Continuum Performance Center

09/22/2025

The version of you someone created in their mind is not your responsibility to maintain.

09/15/2025

Your doctor’s job isn’t to make you healthy. It’s to keep you from dying when you’re sick. And there is a BIG difference.

REAL HEALTH is up to you.

09/11/2025

What is YOUR favorite variation of a TRX plank? Bet you haven’t thought of this one 😉

Do: These often. We find these as such a great variation for the plank iiself. The Suspension Trainer gives us an added level of challenge with the single anchor point instability but also an access to planking without the fear of going to the ground. The added benefit to get some excitement into the upper body tissues through instability is amazing while allowing an athlete to explore the level of intensity they need for this exercise in real time.

Don’t: Feel like this variation isn’t for you. Whether you’re new to your fitness program or a seasoned competitor this variation has something for everyone.

Infinitely scalable and appropriate for activation at the start of your workout or as a structured set somewhere throughout.

Play around with this variation by any additional components. TRX Front Squat, TRX Sprinter Starts, try a Single Arm and/or even add in a weight... Play!

09/08/2025

Pause and ensure it’s worth your energy first.

09/04/2025

Looking to spice up your dumbbell rows? We got you! Here are a few variations you can try out.

Do: Play around and have some fun with various versions of Dumbbell (DB) Rows. You can choose to alter the style of DB Rows that you execute each time you exercise OR choose to do one set of each. This isn’t causing an excessive amount of “muscle confusion” everyone seemed to be chasing in the early 2000’s, but it allows the everyday exercise enthusiast to have variety and gain benefit from each without needing to add an extreme amount of time to your workout(s).

1) DB Birddog Rows. Start with a weight that is around 50% of what you may choose for a conventional DB row. From there drive home remaining as stable as possible throughout the movement. A little bit of unsteadiness is ok because this means you’re adequately challenging your body. If you find yourself completely all over the place, choose a lighter weight OR grab the bench with that forward hand.

2) Wall/Rack supported rows. Follow all of the same form cue’s with the rowing arm but the positioning of the body is critical on this one. Drive your body position into a hinge position as much as possible. Once achieved you want to DRIVE, not passively press, your non-working arm into the rack. This will create a tremendous amount of core activation, counter force and a “push/pull effect” throughout your shoulder complex. May appear simple but this is an A-Maz-Ing variation.

3) Band resisted DB rows. This extra bit of resistance of a band on your working wrist pulling your arm into adduction will force/drive activation of your external rotators, abductors and rear delts of that working arm. This will give you the “little bit” of a nudge to keep that system “fully engaged” throughout the Full ROM and possibly elicit some end ROM and positional competence you didn’t know was lacking.

Try one. Try them all. Most importantly, have some fun with it. If you find one variation much more challenging than another... there’s your sign. Lean into incorporating that into your program a little often and make that deficiency and new found strength.

09/01/2025

The gym isn’t just where muscles grow, it’s where the mind rests.

You walk in carrying stress and walk out carrying peace.

It’s less about the mirror, more about silencing the chaos in your head.

Physical strength is a bonus.
Mental clarity is the real prize.

credit

08/28/2025

Coachable kids become employable adults.

Do: Allows sports to remain fun. They SHOULD BE FUN! Obviously we are not condoning poor coaching standards, and there are cases where parents need to question what is going on. What we are saying is that if you’re playing town league, let them play, make mistakes and laugh. If you are signed up for a club team, stay away from the coach. Your child may have been good enough to make the roster, but they may not be good enough to start and or contirbute much in the games. Allow them to navigate this experience, ask for feedback from the coach(es) and decipher if this sport will continue to be for them.

Don’t: Keep them involved in a sport because YOU love it or because you played it. Organized sports and team sports provide such an amazing learning opportunity for children. Not only from a motor skills and athletic development standpoint, but from team dynamics, communication and working towards a collective goal. Everyone wants the best for their children, always. A lot of the time, this means not getting involved.

08/26/2025

The moment you’ve been waiting for… the next phase of Ladies Only Lift is almost here. Be sure to scroll for all the important details! There are only 15 spots available, so don’t wait! The link to sign up is in our bio, or comment “Send me the link” and we’ll DM it to you directly.

➡️ 13 Week Program
🔥 3 Phases - Base, Build, & Power
✅ 2 Deload Weeks - Off Scheduled Lift

Includes:
- BodPod Body composition assessment (optional)
- Access to online learning
- Specifically designed daily & weekly journal
- Train side by side with women of all ages & experience
- Be coached and guided by SK who will ensure you feel empowered to move weight, push your limits, and prepared to continue lifting long after these 13 weeks are over.

$399 Investment. Starts Sept. 25th!

08/25/2025

Awards that DO NOT exist.
(and you’re trying to win anyway)

🏆 Most Perfect
🥇Never said no
🏆 Rested the least
🥇 Didn’t ask for help
🏆 Worked the longest
🥇 Didn’t make mistakes
🏆 Lived up to everyone’s expectations

08/21/2025

Not a single person wants to be in pain, ever! There are a lot of contributors to someone having back pain, but one of the common faults we see most often is a failure to train your back properly for fear of hurting your back.

Do: Place exercises in your program that will challenge your entire core, especially your back. We need to flex, extend, rotate, side bend and simultaneously resist all of those forces well. Make sure that you mindfully bring your spine through full range of motion (ROM) in a stable & unloaded environment. Once your body feels secure and safe, your ability to challenge the ROM with either load or speed will be available to you.

Don’t: Assume both sides will be the same. Anatomical differences in our body are very real and make an impact on our ROM. Previous or current sports participation will impact tissues resting or active length. Activities of daily living such as the way we sit on the couch, drive in the car or office chair, sleep, hold your child, etc. all play a major role.

Emotion! The back has a profound and direct relationship with your hips and hip mobility. When we are stressed, tired, anxious, worried or sick we tend to “tighten up to protect” ourselves. Hips get tight and the body tends to round forward in protection of our vital organs (think fetal position). Tight hips will lead to restrictions in our fullest expression. Honor this and don’t “go for broke” in times of stress.

Take your time, familiarize yourself with patterns before you go intense.

08/18/2025

Your body is not a machine to be hacked.

It’s a garden to be tended -
Season by Season.
Breath by Breath.

02/14/2025