strength-haven-athletics

Athlete Spotlight - Moose

Wed, 15 Jul 2026 21:11:42 GMT

"Take the leap, cause that’s all life is. And you’ll be better for it."

When you've coached and worked out alongside someone for 15 years, you get to witness a lot more than PRs and workout scores. You watch them struggle and grow; you watch them succeed. If you're lucky, you get to hear the occasional honest admission that they joined because they wanted to "look great naked." That's Moose in a nutshell.

Outside the gym, Moose works in real estate and content creation, but when he first walked into CrossFit New Haven in 2011, he was a recent college graduate looking for something bigger than a workout program. At nearly 300 pounds, his mental health was declining, and he wasn't sure what direction life was headed. What he did know was that he wanted change. He wanted to feel better and yes, he wanted to look great naked. Honestly? We respect that.

Like many people who join Strength Haven, Moose was looking for more than just exercise. He was searching for confidence, purpose, and a way to become the person he envisioned for his future.

Ask Moose what made him stick around, and he'll tell you it was "the vibe of the tribe." H e connected with the community, the coaching, and the accountability. He says, "My coach was very intuitive and was also holding people accountable in the best way. But then I did the filthy 50 [during] week 3 of my on-ramp course, and truly never felt better. I was able to achieve something that I [had] never done before and pushed myself." Every coach reading this is probably smiling right now. That's a core athlete memory, and it's moments like these that we've had the privilege of watching happen countless times over the years.

One thing he takes pride in is starting his day before most people have even hit snooze for the second time. He says that when he's locked in, he's locked in and the comfort of knowing he has coaches and a community behind him, who genuinely want him to succeed, has helped him navigate stress, stay accountable, and continually recommit to becoming better.

We'd be doing Moose's story a disservice if we didn't mention one accomplishment he's particularly proud of: he can now deadlift and squat more than most people. Moose says he is "extremely proud" to say that he is still a member. "The vibes carried over from the small space next to U-Haul to District, and now in Science Park." He's been a part of our community long enough to see every chapter of ours.

Moose's advice to new members: "Been here for 15 years and I’m never not coming back. Take the leap, cause that’s all life is. And you’ll be better for it. Take it one day at a time, and remain consistent. It gets easier the more you go! One day at a time!"

Moose may not be our most punctual member, but he is one of our most consistent and longest-standing members. We are so glad to be partners in his fitness journey!

Choosing the Right Shoes for Your Workout

Wed, 08 Jul 2026 20:16:36 GMT

What's in a shoe? And which one should you be wearing?

Finding the Right Gym Shoes: What Your Feet Actually Need

One of the most headache-inducing tasks as a regular gym attendee is finding the right shoes. The internet is rich with opinions from what’s trending to what’s best for your foot strength or whether you should just be barefoot at all times! (Please, for the love of God, wear shoes out in public and when going to the gym!) Figuring out what shoes you should buy can take you down a never-ending rabbit hole and leave you with analysis paralysis (sound familiar?). But do not worry, we are here to help!

Consider Your Personal Needs

Chances are, whatever shoe you see fit-fluencers wearing or advertised to you is not the best shoe for you. Bodies are unique, and your feet are no exception. What works for one person may not work for you. Do you have wide or narrow feet? Flat, low, average, or high arches? Do you have any foot health concerns like plantar fasciitis or bunions?

While everyone's needs are different, there are a few key characteristics that tend to support better foot function and long-term foot health.

Give Your Toes Room to Do Their Job

One of the most important features to look for in a shoe is a wide toe box. Your toes are designed to naturally spread out, helping you balance, stabilize, and generate force. Unfortunately, many modern athletic and dress shoes taper aggressively toward the front, squeezing the toes together and limiting their natural movement.

If you've ever looked at the feet of a young child, you'll notice that their toes are naturally wider than many adults. Adults have spent years wearing narrow shoes, which can literally change the shape and function of their feet.

When your toes have room to spread, your foot gains a more stable base of support. This can improve balance, enhance force production during exercises like squats and deadlifts, and help your feet move the way they were designed to move.

Rethinking Arch Support

For decades, many people have been told that more arch support is always better. While supportive footwear certainly has its place, excessive arch support may not be the ideal solution for everyone.

If a muscle never has to do its job because something else is doing the work for it, that muscle becomes weaker over time (remember the saying, “use it or lose it”?). In some cases, highly supportive shoes can act like casts for your feet, reducing the amount of work the arch muscles need to do.

A shoe with little to no arch support allows your foot's intrinsic muscles to activate more naturally. Just like any other muscle group in the body, these muscles can become stronger when they're consistently challenged in an appropriate way.

This doesn't mean everyone should immediately throw away their supportive footwear. Rather, it may be worth considering whether your current shoes are helping your feet function or simply doing all the work for them.

Why Heel-to-Toe Drop Matters

Another feature worth paying attention to is heel-to-toe drop, which refers to the height difference between the heel and the forefoot of a shoe.

Many traditional athletic shoes have an elevated heel. While this can feel comfortable initially, it also changes the body's alignment and movement patterns. Shoes with little to no heel drop allow the foot to sit in a more natural position and promote movement patterns that are often closer to barefoot walking and running.

For gym-goers, a lower-drop shoe can also create a more stable connection to the ground during strength training exercises. Think about trying to squat on a soft mattress versus a solid floor. Stability matters when you're trying to produce force.

What Narrow Shoes Are Costing You

When toes are consistently squeezed together (especially when the big toe is pushed inward), it can lead to more than just discomfort.

Over time, this altered position may contribute to the development of bunions and can affect the way the arch functions. Because the big toe plays a critical role in balance and force production, limiting its ability to move naturally can have a ripple effect throughout the foot.

When the foot isn't functioning optimally, other issues may begin to appear. Conditions such as plantar fasciitis can sometimes be associated with poor foot mechanics (and often caused by our shoes!), and dysfunction at the foot level often affects movement further up the kinetic chain.

Your Feet Are the Foundation

A strong, stable foot provides the foundation for everything above it.

When your feet can properly absorb force, create stability, and move efficiently, your ankles, knees, hips, and even your posture can benefit. The opposite is true as well. If the foot is unstable, weak, or unable to move as intended, the body often compensates elsewhere.

Similar to a building, if the foundation is compromised, problems eventually show up in other areas. Building stronger feet is a worthwhile investment for your workouts, your overall movement quality, and long-term health.

It's Never Too Late to Improve Your Foot Health

The good news is that most people can take steps to improve foot function, regardless of age or current foot health.

Some strategies that may help include:

Using toe spacers to gently encourage natural toe alignment (also very sexy).
Transitioning gradually into shoes with wider toe boxes and a more barefoot-style design.
Spending more time barefoot at home when appropriate and safe.
Walking barefoot on forgiving surfaces such as grass or sand to help strengthen the muscles of the feet.
Performing foot-strengthening exercises as part of your regular fitness routine.

