All Posts By

Rebecca Kallsen

Is Your Posture Affecting Your Golf Swing?

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If you’re an avid golfer, you may want to consider a training program for the gym that’s designed specifically for improving your game.

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Your golf swing maybe affected by the tightness in your shoulders and upper thoracic spine – the area between your shoulder blades. Throughout our day we do many activities in front of us that causes us to have tight chest muscles, weak back muscles and a rounded shoulder posture. Activities such as work on computers, drive, eat or read all have affects on our chest and back muscles. This posturing does not allow you to maximize your golf swing. By improving your thoracic extension your golf game will improve and you will reduce the risk of injury and strain on your shoulders and low back.

Try theses activities three times per week for 4 weeks to improve your thoracic extension. Click the link for YouTube videos demonstrating some of the exercises.

1. Shoulder setting/ “Shine your Gold Medal”

Draw your shoulder blades down first towards your back pockets then together. Hold for 5 -10 sets and repeat 10 times. This helps you to “set” your blades onto your rib cage and support your core for upper extremity use. Another way to incorporate this activity is to “set your shoulder” or “shine your gold medal” every time you walk through the doorway.

2. Wall Angel

While “shining your gold medal” raise a broom stick above your head and lower behind your head and shoulders. Hold 3-5 seconds then push broom back up. This helps to increase your thoracic mobility and stretch out your chest muscles and anterior shoulder. You can also complete this exercise with your back up against the wall which helps to reduce the chance of over extending the lumbar spine during the activity- see video.

3) Thoracic Spine extension with Foam Roller

This exercises will help to mobilize your thoracic spine. The activity is done while lying on your back. Place the roller perpendicular to the tight area of your thoracic spine keeping your buttocks on the floor to disengage your abdominal muscles and slowly extended your spine over the roller. You can start with hands behind head to support your neck and then progress to lifting arms above your head or as in the video using weight.- see video


Article Written by Laura Doyle, Registered Physiotherapist BHSc (PT), B.Ed., B. KIN

As a registered physiotherapist, Laura works at McMaster Family Practice. She sees patients while promoting healthy living and aging along acute and chronic health conditions. Laura is a Member of the Momentum community who makes time at lunch to workout. She is passionate about moving every day to maximize function and fitness throughout the lifespan.

5 Reasons Why You Should Consider Running an Obstacle Course Race

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This year, Hamilton is home to not one, but four obstacle course races and Momentum Fitness is getting our community ready with an Obstacle Course Club! Our members are gearing up for MudGirl, Hell in the Harbour, Prison Break Race, and Tough Mudder! We’ll be getting down and dirty as a group for Hell in the Harbour and Tough Mudder as part of our fun training and grand finale celebration!

Sign Me Up For The Club!

So if you’re still on the fence, here are our top 5 reasons why you should consider running an obstacle course race.

Improve your fitness

It’s no surprise that an obstacle course race is a great physical challenge. It involves strength (climbing up and over things), cardio (travelling between a few hundred metres to a few kilometres between obstacles, depending on race length) and mobility (crawling, rolling, trying not to get TOO stuck in the mud). If you’re worried about upper body strength or your cardio, fear not! In 12 weeks, and with coaching support, you can make huge improvements in your overall fitness!

Play in the mud

Seriously, when was the last time you got muddy!? We mean REALLY muddy!?

Get by with a little help from your friends

Especially in Tough Mudder, many obstacles require teamwork to overcome them. It can be tough to bring together a full team among friends to participate. By both training with, and completing the race with Team Momentum, you’ll meet a tonne of new people and never be on your own. You’ll likely find that other teams on race day help each other out, too! 

Challenge yourself and face your fears

These aren’t your everyday tasks. Obstacles include moving in every direction – up, down, over and under. When’s the last time you climbed up a wall, crawled through a tube, or slid down a slide?

Bask in the obstacle glory!

It’s called Tough Mudder for a reason. Tough Mudder and other obstacle course races aren’t meant to be easy, but since there are different distances (ranging from 5K to 17K) almost anyone can train and take part. When you train and have an amazing team, you’ll be amazed at what you can accomplish! We’ll help you get everything you need to succeed! 

Have we convinced you? If you’re ready for an awesome challenge this summer, consider joining our Obstacle Course Club – Wednesday evenings in Dundas.

