ENNEAGRAM TYPES AND EXERCISE: FINDING WHAT YOUR TYPE MEANS FOR YOUR WORKOUT

It is no secret I love personality assessments and if you have talked to me ever, you probably have heard me talk about the Enneagram test. This is my latest and greatest of the personality assessments out there. I have found that it is one of the most accurate and full assessments of a person’s personality and the behaviors that result.

So what is it? After taking the test, you will find you are you will be assigned a number 1 through 9. Each number has a role that associates with it. Here are the 9 and some characteristics of each type.

The Reformer: principled, purposeful, self-controlled, and perfectionistic.
The Helper: generous, demonstrative, people-pleasing, and possessive.
The Achiever: adaptable, excelling, driven, and image-conscious.
The Individualist: expressive, dramatic, self-absorbed, and temperamental.
The Investigator: perceptive, innovative, secretive, and isolated.
The Loyalist: engaging, responsible, anxious, and suspicious.
The Enthusiast: spontaneous, versatile, acquisitive, and scattered.
The Challenger: self-confident, decisive, willful, and confrontational.
The Peacemaker: receptive, reassuring, complacent, and resigned.

Keep in mind that not one personality type is better than the other and each type has its strengths and weaknesses. The numbers are not rankings and the key words that describe each type do not necessarily completely reflect on you as a person! To find your type, click here to take the test!

So how does this apply to exercising? Your type can influence everything about you including how you get motivated to workout, what types of workouts really speak to you and even who you should workout with. Recently we teamed up with Enneagram coach Jackie Brewster and put together tips for exercising for your enneagram type.

That link will take you to Instagram where you can see 3 prompts per type to help you stay accountable and ENJOY working out.

BUT we didn’t stop there. We also made a FREE workout program for each Enneagram type!

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THE REFORMER – ENNEAGRAM

Because the reformer is so self-controlled and purposeful, a One should pick an exercise method that tailors to that. This could be anything from yoga, to a barre class, or any workout that requires discipline and focus.

As a reformer, you do no like being in the wrong, but rather having integrity. It is going to be important for you to put a focus on how the workout can make you healthier rather than the focusing on how you can lift more than anyone in the gym.

Read more about the intention behind your workout by reading our 5 TECHNIQUE TIPS TO GET THE MOST OUT OF YOUR WORKOUT.

THE HELPER – ENNEAGRAM

Just as the name suggests, the helper is a people-pleaser that enjoys being there for someone even if that just means for a workout. This suggests that a helper chooses an exercise that requires them to have accountability to their partner.

This could be anything from partner tennis, to just going to the gym with a friend, or even partner yoga (yes, that’s a thing). The important thing is to find a workout where you feel wanted and appreciated, which are your core desires as a two.

We love partner workouts within our gym! Be sure to check out our Instagram and give us a follow for more workout ideas with a partner!

ENNEAGRAM TYPE + EXERCISE

THE ACHIEVER – ENNEAGRAM

Achievers are already known for being very motivated, dedicated, and driven. This can definitely apply to exercise. As a three, your core desire to be successful and valuable. In terms of choosing your workout, this means that you are going to want to choose something that allows you to reach a goal.

Whether this is working toward a long-term goal (training to win a marathon) or a short-term (taking a competitive cycling class), it is in a three’s best interest to put themselves in a workout that pushes them to be the best! Check out our FITNESS AND LIFESTYLE JOURNAL for the perfect place to track your goals!

THE INDIVIDUALIST – ENNEAGRAM

As the name entails, you long to separate yourself from the crowd. Four’s look to be unique and original. Your workouts should not be any different! Group fitness is definitely NOT the way to go as an individualist.

Anything where you can be alone and separate from the crowd is definitely going to be more your vibe. This could be running outdoors or working out in your home gym. I have some great ideas for building a FAIL-PROOF WORKOUT at home. If you have to go the group class route, yoga is not a bad option because although everyone is in one room, they are for the most part in their own zone!

ENNEAGRAM TYPE + EXERCISE

THE INVESTIGATOR – ENNEAGRAM

Investigators are the ones to research and be the most knowledgeable in the room. If you are a 5, you crave to become an expert in whatever task you undertake. So whatever exercise method you choose, you are most likely going to dive into researching technique to make sure you are doing it right.

Suggestions for workouts where knowing technique would be helpful would be something like a Pilates class or some different lifting (power, Olympic) where technique is emphasized and important for success! A five is also going to want to know why and what benefits their workout is bringing them!

