Core training for PR’s and bigger gains

Understanding the basics of core training will help you achieve PR’s and bigger gains. The core refers to more than just the abs. It encompasses the entire musculature of the torso, including the shoulders, scapula, abdominals, obliques, erectores, glutes, hip flexors, adductors and more. The core is responsible for transmitting forces from the upper body […]

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Rest. You’re Probably Not Getting Enough…

We all love to push our limits, test ourselves, and get a good workout in. It’s fun. It yields results. Working out is sexy. But you know what else is sexy? Rest. Working Out Is A Stressor on the Body (and Mind) Even though working out is beneficial in terms of cardiovascular health, metabolic health, […]

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Overhead Squats: Why Your Wrists Hurt and How to Fix It

The Problem Plain and simple — you don’t overhead squat or snatch enough to cause an adaptive response making the bones of your hands and wrists, as well as the muscles that support those joints, stronger. A new position can be a weak position and some pain may come with it. The Solution Try accumulating […]

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How to Treat Vertigo Quickly and Easily

Did you know our physical therapist Dr. Nicole Haas can treat vertigo issues? If you (or a friend or family member) have ever had a bout of severe dizziness or vertigo that occurs with positional changes or head turns, you know how scary and debilitating it can be. But did you know that it can […]

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Welcome Paula Samaha, Certified Rolfer™ to the Sanitas Wellness Team!

Through Paula’s work as a Rolfer™ and Yoga Teacher, Paula’s goal is to help her clients discover more length, space and ease in their body, relieve pain and tension, improve range of motion, calm the nervous system and create balance in the body and mind. Her work focuses on hydrating fascia, nerves, muscles, ligaments and […]

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How many physical therapy sessions will I need?

Recently I’ve had several gym members approach me with questions about a sore shoulder, a painful knee, and the dreaded plantar fasciitis. After hearing the same question from all of them, I decided it was time to tell the truth about physical therapy, and answer the question “how many PT sessions does it take to […]

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The Easiest Thing You Can Do to Build Muscle and Burn Fat

REST. That’s right, doing nothing but breathing, relaxing your mind…and maybe getting gently stuck (it doesn’t really hurt I swear) with a few teeny tiny, acupuncture needles by yours truly. A new study shows that regular acupuncture over an 8 week period can help you burn fat and decrease food cravings by boosting the serotonin […]

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How to Fix Your Shoulders

Everyone would benefit from stronger, more stable shoulders…especially in CrossFit where we use them every day. Shoulder instability or pain can make movements like snatches and muscle-ups the ultimate struggle (not to mention push-ups, pull-ups, handstands, ring dips, etc.). Most people think the problem is lack of strength or mobility, but getting those elusive shoulder […]

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When Should I Eat After My Workout?

Do it ASAP! Ideally, within 30 minutes of finishing your workout. This is your “anabolic window.” Refill your muscles and liver immediately after you finish exercising. Ideally this should be a liquid meal that will speed the absorption of protein and carbohydrates into your bloodstream. Immediately after exercising, your body begins repairing damaged muscle proteins, […]

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Free Yoga at The Little Yoga Studio for CrossFit Sanitas Members

Have you heard how you can essentially get a free yoga membership at (in our opinion) the best Yoga studio in Boulder?! Welp. If you’re a member at CrossFit Sanitas, all you have to do is walk into The Little Yoga Studio (located in our same shopping plaza) and tell them you’re a member here, and […]

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