Click Here for More Information


Easy Ways to Improve Performance

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Carry a cold water bottle

With warmer weather upon us, stick a water bottle in the freezer and then carry it outside for your walk, run, or workout. We recently discovered a new study from Stanford University that showed that participants holding a cold device experienced less fatigue and could exercise for longer periods of time in warm conditions. #NowYouKnow

Drink a cup of coffee

Make like an Olympian and have a cup of joe before heading in to exercise. When you have a caffeinated drink before a weight lifting session, you’ll be able to do more before you get exhausted—and you’ll leave looking forward to your next workout. That’s what we call a win-win!

Load up the playlist

It’s no surprise that music and exercise go hand-in-hand. Music has some kind of special, privileged access to the motor system that helps improve performance. When you are listening to music, these sounds engage the areas of the brain that allow us to move and specifically synchronize different muscle groups. So it sounds like it’s time to add some new music to your playlist and get those muscles moving!

Embrace the foam roller

This is a big one. Stop muscle knots in their tracks—without a visit to a massage therapist. Unlike tight muscles, knots can’t be stretched out, and can often lead to tears and muscle imbalances. But with a foam roller, you can treat and prevent knots, using the power of your own body weight. Simply lay with the specific body part you want to work on, and roll until you reach a tender spot. Move back and forth on the area for a few moments very slowly, and repeat daily.

Use apps

You have access to tons of incredible health and fitness resources, all at your fingertips. There’s a range of apps to help encourage, track, and help with your fitness. Whether your barrier is time or sleep, there’s an app for that. If you’re looking to track, monitor and improve your outdoor runs, check out Strava. Whatever the goal is, there’s an app for that. Check out our blog post on apps to help improve your workouts.

Go all-out

With just 60 seconds of all-out exercise (at about 90% of your maximum heart rate) followed by 60 seconds of recovery, you can dramatically improve fitness. Repeat the cycle 10 times (for a total of 20 minutes) and you’ll significantly improve your fitness levels in just a few weeks. Or just add in a few fast sprints to your regular run, walk, bike ride, or elliptical session.

Eat a snack

Your body can’t work to the fullest if it’s running on empty, so gas it up and eat a snack! If you’re eating enough regularly, your body has at least an hour’s worth of high-intensity fuel stored away. But if you feel better with a little food, eat a nutritionally balanced small meal about two hours before a workout, or a small snack about 30 minutes before putting on your workout shoes.

A Super Satisfying Cardio & Core Workout

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Cardio is great for revving your heart rate, burning calories, and improving your heart health. Core exercises will increase your entire body strength, improve your posture and decrease the risk of injury when you lift weights. Together, cardio and core are the perfect combo when it comes to a super satisfying workout. We’re talking about that kind of workout where you feel on cloud nine at the end of it, and think to yourself, “heck yeah, I did that!”

Get Started

Here’s an amazing cardio & core workout to get your sweat on and feel super satisfied afterwards. You don’t need any equipment to perform this workout, just some empty floor space and a can-do attitude! Keep your core engaged throughout the entire workout to get the most effective workout. You can pick up the pace to increase the intensity. Do each exercise for 15 reps / side or 30 reps in total, and you’ll be finished the whole workout within less than 30 minutes!


5-minute dynamic warmup
Standing Lateral Crunch
Squat With Side Toe Tap
Squat Walk-Out With Row
Flutter Kick
Weightless Windmill

Squat With Side Crunch
Plank With Elbow Tap
Reach and Pull
Standing Kickback
Sumo Squat to Tip Toe

Standing High-Knee Crunch
Frog Squat
Forward Curtsy
Squat With Side Reach
Plank With Tuck
Cool Down: 5-minute stretch

If you have questions about how to perform any of these exercises, get in touch with any of our amazing Coaches and they’ll be glad to support you through this workout!

Measuring Your Fat Loss Progress

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In most cases, when it comes to weight loss, what we are actually trying to do is lose fat.  This is because our weight consists of many things: water, muscle, bones, fat, organs, and waste. If fat loss is your objective, goal setting is vital.  In order to evaluate if you’re on track with your goals, it’s important to find ways to track fat loss progress. There are many methods in which you can do this, here at a few examples:

1. Body weight (scales)

This is the most common method as it is the most accessible tool and it’s easy to track at home.  However, scales are not the most reliable method because there are many variables that can make your weight fluctuate. For example, if you’re exercising and becoming stronger, your increased muscle mass can make the scales go higher, even if you’re also losing fat in the process.

