Two Forces Integrated Training Center

12/09/2025

🌿 Reduce Inflammation, Reclaim Your Health! 🌿

Feeling tired, stressed, or dealing with constant aches? Chronic inflammation might be the culprit! 💥 But don’t worry—there’s a solution.

✨ What fuels inflammation?
• Food: Processed snacks, sugary drinks, and fast food can trigger inflammation. 🛑
• Environment: Pollution, chemicals, and stressors around us can make it worse.
• Pharma & Meds: Overuse of certain drugs can worsen inflammation.
• Emotions: Chronic stress and negative emotions can increase inflammation. 😞
• Social Media: Constant comparison and screen time can leave you feeling drained. 📱

💚 The Solution?
Find balance with:
• Anti-inflammatory foods 🍇 (think: berries, fatty fish, olive oil)
• Stress-relief practices 🧘‍♂️ (yoga, meditation, deep breathing)
• Regular exercise 💪 (strength training, walk, swim, stretch!)
• Better sleep 😴 (ditch screen time before bed)
• Mindful social media use 📵 (set boundaries, reduce stress!)

Get ahold of us and Start your journey to a balanced, healthier life today! 🌱

12/05/2025

When you’re starting out as a lifter, you might notice that people do different numbers of sets and weights. It can be a bit confusing at first, but there’s a reason behind it. The main idea is that different training protocols are designed to help you achieve specific fitness goals, whether that’s getting stronger, building muscle, or improving endurance. Here’s a breakdown:

1. Goal-Specific Training:
• Strength Training: If someone’s focus is strength (like powerlifters), they usually lift heavier weights (close to their maximum, typically 80–90% of their one-rep max). They might do fewer reps per set (e.g., 1-5 reps) and more sets (4-6 sets). This helps recruit and strengthen the largest muscle fibers.
• Hypertrophy (Muscle Growth): For muscle growth (common for bodybuilders), the goal is to challenge the muscles in a way that causes them to grow in size. This usually involves moderate weights (60-75% of max) with higher reps (typically 6-12 reps) and around 3-4 sets. This range optimizes muscle fatigue and metabolic stress, which leads to growth.
• Endurance: If someone is training for endurance (like a distance runner or someone focusing on general fitness), they’ll use lighter weights and perform higher reps (15+ reps per set), usually with 2-3 sets. The goal is to build stamina without overwhelming the muscles with heavy load.

2. Progressive Overload:

Over time, as you get stronger, you’ll need to increase the weight or change the reps/sets to keep challenging your muscles. For example, if you’ve been doing 3 sets of 10 with a certain weight for a while, you might increase the weight to continue pushing your body to adapt and grow.

3. Recovery and Volume:

The number of sets and reps also relates to how long muscles need to recover. If you’re lifting heavier, you might do fewer sets and reps to avoid burnout or injury, because heavier weights take a toll on your central nervous system and muscle fibers. On the other hand, if you’re lifting lighter, you can often do more sets or reps since the recovery demands aren’t as high.

4. Different Lifts, Different Needs:

Not all exercises are the same either. Big compound lifts (like squats or deadlifts) are often done with lower reps and heavier weights, because they recruit lots of muscle groups. Smaller isolation exercises (like bicep curls) might be done with higher reps and moderate weights, since they target fewer muscles.

TL;DR:
• Heavy weights (1-5 reps) = Strength
• Moderate weights (6-12 reps) = Muscle growth (hypertrophy)
• Light weights (15+ reps) = Endurance
• Sets and reps depend on your goals and what you’re

Over time, you’ll find what works best for your body and your goals!

If you want to be as effective and efficient as possible we recommend you hire a professional coach!! We can help you with your specific goals Message us today!!

12/04/2025

Soul Retrieval

One of the core practices in shamanic energy healing is soul retrieval. Trauma, especially early childhood trauma, can cause parts of a person’s soul to leave in an attempt to protect the individual from overwhelming pain or fear. This is often referred to as soul loss.

Through shamanic journeying, the practitioner enters altered states to retrieve those lost soul parts. This process:
• Reconnects the person to the parts of themselves they may have dissociated from, which could include their creativity, joy, innocence, or power.
• Restores wholeness to the individual, allowing them to reclaim lost aspects of their being.
• Offers symbolic healing, where the soul part is reintegrated with an energy that allows for more balance and healing.

Message us for your appointment today!!

12/02/2025

Unlock Your Full Potential at Two Forces Training Center

Open 24 Hours, Private, and Tailored to YOU.

Whether you’re an elite athlete, a weekend warrior, or simply looking to enhance your overall wellness, Two Forces Training Center offers a holistic solution to help you achieve your goals no matter your age or fitness level.

