Spear Training Center

01/17/2026

01/14/2026

⚠️ You Can’t Out-Train Chronic Stress ⚠️

If you’re training hard but not progressing, the problem might not be effort — it might be recovery 🧠⬆️

Chronically elevated cortisol can blunt adaptations, disrupt sleep, impair fat loss, and slow muscle recovery.

Training is a stress.

Life is a stress.

Progress happens when recovery matches demand.
What actually helps 👇

🛌 Sleep — the most powerful recovery tool

🚶 Low-intensity movement (walks, Zone 2 cardio)

🧘 Breath work & parasympathetic activation

🔬 Science-backed recovery tools:

🔴 Red light therapy — supports mitochondrial function & tissue recovery

🧠 HRV tracking (whoop/ oura ring / wearables) — guides readiness & training intensity

🔥 Sauna / heat exposure — circulation, relaxation, cardiovascular support

❄️ Cold exposure (used strategically) — soreness & pain management

🧪 Evidence-supported supplements:
• Magnesium — sleep & nervous system support
• Omega-3s — inflammation support
• Creatine — recovery & performance

Train hard. Recover intentionally. Build resilience. 🔥

*Always consult a qualified healthcare or cardiac specialist to determine what’s best for you

01/14/2026

Tracking your food isn’t about restriction — it’s about clarity.

Whether your goal is fat loss, muscle gain, or better performance, knowing what you’re actually eating takes the guessing game out of the process.

📉 Trying to lose weight?
Tracking helps you see portion sizes, calorie intake, and patterns that may be slowing progress.

💪 Trying to gain muscle?
It ensures you’re eating enough — especially protein and total calories — to support growth and recovery.

🎯 No more guessing.
When your intake is consistent, you can make intentional adjustments instead of wondering why results aren’t happening.

Progress comes from awareness + consistency.
Track to learn, adjust with confidence, and stay aligned with your goals.

01/10/2026

Proud coach moment last night! We headed to the gym to cheer on 5 of our SPEAR athletes killing it on the court: 3 on Warren and 2 on Stevenson 🔥
We’ve been training these boys (including the always electric ) for a while now, and it’s been incredible watching them grow, develop, and dominate at the high school level. Hard work pays off!
Nothing beats seeing your athletes shine under the lights. Let’s keep building! 💪🏀
Not pictured .dabbs and

01/07/2026

💀➡️💪 MUSCLE = LONGEVITY
After age 30, you don’t just “lose weight”…
You lose muscle 🧠⬇️

And that loss is directly linked to higher injury risk, poorer metabolic health, and increased all-cause mortality.
The science is clear 📊👇

✅ More muscle = lower risk of early death
✅ Strength training slows age-related muscle loss
✅ Muscle protects blood sugar control, joints, and independence

This is why lifting isn’t about looks — it’s about survival.

Train now so your body still works later.

Strong today. Capable forever. 🔥🏋️‍♂️

12/15/2025

💧 HYDRATE LIKE A CHAMPION💧

Performance can drop after losing just 2% of your body weight in fluids. That’s why hydration isn’t just a “during practice” thing — it’s an all-day commitment.

Here are some steps to avoid this:
• Drink about 0.5 ounces of water or electrolyte drink per pound of body weight each day.
(Example: If you weigh 150 lbs, aim for ~75 ounces a day!)
• Pre-game: Drink 14–22 ounces of water or an electrolyte drink before competition or workouts/practices.
• Post-game: Rebuild and recover by drinking 16–24 ounces for every pound you lose during play.

⚡️Electrolyte drinks can help replace what you sweat out — sodium, potassium, and other key minerals that keep your muscles firing and energy high.

Stay hydrated. Stay strong. Perform your best. 💪

12/06/2025

🧬 Why EAAs Matter for Training 🧬

Essential Amino Acids (EAAs) play a critical role in training, recovery, and muscle growth — especially for athletes and people doing strength or endurance training. Here’s a breakdown of their main benefits:

💪 Muscle Growth: EAAs trigger full muscle protein synthesis, supporting true repair and growth (more complete than BCAAs alone).
🔥 Faster Recovery: They help rebuild damaged tissue and reduce soreness after high-intensity sessions.
⚡ Sustained Energy: EAAs act as a secondary fuel source during long workouts, supporting endurance and focus.
🛡️ Muscle Protection: In fasted training or calorie deficits, they help prevent muscle breakdown.

