Featured Posts

January 12, 2019

I come from the school of "if you don't eat, your muscle deteriorates and you'll lose it." Thus, fasting has always been out of the question until I saw a few industry leaders that I really respect trying it - so I gave it a chance.  

When I came to under...

September 19, 2018

During my new member assessments I always ask the question, "Do you get enough sleep?"

10 out of 6 times the answer is no. 

We all know the cognitive and physical benefits of sleep so I won't lecture you with that. Instead, I want to share a routine that has helped me ge...

August 8, 2018

Whether it is said aloud or it is self talk,

the manner in which we say things shapes our actions - which shape our lives. 

In the gym, and in life, weak language is one of the main reasons we don't achieve what we set out to do. Weak language causes doubt which inevitab...

July 25, 2018

Rep schemes explained. The "why" behind the different variations we use & video demonstration. 

10-15 Reps 

  • Goal: Gain Lean Muscle Mass 

  • Benefit: The more lean muscle mass you have, the more calories you will burn. As I sit at my desk and type, I weigh 185 pound...

July 23, 2018

Committed Club March -  June

  1. ​Karen - 63 classes - Committed Club Champions Belt Winner

  2. Diana & Jenny - 57 classes

  3. Moe - 49 Classes

  4. Francesca - 43 classes

*the first rewards are based on our opening day (March 7) - end of June. Moving forward i...

July 16, 2018

 It's Monday, 5 minutes before class. You pull and schlep out of the car towards the door at 405 A Old County Rd. Upon entering you're greeted by your peers and coach and asked, "How's it going?!". 

Challenge: Bringing awareness to how you answer that question...

July 5, 2018

In 2018, many of us are able to work from the comfort of our own homes or in the corners of our favorite coffee shops. The freedom and flexibility this allows is great, however...


  • These spaces that haven't been optimized for long periods of sitting can take...