstand by placing the hands shoulder width apart and using the legs to kick off the ground. To keep good handstand mechanics the client should keep neutral posture, point their toes, and keep their shoulders, core, and quadriceps active. Notes:
    To maintain balance, the client should be in a tight hollow position while using the hands to grip into the floor. This will help add more active surface area for the hand to balance with. Purpose:
    The purpose of the freestanding handstand is to gain coordination and strengthen the entire body as a whole. Programing:
    The freestanding handstand can be programed ....

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  • Deficit Handstand Push-Up


    Deficit Handstand Push-Up

    Execution:
    The client will start by flipping up into a handstand with their hands on top of higher surface about shoulder width apart and using the wall to keep their body balanced. Once inverted, the client will need to have good handstand mechanics throughout the entire movement, such as neutral posture, toes pointed, and keeping their shoulders, core, and quadriceps active. The client then lowers their body down until the head lightly makes contact with the floor. Once contact is made the client may push up back to the starting position. Note:
    The client should keep their elbows forward (away from the wall) for better shoulder mechanics. Coming down too ....

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  • Kipping Handstand Push-Up


    Kipping Handstand Push-up

    Execution:
    The client will start by flipping up into a handstand with their hands about shoulder width apart and using the wall to keep their body balanced. Once inverted, the client will need to have good handstand mechanics throughout the entire movement, such as neutral posture, toes pointed, and keeping their shoulders, core, and quadriceps active. The client then lowers their body down until the head lightly makes contact with the floor. Once there, the knees will bend to the chest simultaneously as the butt falls back to the wall for balance. The client will then kick back up to assist in the press out of the movement. Notes:
    The client should keep ....

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  • Strict Handstand Push-Up


    Strict Handstand Push-up

    Execution:
    The client will start by flipping up into a handstand with their hands about shoulder width apart and using the wall to keep their body balanced. Once inverted, the client will need to have good handstand mechanics throughout the entire movement, such as neutral posture, toes pointed, and keeping their shoulders, core, and quadriceps active. The client then lowers their body down until the head lightly makes contact with the floor. Once contact is made the client may push up back to the starting position. Note:
    The client should keep their elbows forward (away from the wall) for better shoulder mechanics. Coming down too fast to the floor can lead ....

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  • Hollow Body Wall Walk


    Hollow Body Wall Walk

    Execution:
    The client will start with their feet facing the wall in a push up position. From here they will begin climbing their feet up the wall, while using their hands to push their feet higher until they are inverted. During this motion, the client should maintain a hollow position by keeping the ribcage down and keeping a neutral spine. Once inverted, the only parts of the body that should be touching the wall should be the athlete’s nose and toes. When ready the client may walk their body down in same way they came up. Notes:
    It is very important that the athlete has the sufficient scapular stability and mobility through the thoracic spine, latissimus dorsi ....

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  • Seated Pike Static Hold


    Seated Pike Static Hold

    Execution:
    The client will begin in a seated position with their feet together in front of them. They will then hinge forward, keeping the back as straight as possible, until they are able to place their hands around their feet and their nose touching their legs. Notes:
    To be in a true seated pike static hold, the client must have a great deal of flexibility. It is more challenging than a standing pike static hold, since gravity is not helping the client as much. The seated pike can scaled by having the client sit in front of a stable object that they may use to pull deeper into the stretch. It is very important to keep as much of a straight back as possible to ....

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  • Standing Pike Static Hold


    Standing Pike Static Hold

    Execution:
    The client will begin in the standing position with their feet together. They will then hinge forward, keeping the back as straight as possible, until they are able to place their hands on to the ground and their nose touching their legs. Notes:
    To be in a true standing pike static hold, the client must have a great deal of flexibility. This can be scaled by having the client hold a weight as the are hinging forward, or having them stand in front of a stable object that they may use to pull deeper into the stretch. It is very important to keep as much of a straight back as possible to keep added stress being put on the vertebrae. Purpose:
    The ....

