Effort Rx

05/04/2026

Futures looking bright for some of our young athletes. 21 years old snatching 275 is no easy feat. Maybe the only thing better is the smile at the end!

03/14/2026

💡 Athlete(s) Spotlight!
A month ago representing got to compete alongside Karen who represented at the Fittest of the Coast competition.
From coaching to competing we want to recognize the time, sacrifice, and effort that goes into preparing and performing for this type of event. Congrats to these two!

02/23/2026

💥 The right people. At the right time. With the right programming geared to their shared and common needs. Our first ever cohort based model begins the week of March 16th. Check out the application in our bio to learn more and apply.

02/19/2026

🎤 Mic’d Up!
This is the last one in series focusing on teaching how to breathe and brace properly when lifting. Perhaps most importantly this series highlights how much communication and learning is done with our young athletes. Lifting heavy things is great. Understanding how and why to lift heavy things (and general conditioning principles) though serves athletes for performance and longevity.

02/10/2026

🎤 Mic’d Up!
Developing high quality movement under load takes time, practice, and effort. Helping athletes translate what they feel into technique that helps them develop power and strength is a critical component and something we love to do every day. Between lifting heavy weights, there is a method to the madness.

01/09/2026

🎤 Mic’d Up
Tension can mean many things depending on context but we like it as a way to determine points in lifts that give our bodies a green light of sorts to produce power. Feeling this takes time and practice and may feel slightly different one person to the next.

05/04/2020

I hope all of you and your loved ones are persevering and remaining optimistic. The past 2 months have brought unprecedented challenges and obstacles but if you can believe it, we are FINALLY getting close to regaining normal routines.

While it may be several months until things feel “normal” again, I am hoping to resume several therapy and fitness services as soon as permitted. Another email with updated services and packages for 1:1 sessions and programming will be coming soon!

👉 The following plan is what I will use to guide the process of reopening. The MAIN objective for this plan is to assure the health and safety of my clients, the community, as well as myself and colleagues.

💪 Reopening post COVID-19 - What EFFORT Rx will be doing….
1.) Adhering to state guidelines and recommendations for business re-opening
I will follow recommended dates and practices as evidence-based information is released regarding COVID-19
2.) Upgraded cleaning and sterilization processes to minimize contact
using time based routines, approved products, and accountability checklists
3.) Health risk assessments - to help identify those with greater risk and protect against exposure
discussions with each client regarding travel, work status, healthcare utilization etc…
4.) Programming updates to account for social distancing and health guidelines
Modifying programs to adhere to recommended protocols for equipment use, small group interactions

I am so excited to resume my role as your coach, therapist, and healthcare confidant! Please stay tuned for the updated services I will share soon! If there are any questions or concerns don’t hesitate to reach out.

Kind Regards,
Nick

03/13/2020

- This easy banded drill is a great way to reduce discomfort and improve shoulder strength for the crossfit athlete or anyone wanting better shoulder stability.

If mixed into some prep work or done separately as a drill, I’ve seen this drill help clients get back to regular kipping and higher level gymnastic work real quick - with less discomfort!

Let me know if this seems like it could work for you or someone you know and you want help getting the dosage/setup right! 10 reps, with 3-5 second holds seems to do the trick.

06/18/2019

🙌 I've always wanted a caloric expenditure chart that compared my time coal mining, playing lawn darts, and bagging grass 😂

Spoiler alert...if you do a quick scan like I did you'll notice running a 5.5 min mile for an hour seems to be the most efficient way to burn calories. was kinda hoping it would be sitting and playing with animals...

11/26/2018

An interesting write up on the history of health insurance. There is some thought-provoking notions as to what it was meant to be, and what it has become.

Health insurance began as a method of protecting patients and keeping hospitals afloat. Then it became a for-profit industry. An excerpt from An American Sickness.