A vertical jump measures how high an individual can propel themselves upward from a standing or dynamic position. While commonly associated with sports like basketball, volleyball, and track & field, vertical jump performance is also a powerful indicator of lower-body power, neuromuscular efficiency, and overall athleticism. Research consistently shows that vertical jump ability is strongly

By Alina Muller, MS, OTR/L & Keiller Morash, BA, CSCS Before we get too far into this, let us be clear that there is a time and place to focus on form. That said, the fitness industry’s obsession with perfect form is, in our opinion, often more harmful than helpful.  One of the top reasons

By Cara Merak, BSN, RN, CFNC Your body is constantly sending you signals—subtle cues about what it needs – but learning to decode those messages is a skill that needs to be honed. You know those days when you feel unstoppable in the gym, crushing every rep, and others when even tying your shoes feels

One of the most profound lessons I learned from gymnastics wasn’t about achieving perfection—it was about embracing imperfection. As both a former gymnast and current strength coach, I’ve come to recognize that “bad” reps aren’t just inevitable; they’re often essential to the learning process. In fact, I’ll take this controversial stance: deliberately allowing less-than-perfect repetitions

At Eastside Athletics, we. want to see you *thriving* in every aspect of your life—not just in the gym. We understand that true health and wellness go far beyond physical fitness. A recently published article, “Mind, Body, and Soul: Tips for Freshly Approaching Wellness in 2025”  features our owner,  Alina, and Jen VonSchondorf, a mental health

Back in May, I wrote a lil’ post about the advantages of percentage-based training. I still think it’s a great tool, but if I’m being completely honest, I haven’t used it in a loooong time. These days, I find RPE (Rate of Perceived Exertion) and autoregulation better align with my needs. So, here’s Part II

https://www.eastside-athletics.com/wp-content/uploads/2025/01/e59af87790654c278f35c46aa10706f7.mov **PSA for All You Pilates Princesses** Back again with another hot take: pilates is just mostly just a watered-down version of good strength training. Allow me to explain. When I look at pilates, what I see is essentially, a successful re-branded of simple gym movements. This trend is pretty common in fitness. Attach a

When I first transitioned from occupational therapy to personal training, I didn’t think much about how my OT background would set me apart. I assumed my technical knowledge, programming skills, and experience with movement were what mattered most. I mean, those are the things people hire trainers for, right? Well, yes. But also, not at

When I first started strength training in my early twenties, menopause wasn’t something on my radar. Now solidly in my mid-thirties, it is becoming harder to ignore.  I know it will come for me one day—and I want to be ready.  Menopause and perimenopause bring profound hormonal changes that affect everything from bone density to

When I was approached by 425 Magazine to be featured in their Health and Wellness column, I was very excited to share my unconventional path into the fitness industry, what inspired me to open a gym, and the role physical health plays in our lives. It was a chance to reflect on how my background

Another Post for the Ladies! The information in this post is applicable to everyone, but I am writing specifically to the ladies here because I work with so many women who have been wildly misguided when it comes to how to change their bodies.  Common Misconceptions in Women’s Fitness Something I commonly hear from women

As a rehabilitation professional turned personal trainer, I have spent years watching the fitness and healthcare industries chase an elusive mechanical panacea for injury prevention and pain management, where every ache and pain can be traced back to an anterior pelvic tilt, a weak core, and underactive glutes. As queen of anterior pelvic tilt myself,

If you know me, you know I’m a huge fan of Dawn Fletcher and her company, Driven Mind Training.  One of my favorite phrases she uses is, “the most adaptable athlete in the room is the most dangerous athlete in the room.”  I love this phrase not just for it’s obvious application in athletics, but

Trainers: We don’t need to micromanage every movement. For those unfamiliar, before becoming a personal trainer, I worked as an occupational therapist in rehabilitation. I’ve spent over a decade now studying and working with human bodies, focusing on assessing and improving motor skills and movement quality. My experience ranges from working with individuals with chronic

Lifting weights offers numerous benefits for women, from improving endocrine function to metabolic health. However, one of the most important reasons women should resistance and  high-impact training is to maintain or improve bone density. Why Bone Density Matters Bone density, or bone mineral density (BMD), measures how much mineral content is present per square centimeter