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  • Seated Straddle Static Hold


    Seated Straddle Static Hold

    Execution:
    The client will start by sitting down and spreading their feet apart until they have reached a slightly stretched position. While keeping a straight back, the client will hinge forward until they feel a stretch in their hamstrings. Notes:
    The client may not have the flexibility to get their upper body completely to the ground. To scale this, they may just reach as far forward as the can, or they can perform this in front of an object that may help them pull themselves into the stretched position. Purpose:
    The purpose is to gain flexibility in the hamstrings while in a straddle position. Many gymnastics movement require a great amount of ....

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  • Standing Pelvic Tilt


    Standing Pelvic Tilt

    Execution:
    The client will start with their back against a wall and their feet in front of them so that they are positioned in a partial squat. The client will then tilt their pelvis anteriorly (lumbar extension) and posteriorly (lumbar flexion). This can be achieved by thinking of tucking the belly button up to tilt posteriorly and pushing it out to tilt anteriorly. Notes:
    This should be a controlled movement and should not be any faster than it is shown. If injured, please consult with a health professional before doing this exercise. Purpose:
    This movement should be used to bring a client awareness and control of their pelvis, so that they can keep their body ....

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  • Standing Straddle Static Hold


    Standing Straddle Static Hold

    Execution:
    The client will start by spreading their feet apart until they have reached a slightly stretched position. While keeping a straight back, the client will hinge forward until they can grab their ankles and hold a stretched position. Notes:
    The client may not have the flexibility to get their body in between their legs. To scale this, they may grab higher on the ankle or calf, or they can perform this in front of an object that may help them pull themselves into a deeper stretched position. Purpose:
    The purpose is to gain flexibility in the hamstrings while in a straddle position. Many gymnastics movement require a great amount of flexibility, ....

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  • Bent Supine Posterior Pelvic Tilt


    Bent Supine Posterior Pelvic Tilt

    Execution:
    The client should start by lying on their back with their low back flat on the ground, the knees bent, and spine in a neutral position. The client will then tilt their pelvis anteriorly (lumbar extension) and posteriorly (lumbar flexion). This can be achieved by thinking of tucking the belly button up to tilt posteriorly and pushing it out to tilt anteriorly. Notes:
    This should be a controlled movement and should not be any faster than it is shown. If injured, please consult with a health professional before doing this exercise. Purpose:
    This movement should be used to bring an athlete awareness and control of their pelvis so that they ....

    Read more
  • Wall Facing Shoulder Taps


    Wall Facing Shoulder Taps

    Execution: Once in the inverted position, the athlete should use their legs, core, and shoulders to begin swaying side to side. When ready the athlete will lift one their hands off the ground and touch their shoulder. Once momentum begins to take them the other direction, the hand will be put back on the ground while the next hand is prepared to repeat the same process on the opposite side. Notes: It is important to note that the client maintains a good hollow position before beginning this movement. For a better description of what that is check out the wall facing handstand hold video execution portion. Purpose: The purpose of this exercise is to get the ....

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  • Parallette Freestanding Handstand


    Parallette Freestanding Handstand

    Execution:
    The client will start by flipping up into a handstand with a grip that is symmetrical. Once up, the client will need to keep good handstand mechanics, such as neutral posture, toes pointed, and keeping the shoulders, core, and quadriceps active. Notes:
    Because a neutral grip is used during this movement it will make balancing more difficult, leaving less room for error. It is important to become very comfortable with a static freestanding handstand before moving on to this variation. Purpose:
    The purpose is to provide a more challenging handstand variations for the client. By gripping a parallette, the client cannot re-position their hands ....

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  • Handstand Walk


    Handstand Walk

    Execution:
    The client will start by flipping up into a handstand while keeping good mechanics: neutral posture, toes pointed, and keeping the shoulders, core, and quadriceps active. Once achieved, the client will let the toes slightly lean forward, without the back going into extension, to allow momentum to move the body forward. Notes:
    Flaring the legs too far forward to the point where midline stability is lost puts lots of added stress on the lumbar spine. For clients with long-term goals and want longevity in their chosen sport or activity, it is worth the time to learn proper mechanics to keep this movement safe and efficient. Purpose:
    The purpose is to gain ....