Our Services:
• Personalized Training Programs: From strength training to injury prevention, we create customized plans tailored to your unique needs and aspirations.
• Weight Loss & Body Composition: Achieve lasting results with targeted programs that help you lose weight, build muscle, and improve overall health.
• Anti-Aging & Recovery: Specialized programs focused on rejuvenation, vitality, and longevity, designed to keep you feeling and looking youthful.
• Shamanic Energy Healing: Deep, transformative healing using ancient shamanic practices to clear energetic blockages, restore balance, and promote mental, emotional, and spiritual wellness.
• Holistic Health Practitioner Services: Comprehensive health assessments and natural healing techniques to support your body’s innate ability to heal, from nutrition guidance to stress management and detoxification.
• Youth and Senior Wellness: Fitness and recovery services tailored for both young athletes and seniors, ensuring strength, mobility, and longevity at any age.
• Mind-Body Connection: Yoga, mindfulness, and mobility work to cultivate balance, flexibility, and mental clarity, promoting overall well-being.
• Postural & Core Assessments: Essential assessments to evaluate your posture and core strength, addressing any imbalances and helping you build a strong foundation for better movement, reduced pain, and enhanced athletic performance.

Why Choose Two Forces Training Center?
• Open 24 Hours: Fitness and healing on YOUR schedule—train and heal when it’s most convenient for you.
• Private Environment: Enjoy a serene, distraction-free space to focus on your fitness and healing journey.
• Expert Coaches & Practitioners: Our certified trainers, holistic health practitioners, and energy healers are committed to guiding you toward your highest potential—mind, body, and spirit.
• Holistic Approach: We integrate physical training, mental clarity, and spiritual healing, offering a truly comprehensive path to wellness.

Limited Memberships Available – Get Started Today!

We currently have a few membership slots available. Don’t miss your chance to join our exclusive community and start your transformative journey toward better health, strength, and wellness.

Contact us today to reserve your spot and begin working with our expert team! Take the first step toward becoming the best version of YOU.

12/01/2025

Chronic stress can impact every part of your body. Simple breathing exercises for stress relief can help. Check out these five techniques to find relief.

11/30/2025

ion-based studies from 1990 to 2019 survey year (last published 2022) per Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA). Meta-analysis was conducted using random-effects models. Bias risk assessment was per Joanna Briggs Institute. Of 2585 studies reviewed, 92 studies (...

11/30/2025

11/18/2025

 Unlock Greater Mobility with G-Stretch!

Feel better, move better, and live pain-free!

At Two Forces Integrated Training Center, we offer G-Stretch—a dynamic stretching technique designed to improve flexibility, relieve muscle tension, and enhance joint mobility. Whether you’re recovering from an injury or want to boost your performance, G-Stretch can help you move more freely and with less pain.

What G-Stretch Can Do for You:
✅ Increase range of motion
✅ Relieve tight muscles
✅ Boost strength and flexibility
✅ Prevent injury and improve performance

Personalized, one-on-one sessions available.
Start moving better today!
🔗 Book your FREE consultation now or call 231-884-4662 to learn more.

11/15/2025

The Human Upgrade Podcast with Dave Asprey- HRV" s Real Power.
Heart rate variability isn't just a fitness metric, it's the master signal of human performance, emotional regulation, and longevity.
This episode reveals how you can use HRV to hack your nervous system, regulate stress in real time, and build true resilience from the inside out.
Host Dave Asprey sits down with Rollin McCraty, Ph.D., Director of Research at the HeartMath Institute exploring how the heart, brain and human consciousness are interconnected.
Together, Dave and Rollin uncover how heart-brain coherence can improve neuroplasticity, optimize sleep, strengthen mitochondria, and create emotional stability even under extreme stress.
You'll discover how five minutes a day of coherence training can elevate focus, resilience, and connection. Listen to the FULL-LENGTH version of this episode on your favorite audio platform:
Apple: https://podcasts.apple.com/us/podcast...
Spotify: https://open.spotify.com/show/2mkB9Oo...
YouTube: https://www.youtube.com/watch?v=_RDnGESbrLg

*
*
*

11/15/2025

11/13/2025

When you know your dream, your yeses and nos become clear.

Happiness is not what you get, it’s what you create by living your truth.

Sometimes in life we need to cut the cord to those things, people, places that are no longer serving our purpose.

These cords are not bad by nature they allow love, empathy, and communication to flow.

But sometimes, when relationships become toxic, dependent, or unresolved, those cords carry draining or stagnant energy, keeping both people entangled emotionally and spiritually.

The goal is not to “cut people out” of your life, but to:
• Release unhealthy attachments, resentment, guilt, or trauma.
• Reclaim your personal energy and power.
• Create clarity and freedom to love without dependency.

Energy follows intention. What you visualize with love and clarity becomes real in the luminous field.
• You can’t heal through anger or blame. The cord cutting must come from compassion honoring the learning the relationship gave you.
• Love remains; dependency dissolves. Cutting a cord doesn’t erase love it purifies it.

Message us today and get rid of that extra baggage that is dragging you down!!