Articles and Updates

Articles & Education


These articles are resources meant for everybody! Learn about mobility routines, how to make sense of workout programs, and more!

  • Reconnecting with Spaces

    Written by Coach Ren There is nothing like cutting thick black mats with an exacto knife to bring me back to when we opened the first Strive & Uplift facility in January of 2017. We expanded the movement space in the Ballard gym last week, and as I was sawing away (trying to be mindful… Read More

  • Making Space for Yourself

    Written by Coach Ren The “Long Dark” is upon us, and the holidays are challenging for many people. We’ve been sharing ideas during our class check-ins about how to support ourselves during this time of the year. Light subconsciously helps us regulate and gives us energy – it’s good to think about how to create… Read More

  • Take a Break – Upper Body Mobility Routine

    Take a Break! Work This Upper Body Mobility Routine You know the feeling. When you are sitting in the same position for longer than you can remember and you find your neck and spine are stiff. Give yourself a break, stand up and move about a bit, then try out these exercises before you move… Read More


These resources are specifically tailored to the ultimate frisbee community. There are some articles on movement, as well as ideas about why we play and how to use ultimate to grow and support each other as human beings!

  • BertBrain Classics: Stats in Mixed Ultimate – Analyzing Team Progress with a Match-Up Ratio Lens

    This article first appeared appeared in the BertBrain blog on Upwind Ultimate’s site in July 2017. The language has been updated to reflect current terminology and rulesets governing playing ratio in the division. In 2016, Mixtape scrimmaged BFG, and the captains were discussing how a specific player performed. I went through the plays of the… Read More

  • Training to Take Care of Others

    Coming back into playing team sports after a hiatus for the pandemic, I’ve noticed an area of training that’s easy to overlook when spending more time working out alone than playing with others. Team sports like ultimate require understanding of where you are in relation to other players. This skillset uses visual, auditory, and touch… Read More

  • BertBrain Classics: Don’t Blame, Reframe

    This article first appeared in the BertBrain blog on Upwind Ultimate’s site in April 2017. The gender terminology has been updated, but all other content remains the same. I’m known as a person who states what’s on her mind and forms really strong opinions, sometimes to the extreme. Case in point, leading into tryouts this… Read More


  • Strive & Uplift and FROG Business Changes

    The Ballard-based gym location is rebranding and refocusing as Friends of the Gym, and the ultimate programming is staying with me, Coach Bert, as Strive & Uplift here! I’m so excited for the gym to take this next step and am sending all my love always to the Friends of the Gym! It’s such a…

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  • Pilates & West Seattle Changes

    One of my favorite things about Strive & Uplift is how much we support each other in growth and change! We do this with clients and members, with our coaching team, and for ourselves. We’re incredibly excited to announce that Becca and Kira are going to be starting their own coaching operations in May! This…

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  • Mask Policy Update

    Prompted by the changes in mask policy coming April 1st in healthcare facilities, and after polling and conversations with our membership, we’ve decided to change to a mask optional policy in our facilities, effective April 1st. Accessibility remains important to us, and with this shift we want to do our best to offer options for…

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