The key word here is gradually .

One of the biggest mistakes people make is going from highly cushioned, supportive shoes to minimalist footwear overnight. Your feet, tendons, and muscles need time to adapt. Moving too quickly can create soreness, irritation, or new injuries.

Strengthening your feet is no different than the way you would strength training any other muscle group. You wouldn't jump from a 50-pound squat to a 300-pound squat with one training session alone. The same principle applies to foot health.

The Bottom Line

There is no perfect shoe for everyone. The best gym shoe is one that suits your unique foot structure, training style, and goals. However, shoes that allow your feet to function more naturally through a wide toe box, minimal arch support, and low heel-to-toe drop can be a great starting point for many people.

Your feet were designed to move, stabilize, and support you. By giving them the space and opportunity to do their job, you may not only improve foot health but also build a stronger foundation for everything from your next workout to your long-term mobility and quality of life.

Our Recommendations

If you’re looking for a place to start looking at shoes, or feel overwhelmed by all the options out there, these are a few of our coaches’ favorite shoe brands.

TYR: Good barefoot trainer and the only wide toe box lifters on the market. The CXT shoes are good for those looking to take the step towards better shoes without going 0-100: https://tyr.com/
Feel Grounds: Great lifting or day-to-day barefoot shoes. A wide range of designs are perfect for the gym, work, or hanging around. Inserts available for those just beginning to use minimalist shoes: https://feelgrounds.com/en-usa
Flux Footwear: Many of our coaches’ natural running shoe of choice. They also offer great new cross training shoes whose designs can be worn to the gym or in your daily activities: https://www.fluxfootwear.com/
Vivo Barefoot – One of the original, true barefoot shoe brands. Options for every day, gym, outdoor activities, and more. These are not for the average barefoot beginner!: https://www.vivobarefoot.com/us/

Athlete Spotlight - Olivia Sutherland Torres

Thu, 02 Jul 2026 01:02:54 GMT

"Stick with it. Strength doesn't happen overnight."

Our members come from all kinds of backgrounds, but they all share a commitment to getting better. Olivia Sutherland Torres is a perfect example of that.

By day, Olivia works as a Project Manager for an automatic door company in Wallingford, overseeing installations of automatic handicap sliding and swinging doors throughout Connecticut, Massachusetts, Rhode Island, and New York. On top of that, she serves in the Air Force Reserve as a Medical Logistician and her unit's Fitness Program Manager at Westover Air Reserve Base in Massachusetts.

Needless to say Olivia stays busy. Her weekdays start early, beginning her work day at 6:30 am, then heading straight to the gym, where she trains from 4:15 pm until 7:00 pm. Olivia joined Strength Haven Athletics in the summer of 2024 when Coach Ray (aka Mr. Olivia Torres) joined our team. At the time, she was also looking for a gym that would allow her to train seriously while sharing space with her husband and the community. "I was looking for a gym that had everything I needed to train in a community that allowed me to be in their space at the same time," Olivia said.

Over the last couple of years, Olivia has loved watching our gym continue to grow, expand, and invest back into its members. She says that more space, more equipment, and more opportunities for a diverse range of athletes has created an environment where members could pursue their goals without limits. For Olivia, one of the biggest draws was the Olympic lifting program. "I especially loved that Olympic lifting classes were offered," she shared. "When I first joined, I took full advantage of them, and now my programming includes it four times a week."

Having dedicated space and equipment for Olympic lifting made a huge difference in her training. Since joining Strength Haven, Olivia has hit new personal records in both her clean and jerk and snatch, which has increased her confidence on the competition floor.

When asked what advice she would give someone who is where she once was, her answer was simple: "Stick with it. Strength doesn't happen overnight. I would also encourage others to fuel your body properly to perform properly. What you put into it reflects [in] your output."

We love Olivia's commitment to putting in the work and pursuit of growth. Progress takes time, patience, consistency, and the willingness to show up even when results aren't immediate. Olivia is someone who balances a career, military service, and competitive goals while continuing to invest in herself and encourage others along the way.

Keep putting in the work, Olivia, and thanks for being a part of our story. We can't wait to see what's next. ��️‍♀️

Why Most People Quit Their Fitness Journey Before Seeing Results

Wed, 24 Jun 2026 12:46:42 GMT

Why Most People Quit Their Fitness Journey Before They Ever See Results

Does this sound familiar?

You buy new workout clothes. You set ambitious goals. You promise yourself that this time will be different. Maybe you want to lose weight or you want to feel stronger. Maybe you're simply tired of getting winded carrying groceries up the stairs. Whatever it is, you're going to do it this time.

Then comes "Day One". You walk into a gym and suddenly feel like you've wandered into a whole different world. Barbells are dropping, everyone seems to know exactly what they're doing and someone is doing an exercise that looks suspiciously like a cross between a deadlift and a circus act. Just like that, the excitement starts to fade.

The truth about fitness is that most people quit because getting started is often far more intimidating than anyone wants to admit.

The Fitness Industry Has a Dirty Little Secret

Most gyms assume you already know what you're doing. You sign up, receive a quick tour, and are essentially handed the keys to a car without ever learning how to drive. Sure, the equipment and opportunity is there but what about the plan to get from where you are to where you want to be? The coaching? The confidence? Those are often missing.

It's no surprise that many people stop showing up before they ever experience the life-changing benefits of consistent exercise, because nobody showed them how to get started and make a plan!

The Paralysis of Not Knowing What to Do

Imagine standing at the edge of a dense forest with dozens of trails heading in every direction. One path promises weight loss, another promises muscle gain and a third claims to be the "secret" everyone else is missing. Which one do you choose?

Entering the gym as a beginner can feel much the same. Instead of focusing on the small, basic steps to begin improving their overall health and fitness, they're spending mental energy wondering:

Am I doing the right exercises?
Is my form correct?
How much weight should I be lifting?
Am I making progress?
Why does everyone else look like they know what they're doing?

The result is what psychologists call "decision fatigue," often resulting in frustration of not knowing where to go and beginning the journey towards walking out the door and quitting altogether.

The Results Trap

Even the people who push through those first few weeks often encounter a different obstacle. Maybe scale doesn't move or the image in the mirror doesn't change. The workouts are brutal and the reward feels invisible. It's like planting a garden and checking every morning to see if tomatoes have appeared overnight.

Fitness doesn't work that way: real progress happens beneath the surface long before it becomes visible (especially to you, the participant). Your body is building strength, your coordination is improving, your energy levels are changing. But because most people don't know what progress actually looks and feels like (especially early on), they assume nothing is happening and quit just before the results begin to bloom on the outside.

Why Strength Haven Athletics Does Things Differently

At Strength Haven Athletics, we believe nobody should have to be stuck wading through information to figure out how to work towards their fitness goals. This is why every new member begins with our On Ramp Program . Instead of throwing you into a class and hoping for the best, we start with personalized one-on-one coaching sessions. Think of it as having a guide before climbing a mountain.