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  • Front Leaning Rest Posterior Pelvic Tilt


    Front Leaning Rest Posterior Pelvic Tilt

    Execution:
    The client should start in a front leaning rest position and tilt their pelvis anteriorly (lumbar extension) and posteriorly (lumbar flexion). This can be achieved by thinking of tucking your belly button up to tilt posteriorly and pushing it out to tilt anteriorly. Notes:
    This should be a controlled movement and should not be any faster than it is shown. If injured, please consult with a health professional before doing this exercise. Purpose:
    This moment should be used to bring an athlete awareness and control of their pelvis so that they can keep body in a more neutral position for other exercises. It may also bring some relief ....

    Read more
  • Freestanding Handstand Straddle


    Freestanding Handstand Straddle

    Execution:
    The client will start by flipping up into a handstand and keep good handstand mechanics, such as neutral posture, toes pointed, and keeping the shoulders, core, and quadriceps active. Once this is achieved, the client will begin to spread their feet into a straddle and come back to the starting position. Notes:
    The flexibility in the groin and other inner thigh muscles will be a limiting factor for how far of a straddle that can be performed. Purpose:
    The purpose is to provide a more challenging handstand variations for the client. Adding movement to the legs will cause a greater precision when balancing on the hands. Programing:
    The ....

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  • Forearm Plank Posterior Pelvic Tilt


    Forearm Plank Posterior Pelvic Tilt

    Execution:
    The client will start in a forearm plank position and tilt their pelvis anteriorly (lumbar extension) and posteriorly (lumbar flexion). This can be achieved by thinking of tucking the belly button up to tilt posteriorly and pushing it out to tilt anteriorly. Notes:
    This should be a controlled movement and should not be any faster than it is shown. If injured, please consult with a health professional before doing this exercise. Purpose:
    This moment should be used to bring awareness and control of the pelvis so that body is in a more neutral position. It may also bring some relief to lower back pain and discomfort. Programing:
    This may ....

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  • Supine Posterior Pelvic Tilt


    Supine Posterior Pelvic Tilt

    Execution:
    The client should start by lying on their back with their low back flat on the ground and spine in a neutral position. The client will then tilt their pelvis anteriorly (lumbar extension) and posteriorly (lumbar flexion). This can be achieved by thinking of tucking the belly button up to tilt posteriorly and pushing it out to tilt anteriorly. Notes:
    This should be a controlled movement and should not be any faster than it is shown. If injured, please consult with a health professional before doing this exercise. Purpose:
    This movement should be used to bring an athlete awareness and control of their pelvis so that they can keep their body in a ....

    Read more
  • Suspended Arch/Hollow Pull


    Suspended Arch/Hollow Pull

    Execution:
    The client will begin by placing boxes far enough away from each other so that with extended arms they can set their forearms on one box and the tops of their thighs on the other. The client will then find a hollow position by pushing the forearms and thighs downward, tucking the belly button up, pointing the toes, flexing the quadriceps and slightly rounding the upper back. The client will then move from a hollow position to an arched position and back again, while maintaining midline stability. Notes:
    The farther away the boxes are from each other, the more difficult the movement becomes. It is very important that the client can keep their ....

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  • Suitcase Deadlift


    Suitcase Deadlift

    Execution:
    The client will start with the bar on one side of their body with the middle of their foot centered with the bar. Once finding a neutral position, the athlete will send the hips back and find a tight position to pull from. Once the lift begins, it is important to keep the back straight and hips in line with each other until the client gets to the lock out position. Descending will also keep these same characteristics. Notes:
    Adding plates to stand on (as shown in the video) adds a greater range of motion for the athlete to move through, making the lift more difficult. Depending on the client's needs, the bar may start in a higher or lower position to ....

