The most important thing beginners need to know about strength training isn't about which exercises to do or even proper form (though those matter). It's about understanding the "training to failure" principle—but applying it correctly. When you're just starting out, it's tempting to load up the bar or grab heavy weights to impress others or yourself. But true strength is built by challenging your muscles appropriately, not overloading them prematurely. Train just shy of failure—where you can complete all prescribed repetitions with good form, but the last 2-3 reps are genuinely challenging. This approach builds a foundation of strength while minimizing injury risk. Remember: The strongest people in the gym started somewhere too. They built their impressive strength through consistent, appropriate progressive overload—not by maxing out on day one. #StrengthTraining #BeginnerFitness #TrainSmart

It’s that time of year where we all reflect on where we’ve come from and what we’d like to see with the new year. Fitness is a big part of that and this is a great time to focus on what your fitness priorities are. What are you all aiming towards fitness wise in the next week? Next month? This year?

Staying healthy during the holidays can be challenging, but with some planning, you can enjoy the festivities without compromising your well-being. Here are five effective ways: 1. Maintain a Balanced Diet - Focus on Portion Control: Indulge in holiday treats but keep portions moderate. - Prioritize Nutrient-Dense Foods: Load up on fruits, vegetables, lean proteins, and whole grains to balance out richer holiday fare. - Stay Hydrated: Drink plenty of water to prevent overeating and combat dehydration from salty foods or alcohol. 2. Stay Physically Active - Incorporate Movement Daily: Go for a brisk walk, attend a fitness class, or dance to holiday music. - Combine Fitness with Fun: Engage in seasonal activities like ice skating, hiking, or even a friendly snowball fight. - Set Realistic Goals: Aim to maintain your current fitness level rather than making significant changes during a busy season. 3. Manage Stress Levels - Practice Mindfulness: Take a few minutes each day for deep breathing, meditation, or journaling. - Prioritize Rest: Aim for 7–8 hours of sleep each night to keep your energy and mood stable. - Plan Ahead: Organize your schedule to avoid last-minute holiday rush and stress. 4. Set Boundaries Around Alcohol - Moderate Intake: Limit alcohol consumption to avoid overloading your system with empty calories and disrupting sleep. - Alternate Drinks: Between alcoholic beverages, opt for sparkling water or herbal tea. - Be Mindful: Sip slowly and savor the flavors, rather than drinking out of habit. 5. Prioritize Self-Care - Take Breaks: Step away from the hustle and bustle for some quiet time to recharge. - Say No When Necessary: Avoid overcommitting to events that might leave you feeling overwhelmed. - Schedule Health Check-ins: Keep up with regular medical appointments or self-monitor your health if you have ongoing concerns. By focusing on these strategies, you can navigate the holidays while prioritizing your health and well-being.

Thanksgiving is one of the best times to come together to celebrate our gratitude with friends and family. It also consists of lots of delicious food. I am going to share with you some Thanksgiving hacks I've learned to enjoy the day with family and friends, but avoid any setbacks. 1. The four days leading up, get to the gym or plan your training so we keep our metabolisms running smooth throughout the week 2. Drink lots and lots of water. Thanksgiving food is usually very salty and this will help filter out high salt content. 3. If time permits, get some activity in the morning of Thanksgiving and your body will be energized for the day! 4. This one day does not derail your progress. ENJOY this time and be present with the people you love. that is just as good enough for the soul as training and eating well. What are y'all doing for Thanksgiving? I am heading to Wisconsin to spend time with my dad and I am very excited! Enjoy the holiday and keep crushing it! Alex

If you’re over 40 and looking to get back in shape, congratulations—you’re taking an important step toward living a more enjoyable, active life. Whether you want to lead your family, keep up with your kids, or simply feel better in your own skin, the right fitness plan can help you achieve your goals safely and effectively. Here’s your guide to getting started, increasing your strength, and improving your quality of life. Getting Started: Safe and Effective Workouts As your body ages, it’s essential to focus on low-impact, progressive movements to build strength and endurance while minimizing injury risk. 1. Start Slow with Strength Training - Begin with bodyweight exercises such as squats, push-ups, and planks. Once you’re comfortable, add light weights or resistance bands. - Focus on compound movements like squats, deadlifts, and rows. These exercises engage multiple muscle groups and improve functionality for daily activities. - Start with 2-3 days per week, allowing at least a day of rest between sessions to let your muscles recover. 2. Incorporate Heart-Rate-Based Cardio - Use heart-rate-based cardio, such as walking, jogging, or cycling, to build endurance safely. Aim for 30-45 minutes, 2-3 times per week. - Keep your heart rate in the MAF 180 zone (180 minus your age) to burn fat efficiently and reduce the risk of overexertion. 3. Prioritize Flexibility and Mobility - Add dynamic stretches before workouts to improve range of motion and prevent injury. - Incorporate yoga or Pilates 1-2 times a week to enhance flexibility and core strength. 4. Active Recovery is Key - Include light activities like walking or stretching on non-training days to stay active without overloading your body. Nutrition: Building Muscle and Burning Fat Your diet plays a crucial role in achieving fitness goals, especially as you age. Here’s how to optimize your nutrition: 1. Increase Protein Intake - Aim for 0.8-1 gram of protein per pound of body weight. Protein supports muscle repair, builds lean mass, and promotes fat loss.