2. Body fat percentage (calipers, DEXA, etc.)

In some cases, the needle on the scale might not move, but there could be improvements with your body fat percentage. Body fat percentage is calculated by taking the total mass of fat and dividing it by the total body mass, times 100. However, there are a lot of variables that go into measuring your body fat percentage, so it’s best to see a Momentum Coach for help on calculating your body fat percentage accurately.

3. Body measurements

Similar to body fat percentage, you can see positive results with body measurements, even if your weight on the scale isn’t really changing. You can use a measuring tape to gather data on waist, hip, thigh, arm or other circumferences on your body.  However, it’s important to note that you can not target an area for fat loss, so it’s important to gather measurements for multiple sites.  See a Momentum Coach for help on gathering body measurements.

4. Progress photos

Seeing yourself everyday makes it difficult to see the small changes that occur daily or weekly.  Using progress photos is a great way to see the changes that accumulate over time.

5. Performance in the gym

Moving easier and more efficiently, increased strength, and better endurance are benefits to consistent workouts and making healthy lifestyle changes

6. Ability to say NO to dessert/alcohol/fries/etc without suffering

It’s important to recognize that these types of foods are not healthy options and should not be a staple in your daily eating.  Treats are treats and should be treated as treats.

7. Ability to say YES to dessert/alcohol/fries/etc without feeling guilty

Knowing you are eating healthy most of the time, it’s okay to still have indulgences. This helps to curb cravings, avoid binging, and helps maintain a long-term healthy eating lifestyle. If fat loss is your goal, you can still have these treats in moderation and achieve success by maintaining your calorie deficit.

8. Behavioural changes

Increased feelings of confidence and self-esteem, and engaging in less negative self-talk is another indication that you’re achieving your fat loss goals.

How to Recover from a Workout

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If you’ve ever had a day when your body hurts all over after a workout, know that there are tons of ways to help you recover faster! Whether you occasionally hit the gym or go twice a day, recovery should be a regular part of your routine. When it comes to a healthy lifestyle, your recovery days and are just as important as the days you crush it. Take the time and do the steps you need to rest and rocover, and reap the benefits later.

Don’t skip stretching

You know how important stretching is, so make sure you add at least 15 minutes into the end of your workout dedicated to stretching out those muscles. Stretching is a great way to reduce muscle tension and likely reduce any muscle soreness.

Protein, protein, protein

Before bed, after a workout, for breakfast.

A light peotein snack before bed allows our muscles to keep repairing while we sleep. Protein for breakfast can give our bodies exactly what it needs to keep repairing our muscles throughout the day, not to mention it can reduce food cravings later in the day. If you’re short on time, remember that Hamilton has tons of great restaurant options for protein-packed food.

Get a good night’s sleep   

Sleep is prime time for the body to undergo protein synthesis, so getting extra zzzs after a tough workout might make for stronger muscles and better endurance. After a tough workout at the gym, there’s nothing better than hitting the hay early and getting a good night’s sleep!

Keep that body moving

The worst thing you can do for your recovery is sit still and stop moving. Even if your muscles are feeling sore and your instinct is to rest, the best thing you can do is get up and get moving. Go for a walk or a jog by the bayfront in Hamilton, or do a light day in the gym. The more you rest, the more stiff you’ll get, and the longer your recovery will take.

Cut out stress

Of course, exercise is a great way to manage stress and feel great. When you exercise, your endorphins go up, which results in all the happy feels. But even if you’re exercising, chronic stress can have a huge impact on how you feel on a day to day basis, and it also affects how quickly you recover. No matter what, stress is going to take a toll on your overall well-being as well as your body’s ability to take on further challenges. Resulting in a longer recovery from your workout. If you’re looking for a way to take unwinding to the next level, go meditate next to one of Hamilton’s many waterfalls. We promise it won’t disappoint!

Drink chocolate milk

You read that right. Coach’s orders! The protein in chocolate milk will rev up your muscle recovery, and the chocolatey carbs can reduce the length of time it takes for the body to prepare for its next challenge. It’s science.

Drink plenty of H2O

The more water you drink, the better your recovery can be. When you exercise while dehydrated, it can cause a lot more damage to your muscles and reduce your body’s ability to repair itself. Reach for water before Gatorade to keep your hydration up and the calories down.

