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How to make a New Year’s Resolutions you will keep

Happy New Year from Athletic Lab. If you're one of the millions around the world making health, fitness or lifestyle related New Years Resolutions for 2024 know that you're not along. Making a New Year's resolution is a common tradition, but keeping them can be challenging. If you've tried and failed in the past, know that the goal should not be perfection but consistency. To this end, it's important to take small steps towards a conservative and sustainable goal. Don't look at your desired change as a challenge but as something that you're looking to modify for the better for the rest of your life. Here are some tips to help you create and stick to a resolution: Set Realistic Goals: Be realistic about what you can achieve. Setting overly ambitious goals may lead to frustration and discouragement. Be Specific: Clearly define your resolution. Instead of a vague goal like "lose weight," set a specific target like "lose 10 pounds by April." Break it Down: Divide your resolution into smaller, manageable tasks. This makes your goal seem less daunting and more achievable. Create a Plan: Develop a step-by-step plan to achieve your resolution. Outline the actions you need to take and set deadlines for each step. Make it Measurable: Use metrics to track your progress. If your resolution is to exercise more, set a specific number of days per week or minutes per day. One of the reasons we use assessments, testing and bench marks so regularly at Athletic Lab is to ensure that you can SEE your progress. Hold Yourself Accountable: Share your resolution with friends or family who can provide support and encouragement. You're more likely to stay committed if others are aware [...]

By |2024-05-27T09:56:13-04:00January 1st, 2024|Nutrition Info, Training Info|0 Comments
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Healthy Holiday Eating Tips

The holidays are upon us! And with that comes plenty of opportunities to eat great, and often really unhealthy, food. More than that, we often eat far more than we probably should.  A typical holiday dinner alone can be over 4,000 calories! It's no wonder, people tend to put on unwanted weight during the holidays. Eating healthily during the holidays can be a challenge, but it's certainly possible with some thoughtful planning. Here are some tips for enjoying a healthy holiday meal: Balance Your Plate Fill half your plate with vegetables, aiming for a variety of colors. Vegetables are rich in vitamins, minerals, and fiber. Vegetables are an important part of a healthy diet. We'd suggest reserving a quarter of your plate for lean proteins like turkey, chicken, fish, or plant-based alternatives. Use the remaining quarter for whole grains or starchy vegetables like sweet potatoes. Mindful Eating Eat slowly and savor each bite. This gives your body time to recognize that it's full, helping to prevent overeating. Put your fork down between bites and engage in conversation. It can take up to 20 minutes to feel full and sated AFTER you're actually full. By slowing down, this can help you become more aware of your hunger and fullness cues. Watch Portions Be mindful of portion sizes. Use smaller plates to help control portions and prevent overeating. Consider serving dishes family-style rather than placing them on the table. This makes it easier to control portion sizes and helps prevent mindless eating. Healthy Cooking Methods Choose healthier cooking methods like baking, roasting, grilling, or steaming instead of frying. Limit the use of added fats and oils. Opt for healthier fats like olive oil and use them in [...]

By |2024-05-27T09:56:20-04:00December 23rd, 2023|Nutrition Info|0 Comments
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2023 Athletic Lab Black Friday Deals

Athletic Lab is excited to announce Black Friday specials for the remainder of November or until supplies run out. Don't wait. Take advantage of these incredible deals while they last. 50% Off Scholastic Sports Performance Training Packages Through the end of the month, Athletic Lab is offering 50% off special 3 and 6 month unlimited packages to our Scholastic Sports Performance Training. Our Scholastic program offers group training in a team setting environment. Each 60 minute session addresses speed, strength and conditioning. Special restrictions apply. This promotion is for the Scholastic Sports Performance program only and does not apply to Scholastic Prep, Performance Fitness or any other membership options. Please click on the membership options for more info and to sign up. 3 Month "Unlimited" Package (39 sessions / 3 month expiration) - $312 (normally $624) 6 Month "Unlimited" Package (78 sessions / 6 month expiration) - $624 (normally $1,248) 60% Off InsideTracker Analysis Athletic Lab has been partnered with InsideTracker since 2021 to provide revolutionary blood analytics to our members. This platform provides ultra-personalized and science-driven recommendations on: Nutrition Supplementation Exercise Lifestyle changes While they last, Athletic Lab is selling InsideTracker Bundles for $474.95 (60% off). Each bundle includes the Ultimate Package + Inner Age 2.0 + a free blood draw. The Ultimate Package looks at up to 48 markers to provide a comprehensive insight into your physiological data. This gives you the deepest understanding of your body’s health across 10 healthspan categories. Inner Age 2.0 lets you see how your biomarkers impact your biological age – and discover how to add healthy years to your life. You can pre-purchase these packages through Athletic Lab while supplies last. Alternatively, you can use code [...]