During your On Ramp sessions, a coach will:

Teach you foundational movement patterns
Help you learn proper technique
Identify mobility limitations and weaknesses
Build confidence before entering group classes
Create a personalized prescription for success

Most importantly, you'll understand why you're doing what you're doing. When people understand the purpose behind their training, consistency becomes dramatically easier.

Confidence Changes Everything

One of the biggest transformations we see is a new member's mentality. New members often arrive feeling nervous, uncertain, or intimidated. A few coaching sessions later, they walk into the gym with a completely different posture because they've gained something incredibly valuable: Confidence.

Confidence to approach the barbell.

Confidence to ask questions.

Confidence to trust the process.

Confidence to keep showing up.

And showing up is where the magic happens.

The Fastest Way to Results Isn't Working Harder

Most people think faster results come from working harder and doing more: more workouts, more sweat, more soreness. That's rarely true. The fastest path towards your fitness goals is the most efficient one. The person following a clear plan will almost always outperform the person relying on guesswork. It's the difference between using GPS and wandering around hoping you'll eventually find your destination. Both may get you there eventually, but one gets you there a lot faster with a lot less frustration.

Our coaches help remove the guesswork so every workout has purpose and direction, meaning less wasted time and more meaningful progress.They will tell you what you should be doing to reach your goals and can help you see progress that you may miss by seeing and moving your body every day.

The Real Secret to Fitness Success

The fitness industry loves to sell secrets. Secret workouts, ground breaking supplements, special fat-loss hacks. The real secret to success is simple: c onsistency beats intensity.

The best workout program in the world won't help if you quit after three weeks. The perfect diet won't matter if you can't stick with it. Success comes from showing up again and again until healthy habits become part of who you are. Our On Ramp Program is designed to help you build your foundation so you stick with your fitness routine, not just start it.

Final Thoughts

Starting a fitness journey can feel intimidating. You're entering unfamiliar territory, surrounded by uncertainty and a thousand conflicting opinions. You don't have to navigate it alone. At Strength Haven Athletics, our On Ramp Program provides the coaching, education, and personalized guidance needed to build confidence, create momentum, and help you see results sooner.

Fitness shouldn't feel like wandering through a maze. It should be a journey where you are handed the map towards your goal. Sometimes, the difference between success and quitting is simply having someone show you the way.

Helpful Tip

Before starting any fitness program, make sure you know exactly what your first month of training should look like. A clear plan removes uncertainty, builds confidence, and dramatically increases your chances of staying consistent long enough to see real results. Ready to get started? Book your No Sweat Intro session today.

The Truth About Fat Loss: Cardio vs. Strength Training

Wed, 17 Jun 2026 23:28:10 GMT

The Truth About Fat Loss: Cardio vs. Strength Training

A common goal many people walk into the gym with is fat loss. Whether you call it “losing weight” or “toning your body”, chances are the aesthetic you are looking for is more about fat loss (and muscle tone) than a specific number on the scale. Cue the great debate: Should I be doing more cardio or lifting more weights? Look around any gym and you will see people firmly planted on one side or the other - endless treadmill sessions or heavy strength workouts. Fat loss, however, is about understanding how both cardio and strength training work together and finding the right balance for you.

Cardio: The Calorie Burner

Cardio (running, biking, rowing, or even brisk walking) is often people’s go-to exercise for fat loss because it burns calories quickly , and it can feel like the most direct path to moving the needle in terms of how your clothes fit and changing the number on the scale.

Benefits of Cardio:

Immediate calorie burn: Cardio uses more calories during the workout itself, helping you achieve calorie deficit.
Heart health: Regular cardiovascular exercise improves endurance, circulation, and overall heart function.
Accessibility: You don’t need much experience or equipment to get started.

While cardio burns calories during the session, that is generally where it ends, and it doesn’t do much to preserve or build muscle mass . Muscle is a key player in long-term fat loss.

Strength Training: The Metabolic Booster

Strength training (lifting weights, using resistance bands, or even bodyweight exercises) doesn't always feel as sweaty or calorie-crushing as cardio, making it easy to overlook when it comes to changes in body fat percentage and body composition. The impact of strength training goes further than the instant benefits during your workouts.

Benefits of Strength Training:

Builds lean muscle: Muscle tissue burns more calories at rest than fat (therefore raising your basal metabolic rate - the number of calories your body needs to simply exist).
Boosts metabolism: After a strength session, your body continues to burn calories as it repairs and rebuilds muscle (the “afterburn effect”).
Improves body composition: You might not see the scale move dramatically (or it may even go up), but you’ll look and feel leaner, stronger, and more toned as your body begins to build muscle.

Strength training helps ensure that the weight you lose is fat and not muscle . This is crucial because losing muscle can actually slow your metabolism over time and contribute towards age-related complications.

The Common Mistake: Choosing One Over the Other

Many people fall into one of two traps:

Too much cardio, not enough strength leading to muscle loss, stalled progress, and plateaued results.
Only lifting, ignoring cardio which may limit calorie burn and cardiovascular health.

Fat loss is about what your body does all day, every day, not just what your body burns during a workout. It all comes down to balance in your fitness regimen. The most effective fat loss strategy combines strength training and cardio in a sustainable way.

Think of it like this: strength training builds the engine (your metabolism) while cardio spurs on the daily calorie deficit and drives cardiovascular health.

A Balanced Approach Might Look Like:

3–4 strength training sessions per week
2–3 cardio sessions (moderate or high intensity)
Daily movement (steps, activity, lifestyle habits)

This combination helps you to burn calories efficiently while still maintaining or building muscle and improving your overall health. Most importantly, balance helps avoid burnout and boredom around your workouts. Find exercise that makes you feel accomplished and fulfilled.

While workouts are important, remember that fat loss ultimately relies proper nutrition. Exercise can help build body composition and increase calorie deficit but how you fuel your body affects true changes in fat loss and muscle gain (especially protein intake). A plan you can stick to, building consistency over time and allowing your body to recover (with adequate sleep) will ensure long-lasting results throughout your life. No single workout style can “out-train” poor habits or inconsistency. A smart combination of strength and cardio is where sustainable change happens.

Find Your Balance

There’s no universal formula or “perfect” plan for fat loss. Your schedule, preferences, and goals all play a role. The key is to find a routine that challenges you, fits your lifestyle, and keeps you coming back. The “best” program is always the one you can stay consistent with.

Ready to Take the Next Step?

If you’re not sure where to start (or you feel stuck with your current routine) we can help.

�� Not a member yet?
Set up a No Sweat Intro Session . We’ll sit down, talk about your goals, and map out a personalized plan that works for you.

�� Already a member?
Book a Goal Review Session with a coach to make sure your training is aligned with where you want to go - and adjust if needed.

Real results come from the right plan and the right support. Let’s build both together. ��

What is Progressive Overload Anyway? And Why Does it Matter?