Yesterday, I listened to the “Barefoot Training and Tib Training Debate” with Angus Bradley and Atlas Power Shrugged on the Hyperformance Podcast. This might seem completely unrelated, but their conversation highlighted something that I think is more important than the utility of tib raises.  After listening to their debate, I got to thinking about the

Like any field, fitness is full of jargon. There is a lot to learn when you start a training program. From training variables to the names of each exercise — it is A LOT.  As personal trainers, we live and breathe these terms, but we understand that for many folks, you are hearing a lot

Today, I took a video of a girl who recently started training with us. She deadlifted 100 pounds for six reps—pretty impressive considering that just a few weeks ago, she had never touched a weight in her life.  I showed her the video and this is what she said, ““Wow! I can’t believe that is

At Eastside Athletics, we specialize in Strength and Conditioning. While many people have a clear understanding of what strength training involves, the concept of conditioning is often less clear. Many people assume it just refers to cardiovascular training, but it actually a bit more involved than that. So, what exactly is conditioning, and how can

Now that my friends and I are all solidly in our thirties, the topics of health and aging seem to come up more and more in conversation. We talk about the wrinkles and the rogue grey hairs that seemed to show up overnight.  We talk about how our bodies look and feel  — some us feeling

If there’s one thing I could tell every single person pursuing health and fitness goals, it would be this — you have to believe you are capable of achieving those goals before you will achieve them. You have to start showing up as a healthy, fit person before you become a healthy and fit person. 

Educated clients get better results.  When you think about why people really hire coaches, trainers or a therapist it’s because they believe that person can help them achieve a goal or solve a problem that they can’t on their own.  In rehabilitation, patient education leads to better health outcomes, supported by solid evidence. The same

At Eastside Athletics Personal Training & Coaching, we are commited to helping our clients achieve their fitness or weight loss goals through expertly designed training programs. Our team of certified personal trainers is passionate and skilled in guiding you through the principles of exercise, strength training, and overall physical wellness. However, when it comes to

This will be a short post — but a meaningful one.  When choosing a personal trainer, it’s essential to find someone who not only has the right qualifications but also embodies the principles of training and nutrition in their own life. In my opinion, applying these principles to oneself as a trainer is infinitely more

The Benefits of General Training for Young Athletes There’s a running joke at Silicon Valley Gymnastics Club that I only need to show up to practice twice a year to keep getting better. This might sound like an exaggeration, but it highlights an interesting point about the benefits of general training over highly specific training, especially

At Eastside Athletics, we often (but not always) use percentages to establish loading parameters. Essentially, your one-rep max (the maximal weight you can lift for a single repetition) is used to determine the amount of weight we put on the bar.  This method is generally reserved for the “big” lifts like the Squat, Bench Press,

One thing I wish more people understood is that most folks who feel “tight” don’t need to be stretching more; they need to be lifting more. Let me break it down. Muscle tightness is a sensation that does not necessarily indicate the need for more flexibility in the muscles. When a muscle feels tight but

Maternal well-being is a crucial aspect of ensuring healthy families and societies. However, it is often overlooked in discussions surrounding maternal health. One of the most effective ways to address maternal well-being is through strength training.    Pregnancy, postpartum recovery, and beyond bring significant physical changes to mothers. These changes can significantly impact their quality

Different bodies are going to move differently. As someone with long legs, I’ve grappled with squats for years, encountering challenges unique to my body type. However, through experimentation and guidance, I’ve learned valuable lessons that have transformed my squatting experience.      Here are some insights and tips for performing squats effectively with long legs:

Enhance your performance and body composition by cutting out alcohol – read more in our blog ‘Cutting out Alcohol for Performance and Body Composition’!

Eastside Athletics proudly announces its partnership with TrueMed, a trailblazer in facilitating Health Savings Account (HSA) and Flexible Spending Account (FSA) reimbursements. This collaboration aims to streamline access to essential fitness services, emphasizing the notion that exercise is indeed medicine.  We’ve always found it to be so frustrating (and complicated) trying to use our HSA