Edge Fitness

01/21/2026

Cedar Rapids area friends, clients, patients and members... do you want to start your health goals for the new year off right, and learn how to keep them going all year long? Join Nurse Health Coach Carya Fischer for a small group coaching workshop at Edge Fitness on Tuesday evenings starting in February. A few friends and a little support and accountability can make all the difference in achieving your goals! Message for more information or to enroll!

10/28/2025

Part 4 of our recovery series and how recovery and the other 3 pillars all tie in together to help you get the most out of each step on your fitness journey. Recovery and mindset is a HUGE one to really tap into your unrealized potential.

Part 4 of our recovery series and how recovery and the other 3 pillars all tie in together to help you get the most out of each step on your fitness journey....

10/27/2025

Get moving with a great warm-up from expert Edge Fitness Trainer, Zac. Getting your training session started with a proper warm-up gets you ready for a better movement opportunity and will help you stay more consistent and be more durable and resilient from one session to the next. And you'll be able to move better the rest of your day as well!

Get moving with a great warm-up from expert Edge Fitness Trainer, Zac. Getting your training session started with a proper warm-up gets you ready for a bette...

10/17/2025

Continuing our series on how all the 4 pillars fit together this week with a little more on why Recovery matters! You can only train as hard or as much as you recover. Recovery is just as much a part of your training routine as your movement training is, as your nutrition is and as your mindset should be.
Take care of the body you've been given and enjoy all the things that you want and need to do with it!

Continuing our series on how all the 4 pillars fit together this week with a little more on why Recovery matters! You can only train as hard or as much as yo...

10/15/2025

Recovery matters! If you train, stressing your body by breaking it down it will respond in the manner you stressed - it's called the SAID principle - Specific Adaptation to an Imposed Demand. You lift weights, your body gets stronger. You run or bike, your body gets better conditioned for endurance.

IF... you recover properly from your training. Recovery matters!

If you don't recover, then your body keeps breaking down because you don't give it the time and opportunities it needs to repair, rebuild and respond, to make the Specific Adaptation, to the Imposed Demand because you just keep imposing the demand on it and end up breaking it down! A bike that you always ride and never do any maintenance on isn't going to last as long or go as far or as fast.

Take care of the body you've been given and enjoy all the things that you want and need to do with it!

10/09/2025

What are you waiting for? There is something that you have been wanting to do. Something you want to start working towards. A goal you have always wanted to achieve. A challenge you have been wanting to overcome. Something is holding you back... If you are waiting until you are "ready", well... just keep waiting! You'll never be "ready"! You just have to be willing to start. What is one small action step that you can take towards achieving that goal today? Towards overcoming that challenge or obstacle you are facing? Take it!!! It doesn't matter how small that step is. You just have to take it! Today! And then take another small step tomorrow. And the next day. And the next day! That's how BIG things are accomplished! So go do something small each day to accomplish something BIG in your life!

10/08/2025

Part 2 of our dive into how Recovery and the other 3 pillars work together to help you find your greater purpose with your fitness.
You can watch it on YouTube here:
https://youtu.be/wNOx7id-eFg

Part 2 of our dive into how Recovery and the other 3 pillars work together to help you find your greater purpose with your fitness.