THE LOYALIST – ENNEAGRAM

(This one is me!!) Loyalists crave to have security, guidance, and support. In terms of exercise this means a six will crave structure and routine! This will involve planning out your workouts in advance and programming so that each day is consistent week to week.

Any sort of group class that is consistent from session to session (yoga, cycling, etc.) would be perfect for a loyalist. In addition, maybe running with the same route only with slight variations each time is great for a six! Find where you as a six feel safe to reach your potential in terms of exercise.

This is MY GO TO WORKOUT and trust me, sixes, you’re going to want to check out my tips for feeling comfortable at the gym.

Type 6s are known for being prepared and always having the essentials on them. If you are missing something, your type 6 friend most likely has it. That being said, when I go to the gym I make sure to have ALL I need with me. This includes snacks, a sweatshirt in case it’s cold, and even sneaker balls that help keep my bag fresh!

THE ENTHUSIAST – ENNEAGRAM

Seven’s are the life of the party! As an enthusiast you are generally spontaneous and fun-loving, but your core desires are to be fully satisfied and content. This mean leaning into your love for being around people and keeping that high energy!

For your workout, this means finding something at a higher intensity, faster pace, and with people. This could be anything from a boxing class to Zumba, to high-intensity interval training with friends. These are great ways work out, have fun, and get creative!

THE CHALLENGER – ENNEAGRAM

Just as the name says, a challenger is confident, confrontational, and powerful. As an eight your workouts shouldn’t look any different! Challengers, exercise is a great opportunity to feel powerful and achieve your need to protect yourself and others.

A boxing class would definitely be up your ally as well! Power lifting would be another great option for you to feel like you are getting the most out of your workout. Any workout routine where you feel like you’re at a high adrenaline point is a great option for you! For a personality that reaches for power, eights are right at home at the gym, meeting their goals head on.

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THE PEACEMAKER – ENNEAGRAM

Last, but not least, the nines! As a peacemaker, you tend to be easygoing and agreeable, so maybe boxing isn’t quite your speed. Your core need is to have inner stability and peace of mind. Some may say that yoga would be perfect for this (I would agree), but I think there is more to that!

This doesn’t mean you cannot get a great sweaty workout in! Finding peace can be in a long outdoor run, or even lifting in a gym where your headphones drown out the chaos around you. Whatever it may be, be sure to fulfill that peace of mind.

Jane is a type nine and this is her go-to workout with her GLUTE AND HAMSTRING EXERCISES I ALWAYS DO. Doesn’t have to be an easy workout to fit this type!

EXERCISING FOR YOUR ENNEAGRAM TYPE

Keep in mind not every characteristic of each type is going to exactly fit with your personality (you are the only you of course)! I do think, however, your personality makes you who you are, so why wouldn’t we learn as much about what makes you tick as possible!?

In case you were not convinced to take the test before, check out this link again to find your type. Also check out some of my favorite artists that dive deeper into enneagram personality types. Feel free to share their artwork, but please tag these small businesses in your reposts!

So with that in mind, use this information to choose the best method of exercise possible. Ultimately it is trial and error, but do whatever makes you happy and excited to exercise!

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20 of the BEST Fitness Quotes

by Chellie

Staying consistent isn’t easy. We aren’t born with perfect discipline. BUT we should work to create a lifestyle that makes us feel good. Which means you will need to try to be consistent and you will need to practice discipline. Working out is no exception. That’s why we rounded up 20 of the best fitness quotes to help you fuel your next workout or keep you grinding for that next goal.

Here is a collection of 20 fitness quotes to get you moving & keep you moving.

1. “An imperfect workout is still a workout.”

Sometimes we need to hear this. A good reminder that life doesn’t always go to plan and neither do your workouts. Sleep, nutrition, work, friends, family and more impact your workout. Frequently, what disrupts your workout flow is beyond your control. Roll with the ups and the downs because imperfections are a part of life.

2. “The body achieves what the mind believes.”

We put limits on ourselves everyday. Imagine what we could become if we stopped limiting our potential. That goes for your workouts. Do you want to run a marathon, but you are scared you can’t do it? That’s a limit you put there. Do you want to do a fitness competition, but you are scared you won’t be consistent? That’s a limit you put there. Your body can achieve what your mind tells it is possible.

3. “You don’t have to be extreme just consistent.”

