"Till Death Do Us Part" Competition Come join us at Decoded's Valentine's competition, "Till death do us part," on February 24th, 2018. The competition will consist of 3 partner workouts. There will be food, drinks and merchandise for sale. We encourage you all to come out and support our gym and the competitors. All levels... Continue Reading →

If you are at Decoded Training Center, strength days are programmed, on average, about one out of every 6 days.  It is important to remain focused on strength these days.  Strength is much harder to build than cardio or other measures of fitness.  As an example, I can take someone who is used to sitting... Continue Reading →

Decoded Athletes: As many of you know, nutrition comprises 80-90% of quality health and fitness.  To this end, we are starting this first in a series of nutrition challenges.  We are currently in the planning phases and will have a start date for you soon.  Please read the below information and, if you are interested,... Continue Reading →

What do we mean by the term “Rx”?  Many athletes do not understand the intent of a workout as written, often called as prescribed or Rx.  Some of you do not even pay attention to the whiteboard, but rather just wait for one of us coaches to tell you what to do.  Others get scared... Continue Reading →

Hello athletes, I’ll keep this short and sweet.  With summer quickly approaching, you will be seeing several changes at Decoded Training Center.  To start with, beginning this Thursday, March 16, there will be a world famous massage therapist available to help you heal from and prevent injuries and improve your athletic performance.  The world famous... Continue Reading →

Below is an email response I wrote for a friend who had some questions.  Most of you have heard this stuff from me before, but I decided to copy and paste it here because I had to write it again anyhow.  It is long, sorry, but worth knowing.   Okay Cory, this is going to... Continue Reading →

Nothing says deadlift day like everybody strapping on their weightlifting belts.  But, why do you wear a weightlifting belt?  What advantage does it give you?  Do you know how to use a weightlifting belt?  Are you sure?  If you cannot confidently answer these questions, then read on… Before I get into the technical aspects of... Continue Reading →

This is the first in a series of nutrition challenges.  Proper nutrition is foundational to your health and everything we do here!  It is often to difficult to make huge changes in your lifestyle all at once, so this nutrition challenge series is designed to help you make incremental and lasting changes to your eating... Continue Reading →

Hello Decoded Athletes, I have attached a file you can download to your phones or personal computers.  You will need a Microsoft Excel program or viewer to see it.  It is a very basic nutrition calculator.  Enter the highlighted amounts (if you know them) and the calculator will generate the amount of calories we recommend... Continue Reading →