The Wise Decision

03/23/2026

💥 BOX HOPS = POWER, NOT JUST HYPE 💥

Some people see this and think…
🤔 “I definitely should not be doing that”
Or
🤔 “I should be doing that too.”

Not necessarily.

This exercise fits MY goals:
🏋🏽‍♂️ Stay strong
⚡ Stay athletic
🔥 Move like I actually train

But here’s the truth…
❗Box jumps aren’t for everyone — and they don’t need to be.

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✅ What Box Hops Actually Do:
• Build explosive lower body power
• Improve speed & reaction time
• Strengthen glutes, quads, hamstrings, and calves
• Train coordination & athleticism
• Improve nervous system efficiency (this is BIG for performance)

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🚨 But if your goal is:
• Fat loss
• Getting toned
• Staying pain-free
• Building strength safely

There are better, smarter options for YOU.

That’s where most people get it wrong…
They copy workouts instead of following a plan built for their goals.

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🎯 That’s exactly why I created my online training programs

✔️ Customized to YOUR goals
✔️ Built around YOUR body
✔️ Designed for real results (not just cool videos)

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If you’re ready to train smarter (not just harder)…

💬 Comment “PLAN”
or
📩 DM me “ONLINE”

…and I’ll show you exactly how to get started.

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03/23/2026

🔥 BUILDING STRONGER ATHLETES — ONE REP AT A TIME 🔥

Julia putting in the work 💪⚽️
This is what it looks like when an athlete is focused on getting better — not just during the season, but year-round.

Strength.
Balance.
Control.
Power.

These are the qualities that separate good athletes from GREAT ones.

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🏋🏽‍♂️ At The Wise Decision Saturday 9AM Strength & Conditioning, we focus on:
✅ Injury prevention
✅ Explosive strength & power
✅ Speed & agility
✅ Core stability & balance
✅ Sport-specific performance

And the best part…
👉 This is for ALL athletes — not just one sport.

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If you have a middle school or high school athlete who wants to:
🔥 Get stronger
⚡ Move faster
💪 Gain confidence

This is where they need to be.

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📍 Saturday 9:00 AM
📍 Limited spots available

💬 Comment “ATHLETE” and I’ll send you the details to get started.

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03/20/2026

🚨 WE’RE BACK TOMORROW 🚨

The Wise Decision Youth Strength & Conditioning is back on schedule and ready to go 💪🔥

If you’ve been looking for a way to help your athlete get stronger, faster, and more confident… THIS IS IT.

🏃‍♂️ Speed & Agility
💥 Plyometric Training
🏋️ Strength & Resistance
🧘 Flexibility & Stability

This program is designed for middle school & high school athletes of ALL sports — helping them build real athletic performance that carries over to the field, court, and beyond.

📅 Saturdays | 9:00–9:50 AM
📍The Wise Decision (University Liggett Campus)

Spots are LIMITED — we keep sessions small so every athlete gets coached the right way.

👉 Ready to get started?
Visit: www.thewisedecision.com

Or DM “ATHLETE” and I’ll get you set up.

Let’s build stronger, faster, more confident athletes. 🦉💪

03/20/2026

A clients came in this week after a check-up where her doctor told her she needed to increase her potassium intake.

Naturally, she thought she was going to have to eat a bunch of bananas every single day! 🍌❌

The Truth? While bananas are a great snack, they actually aren't the "Potassium Kings" everyone thinks they are. In fact, they don't even break the Top 5 on this list!

I put this guide together for her to show how easy it is to hit those medical targets using common, delicious whole foods.

Why Potassium is a The Wise Decision for your body:

✅ It helps regulate blood pressure (huge for heart health!).
✅ It balances fluids and prevents muscle cramping.
✅ It supports healthy nerve and muscle function.

My Top 3 Picks from this list:

1️⃣ The Baked Potato: DON'T ditch the skin! That’s where the 900+ mg lives. 🥔
2️⃣ Cooked Spinach: You get way more nutrients when it's wilted down vs. raw. 🥗
3️⃣ Salmon: High protein + Healthy fats + A massive potassium boost. 🐟

SAVE this post for your next grocery trip and SHARE it with someone who thinks bananas are the only option!

(Important: If you have kidney issues, always consult your doctor before significantly increasing your potassium intake.)

👉 READY TO TAKE CONTROL OF YOUR HEALTH?

If you’re tired of "guessing" what to eat and want a customized plan that aligns with your doctor’s recommendations and your fitness goals, I’m here to help.