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  • Assess, Don't Guess

    We at Central Athlete have a lot of faith in borrowing from gymnastics as bodyweight physical assessment tools for individuals looking for a balanced approach to fitness. We have also noticed a decreased risk of injury, faster long-term progressions and more movement options when these criteria have been met. From a gymnastic perspective, the seated pike and the t-spine bridge are essential foundational positions that gymnasts need to maintain in order to have success in their sport. These movements patterns require a great deal of mobility, strength, stability and muscular endurance which is often a theme with general function clients; people who want to be more capable in their daily ....

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  • Unilateral Training

    What if I told you that one small change to the lifts and exercises you currently do could instantly lead to increased strength, improved athleticism, more muscle recruitment, heightened balance, a stronger midline, and MORE results? Sold? Great! The answer? Unilateral training. Such as: One-legged squats, step-ups, one-arm presses and snatches, single-arm rows, single-legged dumbbell deadlifts, lunges. Unilateral training allows you to expand your overall muscle development and strengthen both sides of your body in order to then improve your overall strength. Think about it: Do you currently have one side of your body that is stronger than another? Most people typically do. You ....

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  • On-Site Training Explained

    Over the past 30-40 years, group fitness classes have seen a surge in popularity. Dating back to the 1968 to be exact, the year Dr. Ken Cooper, "the father of aerobics," published the bestseller Aerobics and started a fitness revolution. In essence, the beginnings of group fitness and, really, fitness itself were simple: Like-minded people coming together to move, sweat, smile and get healthy. Fast forward to 2015, 47 years later, and fitness has taken on a whole new meaning.  Group fitness in many settings (such as CrossFit, bootcamps, HIIT classes) means higher intensity and more technical movements (think: snatches, kettlebell swings, rope climbing, etc.) than stepping up and down on ....

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  • Stress is Holding You Back

    Stress stinks. Anyone remember that cheesy commercial spot from Arrid Deodorant that ran back in the early 2000’s? “Stress stinks, Arrid works.” As cheesy as it was, if you’ve ever been stressed, you know all too well that it does stink. And, let’s face it,the majority of us experience an enormous amount of stress throughout our lifetimes—multiple times in any given day: pressures and problems at work, relationships, finances, family events and issues, death of a loved one, life changes or transitions, mounting to-do lists (and so little time), demands from others, illness and disease…need I go on? Stress is most definitely a part of life, and if we don’t manage it appropriately, ....

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  • Training Relative to Your Function

    Why do you train? Chances are, if you are in the gym, you have a reason behind why you are there. For some, they are in the gym for aesthetic
    reasons: to keep in shape, tone up, slim down and put on lean muscle. Others, their goals are all about lifting heavy (and heavier) weights day by day, year by year. Still others simply train to be healthier
    individuals in life. They get in the suggested 3-5 days per week of exercise, and show up to check it off their list of daily habits and healthy to-dos. They choose to train to be fit and strong for life outside the gym—keeping up with the kids, busting their butt at work, or being able to wipe their own butt when they are 80. Injury ....

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  • Tempos

    Ah, the infamous tempo we see all too often in many lifts such as back squats, presses and pull ups. If you are already a Central Athlete Client and just starting, you will notice tempos show up almost daily in your individualized training plan. What is the importance, and why bother including this well known 4-digit number into a program? Besides the fact that slowing down any eccentric portion of a movement (the lengthening of a specific muscle or muscle group) causes magnificent strength gains, there are other if not more important reasons why tempos should be used in specific fitness programs. Before we dig deeper into the importance of a tempo, lets review how to read this 4-digit ....

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  • Mobility

    Training plan? Check. Healthy nutrition (at least 80% of the time)? Check. 7-9 hours of sleep? (Most nights). Check. A rest day or two built in? Check. All the primary components to a solid training plan both inside and outside, right? Almost. You’re forgetting one key component: Mobility. Mobility is a highly touted word in the gym today, but what is it exactly? By definition, mobility is: (n.) the ability to move or be moved freely and easily.
    In gym and training terms: the ability to move your body, your joints, your muscles and tissues more freely and easily; increased range of motion. Mobility
    prepares your body (muscles and joints) to work during, as well as stay healthy ....