10/08/2025

Time to open up a can of worms... pre/post workout nutrition! Lots of opinions here and lots of "it depends" so we'd love to help you sift through the minutia in person with a free Success Session. Just reach out and we can set up a time!
Now for that can of worms... pre and post workout nutrition can be very aggravating. Some people don't think about it at all, some people think about it WAY too much. And, it all does depend. It depends on what are your GOALS and how far along are you on your way to achieving those goals. It depends on the "cost of getting lean" that you are ready, willing and able to pay. For example, an 18 year old male football player who is trying to bulk up for the season needs very different nutrition than a 28 year old female in her child-bearing years than a 45 year old male wanting to improve his dad-bod than a 60 year old male or female who wants to be able to enjoy their coming retirement and grandchildren! So... what to do, what to do? Keep it simple and dial it up or down from there to help you meet your needs, goals and what you are ready, willing and able to do.
For a lot of general fitness individuals, focus on a good, well balanced meal about 1-2 hours before you train. Now, it depends on when you train. I believe in whole foods first and then supplement with supplements as needed. If you train first thing in the morning, then a little bit of carbs and protein in a 1:1 (general fat loss, not wanting a lot in your stomach before training or not a lot of time), 2:1 (little bit longer, ~60min or more intense training session) or even 3:1 (longer, more than an hour, much more intense session for an hour or more) is good. Just make sure you have enough time to let it settle first, with about a 30-45 min window. Can't do that? You still have options. One you can try would be to take a BCAA supplement (special amino acids that help control muscle growth and repair) with about 5g of BCAA's and water prior to your training. You can put some sweetened milk/almond milk and protein in your coffee. Even a granola bar can help. Something to get your body going. This is not meant to be an all-inclusive list of possibilities so keep that in mind.
After your training... you can be pretty similar to the pre-workout numbers for supplementation. And as far as a meal goes, try to get a good balanced meal within an hour (especially for women) and within 1-3 hours for men.
Keep it simple! Make it something you can do long-term and consistently. If you are just starting out and have very general goals, you have more room for "error". As you get closer to your goals or have more performance-based goals, ala a professional athlete, then you need to be more dialed in. Where are you on your journey will determine where you fit in this conversation. And, again, we'd love the opportunity to sit down and chat with you on where you are and where you are going and how we could help you find those right steps to take here. Just reach out and let us know!

10/07/2025

Happy Movement Monday! You may not love Mondays, but never forget that if we just try to get through Mondays and get to Fridays that you will miss all the blessings and opportunities that each day offers!
Now, one thing that we do love is movement! And one of the ways we love to get movement in is with Sandbags!!! :) Sandbags are a great tool that most people are not as familiar with but should be. If you have never used one, you need to try it out! If you are somewhere where they don't have sandbags, well, shame on you and shame on them! ;) You should be somewhere that you can use them and get all the GREAT benefits that sandbags offer!
Sandbags can be used anywhere - at home, at the gym and outside! I love using mine out in the sun for an even better feeling session!
The bags don't take up much space!
Sandbag training improves grip strength and joint health and mobility! That’s a huge win for anyone looking to look and feel better!
Sandbag training is great for stability and sports performance! That goes for everyday athletes, executive athletes and competitive athletes at any level!
Sandbag training is great for all aspects of fitness, including functional strength and fitness, general strength, balance, agility, mobility, stability and conditioning that keeps your metabolism revved up well after your training session and a whole lot more!
Sandbag training adds in variety and a lot of fun challenges to keep you motivated as you work to build your muscles, your mindset and the habits that will keep you going!
Get in and give them a try!

10/02/2025

In case you missed it...
Movement has a great impact on your recovery and vice versa. Here we break down a bit of some of the ways of just how your movement choices and habits affect your recovery and how you can work to improve them both as you work to find your greater purpose!
Watch it on YouTube here - https://youtu.be/0ffER7klLhk

09/30/2025

Nutrition matters! In a day where we are bombarded with stress and with so many paths of least resistance, it's important to remember what matters most. What we put in our bodies and our minds affects what we can do with our bodies and our minds! When we consume garbage in the form of junk food, high calorie/zero nutrition processed foods and endless hours of doom scrolling social media (mental junk food, sorry!) and binge watching while binge eating, we are making ourselves mentally and physically sick by what we are consuming! This great quote from a pretty smart old dude, Hippocrates, reminds us of what the power of choosing REAL, WHOLE UNPROCESSED FOODS whenever possible! You don't have to be perfect! Believe me, I'm not! But we need to stop and look at the "medicine" we are giving ourselves and our loved ones each day and start looking for those little ways that we can make better and smarter choices when it comes to our consumption habits!

09/30/2025

Start your week and your day off with some great morning movement tips here from expert Edge Fitness trainer, Zac. Try out these amazing morning movement tips and help you get started for your best day!

Start your week and your day off with some great morning movement tips here from expert Edge Fitness trainer, Zac. Try out these amazing morning movement tip...