Fitness Vision

07/23/2025

Are you a woman over 40 expereincing some hormonal changes ?

Current research shows us Exercise not only improves mental, and physically health but also hormone support.

In recently study they found that:

- A 15-week resistance training program significantly reduced moderate-to-severe hot flashes by almost 44% in postmenopausal women. The program included 8 full-body strength moves performed three times a week, proving that you don’t need daily workouts to see results.

- In an 8-week group-based aerobics study involving nearly 300 perimenopausal women, regular exercise provided broad mental health benefits, with 83% seeing less anxiety, 84% reporting less depression, and 90% resolving sleep problems.

You don’t have to “over do it “ in the gym to see major changes in health

See article here for more info :

Looking for hormone support? I've got you

07/08/2025

Got some heavy chest presses in this morning !

These women were pushing anywhere from 20 to 40 pounds .

We also did goblet squats with a 3 second hold at bottom, and hinge rows .
👏 👏 👏

06/30/2025

Monica is in her 6 week challenge and has made a big changes !

✅ Down 10 pounds.

✅ Has almost eliminated smoking, and reduced it by a significant amount.

✅ Learned how to chest press correctly and went from pressing 20 pounds to 35!

✅ Has learned how to: squat, hinge, push, and pull with great form. She has done the large groups before Covid but just needed to dial in some technique. Through our convos and using the correct weights at the right time her form has improved drastically.

✅ As a single mom of two she’s stepped up to prioritize herself again and took control of her health.

Starting an exercise program with weights can feel overwhelming. We did some 1-1 sessions to start her off to make sure her form was good then she jumped into classes.

Monica lost 5 pounds in only 1 week when she first started and quit smoking completely . That weekend she fell back into bad habits due to stress , and put the 5 pounds back on. She also had smoked over that weekend.

After class that week we talked for a bit and I was able to help her understand that it’s simply part of the process. Trying and failing IS what changing feels like . So proud of her .

06/30/2025

https://www.gq.com/story/exercises-for-longevity-1

The best exercises to hack your body for longevity and overall health

Squats
Lunges
Pushes
Pulls
Vo2 Max (yes that means assault bike and sled pushes !)

Experts recommend the best habits and exercises for longevity, based on the latest science.

06/29/2025

The top exercises NASA uses to build strength in space:

Squats
Bench
Deadlifts
Overhead press

Also some of our favorites!

And they work out for two hours every single day

06/27/2025

https://www.womenshealthmag.com/fitness/a65175938/walking-vs-strength-training/

05/12/2025

This client is about a month into her program. 3 days a week, with a plan to move more outside of the gym , and to decrease portion sizes . She’s down 7 pounds and counting . Can’t wait to see what she accomplishes in the future !

05/09/2025

Carol and I agreed 100 floor push ups was raccoon shirt worthy …

Today she hit 100 push ups from the floor!

Not only that but 24 KG KB swings, 4 set of barbell back squats, bent over rows , core, and more!

Great work Carol

05/06/2025

What do we specialize in?

And how does Small Groups differ from classes that are 10 people or more ?

If you feel like you’ve been missing expert coaching in your current training program small groups may be for you!

05/02/2025

Ruth has been training with us for about 6 years . Since starting she’s always worked super hard and sets a great example for strength.

She’s entered into retirement and wanted to set a new personal record goal for her deadlift . In small groups we make sure to have her do deadlifts whenever we do a hinge movement to make sure she hits her goal.

She recently hit it ! Deadlifting 150 pounds post retirement for 6 reps!

Awesome job Ruth! 💪💪💪

05/01/2025

Susan is 67 years young. Does 3-4 classes a week. Plays pickleball, golf, and still has the vitality to chase around 3 grandkids .

04/29/2025

Focusing on protein is critical when losing weight and getting strong !

Here’s why!