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  • Remote Coaching

    What do Michael Jordan, Rich Froning, Camille Leblanc-Bazinet former Google CEO Eric Schmidt, Hillary Swank, Leonardo Dicaprio, and Beyonce have in common? They all have coaches. A common theme that remains unchanged amongst any successful
    person—in sports, business, career, and life—is one thing: They got to where they are today with guidance, support, and coaching. While natural abilities and raw talent most definitely play a large role in one’s success—you can only get so far in your mobility, endurance, strength, skills and more. That is what Central Athlete’s Remote Coaching
    program is all about—giving you a leg up in your personal goals and ....

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  • The Best of CrossFit Customized for YOU

    Have you hit a plateau in your fitness? Have a personal health or fitness goal in mind, but not sure how to fully achieve it—wondering, "is it really possible?” Looking for a more personalized approach outside of a generalized group program? Overcoming an injury from intense training—or not wanting to walk down that path in the first place? Central Athlete was created to answer many of the above questions. Haven’t heard of it? Central Athlete is a new professional coaching and holistic wellness company that recently launched in Austin—partnered with Austin’s premiere CrossFit affiliate, CrossFit Central in downtown Austin. Central Athlete was initially inspired by the ....

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  • Athlete Spotlight - Brittany Antonishek

    Brittany started group CrossFit classes in 2012 and instantly fell in love with the challenge that CrossFit presents. When she realized she wanted to achieve more specific training goals that weren't being met in group classes, she started working with Central Athlete’s OPEX CCP coach, Jesse O’Brien. After 14 months of working with Jesse and reaching tremendous athletic and body composition benchmarks, Brittany decided to give group training another shot but needless to say, after several months she realized results and consistent progress specific to her was extremely important. She is now back at Central Athlete as an on-site training client. Brittany brings a lot of energy to the ....

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  • Body Composition

    When you hear the words “Body Composition” what comes to mind? Calipers? A scale? Measuring tape? Weight loss or paleo challenges? Body builders? In fitness, body composition
    describes the percentages of fat, bone, water and muscle in your body. A common goal of people in a gym setting is to lose fat and/or gain muscle. And the methods for getting there are multifold (i.e. dependent on a variety of factors including your training, your nutrition and your lifestyle). “How can I get the body I want—and how long will it take me,” is a common question associated with these goals that are a tale as old as gym time.
    From losing 10-50 lbs to "leaning out" and "toning up," "getting a ....

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  • Consistency

    When it comes to wanting to perform your best, have more energy throughout the day, or just look good naked, everyone wants the next best thing. The next best strength training program, the next best diet or cleanse that your friends are raving about, or bouncing from different fitness programs around town looking for the next best workout. What if I told you there was a secret to achieving your lifelong fitness and health goals that has the ability to be maintained throughout a lifetime? In our experience with hundreds of different clients with many different backgrounds there has been one fundamental key in reaching their fitness and health goals. Consistency.
    Consistency can be ....

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  • OPEX C5 Course in Austin, Texas - Reviewed

    This past weekend, Coach James FitzGerald, founder of OPEX, made a special visit to Central Athlete to host his newest seminar:  OPEX C5 Course-The 5 Foundations of Coaching. 
    A total of 25 coaches, and those interested in becoming coaches, assumed the role of ‘students’ from 8 a.m. to 5 p.m. on their Saturday to learn just what it takes to become not just a  good,  but a  great  coach. Coach James brought the message that, in order to be truly great, coaches must be well-rounded and provide clients with a comprehensive, individualized and caring experience. This includes:
    Assessment: 
    Knowing how to conduct and integrate a formal, in-depth assessment
    Program Design: 
    Designing a ....

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  • Meet The Coach

    Meet Coach Amanda, a level 2 personal trainer and remote coach for Central Athlete. My passion for personalized training and programming runs deep and is growing fast. I completely geek out on watching people move and having the ability to correct faulty movement patterns and imbalances while working individually with my on-site and remote clients. This is something that I wasn't able to do in a group setting and why I am completely intertwined with individualized training plans. My favorite part of working with Central Athlete is the ability to create a balanced fitness plan for each unique person who works with us remotely or in person. Everyone is different and I love programming ....

