Pure Grit Performance

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Pure Grit Performance

Teaching competitive and tactical athletes to fuel their body, build strength, & create resilience. Our passion is to leave you better than we found you.

Through world class coaching and education, we teach you how to unlock and achieve your full potential by creating a clear, customized plan to help you create sustainable habits, that are backed by science and fit into your lifestyle, so you can go to work building a strong, resilient body and mind. We want to see you win!

23/11/2023

Pure Grit Performance is wishing you and yours a very Happy Thanksgiving whether you are spending your day with friends, family, or in solitude!!

Thank you to all the first responders working today, taking the time away from their families to ensure the safety of everyone else’s.

The holidays aren’t always happy for everyone so be kinds and make sure to lend a smile to a stranger today.

This is your yearly reminder:

Life is short friends - so eat the cake, the pie, the potatoes, the stuffing, the turkey or whatever else brings your heart joy. Thanksgiving food comes around once a year. Get back to business tomorrow.

Much love - Coach Mo 🖤🦃

03/08/2023

Excited to announce that I will be joining nutrition team as a Performance Dietitian Fellow with University of Washington Football for the 2023 season!

Let the games begin.
Go Dawgs! 🏈💜🐾

19/06/2023

What a whirlwind of a week in the beautiful city of Boston!

Here is my Female Athlete Conference recap 🙌🏼

I am blown away by the caliber of speakers, panel participants, and attendees present.

This incredibly impressive event was jammed packed with the newest of the new research in female athlete literature, REDS, and dove into hot button topics that need attention.

As I process ALL of the information absorbed, here are my biggest takeaways:

1️⃣ LEANER DOES NOT = BETTER performance. This continues to be true. There is very little evidence to support a lighter athlete performs better. A fueled athlete is a successful athlete.

2️⃣ Our athletes are suffering mentally. They need to be checked in on and given resources for help. Tragedy should not dictate policy. We can do better.

3️⃣ We need to include our athletes in the conversation. As practitioners and coaches how often do we ask them what they want to know/where they have deficits?

4️⃣ A lot of women and coaches do not know how the menstrual cycle and contraceptives work with performance. (Not having a period is NOT normal. Bleeding on an OCP is NOT a period.)

5️⃣ Pregnant and postpartum athletes don’t always have a seat at the table. We need to do better at supporting women in this phase of life so they can succeed as a human, a mom, and as an athlete.

The keynote speakers brought their stories of trials, tribulations, inspiration, and life lessons to the stage. These are the big three that I live by as well and will pass on to you:

🔥 Speak your truth.
🔥 “No” is not no forever, it’s just not right now.
🔥 You can do hard things.

For the future I’d like to see more military/firefighting evidence as well as more coaches with seats at the table/in attendance.

Until next time, thank you to all the people who made the Female Athlete Conference possible. It was spectacular!

09/06/2023

Registration is open!

Head over to puregritperformance.com to register. Link is in the comments below 🏓🥒🔥

08/06/2023

The Bravest Pickle registration is on Friday June 9th at 8am! Spots with go fast. Make sure to snipe yours!!

15/05/2023

I had the privilege of attending the celebration for the 50th Anniversary of the Medic One program over the weekend!

What a great event to hear stories from some of the very first medics in Seattle and appreciate the history and impact this program has had in innovating the EMS system and connecting disciplines through the chain of care.

It’s absolutely wild to think that 50 years ago, medics as we know them didn’t exist, and how different outcomes would be if we didn’t have them today.

The History in a Nutshell:

Dr. Leonard Cobb and SFD Chief Gordon Vickery shared a vision to create pre-hospital medical treatment program to improve patient care and survival rates for cardiac events and trauma.

Together with Dr. Copass, they created a program that not only innovated on a local level but it has become a paramedic program that inspires on the national and international scene.

Their Legacy:

There is a saying we have in here inspired by Morley Shafer, “if you’re going to have a heart attack, have it in Seattle.”

The Medic One program is a trailblazer for triage and patient care in the field. Graduates of this program have a save rate for cardiac events that is double the national average.

Today the Medic One program trains paramedics from Fire Departments all over Washington State and is a system that is emulated around the world.

Other fun fact I learned: every single senior graduating from HS in WA State is require to be CPR certified.

If you are not CPR certified, go get certified! ❤️

Bystander CPR (chest compressions) saves lives. You never know if you’ll have the opportunity to make an impact in someone’s life.