Consistency is highly underrated. People are looking for shortcuts and quick solutions everywhere. Put that much energy into being consistent and you would be well on your way to your goal.

4. “You are enough.”

Practice saying this on a daily basis. Show yourself some grace and some love. You will be surprised how much more you can get out of yourself. We are as strong as we allow ourselves to be. And even the strongest need to give back to themselves.

5. “If you aren’t willing to work for it. Don’t complain about not having it.”

No comment needed.

6. “Extremes wont get you the results you’re looking for. Consistency will.”

Here is that C word again … consistency. I know you don’t want to workout today, but even if your workout is a 10 minute walk that will build momentum. Momentum derived from your consistency.

7. “Never measure your progress using someone else’s ruler.”

We are each different. Our goals our different and so are the ways we get there. Stop comparing yourself to others.

8. “Willpower is like a muscle, the more you train it, the stronger it gets.”

And do you know what willpower will get you? Consistency.

9. “Starve your distractions, feed your focus.”

We all know what distracts us. But we usually don’t like to admit it. So if Netflix is keeping you from your workouts consider deleting it from your phone. The more energy you put into things that distract you the less energy you have to put towards your goals.

10. “Get into the habit of asking yourself, does this support the life I’m trying to create.”

If your fitness goals are a priority, the rest of your life should support them. Take a minute to evaluate what else you have going on in your life and see what needs adjusting.

11. “Discipline is choosing between what you want now and what you want most.”

Read this everyday. Struggling to make a decision? Read this quote and evaluate. The choice should be clear.

12. “Decide what you want … believe you can have it, believe you deserve it, believe it’s possible for you.”

Make your mind up today. Whatever your goal is – in the gym or out – and never waiver. Believe in yourself, believe in your persistence. And everyday you will be one day closer to what you want.

13. “99% of the time training your posterior chain is the right answer.”

Everyone loves a leg day, right? If you aren’t already intentionally training your posterior chain often and efficiently you should start immediately. Proper loading and training of your posterior chain can improve chronic pain, produce better sports performance and make daily tasks like stairs or yard work easier.

14. “It’s a slow process, but quitting won’t speed it up.”

Starting and stopping projects seems like a right of passage into adulthood. We have all done it. BUT that doesn’t mean we have to keep doing it, especially in the gym. Slow down, enjoy the journey and find the success you are looking for.

15. “It always seems impossible until it is done.”

There are so many things in life we can look back on and say, wow I really thought that was close to impossible. Like passing your driver’s test as a teenager, or getting into your dream school for college or winning a promotion at work. Fitness is no different. People thought squatting over 1,000 pounds was impossible until someone did it.

16. “Focus on the step in front of you, and not the whole staircase.”

Keep your eyes focused on the step you need to take today to prevent getting overwhelmed. But keep that long term goal front and center of your priorities or risk a longer road than you ever wanted.

17. “Your core is your body’s foundation.”

If you are ever feeling lost on what to train, let this guide you. Your core is your foundation so you should train it. Shoulders to hips and everything in between. Keep it simple, make it consistent and feel strong day in and day out.

18. “You gotta nourish in order to flourish.”

Food is not your enemy. Water is not your enemy. Sleep is not your enemy. Positivity is not your enemy. Provide your body with the basic elements and it will provide for you.

19. “I’m working on myself, for myself, by myself.”

Make your number one reason for working you yourself and consistency, discipline and success come right along. Put anything else in front and you will be ridding the fitness roller coaster of inconsistent results and dissatisfaction.

20. “Discipline is the most underrated piece of exercise equipment.”

Answer honestly, what is the difference between you and everyone else? We would say discipline. Regardless of if it is your workout consistency, nutritional habits, or performance at work discipline sets us all apart. With great discipline, comes great success. Focus on what you can do, do it regularly and grow from there.

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GOLF FITNESS POWER

by Mike Steinmetz

Power and explosiveness within full range of motion

In steps 1 and 2 we covered flexibility and stability respectfully. Step 3 takes us into the development of power through periodized programming and plyometrics. However, if you haven’t read and implemented steps 1 and 2 stop now.

Read Golf Fitness Flexibility and start implementing a regular stretching routine.

Then read Golf Fitness Stability and start incorporating those exercises to build a strong foundation.

Now back to power development for golf performance.

Step 3 is where you can separate yourself from others on the course. Top end, professional athletes are using this step to take their performance to the next level. So if you, like professional athletes, are looking to increase distance and swing speeds keep reading.