Learn to love the foam roller

A lot of the soreness that you feel after working out is from when your muscles and fascia become knotted. Foam rolling can help remove those knots and prevent muscle imbalances from forming. Check out our video lesson on how to foam roll, and try it yourself the next time you’re in the gym. It’s not exactly known for being comfortable, but the results are worth it.

Go for a massage

Similar to foam rolling, you’re looking to release those knots after a workout. Massages help break up scar tissue and reduce stiffness that goes along with muscle repair. We highly recommend the team at Integrative Massage Therapies in Hamilton. They gave amazing massages to the runners at our 2018 Around the Bay After Party in the gym and the feedback was out of this world!

Take a cold dip

You’ve probably heard of athletes taking ice baths after a big meet to help repair muscles, but you can do it too! It doesn’t have to be ice, but it should be cold. Think of it this way – you know that happy feeling when it’s the middle of the summer and you have sweat beading down your body, and you jump into a nice, cool shower? Your muscles will feel as equally happy when you let them rest in a cold bath after a workout. Trust us!

Recovery is a critical part of any fitness-related goal. Whether you want to get stronger, faster, leaner, or better, you’ll need to incorporate each of these tips into your daily recovery plan. A workout program from a Momentum Fitness Coach will include the perfect balance of exercise and recovery, to make sure you achieve your fitness goals.

Get started with a program today.

Active Aging: Tips for Stair Climbing with Painful Knees

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With a few simple exercises and a change in how you climb stairs you can decrease your knee pain.

There are several reasons why people have pain in their knees while climbing stairs. It may be due to weakness in the muscles supporting and acting on the knee, osteoarthritis in the joint or an injury such as a fall on the knee or chondromalacia (painful knee cap, or runner’s knee). Regardless of why you have pain, the following exercises will help.

Sit to stand from a chair

Completing this activity 10 times 3 times per day will improve you knee strength. If this is too painful from chair height, do it from your bed or a chair with a cushion so the knee bend is not as deep. Complete without using your hands, and once you can do from a higher height 10 times easily lower the height of the chair to increase knee bend. When in the full standing position complete full hip extension by squeezing your glutes.

Knee extension in sitting

Seated knee extension reduces the impact on the knee because it is a non-weight bearing activity. Simply kick the lower leg out into full extension 10 times on the right and then the left for 3 sets. Once this is easy, add weight to your ankle to increase the intensity of the exercise.


Step ups

If using a regular sized step 8” high, is too painful to start, try complting step ups on a lower surface such as a book, or curb. Complete 10 times on the right and 10 times on the left for 3 sets. As you become stronger increase the height of the step or add weight in your hands. Remember to complete full hip extension.

How to climb stairs

When going up stairs we tend to place the ball of the foot on the step, lean forward and the knee bends past the toes while your centre of gravity travels forwards outside of your body. As you step up  using this position, this places extra stress on the knee cap which can be painful. This pattern loads the quadriceps, front of the thigh, and when completing this repetitively it causes pain and irritation in the knee.

Try placing the full foot on the step, loading the mid foot to heel and push up thru the heel activating the hamstrings and glutes. This pattern displaces the centre of gravity within the body and utilizes more lower extremity muscles, thus decreasing the load on your quadriceps and knees.

Article Written by Laura Doyle, Registered Physiotherapist BHSc (PT), B.Ed., B. KIN

As a registered physiotherapist, Laura works at McMaster Family Practice. She sees patients while promoting healthy living and aging along acute and chronic health conditions. Laura is a Member of the Momentum community who makes time at lunch to workout. She is passionate about moving every day to maximize function and fitness throughout the lifespan.

Why You Should Learn to Lift Properly

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Strength training isn’t just for Shwarzenegger wannabes. Regular weight training done properly can benefit just about everyone in so many ways, especially when it comes to lifting. We’re talking better sleep, less stress, increased energy and improved heart health. Who wouldn’t benefit from all those things? Our previous post goes over some of the basics of strength training, and now we’re talking specifically about the benefits of lifting properly. Let’s learn to lift!

Register for the Learn to Lift Workshop

  1. Work with a Coach

If you wouldn’t dream of replacing your car’s fan belt without the help of a mechanic, then why should you try to start a weight lifting program without help of a professional Coach? Working with a Coach in the gym will not only allow you to completely understand the necessary technique, but they will also come up with a program that will accomplish all your goals and needs. Jackie’s Learn to Lift Workshop is a great way to get expert advice in a fun and interactive environment.