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  • Post CrossFit Games Open - A Reflection

    The 2015 CrossFit Open is officially over. The top individuals and teams have been placed and are prepping for Regionals and the potential road to the Games. As a participant of the open myself, I have had the time to reflect on my performance and experience during the 2015 open workouts and the goals I want to achieve leading into 2016. This reflection is extremely important right now, especially for for the 249,000 individuals who did not advance to Regionals this year. This is a new beginning! Not trying to qualify for Regionals? That's okay. This is still a great opportunity to learn more about your fitness and begin focusing on where you want to go during the upcoming year and how ....

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  • Personal Training Client Rhonda Facile

    How long have you been training with your Central Athlete coach?
    I’ve been training with Amanda for approximately 8 months now. Why did you start Personal Training?
    I started Personal Training because I knew I needed expert help. I had just recently undergone hip replacement surgery and knew I lacked the knowledge to accomplish my goals. I was determined to change my life and reach my fitness goals. What has been your experience?
    As with most things in life worth doing, it is hard work, but it is also extremely rewarding. Thanks to Amanda’s kindness and patience, I have made significant progress towards my goals. Honestly, I am completely hooked having seen what the possibilities are ....

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  • Emotion Commotion

    "Change is hard." Have you ever heard that or said that before? There’s no doubt that change of any sort can be challenging. Otherwise, there would be no need for coaches, programs, smart phone apps or self-help books to assist people in the process. Think about it for a moment: Have you ever made a change or set a goal and actually achieved it, or conquered it? Sure you have. Perhaps it was starting (and sticking to) a workout routine. Losing or gaining a certain number of pounds. Acing a test. Cutting out sugar or gluten. Drinking more water. Whatever your particular instance was, think about that for a moment, and answer this: What were some of the key factors that played a role in ....

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  • Ryan Berber, Finance Professional

    I began working with Central Athlete four years ago with the goal of improving my fitness despite long work hours. Over that time, through a combination of One-on-One and Remote Coaching services, I have improved every measurable aspect of my fitness. What I've enjoyed the most is threefold. First is that Central Athlete tailors what we do based upon my objectives. We set realistic yet challenging goals that take a few months to achieve and then move on to the new ones after they have been accomplished. Thus keeping the workouts fresh and my motivation high. The second is that Central Athlete has been incredibly accommodating in regards to my schedule. Working in finance, the length of ....

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  • Sam O'Brien, Injury Rehabilitation

    After endless visits to various doctors and chiropractors for injuries for my back and shoulders, I was fortunate enough to find Central Athlete. Their individual program design was not only tailored to my specific goals, but it also helped rehab my vulnerable areas. After 4 months of training, I feel more balanced and my pain level has significantly decreased. Each week seems to get better. Additionally, I'm proud to say that I can do 5 strict bar muscle-ups and a one-armed pull up– two of many goals that I'm checking off this list with Central Athlete. ....

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  • Zack Plyler, CrossFit Athlete

    I first began individualized coaching with Central Athlete a little less than 2 years ago. I had a goal to be competitive in the sport of fitness, but didn’t quite know how to get there. I was about 260 pounds, and I couldn’t do a strict pull up. From the start, Central Athlete showed commitment to my goals and my program. We did some comprehensive testing to test strength, stability, and endurance. For a long time my program consisted largely of building a solid foundation of technique and stability. To this day I have never sustained an injury while training (knock on wood.) Central Athlete has always been quick to answer my questions through e-mails or texts. They are ....