Thu, 11 Jun 2026 16:58:43 GMT

Progressive Overload Explained Simply (and Why It Matters)

If you have been around the fitness scene (or your algorithm knows you well enough), you have likely heard the term “progressive overload.” It sounds like one of those fancy fitness terms that gets thrown around a lot, but the concept is actually pretty simple.

Understanding progressive overload might be one of the most important things you can learn if you want to get stronger, build muscle, improve conditioning, or simply continue making progress in the gym.

Let's break it down.

What Is Progressive Overload?

Progressive overload means gradually asking your body to do a little more over time.

Your body is incredibly adaptable. When you challenge it with exercise, it responds by getting stronger and more capable. Once your body adapts to a certain level of stress, however, you need to increase that challenge if you want to continue improving.

Think about it this way:

If you picked up a 20-pound dumbbell today and it felt challenging, your body would need time to adapt to picking that weight up. If every day you picked up that dumbbell, it would start to feel easier as the days go on. Likewise, if you continue lifting only that same weight forever, your progress will eventually stall. To keep improving, you need to increase the challenge.

Progressive Overload Is About More Than Weight

One of the biggest misconceptions is that progressive overload only applies to weight training or adding more weight to your exercises. However, you can progressively overload your training in a variety of ways that have nothing to do with the number on the bar, or weight at all!

You can progressively overload your training by:

Adding weight (as described above)
Performing more repetitions
Completing more sets
Improving your technique
Moving more efficiently
Increasing training volume
Reducing rest periods
Completing the same workout faster
Improving range of motion

For example, if you squatted 135 pounds for 5 reps last month and now you can perform 135 pounds for 8 reps with great technique, you've gotten stronger even though the weight didn't change. Consider conditioning – if you could run 1 mile in 10 minutes last month but this month you can complete it in 9.5 minutes or recover faster, that is progressive overload!

Why It Matters

Many people come to the gym with goals like losing body fat, building muscle, increasing strength, improving athletic performance, or feeling healthier and more energetic.

Progressive overload is one of the key elements that drives those results. Without increased challenge, your body has no reason to continue adapting. These increases don't have to be dramatic. The best progress often comes from small, consistent improvements made over months and, most importantly, years.

Why Beginners Often Make Progress So Quickly

If you're new to strength or endurance training, almost everything you do creates a new training stimulus. This is why beginners often see rapid improvements in strength, endurance, and body composition.

However, as your fitness level improves, your body becomes more efficient. The workouts that once produced amazing results eventually become your new normal. (Cue the workout plateau and frustration!)

Folks continue doing the same workouts with the same weights and wonder why progress has slowed. The answer is to work smarter, not necessarily harder, by applying progressive overload in a structured way.

More Isn't Always Better

When people learn about progressive overload, they can assume they should add weight every workout. This is not a sustainable way to train.

Some days you'll feel great and set a personal record. Other days your body may need recovery, especially if you're balancing work, family, sports, and everything else life throws at you.

The goal is to create sustainable progress over time, not crush yourself every workout. Realistically, you will hit a wall with any exercise where you simply cannot add another pound to the bar, cannot move for any more reps, or can’t break that time on the clock.

This is where our coaches and trainers can help. We focus on long-term development, with short-term wins along the way. Small improvements repeated consistently will outperform random bursts of motivation every single time.

How We Use Progressive Overload at Strength Haven Athletics

One of the biggest benefits of following a professionally designed program is that you don't have to guess.

Our coaches build programming that gradually increases training demands while accounting for recovery, skill development, and individual ability levels.

Progressive overload is built into every program, whether you're participating in personal training, small group training, or group fitness classes.

The focus during some workouts may be increasing strength while others may emphasize work capacity, conditioning, movement quality, or skill development. The goal is always the same: help you make measurable progress safely and consistently.

What You Can Do This Week

The next time you come to the gym, take the pressure off. Instead of focusing on setting a new personal record or how you performed last week, focus on one small improvement.

Maybe that's:

One more rep than last week
Five more pounds on the bar
Better movement quality
Faster transitions during a workout
Finishing the Metcon under the time cap
Improved consistency with your attendance

Those small wins add up.

Fitness is all about steadily becoming a little better than you were yesterday. That is progressive overload in its simplest form, and it's one of the biggest reasons why our members continue to get stronger, healthier, and more confident year after year.

Ready to Start Making Consistent Progress?

If you've been trying to figure it out on your own and aren't seeing the results you want, we'd love to help.

Our coaching team can help you build a plan that matches your goals, experience level, and schedule.

You can get started with:

Small Group Training
Group Fitness Classes
Personal Training
A free No Sweat Intro to discuss your goals and find the best fit

Stop guessing and start progressing. The best time to begin was yesterday. The next best time is today.

We'd love to help you take that first step.

Athlete Spotlight - Anthony Lollo

Wed, 03 Jun 2026 22:29:17 GMT

"Find the right balance between doing things you're good at and enjoy, and the skills that take a lot more work."

If you’ve spent any time in the 5:30 or 6:30 classes, you know Anthony. He’s been a part of our community December 2016 with over 1,300 classes and counting! His on-ramp was with Mike Haggerty and his first official WOD on December 29th was a long chipper with 200+ double unders (that he didn't have at the time) and dumbbell snatches.

Outside the gym, Anthony is a Director of Data Science at the Yale School of Public Health, focusing on health economics. Most days are a mix of work, getting a workout in, and taking plenty of walks with his fluffy husky, Hunter.

Anthony began going to the gym while he was in grad school, and looking for a way to break up long days in the lab and at the computer. He didn’t have much of a fitness routine (and had never touched a barbell) before CFNH/Strength Haven. He didn't have much experience so he was looking for a more structured routine.

Through the years Anthony has stuck around for the coaching and the people. The movements didn’t come easily at first - he says he struggled with most barbell movements and his early power cleans were rough - but the coaches continued to support him and he kept showing up. Now, Anthony has some of the cleanest moves in the gym!

Anthony is most proud of the consistency he has built into his routine with going to the gym. He says it is "[in] large part due to how great the community is. Going to the gym and hanging out with the usual crowd at 5:30 or 6:30 is just fun!"

Since joining, Anthony’s gotten stronger and feels healthier overall. Most importantly, training is just something he does now. It’s built into his life (and his husband, Ryan, has gotten back into the routine with him, too).

His advice to new members, “There are a lot of movements, and it takes time to get good at all of them. Find the balance between the things you enjoy and the ones that challenge you.”

Yes, You Could Use Personal Training

Wed, 27 May 2026 15:18:50 GMT

And this means you, group fitness faithfuls and open gym heroes.

Personal training is not just for professional athletes or reserved for the wealthy individuals of the world who cannot be bothered to “slum it” with gen pop at the gym. It’s for everyone. Yes, that means you, group fitness faithful!