Shop Designs for Sport - https://www.designsforhealth.com/u/spear/products

Buys Spoken, ATP Labs and Transparent Labs supplements at our facility!

SpearTrainingCenter

12/04/2025

🥩 RED MEAT ≠ THE ENEMY
Most people don’t have a red meat problem… they have a processed-food, low-protein, high-stress, low-sleep problem.

Quality, lean red meat can absolutely fit into a healthy, high-performance lifestyle — packed with protein, iron, B12, and nutrients your body actually uses to build muscle, recover faster, and stay energized.

It’s not about cutting food groups…
It’s about choosing real food and training with intention.

Most people stress over their total cholesterol, but here’s the truth 👇
🔹 Particle size matters way more.
Small, dense LDL particles = higher risk.
Large, fluffy LDL particles = lower risk (and this pattern is common in active people with higher protein diets, consult with your cardiac specialist for to find the approach that’s best for you)

So someone can have “high” total cholesterol…
…but low-risk particle patterns — and feel amazing, train hard, and be healthy.

Lean red meat? When eaten in moderation, it’s been shown to support normal cholesterol patterns and provide nutrients that boost performance and recovery.

The real issues for most people aren’t red meat — they’re:
😴 poor sleep
🥫 processed foods
⚡ chronic stress
🍩 blood sugar swings
🏃 lack of strength training

Focus on the whole picture, not one number on a lab report.

Eat Smart. Lift Heavy. Live Strong 🔥

12/02/2025

When fatigue sets in on the court or in the clutch, sharpness matters. 🧠💥 New research shows that supplementation with creatine doesn’t just help muscles, it may also help your brain stay locked-in under stress. According to recent meta-analyses and controlled trials, creatine has been linked to improved memory, faster processing speed, and better attention — especially when the brain is under demand. 

For basketball players, that mental boost may mean:
• Better decision-making late in the game
• Sharper focus when you’re gassed and the shot clock is winding down
• Cleaner ex*****on under pressure, even when your body is tired

🏀 Want to give your brain a competitive edge, not just your legs. Order NSF certified for sport Creatine from Designs for Sport from link in Bio.

11/20/2025

Some of our High school basketball off season 2025 results:
- Adam Anwar: McHenry ‘26
- Max Beard: Woodstock ‘27
- Blake Renfro: McHenry ‘26
- Cooper Friedman: Glenbrook North ‘28
- Charlie Yellen: Deerfield ‘28

10/28/2025

🚨 Stop sleeping on the Hatfield Squat 🚨

This specialty lift is a game-changer for strength, performance, and longevity under the bar.

✅ More load, less stress — Holding the safety bar handles keeps your torso upright, taking pressure off the spine while letting you push serious weight.
✅ Pure leg drive — By removing balance as a limiting factor, you can focus on maximizing force and building true lower-body power.
✅ Smart training tool — Perfect for athletes recovering from back, hip, or shoulder strain, or anyone chasing strength without sacrificing form.

The Hatfield Squat builds power and protects your body — that’s the kind of training that lasts.

10/22/2025

🍂 Why Vitamin D3 Matters This Fall & Winter ☀️

As daylight fades and temperatures drop, many people experience a decline in natural vitamin D levels — and that can have a big impact on how you feel and function.

💪 Here’s why D3 supplementation can make a real difference:
• 🧠 Supports a Positive Mood: Lower vitamin D levels are linked to dips in energy and mood, especially during the darker months.
• 🛡️ Strengthens Immunity: D3 plays a key role in your body’s immune response, helping keep you healthy through cold and flu season.
• 🦴 Protects Bone & Muscle Health: It enhances calcium absorption, supporting stronger bones and better muscular function.

⚠️ Not all supplements are created equal. Choosing a product from a reputable company that prioritizes third-party testing and quality control ensures you’re getting what your body actually needs — without unwanted fillers or poor absorption.

✨ Pro Tip: We’ve made it easy to find trusted, high-quality brands. Head to our Linktree in our bio for links to companies we recommend.