By |2023-11-27T04:46:20-05:00November 21st, 2023|News|0 Comments
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2018 Independence Day Schedule

In celebration of the 4th of July, we'll be having a slightly reduced training schedule. Please note the following schedule for Wednesday July 4th: CF / Performance Fitness: 9 am, 10 am CF Competition Team: 9 am Soccer University Prep: 9 am Weightlifting: 10 am Scholastic: 10:30 am NCFC Youth: 10:30 am Our normal class schedule will resume on Thursday.

By |2018-06-26T08:21:07-04:00June 26th, 2018|News|0 Comments
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2017 Thanksgiving Day Hours

In celebration of the Thanksgiving holiday, we will have special hours on Thursday, November 23rd. Please note the following changes to our class schedule: All afternoon classes will be cancelled Performance Fitness Endurance 9 am Performance Fitness CrossFit 9 am & 10 am Scholastic 9:45 am Performance Fitness Weightlifting 9 am Open Gym 9am - 11 am Friday's classes will resume as scheduled Join us for our 8th Annual Thanksgiving Day Workout (all members are welcome and can bring a friend or family member for free). We'll have coffee and healthy snacks for after the workout.

By |2017-11-11T19:15:02-05:00November 14th, 2017|News|0 Comments
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2017 4th of July Schedule

In celebration of the 4th of July, we'll be having a slightly reduced training schedule. Please note the following schedule for Tuesday July 4th: CF / Performance Fitness: 9am, 10am CF Competition Team: 10am Scholastic [Speed]: 10am Scholastic [Strength]: 11am Our normal class schedule will resume on Wednesday.[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

By |2017-06-28T12:52:35-04:00June 28th, 2017|News|0 Comments
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2016 Thanksgiving Day Hours

In celebration of the Thanksgiving holiday, we will have special hours on Thursday, November 24th. Please note the following changes to our class schedule: All afternoon classes will be cancelled Performance Fitness Endurance - 9am Performance Fitness CrossFit 9am & 10am Scholastic Speed 10am Performance Fitness Weightlifting 9am Open Gym 9am - 11am Friday's classes will resume as scheduled Join us for our 7th Annual Thanksgiving Day Workout (all members are welcome and can bring a friend or family member for free). We'll have coffee and healthy snacks for after the workout.

By |2017-04-12T19:28:51-04:00November 17th, 2016|News|0 Comments
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Athletic Lab Holiday Hours

Happy Holidays! We have a few schedule changes coming up due to the holiday season. Please take note of the time changes on the following dates: Wednesday, December 24th 7am CF 8am Performance Fitness Endurance 3pm CF Competition Team 3:30pm Olympic Weightlifting 4pm Scholastic Speed 5pm Scholastic Strength 5pm CF 5pm Performance Fitness Foundations Thursday, December 25th CLOSED Wednesday, December 31st 7am CF 8am Performance Fitness Endurance 3pm CF Competition Team 3:30pm Olympic Weightlifting 4pm Scholastic Strength 5pm Conditioning & Agility 5pm CF 5pm Performance Fitness Foundations Thursday, January 1st 4pm Olympic Weightlifting 4pm Scholastic Speed 5pm Scholastic Strength 5pm CF 6pm CF

By |2017-04-13T10:58:14-04:00December 17th, 2014|News|0 Comments
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Thanksgiving Schedule Changes

