Blog Archives

How to Raise Ninja Daughters

This is what our society considers "ninja girls" in 2016. My work is cut out for me, and so is yours.

This is what our society considers “ninja girls” in 2016. My work is cut out for me, and so is yours.

Some of you know that I’m a new father of twin girls (just now turning 6 months old). And while I’m not an experienced dad yet, I want to share some of the thoughts I’ve been having where it comes to raising daughters.… Read more

Posted in Training & Performance Blog

Ready to get started?

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Posted in Information, Special Events, The Urbanite, Training & Performance Blog

Military Ninja Training!

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Posted in Alexandria, Manassas, Parkour, Training & Performance Blog

Movement: Quality & Quantity

by Derek Hessing

Movement: Quality & Quantity

 

Do your knees ache when you run or walk for long periods of time? Have you given up on doing pushups and situps because they make your back hurt? Are you trying to get stronger lifting weights but your numbers aren’t budging?Read more

Posted in Training & Performance Blog

So I’ve Taken the Intro to UrbanFit, What Do I Do Now?

So I’ve Taken the Intro to UrbanFit, What Do I Do Now?
by Britt McNeill

After an hour and a half filled with air squats, mobility drills, and terms that have gone way over my head (like how the heck does my butt wink?!?) you probably don’t want to think anymore about what you need to force your body to do.… Read more

Posted in Training & Performance Blog

Why Kettlebells?

by Derek Hessing, UrbanFit Instructor

KettlebellMainShot

What’s that thing? You know, that cartoon weight that kinda looks like a cannonball with a handle on it. Is it like..like a weight purse? What do am I supposed to do with it? Clap ‘em together?… Read more

Posted in Training & Performance Blog

Power Training and Athletic Performance

by Britt McNeill, UrbanFit Instructor

Power is the ability to do work over a duration of time. Every single movement that we make has a power level that can be measured, but the casual movements of everyday life are not necessarily “powerful” movements.… Read more

Posted in Training & Performance Blog

Why UrbanFit?

Hollow holds are fun!

Why UrbanFit?  by Erin Haske, UrbanFit Instructor

Hollow holds are fun!

Who likes to do fun stuff?? We do! Urban Evolution offers all sorts of movement programs that make you feel like a kid on the playground again. And we also offer UrbanFit and Bootstraps, programs that look more like traditional gym workouts focused on building muscle strength and size.… Read more

Posted in Training & Performance Blog

5 Parkour Drills you can do during your Lunch Break!

parkour freerunning ninja life

parkour freerunning ninja life

Work sucks. Sitting in a chair, staring at a computer, filing TPS reports. It’s enough to make any ninja commit seppuku. Luckily, UE is here to save the day with 5 quick parkour drills you can do during your lunch break to free your mind and relieve your stapler-envy. 
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Posted in Exercises, News, Training & Performance Blog

Joint Strength After An Injury

Strengthening a joint after minor injury – By Dave Perry, Parkour Instructor

 The first thing you should do if you experience a pull, sprain, hyperextension, or other minor injury to your joints is to stop your workout and place ice on the injured area.Read more

Posted in Training & Performance Blog

Tricked-Out Training….”Brrrr-kour”

Tricked-Out Training: Cold Weather Training  
By Morgan Henry

The winter months are upon us, and the freak 70 degree days seem to have finally passed. That means it’s time for the frigid temperatures we have all been dreading, but that doesn’t mean that we can’t train!… Read more

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Posted in Training & Performance Blog

Let motion be your lotion – An arthritic’s tale of movement!

ZERCHER

Finally, some words of wisdom from Queen Kong, aka Nancy Lorentz:

“Osteoarthritis is causing the weakness and pain. I’ll write you a prescription to help with the pain, but you’re going to have to learn to live with it and this decreased physical ability.” These were the words my doctor said to me less than a year ago after I lost all strength, yet gained searing pains and numbness in my arms, wrists, and fingers.… Read more

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Posted in Training & Performance Blog, True Life

Resolve to Train

Malikah asked me to write something topical for New Year’s. “How about something to do with making a resolution to learn Parkour? Like, how would you resolve to learn Parkour?”

I wrote the following:

1. I would find a parkour gym
2.… Read more

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Posted in News, Training & Performance Blog

How’s Tricks- Preparing to Jump Outside…

By your very own Morgan Henry.

Preparing to Jump Outside.

For many of us train in Parkour at the gym it’s easy to get used to the rubber, wood and mats. It’s not long before we are so pampered that we begin to fear the metal and stone that awaits us outside.… Read more

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Posted in Training & Performance Blog

I Train Warriors — A Note on Goal Setting

by Andy Animus Tran, CSCS

I see a lot of people come and go in the gym.  I have had clients who have been diligent for months on end suddenly drop off the face of the earth.  One guy even started to outright not acknowledge my existence if I came across him on the street.  … Read more

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Posted in Training & Performance Blog

You Are What You Eat: Maximizing Your Fitness Regime

Last night, a client and I were talking about muscle mass.  “I thought the only thing you needed to build muscle was more protein,” he said.  I gave him a dry look.  I explained that muscle mass is best accumulated, as far as diet goes, with a post-workout carbloading, when you happen to be the most sensitive to insulin. … Read more

Posted in Training & Performance Blog

12 Weeks to a Muscle-Up!

by Andy Animus Tran, CSCS

 

One movement has captivated the Parkour and freerunning community since its inception: the muscle-up.  In the world of the common person, the ability to do a clean full range-of-motion pull-up (passed the clavicle) is a milestone of astounding fitness. … Read more

Posted in Training & Performance Blog

Our First Email Question: What is Metabolic Conditioning?

by Andy Animus Tran, CSCS

This is the first of the Q/A articles that I will be posting as questions come in. It’s a great question and one that I had intended on writing an article on in the future, anyhow.… Read more

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Posted in Training & Performance Blog

Choosing the Right Training Program

by Andy Animus Tran, CSCS

 

In this day and age, we are constantly bombarded with options for health and fitness.  CrossFit, P90X, Starting Strength, Westside Barbell, New Rules of Lifting, BodyPump, etc. etc.  It becomes very much a daunting process for many people. … Read more

Posted in Training & Performance Blog

Becoming Bulletproof: Programming for Recovery

by Andy Animus Tran, CSCS

As of right now, I have spent over a month with injuries.  The first came with my wrist due to a hyperextension due to some light Brazilian Jiu-jitsu sparring.  The second came to my left knee, my MCL in particular, and has left me in a precarious state: I have not squatted, deadlifted, vaulted, or really jumped at all since this injury. … Read more

Posted in News, Training & Performance Blog