When I first dipped my toe into the gym world, I could not understand paying another person to watch me exercise. Personal training is not just “paying for a friend” at the gym or for someone to keep you company (though the friendship that can develop with your personal trainer can be a nice bonus). Personal training means having an expert guide you from where you are to where you want to go with a well-thought-out plan.

Professional Guidance for Your Goals

If you knew how to achieve your fitness goals, you wouldn’t be looking on YouTube or asking ChatGPT how to [insert exercise or progressive program here]. Those are excellent resources when you need a quick review of how to perform a movement, or even to ask, “what accessory movements complement my back squat workout?” but both resources lack the human element necessary to make consistent progress over time.

Your personal trainer is there to identify your starting point and your weaknesses. For example, they watch you perform a Cossack squat and tell you where your feet need to be based on your anatomy, if your knees are tracking correctly, or if you are using an appropriate weight to make progress. They hear your feedback and make adjustments on the fly to ensure you are moving safely and efficiently.

An Expert in Their Field

A personal trainer (who has taken the time to receive certification and complete an internship) is an expert when it comes to human mechanics, how the body responds to exercise, and program design. Think of it this way - would you ask Copilot to treat your illness or rely on YouTube for a major legal matter? No. You would talk to a doctor or a lawyer - someone trained to ensure the best outcome. Why should your fitness goals be any different?

Your personal trainer has a trained eye to identify movement patterns, ensuring you are moving in a way that both protects your body and produces results. They know what loads yield strength gains over time, which exercises will target the areas you need most, and how to properly challenge your body so you continue to progress.

Why keep throwing spaghetti at the wall and hoping something sticks when you have experts ready and willing to give you the map?

It’s Not All or Nothing

There is a misconception that you either work with a trainer all of the time or not at all. The truth is that personal training can be whatever you need it to be. There is no one-size-fits-all approach.

A Regular, Standing Appointment

If you’re someone who thrives on accountability (or knowing there is money on the line), personal training can be exactly what you need. It can be highly motivating to know someone is waiting for you to show up (and that skipping means money wasted).

There are clients who have been regulars in my book from day one for a variety of reasons - from accountability to simply wanting consistent, one-on-one feedback.

Just for a Season

Maybe you’re brand new to the gym, coming back from an injury, or trying to figure out how to move postpartum. Personal training is a natural next step.

We pride ourselves on meeting people where they are in group classes, but one-on-one coaching cannot be beaten. Your trainer is there to build your confidence before you jump fully into the group space and to ensure you are equipped to succeed. You may not need a trainer forever, and that’s okay. The goal is to help you “fly the nest” and thrive.

As-Needed Sessions

This is for you, group fitness regulars and open gym heroes. You may not need help showing up, but what about that lift that just won’t click? Or the fact that your unassisted pull-up still feels out of reach?

A single 50-minute session with a trainer’s undivided attention can be the difference between being stuck at the same deadlift weight and finally breaking through that plateau. Strategic check-ins help refine technique, improve efficiency, and keep progress moving forward - not just for competitive athletes, but for anyone who wants more out of their time in the gym.

Flexibility in Your Schedule

Personal training is one of the most flexible ways to work with a coach. Group class schedules are often fixed, only shifting for holidays or broader demand. But your life may not fit neatly into those time slots.

Whether it’s a demanding job, kids at home during peak hours, or an unpredictable schedule, personal training adapts to you. It allows you to prioritize your fitness without forcing the rest of your life to bend around the gym.

Conclusion

At the end of the day, personal training is an investment, not just in your workouts, but in your progress, your confidence, and your long-term health. It’s not just about needing help, it’s about choosing to move forward with purpose instead of guessing your way through it.

Whether you commit to regular sessions, work with a trainer for a season, or drop in occasionally for guidance, there is a version of personal training that fits your life.

You don’t have to figure everything out on your own. You don’t have to stay stuck. And you don’t have to earn the “right” to work with a trainer.

Yes, you could use personal training. And more importantly, you deserve the support, expertise, and results that come with it.

Ready to stop spinning your wheels and get started? Schedule your personal training assessment today and take the guess work out of your training.

Athlete Spotlight - Amanda Riccitelli

Tue, 19 May 2026 15:19:23 GMT

“Don’t be afraid to get out of your comfort zone - and trust the journey.”

Amanda Riccitelli is a great example of what consistency and commitment look like in real life.

A full-time school social worker and part-time private practice therapist, Amanda balances a demanding career while continuing to prioritize her fitness. She’s been doing CrossFit since 2016 and joined the CF New Haven community in 2020, later transitioning with us to Strength Haven Athletics in 2023.

During Covid, Amanda was searching for a gym that had a good community and coaching that helped her keep progressing towards her fitness goals.

Since then, Amanda has continued to build both physical and mental strength; she says she is in the best shape of her life, with a level of confidence and energy that carries into her work and daily routine. "I loved Strength Haven since the start! I love how the staff helps with your fitness goals and I love how involved the community is there."

Amanda has dialed in her nutrition which has helped her be successful in and outside of the gym. Her progress shows up in the details - personal recordss, new skills, and steady growth over time. She has also taken that work beyond the gym floor, showing up and crushing several local competitions along the way.

What stands out most, though, is her consistency. Amanda continues to show up week after week, putting in the work and trusting the process.

Her advice?

“Don’t be afraid to get out of your comfort zone - and trust the journey.”

Earned, Not Given: Introducing Our Level 2 Strength & Conditioning Class

Wed, 13 May 2026 23:47:51 GMT

The next step for advanced Strength & Conditioning athletes

Strength Haven Athletics is the place where people come to get stronger, move better, and train with purpose. Our focus is on meeting athletes where they are - beginners, everyday gym class heroes, and competitors – and helping them achieve their fitness goals. After over a year of brainstorming, planning, and hashing out logistics, we are stoked to announce the next progression in our group training offerings: Level 2 Strength and Conditioning.

What is Level 2 Strength & Conditioning

Simply put: Level 2 Strength and Conditioning is an hour-long, weekly class for athletes ready to dig in and focus on more technical gymnastics and barbell movements at higher intensities. Whether you’re looking to enter competitions or just take your personal fitness goals to the next level, this class is for you.

We see the progress that happens in our classes every day: the first unassisted pull ups, the handstand progressions, heavier lifts, better barbell handling, you name it. The reality, though, is that for those looking to progress faster, you’ll need to spend more dedicated time working on these higher-level skills.

The idea for a “level 2” class first presented itself a little over a year ago as more athletes began prepping for CrossFit and other functional fitness competitions, needing more time to work on movements like bar and ring muscle ups, overhead squats, handstand walks, snatches, etc. We also knew that some athletes wanted to focus on these skills but have no desire to compete, so a “comp team” training time didn’t quite make sense. Thus – our Level 2 Strength & Conditioning class took shape.

We are grateful to have coaches like Ray, who has more than a decade of experience competing in CrossFit and functional fitness competitions. He knows what it takes to consistently achieve the skills needed to qualify and compete. He has built out the roadmap for this Level 2 class to ensure that athletes who ready to take the next step will see the progress they want.