In celebration of the Thanksgiving holiday, we will have special hours on Thursday, November 27th. Please note the following changes: All afternoon classes and open gym will be cancelled 9:00am & 10:00am CF 9:00am Performance Fitness Endurance (special class....we'll be running the Turkey Trot. If you register for the race and wear your Athletic Lab t-shirt and you'll receive a $10 credit on your next month's bill). See Coach Stephanie Shaw for details and sign up at the front desk. 10:00am Scholastic Speed 9:00am Weightlifting Friday's classes will resume as scheduled Join us for our 5th Annual Thanksgiving Day Workout (all members are welcome and bring a friend or family member for free). We'll have coffee and healthy snacks for after the workout.

By |2017-04-13T10:59:05-04:00November 10th, 2014|News|0 Comments
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Athletic Lab 2014 Labor Day hours

In observance of Labor Day, Athletic Lab will feature a modified class schedule. Please note the following: 9am CrossFit & Foundations Class 10am Scholastic Speed & Performance Fitness / CF Strength Class 11am Scholastic Strength & CrossFit 12pm Weightlifting We will resume normal training hours on Tuesday.

By |2017-04-13T11:00:18-04:00August 27th, 2014|News|0 Comments
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athleticlab

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The matches are over but we`d like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour.

Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4. 

Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country`s top rising professionals.

Athletic Lab has had the privilege of being a part of Patrick`s performance journey, and we`re incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement.

Congratulations, Patrick, on an outstanding achievement!

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Open post by athleticlab with ID 18060967151501744
The matches are over but we'd like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour. Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4.  Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country's top rising professionals. Athletic Lab has had the privilege of being a part of Patrick's performance journey, and we're incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement. Congratulations, Patrick, on an outstanding achievement!

Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_

Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium.

Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.

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Open post by athleticlab with ID 17933162355339138
Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_ Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium. Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.

Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big.

#athleticlab #iloveal #cary #fitness #mobility

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Open post by athleticlab with ID 18073644527314654
Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big. #athleticlab #iloveal #cary #fitness #mobility

Happy Mother’s Day to all our strong moms. ⠀
⠀
#mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength

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Open post by athleticlab with ID 17903971887428527
Happy Mother’s Day to all our strong moms. ⠀ ⠀ #mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength

Most coaches stop sets based on how athletes look, rather than how they are actually moving. VBT allows you to set a simple cutoff by monitoring bar speed. A bar speed drop of more than 20% from the first rep is an indicator that no matter how the athlete looks or what percentage of 1RM they are supposed to be moving, that they are fatigued beyond the necessary output they need to reach the target stimulus. We shut down the set so that we don’t keep the athlete accumulating a bunch of junk reps.

#BeTheStandard

#velocitybasedtraining #vbt #powertraining #strengthandconditioning

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Open post by athleticlabacademy with ID 18578052283056183
Most coaches stop sets based on how athletes look, rather than how they are actually moving. VBT allows you to set a simple cutoff by monitoring bar speed. A bar speed drop of more than 20% from the first rep is an indicator that no matter how the athlete looks or what percentage of 1RM they are supposed to be moving, that they are fatigued beyond the necessary output they need to reach the target stimulus. We shut down the set so that we don’t keep the athlete accumulating a bunch of junk reps. #BeTheStandard #velocitybasedtraining #vbt #powertraining #strengthandconditioning

Top 5 Reasons to use VBT with your athletes: Reason #3: Objective load & zone prescription. Research over the years has mapped clear velocity zones for different strength qualities. Accelerative strength, strength speed, speed strength, and starting strength all live in different velocity zones. While percentage based training can target these qualities by prescribing an “ideal” load that can allow for different velocities, verifying the quality of the reps becomes a coaches visual interpretation and is subjective. Using VBT gives a clear picture of the athletes bar speed and verifies the quality of the bar speed and whether or not the target is hit on every rep. For the full series in more detail, follow @mikeyoungphd