  1. Nail your form

Often, people jump into weight training thinking they’re capable of lifting much more weight than is safe. The key to weight lifting is not lifting too much at once, but rather lifting a proper amount of weight many times using the right techniques. Lifting can be a very complex movement – and doing it properly can be something that your body isn’t used to. It’s important to start out with very little weight and simply repeating the proper movement until that proper mind to muscle connection is made.

“It took me weeks to finally gain proper form with my deadlift. Even though my mind knew what to do, my body was doing something completely different. My personal trainer made sure that I practiced the motion safely before progressing with weight. Now, months later, I’m actually using proper deadlifting technique in my day to day life! Who knew it was even applicable outside the gym?” – Rebecca K.

3. Ramp up your metabolism

After a few dates with some dumbbells, you’ll notice an increase in resting metabolic rate. You might be surprised by your heart rate while lifting weights! Fast-paced resistance workouts can keep your heart rate up and get your sweat on. If you’re unsure where to start, connect with a Momentum Fitness Coach to get your own metabolic routine that combines strength and cardio. With the right diet, regular lifting may help you lose weight more effectively than cardio alone.

4. Prevent injury

Lifting weights is key to staying injury free. In addition to muscles being stronger, studies show that weight training can lead to stronger ligaments and tendons. This means you’re less prone to tears or other injuries in everyday activities. Not to mention, it also improves bone strength, and, as you get older, strength training can help combat the natural decline in muscle and bone density. So, it’s not just for young folks, either!

Join our Learn to Lift Workshop coming up on June 2nd, 2018 and gain all the benefits of learning to lift properly!


6 Ways To Train Smart Not Hard

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Have you ever heard the saying “You’re carrying the weight of the world on your shoulders”? Well, you can safely build muscle and get stronger without carrying the weight of the world in the gym. Getting fit isn’t just as simple as hitting the gym a couple times a week. In order to see maximum results, targeting your workout to meet your fitness goals is very important. Whether you want to drop ten pounds, tone your abs, or build some serious muscle mass — when it comes to fitness, the goal is train smarter not harder. To see results, while saving time, follow these top tips to train smarter and not harder.

Mix It Up

You might think that your exercise routine is rock solid, but the truth is, mixing up your gym routine is crucial in order to evenly tone your body, and stay safe while exercising. Doing the same moves day after day can over-develop certain muscles, while not engaging others. Having muscle groups that are uneven in strength can lead to compensation, muscle strain, or injury, so focus on staying well rounded.

If you love lifting weights, try adding some yoga into your workout routine to stay limber. If you love cycling, add some upper body strength training into your schedule. If running is more of your style, sign up for a Cardio Core class to mix things up.

High Intensity Interval Training

HIIT is the best bang for your buck. It gets your heart rate going faster which means burning more calories, and strength training can be worked into it. HIIT is commonly known for being the best way to burn fat, and it reduces your risk for Type 2 Diabetes and Heart Disease.

High Intensity Interval Training pushes your body hard for short period of time, and repeats the same circuit several times, with a minute break between circuits.

Focus on your Form

We can’t stress enough how important form is when working out. You aren’t getting the most of your workout when you perform your exercises with improper form. It’s important to correctly perform the exercises in order to engage the correct muscles and not injure yourself. By focusing on your form, you’ll get a better workout and meet your goals faster. If you aren’t sure about your form, talk to a Momentum Fitness Coach today. 

Fuel Up

Your nutrition is one of the most important parts of reaching your fitness goals. It’s important to eat well before and after your workouts in order to reap the benefits of your hard work. By eating the right things at the right times, you’ll fuel your body and help to provide yourself with the energy you need before a workout. By eating the right things after a workout, you’ll also help your body repair your muscles and recover. Check out our post, Fueling your Fitness: Pre & Post Workout Nutrients for more details on what to eat, and when.

Drop Sets

Drop sets are performed when you start with a heavier weight and reduce the weight with each set. The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibers. By reducing the weight down and going lighter you recruit different muscle fibers, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight.