So What’s the Plan

The Level 2 Strength & Conditioning class will take place on Sundays at 10am (for our other 10am attendees, don’t fret, we have a plan for you, too!) These classes will be similar in structure to our normal Strength & Conditioning classes with time for skill work followed by a metcon to round things off. Each section of the class will be taken to the next level of difficulty or intensity.

The class program is designed around 4- to 6-week movement cycles, with an alternating the emphasis between pushing and pulling movements, and will include a higher-skill metcon. Athletes will also be offered weekly “homework” to complete during the week to keep progressing towards the skill they are working on. As with all classes, scales are available to meet you at your level (with some limitations – see below).

What This Looks Like – Progression 1 – Beginning May 31

Let’s put a little more meat on these bones. Our first progression will focus on pulling – specifically on pull ups and dead hangs. Skill work will focus on becoming more efficient in kipping pull ups and developing butterfly pull up skills and endurance. Classes will take roughly 20-30 minutes to build athlete ’ s ’ skill set s here.

Class will then progress into the weekly metcon which will continue to incorporate gymnastics and barbell movements as well as other odd objects (thinks sandbags and worms) and at higher intensities to build athletes’ endurance and proficiency.

After those first 4-6 weeks, the program will shift to a push focus with handstand push up skills. The pulling work is a secondary focus and incorporated more into the metcon side of the program. Progression 3 will then go back to the pull-up bar but focus on muscle ups andt toes to bar under fatigue. You get the idea?

More focused time on specific movements means more proficiency, period.

Who Is This For

Th e Level 2 class, unlike the majority of our other classes, is not for beginners or folks “just looking to get in a workout.” Athletes need to be prepared for a program that will push their skill sets and endurance thresholds. You do not need to be (or have a desire to be) a competitive athlete to participate.

To participate, athletes should have 6 or more unbroken kipping pull ups, a handstand hold (wall assisted is ok), and a good grasp on the Clean & Jerk and Snatch. Barbell programming will be based on an athletes’ 1RM percentage, so it is ideal for athletes to know their max for Clean, Jerk, and Snatch. In general, if you are regularly clicking the “Rx” button while practicing good movement standards, and looking to check that Rx+ box more often, then you should fit in just fine.

If this class appeals to you, but you are unsure if you are ready, talk to Ray, Torrie, or Mike, and they can answer questions or schedule a goal review session to create a plan to get you there.

This Isn’t For Me – What Do I Do on Sundays?!

If this class is just not for you, but you love your Sunday endurance workouts, we’ve got you covered! Katie’s 8am HYROX Endurance class isn’t going anywhere! You can still expect 60 minutes of movement in her classes, building your overall strength and endurance. Additionally, we are launching a regular 9am Strength & Conditioning class on Sunday mornings. This class will be the usual programming you have come to love on Sundays, getting you moving and sweating to get rid of those Sunday scaries.

How Do I Join?!

If you are already a member and meet the prerequisites detailed above, then you can join at any time, just sign up as a regular class in Wodify. If you are not yet a member but this is right up your alley, reach out to us or schedule your no sweat intro session so we can get you started!

We are excited to see where this next level of strength and conditioning training takes our athletes and we hope you are, too! Reach out to your coaches if you have any questions not answered in this post.

How Cardio Training Benefits Strength Training

Wed, 06 May 2026 01:10:57 GMT

Being a strength athlete doesn't mean you shouldn't do cardio

Last week, we told you all about why runners need to strength train, but what about lifters? Okay, you don’t need to run necessarily, but you do need to train one of the most important muscles in your body: your heart. To put it (very) simply, the heart works to pump blood to all parts of the body, delivering oxygen and nutrients to your organs. Without it, you’re dead. Literally.

Before you roll your eyes and scroll past, I am a strong believer in making your main form of exercise the one you enjoy, while adding in the things you need. Do you love to run or do yoga? Then run or do yoga - and add in some strength training a couple of times a week to stay balanced. Do you love to lift heavy or chase a pump? Then lift heavy or chase that pump - and add some cardio a couple of times a week. See the pattern?

Strength training is extremely beneficial for building strong bones and joints that will last long into your later years. But that won’t do you much good if you’re winded from walking up the stairs or can’t run after your kids (grandkids, pets - whoever fits that role in your life). If you are a competitive strength athlete, adding cardio to your training routine helps ensure you can push your body’s limits for decades to come.

Bracing Under Heavy Load

When you put your body under heavy load, it’s not just your muscles and bones working hard. When you brace and hold your breath during a heavy lift (also known as the Valsalva maneuver) your blood pressure and heart rate drastically increase, placing significant demands on the heart and connected blood vessels. Building a strong heart ensures your body can tolerate this type of pressure, and the extreme fluctuations in blood pressure, while lifting heavy.

Recover After Working Sets

Ever wondered why you start breathing heavily, your heart races, or you feel shaky after a heavy lift or large set? Powerlifters and weightlifters joke about the “sneaky cardio” of these sets, but it’s not entirely untrue. The increased blood pressure from a prolonged brace, reduced oxygen from breath-holding, and the high oxygen demand from muscle recruitment all play a role.

Once your body is able to relax, your respiratory rate increases. Your lungs work harder to bring oxygen in and remove carbon dioxide. Your heart pumps faster to deliver oxygen to working muscles so they can recover and keep moving. When your cardiovascular system is healthy, this “out of breath” feeling subsides more quickly and you’re ready for the next set (lifters: this is also why your coach makes you rest between sets). A weakened system, however, takes longer to recover.

How Cardio Exercise Benefits Strength Training

Long-term strength training teaches your muscles to move more efficiently, demanding less oxygen while producing less carbon dioxide. Regular cardiovascular training strengthens your heart and lungs, improving overall circulation. These two systems work hand in hand to support athletic performance.

Faster Recovery Between Sets

A strong aerobic system increases your work capacity and improves your recovery rate between sets. Cardio training generally lowers your resting heart rate and teaches your body to deliver oxygen more efficiently. This allows you to work harder for longer periods and recover faster between sets.

Better Nutrient Delivery to Your Muscles

Cardio training conditions the body to deliver nutrients more efficiently to muscle tissue, which helps reduce soreness between workouts. If your coach has ever told you that your body will adapt to training and soreness will decrease over time, this is one reason why. As exercise places repeated demands on the body, the body adapts. Adding light cardio after a heavy lifting session or on an “active recovery” day increases blood flow, improving nutrient delivery to muscles and helping reduce soreness and fatigue.

Lower Risk of Disease

Both cardio and strength training lower your risk of disease in different, complementary ways. Strength training builds muscle mass, improving blood glucose storage and usage. Cardio training helps muscles absorb glucose and convert it into energy. Together, they decrease the risk of Type II diabetes and improve insulin sensitivity.