Full Range of Motion

This is the foundation of healthy movement for everything. Golf is no exception.

Being able to move through the entire ROM in a golf swing simply means the ability to develop speed. And speed means distance. We all want distance.

Along with speed another huge benefit of full ROM is pain free movement. In many cases people who have limited ROM will also have pain. This pain can be anywhere in their body. It is caused by the body continuously trying to compensate for the lack of ROM.

In golf we repetitively swing the club. If our ROM is limited in that movement patter – anywhere from you shoulders to your hips, your body will compensate. You will still create movement, but your body will load and fire incorrectly. Stress will be put on areas that should not be feeling it. The end results will be pain and if it is not address quickly, chronic pain. For a golfer this limited ROM presents most commonly as chronic low back pain.

So it’s simple, achieve full range of motion and increase speed and play pain free. Who wouldn’t want to do that?!

Not sure how to achieve full range of motion. Well, go read step 1 like I said at the start.

Power

Power within full ROM is the third step in the process of taking your game to the next level.

Remember Step 1 ROM, Step 2 Stability.

In a power development phase l periodize your training program to build and peak at specific times. This process optimizes your performance and translates the work in the gym to the speed and distance on the course.

Yes, I just told you that simply having full ROM will give you speed, but this step is where people separate themselves.

It is imperative that this power phase is focused on training and strengthening the FULL ROM and not just parts of it. In order to maximize your results your body needs to build strength throughout the entire movement pattern (s). Otherwise, you just wasted the time you spent on step 1 and step 2 and you will limit your potential.

This phase is also a good time to incorporate training under unstable conditions for the purpose of power development. I use a bosu ball and stability pad with my clients.

These are affiliate links. I earn a commission when you shop through them, but there is no increased cost for you. Your support is appreciated!

Explosiveness

Explosiveness often gets interchanged with power and they are quite different. Both can give you the same end result but by training different physiological adaptations. Both are important to golf performance. And when used synergistically will get you the best results.

Power is strengthening the muscle itself, where explosiveness is teaching the body how to use it. Properly training some for explosiveness means teaching their body how to use stored elastic energy. Taking advantage of the stretch reflex component and golgi tendon organ (GTI).

The easiest way to do this is through plyometrics, when done correctly. Often plyometric exercises turn into cardio sessions. Simply put, thats a waste of time. It takes zero advantage of the training modality.

Quality over quantity always takes precedent in plyometrics. Iv’e said it in other articles, but I’ll say it again. Quality fast movement throughout the entire ROM is the key. Teach the body how to use stored elastic energy and train it properly and you just took your full ROM and created a monster off the tee box.

Periodization

I think it’s important to quickly talk about periodization as power and explosiveness require it in order to ensure maximum results.

Just going into the gym and doing the same rep counts with the same weights won’t maximize your full potential. Through proper periodization you can and will maximize top end strength to peak when you want it to. Which will give you that club speed and distance we have been talking about.

Periodization also allows your muscles to hypertrophy over a period of time without going through phases of overreaching (the precursor to over training) which would cause a loss in strength. And we want hypertrophy because it is what allows us to build strength to be used as explosive power.

On paper, periodization is simple. Following a progressive cycle of 6-12 weeks in length that adjusts intensity and volume to maximize top end strength at a specific time. However, many people don’t know how to properly periodize an individual, or more importantly don’t know when to make the appropriate adjustments during the training cycle. There is a scientific approach to periodization and if you don’t follow it, you are wasting your time.

Also an important note for readers who want to follow this style of program is that you have to be on a consistent schedule 3-5 days per week. You cannot train for a week and then take one off, or two weeks and then take a week off. These are the types of programs that you need to be all in on in order to reach your highest potential.

You can read about my number one power exercise to increase distance in this article.

Put it all together

Now you know our 3 step PureForged Method.

Flexibility and Range of Motion
Stability and Balance
Power and Explosiveness

Follow this system step by step and watch your game sky rocket. Reach out to us for an assessment, programming or one-on-one training.

How To Recover From Your Workouts

Exercise and recovery go hand in hand. They work cooperatively and feed performance. Whether you are recovering from an injury, playing high level sports, trying to improve your overall health, or anywhere in between. Recovery has to be a part of your exercise...

8 Mobility Exercises Anyone Can Do

I highly encourage all my clients to incorporate mobility into their week. Generally leaving when and how much up to them, but these are 8 mobility exercises anyone can do. Read for a full explanation on how and why to do them and find downloadable workouts to follow...