Daily Fitness Habits

You need to turn your life goals into daily habits. A routine is something you do every day without fail, so that eventually, like brushing your teeth or putting on your seatbelt, you do it without conscious thought. Habits can be tricky to create, but not if you use the Compound Effect. The compound effect is the principle of reaping huge rewards from a series of small, smart choices. You’ll find success in the moment to moment decisions that alone, make no visible difference whatsoever. But as you accumulate those habits by starting small and building off of them, the compounding effect is profound.

Get in touch with a Momentum Fitness Coach to get more information on training smart and reaching your fitness goals. 


Strength Training for Beginners

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So you want to get strong, and you have no idea how to start…

You probably feel overwhelmed, and you’re thinking to yourself, “dumbbells, push-ups, squats. These are terms I’ve heard before, but how do I combine them into a workout to get in shape? HELP!”

We’ve got you.

A strong body is a healthy body. And there are lots of ways to make lifting weights more effective

You know you should be strength training regularly, but let’s be honest: starting a whole new way of working out can be daunting. It’s the reason so many people stick to the same old habits. We understand that this stuff can seem intimidating, and if you don’t know how to get started or are looking for more specific instruction, we have you covered.

But enough of that, let’s get into the nitty gritty of how to get started with Strength Training!


How will you be training?

The first thing we need to figure out is what kind of strength training you want to be doing. This will primarily depend on what equipment you have available and what your goals are.  Let’s go over the options:

Body Weight Training

The first option is bodyweight training. With bodyweight training you need minimal equipment (or none at all), and you can train from anywhere.  It doesn’t matter if you’re at home, in a hotel, at a playground, in your office at work,  or traveling around the world, as long as you have enough space to move around, you can get your workout done (and fit it into a busy schedule).

If you’re bodyweight training, grab a pull-up bar or a TRX system.  If you’re just starting out, use an exercise band to help assist you with movements such as pull ups or dips.

However – none of these are necessary, you can easily do bodyweight training without any equipment at all. The challenge to bodyweight exercises is that you will need to consistently modify the exercise’s difficulty in order to ensure you are leveling up and progressing.

Dumbbell Training

Dumbbells are a great way to start out with weighted strength training for a few reasons. First, most gyms will have a good set dumbbells, even if it’s a basic gym in your apartment complex. If you want to train at home, you can get a set of adjustable dumbbells that don’t take up a ton of space.

Second, dumbbells make it easy to add a small amount of weight to a movement, and dumbbell exercises can seem less intimidating than barbell training.  On top of that, starting with a 45 lb barbell might be too much weight at first.  Dumbbells  also have an added stabilization challenge, and point out muscle imbalances pretty easily.

If you can’t finish a rep, it’s much easier to drop a dumbbell than it is to drop a barbell. As a newbie learning the movements, this might be helpful.

The biggest challenge about dumbbells?  You may outgrow whatever set you purchase fairly quickly, and heavy dumbbells can get costly. A gym membership with dumbbells that go up to (or over) 100 lbs should help solve this problem.

Barbell Training

The barbell workout is a personal favorite. If your goal is strength above all else, this is the option that we recommend. Barbells allow you to progress clearly and quickly, allowing you to add small increments of weight each week.

Because a barbell is incredibly stable (using two hands instead of just one with a dumbbell), it’s also much easier to go heavy – especially for lower body movements like the squat and the deadlift. For exercises like the squat or the press, you can use racks to safely load and remove heavy weights.

The biggest challenge to barbell training is that in order to do it at home, you need to have a squat rack, a barbell, a bench, and enough weight in your house or garage (which is not an inexpensive investment when you’re starting out).

If not, you definitely will be needing a gym membership.

Which is best?

So what is the best form of strength training? Realistically, it’s whichever one that you will actually do. Barbell training may be optimal in terms of increasing strength. Likewise, bodyweight training might seem convenient, but if you don’t actually motivate yourself to workout at home, you might need to come up with a plan B – like a workout buddy or personal trainer.

Many times, we will pick the right workout to match our situation. When we’re traveling, we’ll do a ton of bodyweight workouts since we don’t necessarily have a gym and a barbell available. When we’re at the gym, you better believe every morning the first thing we do is get under a barbell and go heavy.

At the end of the day, it’s what ever works best for you. But ultimately, you never want to walk into the gym without a game plan. We want to avoid that wandering “sheep without a shepherd” strategy that doesn’t produce results. We help most of our members overcome that challenge with our individual Workout Programs.

Get started on your program today and start seeing the results!