Gorilla Fit

14/01/2026

14/01/2026

13/01/2026

13/01/2026

Warming up isn’t just a formality. It is a key part of performing at your best and staying injury free. A proper warm up prepares your body and mind for the work ahead.

Physically, it increases blood flow to your muscles, raises your body temperature, and improves joint mobility. This makes movements smoother, more efficient, and reduces the risk of strains or pulls. Mentally, it signals your brain to focus, improves reaction time, and primes you for intensity.

A good warm up does not need to be complicated. Dynamic movements, light cardio, and sport specific drills activate the muscles and movement patterns you will use in your workout or activity.

Skipping this step may save a few minutes, but it costs performance, efficiency, and long term health. Warming up consistently is a small investment that pays off in stronger, safer, and more effective training.

13/01/2026

Every January, we talk about goals, new habits, and new versions of ourselves. By March, many of us are tired, distracted, and quietly disappointed. Not because we lack motivation, but because we focus on the wrong things.

Managing your health and wellness is not about big resolutions or sudden overhauls. It is about focusing on the daily actions that actually move you forward, showing up for your workouts, choosing the right meals, and prioritizing rest. The results come from the process, not the idea of transformation.

Success in health is not measured by a number on January 1st. It is measured by the consistency of your habits over time.

11/01/2026

Never follow a plan blindly. Every time you start a session, pay attention to how your body feels, especially in the first few minutes. Your sleep, nutrition, and hydration leading up to training may not have been perfect and that matters. Adjust your session if needed so you can get the most out of it safely and effectively.

11/01/2026

It’s not just January , this is really the time you’ve been doing a for two weeks and you think it’s the new you . March , most people quit or are ready to because it’s the same , same meals , same workouts , same grind . What you aren’t paying attention to is the fact you need to work through the repetition. The habits you’ve been trying to build , it took time to try to make them habits , now you’ve got to do the work .

10/01/2026

You’re not where you want to be yet. That’s fine. What matters is paying attention to where you need to be right now. That’s the only place you can take action.

Every step counts. Show up for the workout. Make the meal that fuels your body. Get the sleep that restores you. Focus on the process, not the end result.

Success isn’t a single moment. It’s the sum of small steps taken consistently. Start with the next right move. That’s how you get to where you want to be.

Kevin Frederick
Qualified Fitness Professional
CSCS | CPT | CBS | Elite Trainer (ISSA)
231-6902
“It’s not who you are that holds you back; it’s who you think you aren’t.”

10/01/2026

If you are 35 and older , and you haven’t yet realized that exercising is a lot than just looking good . You are in a bad spot

10/01/2026

If you are new to running, going out with an experienced runner who isn’t trying to meet you where you are, but is simply slowing down for you, never goes well.

An effective way to start is to treat running as a skill, not a test. Begin with walk run intervals so your heart, joints, and connective tissue can adapt. Keep the effort at a pace where you can still talk in short sentences. Run two to three times per week, gradually increasing total time rather than speed. This builds aerobic capacity, reinforces good mechanics, and reduces injury risk while setting a foundation you can actually progress from.

09/01/2026

Pain doesn’t have to control your life. In many cases, the right type of exercise is one of the most effective tools for reducing it. Strengthening muscles, improving joint stability, and increasing mobility all help take pressure off the areas causing discomfort. Consistent, targeted movement also promotes better blood flow and reduces inflammation, giving your body the chance to heal and adapt.

The key is knowing what to do and how to do it safely. Not all exercise is equal, and improper movement can make pain worse. That’s why a structured approach, tailored to your body and your goals, is essential. Over time, the right program can help you move with less discomfort, improve function, and regain confidence in your body.

Pain doesn’t have to be permanent,your body responds when you challenge it correctly.

Kevin Frederick
Qualified Fitness Professional
CSCS | CPT | CBS | Elite Trainer (ISSA)
231-6902
“It’s not who you are that holds you back; it’s who you think you aren’t.”

09/01/2026

Many people who have trained for years fall into the trap of doing the same workouts decade after decade. What worked in your 20s or 30s often isn’t sustainable in your 40s, 50s, or beyond. Strength, recovery, joint health, and mobility all change with age, and ignoring that leads to burnout, injuries, or frustration.

Training needs to evolve with your body. That means adjusting intensity, volume, and exercise selection to match your current capacity. Smart programming allows you to keep making progress, protect your joints, and maintain strength for life,rather than hitting a wall and quitting.

Kevin Frederick
Qualified Fitness Professional
CSCS | CPT | CBS | Elite Trainer (ISSA)
“It’s not who you are that holds you back; it’s who you think you aren’t.”