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  • Sleep

    What if there was a magic pill for feeling like a million bucks? Would you take it? (Show of hands). There is…Sleep. Womp, womp. Alright, so maybe NOT what you wanted to hear, but there’s no getting around it: Sleep is CRUCIAL for feeling and performing your BEST (energy, strength/work capacity gains inside the gym, productivity outside the gym, enjoyment of life to the fullest, optimal digestion and gut health, clear thinking and cognitive functioning, and more). When we DON’T get enough sleep, we suffer multiple side-effects (as you may attest to), including:
    Inflammation in the body
    Decreased immunity (increased risk for illness)
    Difficulty with weight loss or weight gain ....

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  • Food Quality: A Small Step With Big Impact

    So you are trying to eat more nutritious—or are at least aware of the difference in "healthy" food versus "non-healthy" food (and its potential impacts on your health, energy, performance, wellness, and everything in between). What if I told you one small step you could make in your nutrition habits that could make a BIG difference in your work capacity, your libido, your energy, your recovery, your thinking and your sleep? We all like small steps. I am talking about: Food Quality
    . Not necessarily organic vs. inorganic foods—but instead, the energy and nutrient density of your food sources
    . For instance:
    Eggs from a pasture-raised source versus a plain ol’ carton of a dozen eggs ....

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  • The Single Most Important Nutrient

    Pop quiz: When it comes to your diet, what is the single most important nutrient you can consume? Fruits and veggies? Antioxidants, right? Nope. Protein—the “building block of nutrition”? Important, but nope. Essential fats? Good for brain function, cellular health, digestion and metabolism! Important, once again, but not the MOST important. The answer may surprise you. When we are starting with a person’s nutrition plan, the single most important nutrient we are looking at is water intake. Take a moment to reflect: How much water have you had today? Yesterday? And by water, I mean water. Not coffee. Not tea. Not milk. Not diet coke or a smoothie. Not alcohol. Straight ....

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  • Central Athlete Program Design

    Date - Each day of the design will be identified:
    Example: 12/6 Weight training:
    Movement @tempo; reps x sets; rest time Example:BS @20X1; 3-5 x 5; rest 2-3 min Weight training sets – Every 75, 90, 120 sec:
    Example: SJ from blocks – every 75 sec for 12 sets – build 10# every set from 155# Example: Hang SS from mid thigh – every 90 sec for 8-10 sets – Not Tng @ 70-75% Percentage effort:
    10 min AMRAP @80%: 30 WL 5 burpees 30 DU Metabolic conditioning:
    5 RFT @85%: 10 thrusters - 135# 10 burpees 10 CTB CU Cyclical aerobic work:
    Modality @Metric – Pace Example: Row 500m @1:52 - 500m Rest 2:30 x 5 Example: AD 30 sec @85% AD 30 sec @50% x ....

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  • Central Athlete Lingo and Expectations

    Remote coaching requires active, open communication for optimizing your training and our relationship. Below, we have outlined a number of procedures to create the best experience for both of us in this journey. 1. Lifestyle
    Suffice to say, quality sleep, quality nutrition, and balancing stressors are essential in this process. Over time we will continually modify and evolve your prescription on all three points. Without successful lifestyle practices in place it will be difficult to achieve complete fulfillment in your fitness. 2. The Prescription
    Perhaps the most central aspect of communication is results reporting. Expect a template provided to you on a weekly basis through ....

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  • Individual Design

    Opinions are vast when it comes to the topic of “individual programming” or “individual design”, particularly in the context of a group training setting. Over the past decade, the group training model, in particular, has seen a rise in popularity, making it more than ‘just a trend.’ Gone are the days of Jane Fonda donning leg warmers and absurd aerobic dance moves. Today, group training, especially within the CrossFit and functional fitness setting means: increased intensity; the ‘extra push’ you need; and a group of people working towards similar goals of self-improvement, strength and work capacity gains. That being said, however, one can only get so far within the context of a group ....

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  • Facility Program Design

    Need some inspiration for your gym’s programming? Tired of looking to other programs on various blogs, websites and books for ideas? Want a customized approach for helping your clients improve? Look no further than Central Athlete’s Facility Program Design—a personalized touch for fitness facilities. During the initial consultation, we get to know your members’ specific needs and develop short and long-term goals for the group. From there, each program is customized by not only taking your clients into consideration, but also your facility’s equipment, weather/climate control, and space constraints. Some potential benefits of using Central Athlete’s Facility Program Design include: ....