#BeTheStandard

#velocitybasedtraining #vbt #morepower

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Open post by athleticlabacademy with ID 18088613996617480
Top 5 Reasons to use VBT with your athletes: Reason #3: Objective load & zone prescription. Research over the years has mapped clear velocity zones for different strength qualities. Accelerative strength, strength speed, speed strength, and starting strength all live in different velocity zones. While percentage based training can target these qualities by prescribing an “ideal” load that can allow for different velocities, verifying the quality of the reps becomes a coaches visual interpretation and is subjective. Using VBT gives a clear picture of the athletes bar speed and verifies the quality of the bar speed and whether or not the target is hit on every rep. For the full series in more detail, follow @mikeyoungphd #BeTheStandard #velocitybasedtraining #vbt #morepower

We know there are weight room activities - squats, cleans, plyos, etc that contribute to speed development but we also know that these activities don’t come close enough to the intensity of forces and contraction speeds seen during a max velocity sprint. Therefore the best way to become faster is…..to sprint.

To reach a proper stimulus, sprinting must be done at 95%+ of the athletes max velocity. Do not confuse this with EFFORT. An athlete can be at an RPE of 10 yet not sprinting at 95%+ of their max velocity. So even if an athlete is running fast, even running as fast as they can, it doesn’t mean they are sprinting.

🔹 More in-depth speed training guidelines are found in our CHPC L1 online course #linkinbio

#BeTheStandard

#strengthcoach #sportsperformance #trainingsession personaltrainer fitnesscoach physicalpreparation coachingeducation alca highperformance ltad athleticdevelopment weightroom weightliftingcoach strengthandconditioning exercisescience kinesiology speedtraining sprinttraining

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Open post by athleticlabacademy with ID 18003701174758349
We know there are weight room activities - squats, cleans, plyos, etc that contribute to speed development but we also know that these activities don’t come close enough to the intensity of forces and contraction speeds seen during a max velocity sprint. Therefore the best way to become faster is…..to sprint. To reach a proper stimulus, sprinting must be done at 95%+ of the athletes max velocity. Do not confuse this with EFFORT. An athlete can be at an RPE of 10 yet not sprinting at 95%+ of their max velocity. So even if an athlete is running fast, even running as fast as they can, it doesn’t mean they are sprinting. 🔹 More in-depth speed training guidelines are found in our CHPC L1 online course #linkinbio #BeTheStandard #strengthcoach #sportsperformance #trainingsession personaltrainer fitnesscoach physicalpreparation coachingeducation alca highperformance ltad athleticdevelopment weightroom weightliftingcoach strengthandconditioning exercisescience kinesiology speedtraining sprinttraining

CONTACT INFO

Athletic Lab
110 Competition Center Drive
Suite 150
Phone: 919.617.1472
Email: info@athleticlab.com
Web: athleticlab.com

athleticlabacademy

455 9,436

High performance coaching education for aspiring sport science experts & master practitioners.
#BeTheStandard
FREE SAMPLE of our CHPC L1 Course ⬇️

The matches are over but we`d like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour.

Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4. 

Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country`s top rising professionals.

Athletic Lab has had the privilege of being a part of Patrick`s performance journey, and we`re incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement.

Congratulations, Patrick, on an outstanding achievement!

31 0
Open post by athleticlab with ID 18060967151501744
The matches are over but we'd like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour. Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4.  Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country's top rising professionals. Athletic Lab has had the privilege of being a part of Patrick's performance journey, and we're incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement. Congratulations, Patrick, on an outstanding achievement!

Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_

Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium.

Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.

45 3
Open post by athleticlab with ID 17933162355339138
Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_ Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium. Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.

Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big.

#athleticlab #iloveal #cary #fitness #mobility

57 1
Open post by athleticlab with ID 18073644527314654
Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big. #athleticlab #iloveal #cary #fitness #mobility

Happy Mother’s Day to all our strong moms. ⠀
⠀
#mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength

13 0
Open post by athleticlab with ID 17903971887428527
Happy Mother’s Day to all our strong moms. ⠀ ⠀ #mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength

CONTACT INFO

Athletic Lab
110 Competition Center Drive
Suite 150
Phone: 919.617.1472
Email: info@athleticlab.com
Web: athleticlab.com

Copyright 2026 Athletic Lab | All Rights Reserved

Copyright 2026 Athletic Lab | All Rights Reserved

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