Strength training also reduces the risk of heart disease, stroke, and high blood pressure by lowering the likelihood of metabolic syndrome through increased muscle mass. Cardio training complements this by keeping the heart and blood vessels strong enough to handle daily demands or, for strength athletes, the stress of loading and moving hundreds of pounds in a single session.

Conclusion: Strength and Cardio Are Two Sides of the Same Coin

When it comes to taking your strength training to the next level and truly rounding out your fitness routine, cardiovascular training should be part of the equation. This doesn’t require a total overhaul of your program, just small additions like a light cardio finisher after some training sessions or getting your heart pumping a bit more on non-lifting days.

Test Your Cardio Capacity

VO₂ max testing, along with other biomarkers, can be valuable tools for understanding your long-term health and determining what is (or isn’t) working in your fitness routine. That’s why we’ve partnered with VO Health , a New Haven–based company focused on developing advanced biomarkers to measure healthspan, longevity, and physiological resilience.

VO Health matches our philosophy of measuring and improving how the body performs, adapts, and recovers, focusing on overall health and performance rather than simply reacting to disease. Sign up for your free VO₂ max test with VO Health right here at Strength Haven Athletics on June 14th and 15th .

Why Strength Training Makes Running Feel Easier - Even at the Same Pace

Thu, 30 Apr 2026 00:55:31 GMT

Make running feel more effortless by getting stronger.

Running is supposed to give you that floaty , wind‑in‑your‑face, “look at me gliding like a gazelle” feeling. Yet for many runners, it can feel more like trudging through invisible mud. Same pace, same route, same playlist - yet it somehow takes twice the effort. When runs feel harder than they should, most people assume the fix is simple: run more. Add mileage. Add pace work. Add early mornings you definitely didn’t sign up for. There is a better way that doesn’t demand extra miles or sacrifice your knees to the pavement gods: strength training. This is the not‑so‑secret weapon that makes running feel easier , smoother, and less draining on your energy stores, even when your pace doesn’t change.

Your Legs: The Runner's Power Plant

Picture your body as a power plant. Every step you take is a little electricity output. When your muscles are weak, you’re basically running on an aging generator powered by three squirrels and a questionable rubber band. When you strengthen your muscles, you upgrade to a high‑capacity system and get less effort for the same output . That’s why two runners can run side by side at the same pace, yet one looks like they’re smooth sailing while the other looks like they're reenacting a tragic scene from a survival documentary. Stronger muscles generate more force with less cost.

Stronger Muscles = Lower Energy Drain

Every stride (i.e. every running step you take) requires force. If your muscles can’t produce enough force to drive your forward, your body compensates by recruiting extra muscles, using more oxygen, and increasing overall fatigue. Strength training builds the tissue that propels you forward:

Glutes that propel you forward and stabilize your pelvis
Hamstrings that transfer force through your legs while propelling and braking when needed
Calves that bounce you off the ground and are conditioned to absorb shock from each stride

When your muscles are stronger, you don’t work as hard. The same pace feels lighter, and smoother...which is the whole point.

Fatigue Breaks Down Form (And Form Breaks Down Everything Else)

Even the most beautiful runner’s stride can eventually fall apart under fatigue. It starts with a little hip wobble, then shoulders roll forward. Arms cross the body and the torso collapses. Suddenly your stride looks like that shopping cart that won't quite move in a straight line. This happens because strength holds your form together.

Weak Core + Weak Hips = Energy Leaks Everywhere

When the muscles around your spine, pelvis, and hips are unable to support the demands of a running session, your body leaks energy elsewhere. In other words, energy is wasted instead of being effectively converted into movement. You lose:

Stability
Alignment
Power transfer
Your will to live (ok maybe not...but depends on who you ask)

Strength training reinforces those zones so they stay engaged even during mile 10, 12, or 20. A stronger core isn't about six‑pack abs—its about maintaining a stable trunk that anchors your stride. Stronger hips that keep your knees tracking straight and your feet landing where they should, not wherever gravity tosses them. When your form takes longer to fatigue, your pace stays steady and your effort stays manageable.

Why This Matters for Your Running

Here’s the not-so-secret: You don’t have to become a powerlifter or spend hours in the gym to feel this difference. Just a couple weekly sessions of compound lifts (yes, just the classics) can make running feel noticeably easier:

Squats
Deadlifts
Lunges

These movements teach your body to generate force, stabilize under load, and coordinate your muscles so running becomes a natural extension of your strength instead of a test of your survival. The best part is you don’t need to chase huge numbers or fancy, complicated exercises. Moderate loads produce big changes in running economy. Your pace stays the same, but your perceived effort drops.

Conclusion: Make Running Feel Effortless by Getting Stronger

If you want running to feel easier (not just faster or stronger), strength training is the key. Strong muscles support powerful strides, efficient movement, and stable form under fatigue. All of that adds up to a smoother, lighter, more enjoyable run. Your legs don’t necessarily need more miles - they need more muscle. Build the strength, and the flow will follow.

Our Advice: Start with two 30-60 minute sessions per week of compound lifts like squats, deadlifts, and lunges. Prioritize good form and progressive resistance, and you’ll notice changes in how your runs feel within a few weeks. Our trainers do the mental lifting for you, writing and guiding workouts so you can focus on running with ease instead of getting lost in the latest gym-fluencer post about the best workout. Schedule your no sweat intro session today to start running easier.

Are You Ready to Compete?

Thu, 16 Apr 2026 14:15:06 GMT

So you want to compete - are you ready?

A question I have been asked often throughout the years is, “How do I know if I am ready to compete?” Generally, this comes from my powerlifting clients, but I strongly feel that the answer across powerlifting, Olympic weightlifting, and functional fitness competitions remains the same. The answer comes in the form of a few questions:

Do you want to compete?
Can you complete the necessary lifts or movements to competition standards?
Are you willing to put in the work to prepare for competition and listen to your coach’s guidance?

If the answer to all of those questions is “yes,” you’re ready to compete!

There is a false belief held by many beginners that you need to be able to lift a certain amount of weight or perform at a certain level to be welcomed into competition, but that is simply not true. It can be a big, scary step to get on the platform or competition floor for the first time, but chances are the people you are most nervous to compete with are thrilled to have you there and are cheering you on. Let’s explore those three key questions a little deeper.

Do You Want to Compete?

Although I think all three questions are equally important, do you want to compete? is the initial spark that needs to be lit in an athlete’s heart before the other pieces of competition prep can even be considered.

As a coach, I can identify someone I want to see on the competition floor or someone I think would perform well—but if it’s not something they want to do, then it’s a moot point. It is my job as a coach to help athletes achieve their individual goals, not build my portfolio by forcing someone to train in a way that does not serve them.

Likewise, if an athlete tells me they want to compete, then let’s freaking go! This doesn’t mean they’re ready to hop on the floor tomorrow, but it does kick off a new, higher standard I will hold them to in order to get competition-ready—which leads nicely into the next point.

