StrengthTrained

Cardio can boost your workout and fitness results by helping increase the workload of your body and gaining health benefits for your heart and lungs. This morning Steve Short Jr. went to battle with the battle ropes and used a resistance band for added shoulder activation. He kept himself moving and didn’t give up even when it got hard. Even with a bit of challenge you can still come out on top.

Avoid Empty Calories!!!

Exercises can range from difficult to easy, especially when you are relying on mobility. For our workout this morning, front squats can be harder to maintain the mobility needed by the lats and shoulders and stability of the upper back. Make sure to keep elbows high and tucked in!! Becca Marie Sikorski kept pushing herself to her limits and maintained good upper body support for her squats. Just because it’s harder does not mean it’s not worth it. Boost your workout and boost yourself.

Packed house tonight.

Being mobile will help to gain more range of motion when exercising. Mobility aids in joint health and keeps the muscles moving properly. Leslie Heather Kuhn Boedicker was doing great with her Bulgarian split squats as well as keeping her balance. She was following through a complete range and using the quads and glutes to help stabilize the joint while the muscles stretched and contracted. Power of the body comes from power of the mind. Push yourself to new levels

We are on a mission to make Spencerport strong.

Don’t like cardio? Sneak it in between your upper body sets.

A few ways to help improve your Front Squat!!

Teamwork is an important factor when training. Sometimes when you are tired, motivation is low, or you need a final push at the end of your workout, having friends to join you can help to finish with ease and enjoyment. Lindsey Davis Cindy Gruttadauria MaryEllen Martin Tinney and Becca Marie Sikorski are all working together to push through their last set of mountain climbers. As a bonus, a song they all mutually enjoy came on. Motivate your friend how you want to be motivated.

Winter Blues be gone!!

It’s a New Year, which means new program. Keeping focus on your fitness making time to get to the gym will help to progress your results and keep your goals in reach. After having a break from the gym it gets tougher to get yourself back in, but not for Terra Cassady this morning. Even after the holidays, she got herself back in and is crushing out Deadlifts at 85lbs. It doesn’t take much to get to the light at the end of the tunnel. Keep pushing yourself each day.

Shut out to @a.lawrence16 for getting in and getting it done. . Welcome to the Dunamis family.

It’s not always about just going heavier . All too often we hold ourselves to an unrealistic standard that if we just keep ourselves disciplined for the next three weeks all of our problems will take care of themselves. . Many of us want to enjoy a lifetime of fitness. If that’s you, then listen carefully.... . Not every day is going to be great. Some days just suck, and what makes the difference between those who succeed and those who give up is consistency. . When you’re feeling crappy, what do you do? . Do you procrastinate? Do you give up? . Or do you look yourself in the eye and dish out some tough love. . You don’t need to go heavy every single time you show up to the gym. Sometimes just getting there is all the challenge you can handle. See more

Commitment to your program and consistency will give you results and keep you feeling good about what you are doing. Allyson Yansick has been making sure to come in during the morning program for each workout, so she can keep putting focus on building strength and putting a focus on body composition. She has worked hard for rack pulls at 135lbs. Mind over matter. You can do anything you out your mind and heart to.

Time management is crucial when it comes to training. Sometimes we are short on time and need to make the most out of what we can fit into our busy schedules. Lindsey Davis came in this morning ready to go and pushing herself to work her hardest to finish the whole workout while being crunched in time. Having all the time in the world doesn’t matter, it’s what you do with it that does.