Chip Science

Running tips from the NTC running coach extraordinaire Leanne

There are many physical behaviours that we don’t notice about our form and cadence when we run. Expending unnecessary energy by tensing, clenching or shrugging falls in this topic. When you run, take note, what are your hands doing? Where are your arms positioned? Low or high? Are your shoulders up around your ears while you just try to get through the run? Relaxing and softening your body as much as you can makes for a more comfortable and efficient run.

Practicing running with a chip between your fore finger and thumb conditions you to be mindful of expended energy you may have been wasting with your hand position if they were in a clenched fist. While it may seem like a weird test, it’s quite eye opening to the difference it feels and makes in your posture.

Make sure NOT to break or crack the chip! (or eat it)

Hand Care Tips For Athletes

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Hey NTC family coach Kim here :)

As you have probably heard we have a big workout this Saturday!

If you have never done this wod, or don’t know what or why we do it yearly, here’s a little explanation.

This wod is not your average workout. It is what we classify as a “Hero” workout. Hero workouts are created and performed in honor of fallen soliders that have and lost their lives in war.

Each hero wod is different, and here’s what Saturday’s wod consists of:

  • 1 Mile Run

  • 100 Pull Ups

  • 200 Push Ups

  • 300 Squats

  • 1 Mile Run

OUCH! and yes you definitely read that right. Participating in this workout is for everyone (scaling options will be provided), and is almost a “right of passage” in our sport.

100 Pull Ups? Your hands are burning just thinking about it right?

I know what you are thinking. Is hand care really all that important?

YES, it is and can make a real difference in callus build up and the possibility of tearing.

My Best Hand Care Tips

As you mentally prepare yourself... Don't forget to prepare your hands!!! There are enough pull-ups and push-ups in this workout to last a (non-crossfitter's) lifetime, and believe me you don't want to be doing them with bloody hands.  To ensure you are set to get through this workout, my number one tip is Callus Management....and start NOW!!! 

If you have calluses you want to ensure they're at a plausible thickness.  If they are too thick the excess skin will bunch up and rip. If they are too thin as soon as you grip the bar your calluses will rip. To get the optimal thickness you need to take a stone and scrub down the calluses to that optimal level.

Not sure what that level is?!?  Scrub a little one day, then get to the box and do 3 sets of 10 beat swings. How do your hands feel? Did the calluses start to bunch... then scrub more tonight and repeat.  Was it unbearable to hold on for 10 reps?.... don't scrub any more, and use a natural moisturizer daily.

If you don't have any calluses, what gym do you go to?!? 

Moisture is the answer!

Regardless of your callus status, moisture needs to be your bff . I recommend a natural ointment like shea butter and apply it daily to your hands . This allows your skin cells to rejuvenate and create a protective barrier that is more plausible to move with your hand movements.

Start today!

Any questions on hand care? Interested in the RIPT Skin care system? Come talk to me at the box!

Here’s what it looks like and can help with hand care (or wear and tear) from everyday wods.


Want to make a friendly bet as to who's hand will rip first?  Comment below. 

Here's to successful and rewarding workout!

Coach Kim, NTC

Carrot Cake Overnight Oats

Want the TASTE of Easter, without all the calories or sugar? Then this recipe is for you!



  • Dry

    • 1 cup rolled oats

    • 1/2 cup carrot, finely grated

    • 1 teaspoon ground cinnamon

    • 1/4 teaspoon allspice

    • 1 tablespoon chia seeds

    • 3 tablespoons raisins


    • 1 teaspoon vanilla extract

    • 3 tablespoons maple syrup

    • 1 and 1/4 cup almond milk, unsweetened


  1. First, mix all dry ingredients in a large bowl.

  2. Add wet ingredients and mix again.

  3. Place in the refrigerator, covered, for at least 2 hours or over night.

  4. Top with Greek yogurt and pecans.


Book a No Sweat Goal Session with us.

Why Ring Row's?

Ring Rows, what are they and why do them?

Do you see these as part of the workout and think, “yeah too easy, I’ll use the bands instead”? I used to think that way myself. But what if I told you this was the basis of a pull up? And the very first steps of learning a ring muscle up?

A bit more interesting right?

The 7 Day Diet

If you are looking to get in shape for summer I am pretty sure your google activity MAY look like this…

How to get fit FAST…

How to lose weight without dieting….

How to get fit in 10 days…..

Will carbs make me fat….

Etc, etc….the list of desires can really go on forever.

Listen I don’t need to know if this is you or not. (However I suspect you may be experiencing this)...

Training For Life


Confused? Don’t be. THIS is the evolution of training. Due to the saturation + glorification of how the body LOOKS, instead of how it performs there is a GREAT NEED, to go back to the basics, to what is REALLY important. 
Working out now WILL give you the results you need, but what we really want for our members is THIS... longevity + fitness FOR LIFE! 
We ❤️ this @crossfit always leading to inspire 🙌🏼

Three Types of People Perfect For CrossFit

Social Media Is Basically A Free Ticket To Insecurity Island

It is no surprise that from seeing CrossFit online you probably believe that it is some extreme fitness activity that only genetically blessed people use to rub their beauty in our faces, again + again (assholes, lolol).

.......To which I say, the way to "get fit" is to participate in programs that challenge you. And that I have never met a person who didn't find CrossFit challenging and how f#cking awesome is that! 

Paying Fitness Debt and You Don’t Even Exercise. What In The Actual F$ck….?

Do you struggle to commit to a fitness routine? Don't feel bad about it as you are definitely not alone. The sad reality that we found is that even if you are not currently a member of a gym, you are most likely still paying "fitness debts".