Follow for more tips on nutrition, strength, and resilience! 🥦💪🏼🔥

04/05/2023

"Do or Do Not. There is no Try" - Yoda

Do you want to perform better?
Do you want to live a healthier life?

Then commit to your goals!

Stop TRYING be be committed to them.

You are either IN or you are OUT.

Living in the middle will get you nowhere but frustrated.

If your sleep is garbage, what are the things within your control that your need to do to fix it?

If you’re skipping your warm-ups and recovery sessions but are still complaining about aches, pains, and injuries - get your sessions in.

If you aren’t see progress in the gym because aren’t eating enough calories, learn how to fuel your body.

Goals require change. Change is hard.

Diving in head first if you’re not ready to commit to your destination or uniformed on the path to get there can be defeating.

Get ready. Get informed. Get committed.

Go forth and conquer.

Be ready to get uncomfortable in the process. Because change is uncomfortable folks.

MAY THE 4th BE WITH YOU!!

Follow for more tips on nutrition, strength, and resilience! 🥦💪🏼🔥

01/05/2023

SAVE THE DATE!

It’s back!!

The Bravest Pickle Pickleball Tournament will return this summer to Mercer Island, WA Saturday, July 29th and Sunday, July 30th. 🏓🥒

One day just wasn’t enough so there will be two days on competition this year:

1️⃣ Open Tournament
2️⃣ Firefighters Tournament

That means double the prizes and more opportunity to raise money for The Seattle’s Bravest Charity!

More information, including an introduction to our amazing local artist who designed this years logo, coming soon! 🤘🏼

Like and save this post for later. Don’t forget to share with your sinking friends! ❤️🏓

If you’re interested in playing or volunteering this year, drop a 🙌🏼🔥 (or whatever other entertainment you desire) below.

22/04/2023

Happy Earth Day Friends!

Here’s your friendly reminder that playing with your food is perfectly acceptable.

Eating broccoli is 5x more fun if you pretend you are a giant eating tiny trees. 🙃🥦

Today I want to share some advantages of eating seasonal foods because not only does it benefit our wonderful planet, it benefits YOU in a variety of ways!

✅ Food tastes better
✅ More nutritious
✅ More affordable
✅ Promotes biodiversity and gut microbiome
✅ Reduces carbon footprint
✅ Supports local economy and local farmers
✅ Builds community

Have fun with your food and do good things for our planet by rotating in seasonal foods. Your health, your community, and your pocketbook will thank you!

Follow Pure Grit Performance for more tips on nutrition, strength, and resilience! 🥦💪🏼🔥

20/04/2023

Adductors. The forgotten muscle group.

Known to some as the innies or to many as the groin.

This set of muscles is located in your inner thigh and they work together with the glutes to create stability at the hip joint.

The adductors play vital role for walking, running, jumping, squatting, lunging, and lateral movements.

Strength and resilience of this muscle group is crucial to improving athletic performance, balance, stability, and injury prevention.

If you find yourself suffering from groin injuries, tight hips, have difficulty with balance, engaging your core, and/or struggle with squat mobility you may be suffering from weak adductors or an imbalance in strength from the abductors to the adductors.

Here are a few of my favorite exercises to directly train your adductors:

1️⃣ Cossack Squat: start these assisted, move to bodyweight, then load.

2️⃣ Copenhagen Plank: Here I am showing these as a dynamic movement by using the adductor to pull your body up to the bench, but I also love these in a traditional isometric fashion.

3️⃣ Adductor Circles: These. Are. Awesome. Maintain a hollow body position to lock in the core and control the velocity of the legs against the superbands.

4️⃣ Hangin Tuck + Thigh Squeeze: Really fire up the abs, glutes, and adductors on this one by squeezing a slider in-between the legs as you perform a hanging tuck. The key here is to do this movement without any swinging.

5️⃣ Curtsy Lunge with a Twist: take a slow and controlled decent into this movement while bringing the inner thigh of the working leg to touch the opposite elbow by twisting to torso. Start body weight and progress to a goblet or unilateral front rack for added resistance.

These movements can be added into your 6-phase dynamic warm up or added in as accessory movements after your main lift.

Follow Pure Grit Performance for more tips on nutrition, strength, and resilience! 🥦💪🏼🔥

*see the rest of the videos in the comments below 🙌🏼

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