Tip for your Tuesday

Tired of the old leg routine? Try these Bulgarian Split Squats on for size….just make sure you start light because these puppy’s will blow your world up if you go too heavy too early. 11/8/16 1) Pre-activation Foam Roll for 5 mins 90/90 x 60secs Bretzel x 45 secs each side 2) Warm-up 3 Rounds 10 Half Kneeling Press (total) … Read More

Find Your Key Log

When the first sawmills were established, they were usually small water powered facilities located near the source of the wood that they would mill. Later on, larger sawmills were built at the lower portion of the waterways (rivers) and logs were sent downstream from where they were cut by “log drivers”. These log drivers were usually deft at being able … Read More

Zucchini Sliders – Recipe

A lot happens during this time of year (maybe not Florida), but the leaves start changing, days get colder, the breeze starts to pick up, and — football. I enjoy football, but the parties are why I watch them. Friends screaming at the fumble when the opposing team makes a touchdown causing my Uncle Bill to knock over the cheese … Read More


Couple quick updates! Guy’s Night: Bourbon and Steak is going down this Friday @ 7pm. Check the facebook group for more information. If you’re not on Facebook, please let me (Cale) know by Tuesday if you’re going. Need a head count for steaks! 6 Week Transformation Challenge: LAUNCH is starting a 6 Week Transformation Challenge tomorrow so if you see … Read More

Performance vs Lifestyle

Have kids? Checkout our fall lineup of youth fitness camps here: Youth Programs As most of you know (if you’re a member), we offer two options during our Strength AND Conditioning pieces almost every day. We do this for several reasons, but the main reason comes down to the fact that we want to educate you and provide options for … Read More

What is your IT? Part 2

If you missed Part 1 of finding your IT, head here. Today we will take it a step further. You should have your three words that are most meaningful to you right now. The next step is to create a a statement that tells a story about living your life in the best way possible, using the three words that … Read More

Help Sponsor Coach Jennifer for the NYC Marathon!

As most of you know, Coach Jennifer is an avid endurance athlete, having competed in everything from a 5k to an ultra. This year she is working with an organization called Team 25:40 raising money to help save South Africa’s AID’s orphans. Let’s help get Jennifer to her goal of $2500! To donate, head to the link below here: Team … Read More

Member Spotlight – Jay Owen

Time to highlight one of our members – Jay Owen! Not only does he continue to crush workouts, but he also made this awesome website! Jay owns Design Extensions a design and marketing agency based out of Palencia. 1) What brought you to The Exchange? My wife, Claire, heard about it through Greg & Allison — we reached out to Cale … Read More

Happy 4thof July!

Hope everyone has had an amazing and safe 4th of July weekend! Big thanks to everyone that made the trip down to A Street this morning for a nice little burner with The Academy crew! It was great seeing you all out there 🙂 Tomorrow we start back in on some fun stuff! Really looking forward to these next few … Read More

Homeostasis and Why We Backslide (Blog Share)

Here is an incredible article about homeostasis and why it’s so easy to move backwards. Please take a few minutes to read this extremely insightful post. Homeostasis and Why We Backslide On a side note, I want to touch on a few things to follow up on our programming. As you all have seen, we are offering several options each … Read More