Comment "PLAN" below or send me a DM and let’s talk about how we can make The Wise Decision for your health together! 🚀

03/19/2026

🔥 Looks can be deceiving!

💪 The banded dead bug might look simple, but trust me, it’s a core crusher.

⭐ One of my favorite moves to build deep core strength—and yes, you’ll feel it!

👉 Ready to level up your core game? Watch the form and give it a shot.

📩 Need a full core routine tailored to your goals? DM me “CORE” and let’s build that strength together! 🚀

03/12/2026

💥 Half-Kneeling Low-to-High Cable Chop 💥

This is one of my go-to exercises for building real core strength and rotational power.

🔥 Muscles working:
• Obliques (primary driver of rotation)
• Re**us Abdominis (deep core stability)
• Transverse Abdominis (your natural core brace)
• Glutes (pelvic stability)
• Shoulders & Serratus Anterior (controlled upper body power)

🌀 Training in the transverse plane is critical because life and sports happen with rotation, not just straight lines.

Athletes use this for swinging, throwing, and cutting.
Everyday people benefit from better core stability, posture, and injury prevention.

If your workouts only include crunches and planks…
you’re missing a major piece of core development.

👉 Want to train smarter?
I offer online coaching and in-gym training through The Wise Decision for:

🏋️‍♂️ Adults who want to get stronger and leaner
⚡ Athletes who want to improve performance

📩 DM me “CHOP” and I’ll send you the details.





🦉🦉

03/12/2026

03/04/2026

⚠️ Shoulder injuries taught me one thing… warmups aren’t optional.

After a couple shoulder surgeries, band work became a non-negotiable part of my training.

Not just on shoulder days — but before almost every upper body workout.

These are a few of my go-to band exercises to activate the shoulders and protect the joint before loading it with weight.

🔥 Why I use bands:

💪 External Rotations
Targets the rotator cuff to stabilize the shoulder joint.

🏹 Band Pull-Aparts
Activates the rear delts & upper back for better posture and shoulder positioning.

⬆️ Face Pulls
Builds shoulder stability and scapular control.

🔁 Shoulder Dislocates / Mobility Work
Improves range of motion and joint health.

For me, this isn’t just a warmup — it’s shoulder insurance.

If you want to lift longer, stronger, and pain-free, start treating your warmup like part of the workout.

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🏋🏽‍♂️ Want structured workouts that keep you strong AND injury-free?

I help athletes and adults build strength safely through:

✅ In-gym personal training
✅ Small group strength sessions
✅ Online training programs

📩 DM me “SHOULDERS” and I’ll send you details on how to get started.

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💾 Save this for your next upper body workout
👥 Share with someone who always skips their warmup

03/03/2026

💡Superset spotlight: We’re building powerhouse strength and explosive conditioning!

1️⃣ Barbell Deadlifts (8–12 reps):
👉🏽We’re hitting glutes, 🦵 hamstrings, and lower back—posterior chain strength for days!

2️⃣ Burpees Over the Bar (10 reps):
👉🏽Full-body fire! We’re working 💪 core stability, 🫀 cardio, and total-body coordination.

Want a fitness plan tailored just for you? 💻 Online or 🏋️‍♂️ in-gym—

📧 DM me to start your personalized journey!

02/24/2026

🌟 Client Spotlight: Michelle Westbrook- Reaves! 🌟

This month, we’re celebrating Michelle, who’s been crushing it in their training! 🏋️‍♂️

Over the last few weeks, she has put in the work—showing up, pushing hard, and making real progress. 💪

If you have a health and fitness goal and you’re ready to get after it, I’d love to help you get there—just like Michelle!

DM me or comment “READY” if you want to kickstart your journey. 🚀

Let’s give a big round of applause in the comments! 👏👏👏

02/18/2026

💪 Athletes aren’t born… they’re BUILT.

Shane (Class of 2028) putting in work this off-season — building strength, power, and durability for baseball ⚾ and hockey 🏒.

This is exactly what we do every Saturday morning at
🦉 The Wise Decision Youth Strength & Conditioning:

✔️ Improve speed & explosiveness
✔️ Build real strength (safely and age-appropriate)
✔️ Reduce injury risk
✔️ Develop confidence and work ethic

Middle School & High School athletes welcome.

If your athlete wants to:
➡️ Run faster
➡️ Get stronger
➡️ Stand out next season

📩 Comment ATHLETE or DM me to grab a spot for this Saturday.
Spots are limited.