deadlift setup
Fitness

Want To Safely Deadlift More Weight? Master Load-Order Sequencing

by 202Coaches

The order in which you load a movement or exercise has everything to do with the safety and efficacy of that movement.  In other words, no matter what level of fitness, you need to pay very careful attention to how you’re setting up for a movement. Take the deadlift for example. On the surface, the deadlift […]

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soy anti-nutrient
Nutrition

Soy: The Anti-Health Food

by Shannon Keating

Chances are, you’ve probably heard at some point or another that you should up your intake of “heart-healthy” soy or perhaps that replacing your serving of animal protein with it’s soy counterpart at meals is not only good for the environment, but good for your health as well. Well, if you’ve ever heard any rendition […]

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muay thai stance
Fitness

Muay Thai Basics: How To Find Your Proper Fighting Stance

by 202Coaches

“It is rarely a mysterious technique that drives us to the top, but rather a profound mastery of what may well be a basic skill set.” ― Josh Waitzkin Just as mastering a perfect air squat is essential before you can develop elite levels of fitness, your fighting stance must become second nature before you […]

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snow shoveling safety
Fitness

How To Shovel Snow To Avoid Injury (Hint: Treat It Like A Workout)

by Monica Niska

In the DC area, you either love snow or you strongly dislike it.  There’s not much in between. What we can all certainly agree on is that when it snows in the DMV… it SNOWS (at least that’s what it feels like in terms of traffic and complete disruption of lifestyle). For example, when it snowed less […]

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injury recovery supplements
Fitness Nutrition Recovery

The Best Supplements To Speed Up Your Injury Recovery

by Shannon Keating

The one unfortunate but inevitable truth about living an active lifestyle is that your risk of injury automatically goes up. You can, of course, implement many safeguards into your exercise regimen that will help substantially with injury prevention such as getting in a solid, full body warm-up, focusing on proper form throughout all movements, and […]

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muay thai training
Fitness

Interested In Martial Arts? Don’t Let These 5 Common Excuses Get In The Way

by Danny Chacon

“To me, the extraordinary aspect of martial arts lies in its simplicity. The easy way is also the right way, and martial arts is nothing at all special; the closer to the true way of martial arts, the less wastage of expression there is.” – Bruce Lee   “Everything you want in the world is […]

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CrossFit Open
Fitness

Why YOU Should Participate in the CrossFit Open

by admin

By: Coach Arielle  January 2016 marks 202strong’s first anniversary! During the past year at 202strong, you have been learning and mastering the movements that make up the CrossFit sport. You have practiced them in their most basic form, you have increased rep schemes and weights, you have found maxes, and you have put them to […]

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Tips For Losing Weight
Nutrition

10 Actionable Tips For Losing Weight In 2016 (Part 2)

by Shannon Keating

Last week, you got the first five of the top ten tips for helping you sustainably and successfully lose weight this year. Refer back to last week’s post for more detail, but to give you a quick recap, these tips were: Set your goals in small increments Write down your goals everywhere Formulate a plan […]

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Our Blog

An Insight into the Programming: The Magic Behind the Madness

by admin

An Insight into the Programming: The Magic Behind the Madness By: Coach Maddie Watkins (I love feedback so please email me with questions, comments, or concerns Maddie@202strong.com) When you shop for gyms, you can compare facilities, trainers/coaches, class schedule, but most importantly the meat of the program..the workout! The “magic”—programming—is what goes on behind the […]

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top ten tips for losing weight in 2016
Nutrition Psychology

10 Actionable Tips For Losing Weight In 2016 (Part 1)

by Shannon Keating

If you have made it a resolution to lose weight (or pick up any healthy lifestyle habit for that matter) then it’s time to get serious!  Below you’ll find the first 5 of a list of 10, no-nonsense, actionable tips to help you sustainably and successfully lose weight in this upcoming year.  Read the posts, follow […]

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