Double Edge Fitness

Double Edge Monday Update: HYROX, Open Gym Rules, Steps, Sauna + Feb New Member Pricing Changes

This week’s Double Edge Monday update is a longer one — but it covers everything you need right now: ✅ Programming focus for the next ~5 weeks (clean & jerk + bar muscle-ups)  ✅ HYROX Vegas crew update + what we learned from our full simulation  ✅ How we’re training HYROX at Double Edge (CrossFit foundation + extra running)  ✅ Open gym policy reminder (who it’s for and why we don’t do “open gym only”)  ✅ January coaching reminder: book time with me for nutrition, goals, macros, or injury modifications  ✅ Alcohol: understanding trade-offs + how it impacts sleep, stress, and long-term health  ✅ Steps goal for 2026: how to “fill the gaps” with small daily walks  ✅ Committed Club: possible new recognition tier for 16–20 sessions/month  ✅ Recovery Room: sauna vs cold plunge — what actually matters and how to use them smart  ✅ February pricing/admin updates (new members only — current members unchanged) If you’re a Double Edge member and want to chat 1:1, my calendar is pinned in the WhatsApp group. Love you guys. Peace. Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]

Holiday Weight Gain Isn’t all Fat (Stop Panicking in January) | 2026 Reset

New year energy is great, but the real edge is calm, repeatable action. We open 2026 with a straight talk on travel, training, and why you probably didn’t “gain 12 pounds of fat” last week. If you trained hard all year, a vacation can be strategic recovery—your tissues heal, your head clears, and you often return stronger. I share what I actually did on a family cruise: short, full-body sessions, over 10k steps a day, and a surprising shift toward nonalcoholic drinks despite buying the package. The goal wasn’t martyrdom; it was feeling good and coming home ready to train. We dig into the mechanics of water weight and why the scale spikes after flights, salty meals, humidity, and higher carbs. Glycogen and water retention can swing your weight fast, then normalize once you’re home, hydrated, and back in routine. The antidote to panic isn’t punishment. It’s a measured ramp: your normal training times, sensible loads, and one to two weeks of easing back so you avoid injury and reignite momentum. For travelers, we outline simple protocols—10 to 20 minute conditioning pieces, dumbbell push-pull-leg splits, and density sets that work in any hotel. Want more structure? Snap a photo of the hotel gym and we’ll write you a week that fits the gear and your schedule. We also explain why we don’t run January cash-grab challenges. Short sprints rarely become a lifestyle. Instead, we coach habit stacking that holds: three gym sessions a week, daily 10k steps, weighed protein, better sleep, then layered progress as the basics feel automatic. If alcohol or added sugar is derailing recovery, we offer practical ways to reduce the drag without killing your joy. And for an honest baseline, we’re asking every member to get an InBody scan this month so we can adjust with real data, not emotions. If you’re ready to trade “new year, new you” for steady you, this one’s for you. Listen, subscribe, share it with a friend who travels for work, and drop a review telling us the one habit you’ll lock in for the next 90 days. Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]

Week of December 29th – Closing Out the Year Strong

Resolutions feel great for a week, but momentum comes from something quieter: simple systems you can repeat even when life gets messy. I’m closing the year with a candid look at how to turn big goals into small, non-negotiable actions, why time audits beat motivation hacks, and how to set timelines that match real human progress instead of social media promises. We start by reframing the whole New Year energy. Instead of chasing a perfect 30-day streak, I walk through the habit-stacking approach that actually sticks: pick one behavior you can win every week, protect it on your calendar, then layer the next. You’ll hear practical examples—three training days you truly keep, a weekly prep window, a simple breakfast plan—that create sustainable fitness, better recovery, and less mental churn. I also break down how class signups and capacity caps protect safety and coaching quality. When a session includes barbells and gymnastics, planning matters. Respecting the system isn’t red tape; it’s how everyone gets a solid, safe workout. I share my own goals for the new year too: making myself more available to our community through a streamlined calendar and WhatsApp, building consistent media and newsletter systems, and investing deeper in coaching development now that we’re all under one roof. On the training front, we map the next block: a five-to-six week focus on the clean and jerk and the bar muscle-up, with progressions that meet you where you are—mobility, stability, strength, and skill practice baked into smart conditioning. Expect approachable GPP now, Sweat sessions returning January 5, and a push toward meaningful skill milestones without sacrificing joint health. If you’re ready to trade willpower spikes for winning systems, this one’s your playbook. Subscribe, share it with a friend who needs a reset that lasts, and leave a quick review to help more people find the show. Then tell me: what’s the first non-negotiable you’re putting on your calendar? Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]