6 Exercises To Create A Stronger You Today

We use on a regular basis with our clients and that we think are very valuable. These 6 exercises to create a stronger you today when worked routinely will have a measurable impact on your fitness. Read how to do each movement safely and check out the downloadable...

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Transitioning to Post-Athlete Life: Tips from a Former Athlete & Registered Dietician

by Annie Rasmussen

At the age of eight I started competing in my favorite sport, volleyball. I knew that I wanted to play at the Division 1 level someday. It was a dream that soon became a reality. Now that I am done playing it begs the question, now what? What does my post-athlete life look like?

I mean look at how happy I was? Just image working for something for 10 years. Doing it passionately for four years. And then it’s over. When you think of it that way I think it is easy to understand why it can be a challenge for so many people.

I found this book by registered dietician, Lauren Link titled “The Healthy Former Athlete”. Through this book she ventures into this post-athlete life. As a former collegiate swimmer, she can relate to this transition of being on someone else’s time to your own. This seems exciting, but to an athlete, this can be frightening territory.

Throughout the book she dives into what your new workouts will look and feel like. What your new diet will be like. And finding your identity outside of your sport. So, whether you are a former athlete, or just transitioning to a new phase of life, the tips in this book can be quite beneficial!

This post contains affiliate links. I make a commission when you order through one of my links, but there is no increase to the cost you pay.

5 Take-Aways from the book: The Healthy Former Athlete

1. Balance is key

There are a lot of things about being an athlete that require you to go all in. One thing Link emphasized in the book was whether it be working out or eating, balance is the best thing you can do for your physical and mental health. This is a page we can all take out of the book. Life is not about restrictive diets, 60 hour work weeks, or 2 hour “get thin” cardio workouts. Although there are weeks that maybe require more work, finding a balance makes for a happier and healthier life.

And balance will come in the form of stress management. Exercise is a great way to manage stress. As a former athlete you may be use to a level of intensity that is no longer stress reducing. Don’t try to workout for what you were you doing. Workout for what you are doing now. Maybe your hobbies are different, probably. Maybe the amount of time you have is different, definitely.

2. Nutrition is Complicated, Make it Simple

I know this makes no sense, but hear me out. Dieticians go to school for years to fully understand nutrition at each stage of your life. Likely, if you are reading this you are not a dietician. So, the best you can do is listen to the experts and the recommendations they give.

The recommendation is balance. Link gives a helpful chart below for normal meals. She even provides the USDA recommendations for the average person.

Link discusses that the goal in nutrition is get to a point where you can listen to your body and follow intuitive eating, especially when it comes to timing. Start becoming more aware of what your body needs nutritionally and stick to a sustainable relationship with food.

You can also take a look at a recent conversation I had with another Registered Dietician, Elizabeth Kasparek. We talking about nutrition for beginners, but aren’t we just now beginning a new chapter? So we aren’t eating to be top level athletes anymore. How are we suppose to eat. Read this article for 3 tips you can start applying today!

3. You’ll Only be Successful if You Have the Right Tools

Throughout the book, Link talks about creating a space where you are able to accomplish the things you want to. This means creating a schedule in which you fit workouts in and having the right things to feel confident walking in the gym. Here are mine!

You can also consider WHAT are you going to do for your workouts? As athletes we are trained well to listen to directions. Now that we have control over our exercise choices we may not know where to begin. Finding a program to follow can be extremely helpful. You can check out our series on circuit training or HIIT training as a place to start.

It also means stocking your fridge with the right foods and having the correct tools in your kitchen. Below are the ones Link suggests to start with as basics.

4. Stop Looking to be Perfect

This one right here is directly speaking to me. I am a textbook perfectionist. Often as a player I was reminded that I can’t do everything perfect (this confused me). So transitioning to real life full of uncontrollable events can be tough! This is a great reminder, however for taking care of ourselves. If we expect perfection, we will only fall short of our health goals. Follow the 80/20 rule (80% nutritionally focused, 20% whatever strikes your fancy) and find comfort in the wiggle room!

5. Rely on Your Community

As an athlete who has had a permanent community my whole life, starting over can be intimidating. But I think the book does a great job of giving ways to meet people and ways to connect with your existing friends and family! This is a crucial part of making this large transition in your life.

Whether you’re a former athlete like me, starting a new job, or just looking to make a change in your life, the book “The Healthy Former Athlete” offers great insight into health, nutrition, and life. I loved this book as someone who is going through this exact transition and would highly recommend to any of my former athletes out there!