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  • Developing Anaerobic Power

    Anaerobic power is synonymous with short, unsustainable efforts. This type of training has been shown to demonstrate increased metabolism in individuals, improved performance and cardiovascular benefits that surpass aerobic training. We find that many training programs are missing this key component. One of the key adaptations we see in individuals who train anaerobically in a progressive and consistent manner is that it develops intensity in short, powerful, sprint-like scenarios. These efforts yield powerful effects and can be very taxing, due to their unsustainable nature. Although athletes need to be able to “go there,” in terms of anaerobic dynamism, some of the best athletes are ....

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  • Consultations

    “If you don't know where you are going, you'll end up someplace else.” -Yogi Berra Are you getting the most out of your time in the gym? Wanting more direction in your health, fitness, and/or nutrition but not sure exactly what that looks like? Think working with a coach or nutritionist sounds like a cool idea for helping you gain a leg up but are a little bit hesitant to invest the time or money that seems to require? Your first 30-minute consult with a Central Athlete coach is
    FREE
    . Or, if you feel you need more time to discuss how Central Athlete could work for you, want more information on Individual Program Design, and want some professional insight into personalized training ....

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  • Off-Site and At-Home Training

    Prefer to train at home? Wish a coach would come to you? Want a program to help you take the guesswork out of what to do other than videos or the same ol’ routines? Central Athlete offers in-home training services for clients in the Austin area who are looking for an individualized program tailored to their goals and implemented in the comfort of their own home. Similar to our remote coaching programs, every client’s new program entails:
    Strategy Session.
    Meet with your coach at your residence to assess the training area, review goals and set up a weekly schedule.
    Testing.
    You coach will analyze your body composition, movement, strength balance and work capacity. This could take ....

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  • On-Site Coaching



    “Why did I come back to Central Athlete? Because I know it works. Within my first year of working with Coach Jesse I accomplished multiple goals, including a 135-pound snatch and my first muscle-up. I made the decision to switch back to Central Athlete after a few months of group CrossFit classes because I wanted to target personal fitness goals (absolute strength and running). I knew this type of program would allow me to train specifically to those goals. I love how personal it can get. I know that each person grows differently, and multiple factors are involved outside the gym as well, such as sleep, stress, hormones, personal time, etc. While working with Central Athlete, I ....

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  • Join the Gallery



    #LIMITLESS
    - This years mantra, motivation and mission. To test your boundaries and reach beyond what is perceived possible. We are beginning a gallery of past #Limitless moments. Go back through your photo gallery, find your favorite FG photos and add them to our collection. We would like to collect your favorite moments from the past 5 editions of the Fittest Games. This project is very simple:
    Search your Facebook, photo library or whatever to find your favorite moments from the Fittest Games
    Add it to our gallery using the uploader below  ( please add a description )
    Smile * Ideal photo size is 600×400 pixels but we will accept just about anything. Please allow some time if ....

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  • Contact

    --> Want to find out more about Central Athlete?  Ready to get started on achieving your goals? Get in touch!
    Call us or fill out the form below to connect via e-mail.  Someone will get back to you in the next 24-hours.
    Phone:
    512.672.6760
    [gravityform id="1" title="false" description="false" ajax="true"] ....

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  • About Us

    Central Athlete is Austin's premiere individualized Strength and Conditioning entity offering the most effective results-oriented approach.

    Jesse O'Brien
    About Jesse
    Amanda Martin
    About Amanda
    Justin Krause
    About Justin
    Megan Parsons
    About Megan
    Reagen Page
    About Reagen We offer Remote, On-Site and One-on-One Training using the latest and most effective strength and conditioning tools. We take an individualized approach to training and nutrition, and strive to provide every client with a comprehensive, data-driven, holistic program, with measurable results. In order to provide clients with the training and nutrition program that works best for them, we ....

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