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!