Get your copy of the book ➡️ The Healthy Former Athlete

How To Recover From Your Workouts

Exercise and recovery go hand in hand. They work cooperatively and feed performance. Whether you are recovering from an injury, playing high level sports, trying to improve your overall health, or anywhere in between. Recovery has to be a part of your exercise...

8 Mobility Exercises Anyone Can Do

I highly encourage all my clients to incorporate mobility into their week. Generally leaving when and how much up to them, but these are 8 mobility exercises anyone can do. Read for a full explanation on how and why to do them and find downloadable workouts to follow...

6 Exercises To Create A Stronger You Today

We use on a regular basis with our clients and that we think are very valuable. These 6 exercises to create a stronger you today when worked routinely will have a measurable impact on your fitness. Read how to do each movement safely and check out the downloadable...

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10 ZERO EQUIPMENT EMOM (EVERY MINUTE ON THE MINUTE) WORKOUTS

by Jane Krueger

Have you ever heard of EMOM workouts? I hadn’t, but I started to see them pop up everywhere. And honestly, I thought they looked easy. Famous last words right? Man was I WRONG!! These workouts will kick your butt.

The tricky part of an EMOM workout is that each exercise has a rep count, but you only have a minute to do each exercise. Whatever time is left in the minute after you have completed your reps is your rest period. So you need to work fast (without sacrificing form) to maximize the time you have to catch your breath!

These workouts are great for when you’re short of time but still want a good workout! I really like to do EMOM workouts after a long day or when I don’t have very much motivation because I can tell myself I am going to do 4 rounds of 5 exercises and know that I will be done in exactly 20 minutes!

How to do an EMOM Workout

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Like I mentioned above, you have 1 minute to complete the reps for each exercise and the time left over is your rest. So, getting the reps done fast will increase your heart rate. I like to track my heart rate using my apple watch, it allows me to track my steps, exercise, calories burned, and so much more!

Each of the next 10 workouts is made up of 5 or 6 exercises. You should repeat each set of exercises 3 to 5 times for a 15-30 minute workout! You only need three things for these workouts: space, a stopwatch and the discipline to get it done!

Take a look below for the fast and effective workouts you can start doing today! Tag us in your workouts on Instagram to be featured 💙.

Full body EMOM Workouts

These workouts are super quick and will target your full body! During workout number one you will be working your glutes, quadriceps, pectorals, latimuss dorsi muscles, and your lower abdominals. Workout number two will focus more on rotational core and triceps, but still glutes and quadriceps. All you need for this workout is a small space to move around in! Maybe a yoga mat if you are on hard wood or cement. EMOM workouts are a high pace style of exercise. So this workout will definitely get your heart rate up and make you work up a sweat. Do four rounds of each of these five exercises for a 20 minute full body workout! Take a break between rounds if you need to but keep it less than two minutes.

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Use the button below to subscribe to our newsletter (and pick your preferences) and we will send you 8 EMOM workouts that cover upper body, lower body, core and heart rate. We share full workouts, fashion trends, health tips and more weekly in our newsletter.

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What I Use for an EMOM Workout

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Looking for More Workout Ideas?

Check out Discover The Best Exercises For Each Muscle Group. 6 Exercises per muscle group and at least three workouts for each one!

Are you looking for more specific workouts for the glutes? You can find the 6 best glute exercises and free workouts in our article!

This blog has a list of the best exercises for your back and a few of guided upper body workouts.

If ab exercises are what you are looking for check out this blog about the top 7 core workouts.

Want more heart rate workouts? Try HIIT workouts but first educate yourself with this blog post all about high intensity interval training.

How To Recover From Your Workouts

Exercise and recovery go hand in hand. They work cooperatively and feed performance. Whether you are recovering from an injury, playing high level sports, trying to improve your overall health, or anywhere in between. Recovery has to be a part of your exercise...

8 Mobility Exercises Anyone Can Do

I highly encourage all my clients to incorporate mobility into their week. Generally leaving when and how much up to them, but these are 8 mobility exercises anyone can do. Read for a full explanation on how and why to do them and find downloadable workouts to follow...

6 Exercises To Create A Stronger You Today

We use on a regular basis with our clients and that we think are very valuable. These 6 exercises to create a stronger you today when worked routinely will have a measurable impact on your fitness. Read how to do each movement safely and check out the downloadable...

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