Monday Update 12/22-Why Cutting Carbs Can Quietly Kill Your Performance

Ready to train harder, recover faster, and actually feel better doing it? We take a clear-eyed look at new research on elite race walkers comparing high-carb and ketogenic diets under caffeine, then translate the findings into simple, actionable steps for your own high-intensity training. The early bump from caffeine shows up in both groups, but by week two the high-carb athletes surge ahead with stronger VO2 max, quicker paces, and lower heart rates. That’s not just a lab win—it’s a blueprint for anyone chasing performance in fast intervals, metcons, or hybrid events. We get practical about why carbs matter biochemically, how ATP production speed sets your ceiling during hard work, and what happens when you chronically train on low carb: sluggish recovery, flat sessions, and even rising blood glucose despite restriction. Then we move from theory to plate with a simple roster of whole-food carbohydrates—fruit, oats, potatoes, sweet potatoes, quality grains, and honey around sessions—and a macro strategy that flexes with your training week. Protein stays high for muscle and satiety, fats come from quality sources, and carbs scale up on heavy days and down on easier ones. You’ll also hear where low-carb can fit for medical reasons, why performance nutrition and clinical nutrition are different conversations, and why a cup of coffee still beats flashy pre-workouts. We lay out our coaching offer for Double Edged Fitness members, including how to book through our WhatsApp group, what to bring to your session, and how we provide straight talk, not fluff. Plus, we share important holiday schedule updates and a preview of our upcoming six-week training cycle so you can plan your work and fuel with intent. If you’re serious about not being average, this is your roadmap. Subscribe for more evidence-backed training and nutrition breakdowns, share this with a teammate who’s stuck on low-carb, and leave a review telling us your go-to pre-workout carb. Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]

12/15/2026 Monday Update | Community, Back Health & Holiday Schedule 🎄

Back pain doesn’t have to bench your training. We open up about the rough L4 L5 S1 years, the nerve pain that hijacked daily life, and the turning points that brought heavy training and even running back without the dread of tomorrow’s flare-up. The big shift wasn’t another ab circuit—it was redefining “core” to include adductors, glutes, obliques, and spinal erectors, then pairing that with slow, deliberate positions that the spine can trust under intensity. We dig into the hip-first approach that changed everything: weekly Cossack squats, adductor deadlifts, and glute bridges that build stable range instead of floppy flexibility. From there, we translate it to barbell and gymnastics. Learn how to spot and manage pelvic tilt in squats, pick a stance that matches your anatomy, and use tempo to protect the lumbar at the bottom. On the rig, we tighten the kip so the core and lats lead while the low back stays quiet. For strength without the risk, we lean hard on split squats and lunges—big leg stimulus with near-zero chance of butt wink. We also get real about when training helps and when it doesn’t. Imaging and history matter. If nerves are losing function, surgery might be the right step; if progress is steady, smart rehab can carry you far. Inside the gym, our programming adds joint health blocks for hips and shoulders, with repeatable drills and progressive overload so improvements stick. You’ll hear community updates, SugarWOD notes and videos we’re building, Coach Chase’s farewell hangout, and holiday schedule changes so you can plan your sessions. If you’ve ever been told “just strengthen your core” and still woke up stiff, this conversation gives you a clearer map: build hips, control positions, respect your structure, and train hard within guardrails. Subscribe, share with a training partner who needs it, and drop a comment with the movement you want us to break down on video next. Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]