Eating well is a journey, and small steps add up to big changes over time. Embracing variety, balance, and a focus on filling, satisfying foods can help you develop a sustainable approach to healthy eating that not only supports weight and wellness goals but also enriches your life.

We all know how important it is to stay active and keep our bodies strong, but did you know that building bone density is just as crucial? For women especially, bone health can sometimes take a back seat until it's too late, but the good news is that it's never too late to start!

Strength training is often seen as a way to build muscle, improve fitness, and enhance physical health, but its benefits go far beyond what’s visible. It’s a practice that connects body and mind, offering insights into who you are both physically and mentally. Whether you’re lifting weights for the first time or revisiting a routine after years away, strength training becomes a path to greater self-awareness.

As we navigate the journey of fitness, one of the most overlooked yet crucial aspects is grip strength. Often associated with simple tasks like opening impossible pickle jars or carrying all your groceries in the house in one load, grip strength is a key indicator of overall health, particularly for women or anyone striving for a more active lifestyle. Whether you are aiming to master your first pull-up, strengthen your core, or maintain an active lifestyle as you age, understanding and improving grip strength through exercises like deadhangs can be transformative.

As we all know, pull-ups are the benchmark of upper body strength. Multiple muscle groups including the back, shoulders, arms, and core must work together to successfully perform this upper body strength-testing movement. However, achieving your full potential in pull-up performance is not just about raw strength; mobility plays a crucial role too. Limited mobility can not only stall your progress but also increase the risk of injuries. So, let's dive in and explore some essential mobility exercises that can help you enhance skill or achieve your first pull-up.

As menstruating people, we have extra things to consider when we are working on our health and fitness. For most of our lives, we have been taught to ignore the symptoms and signs of our cycle and to not make adjustments throughout it, and all we’ve really gained is fatigue, shame, guilt, unwanted emotions, and more stress. So first off, I encourage you to speak with your trainer, let them know how you are feeling before your workout, and maybe even where you are at in your cycle, so the appropriate modifications can be made.

It took time before strong women were accepted into society, but we as women have come a long way from the Victorian Era. And though not everyone at our gym is a bodybuilder or strongwoman, what’s important is that the stigma that strength for women as unhealthy has finally been smashed.

We all have things we really don’t like to do at the gym, versus the stuff that we wish would appear more on our program. So first off, this is absolutely normal. NOBODY likes EVERYTHING their trainer makes them do. Even trainers!

Building strength isn’t just about working hard on the “good days,” it's about caring for your body at every stage of the journey.

Building strength isn’t just about working hard on the “good days,” it's about caring for your body at every stage of the journey.

Old school advice would tell you to use Thanksgiving Dinner as a “Cheat Day”. But have you ever wondered why cheat days don’t work for you? Its because the "cheat day" practice is actually disordered eating.

Whelp! It’s that time of the year again. Kids are going back to school, everyone’s hanging out inside, and cold/flu/covid is back on the rise.

What about you? Is it time to reevaluate your goals? Maybe you achieved a PR, and it’s time to up the ante? Maybe your schedule has calmed down and you can focus a little more on nutrition?

Consistency and commitment to the process is what gets results. Especially on the days I just don't feel like lifting.

We couldn’t do this without you. Literally, we’d just be coaching our kids and pets, if you didn’t show up every week and push towards your goals. So as a thank you, we’d like to offer you a little pampering and a free workshop or two!