Can You Complete the Necessary Lifts or Movements to Competition Standards?

I do not care if you are hitting the platform with the heaviest squat in your weight class. I care that you can perform to the necessary standards to make whatever you put on the floor count. You can lift 30 kg or 300 kg—if it’s your best and it’s performed to standard, then I am a proud coach.

Winning is great, don’t get me wrong. I am a competitor through and through and love a spot on the podium—but sometimes other people show up stronger, faster, or more skilled. If you’re always the best in the room, where’s the fun in the challenge? The best and longest-lasting competitors are the ones who understand how to win and lose well: those who put their best out there every time and accept that sometimes their best may not be enough to win.

If you are ready to compete in theory , you also need to be ready to compete physically . If you cannot perform the necessary lifts or movements to competition standards—and the event does not have a “fun” or “foundational” division—then you’re not quite ready yet. I would not be a good coach if I put someone on the platform who cannot squat below parallel, lock out a deadlift, and so on.

There is no joy in putting someone on the floor only to watch them struggle because judges are constantly calling “no rep.” If your coach tells you that you aren’t ready yet , it’s because they care and want you performing your best on competition day. Are you willing to trust your coach to get you to that big day?

Are You Willing to Put in the Work and Listen to Your Coach’s Guidance?

Competition prep is not easy. Athletes spend countless hours training, being mindful of nutrition, and prioritizing recovery. If you’re not willing to put in the work, then I’m not going to waste either of our time coaching you through prep and competition.

During prep, you should expect at least three days (though more often four to five) of dedicated programming and a focused recovery plan. This means showing up to your workouts regardless of how you feel and planning your weeks to ensure you have the time to put in the work. For some, that may mean an earlier bedtime; for others, saying “no” to extra physical activities or social events. It might mean dialing in nutrition—upping protein and carbs or eliminating alcohol.

Yes, competition is fun and encouraging—but it is also work . You’re allowed to complain to me about being tired, sore, or unmotivated as long as you still show up and do the work .

As your coach, I’m there to support you throughout the process. Sometimes that support looks like tough love (“I know it’s hard. It’s supposed to be. Do your set.”), and sometimes it looks like adjusting the program. Communication is key, especially deeper into prep when fatigue compounds and your mental game isn’t at its sharpest.

So ask yourself:

Are you ready to make the necessary changes?
Are you willing to show up no matter how you feel?
Can you communicate with your coach and accept tough love when it’s needed?

Sign Up and Do the Damn Thing

If you’re still feeling the itch to compete after all of this, stop dragging your feet. Sign up. Tell your coach you’re in. Do the damn thing.

As a competitive athlete for much of my life, I know the drive to compete, the frustrations of prep, the anxiety of stepping onto the competition floor, the exhilaration of performing well, and the crash that comes after it’s all over. Every part of that journey matters—and there is a space for you in it if you want it.

Ready to kick off your competitive journey? Schedule your goal review or no sweat intro today! We will match you up with a coach if you don't already have one and put you on the path to success.

Start 'Em Young: Teaching Kids to Build Healthy Exercise Habits

Mon, 06 Apr 2026 17:27:56 GMT

Start ‘Em Young: Teaching Kids to Build Healthy Exercise Habits

Many of us likely dabbled in sports as kids but, if you’re like me, probably never developed a well-rounded, year-long routine. Most of us don’t truly find our “groove” in the gym until our late teens or early adulthood. Still others may not get started until later in life, when our bodies change and we know it is time to take control to be able to live our best lives.

Research continues to show that early, consistent exposure to the gym and healthy training habits at a young age set kids up for success as they age. From developing positive associations with exercise to reducing risk of injury and disease, youth strength and conditioning training, not just sport-specific training, is an integral part of developing healthy young adults.

Benefits of Youth Resistance Training

When people hear “strength and conditioning for kids,” they often associate the term with extreme fitness documentaries or old fears about stunting children’s growth. In reality, the forces placed on joints of young athletes in regular sports participation may be greater and harder to predict than an appropriately designed youth training program. Exercise scientists and clinicians agree that resistance training in children and adolescents is safe and effective when the program is appropriately designed (considering the maturity and abilities of the participants) and supervised by a qualified professional.

Injury Risk Reduction

One of the biggest benefits of youth training is actually keeping kids in the game .

A well-rounded strength and conditioning program helps build coordination, balance, and body awareness. Kids learn how to land, decelerate, and control their bodies—skills that directly translate to sport and everyday life. They will also strengthen their bones, muscles and connective tissue to lower the risk of injury as their bodies grow.

Instead of only practicing sport-specific movements, often leading to overuse, they build a more complete athletic foundation. This is especially important as kids begin to specialize in one sport earlier in life.

Stronger Bone Density & Long-Term Health

Resistance training—whether that’s bodyweight movements, light external load, or even things like jumping and sprinting—helps stimulate bone growth. This is critical for increasing bone mineral density in children and adolescents, leading to stronger bones now and later in life. This sets the foundation for decades to come, reducing the risk of conditions like osteopenia and osteoporosis.

Young athletes are not just training for the next season; they’re training for the next 50 years.

Decreased Risk of Obesity

Kids who feel confident and capable in a gym environment are far more likely to stay active as they get older. Creating a positive relationship with exercise early facilitates this relationship with exercise. Consistent exercise and balanced nutrition play a major role in maintaining a healthy body composition and reducing the risk of obesity.

Most importantly, this reframes exercise as something they get to do, not something they have to do.

Increased Insulin Sensitivity

Strength training improves how the body processes and uses energy by using and creating more muscle tissue. Better insulin sensitivity means the body is more efficient at managing blood sugar levels, which plays a key role in preventing metabolic diseases like type 2 diabetes.

While that might sound like something we only worry about in adulthood, these adaptations start early, and the habits that support them are the bedrock of building healthy teens and adults.

How to Start

The goal with youth training isn’t to create mini elite athletes overnight (or at all!). The goal is to build confidence, competence, and consistency.

Here’s where I recommend starting:

1. Find the Right Environment

Not all training is created equally. This is especially true for kids.

Look for a coach or program that understands youth development not just physically, but psychologically. Kids aren’t just smaller adults. They need coaching that meets them where they are, keeps things engaging, and emphasizes learning over performance.

A good youth program should focus on:

Movement quality over the amount of weight lifted
Skill development (squatting, hinging, pushing, pulling, running, jumping)
Encouragement and confidence-building
Age-appropriate structure and expectations

Kids should be challenged while being supported by their coach.

2. Build a Sustainable Schedule

More is not always better. Young athletes are already juggling school, organized sports, and a social life.

Keep it simple: two days per week is often enough to see benefits and build consistency. The goal is to add structure without creating stress or burnout. Consistency beats intensity every time.

3. Keep It Fun (Yes, Really)

If kids don’t enjoy the process, they won’t stick with it.

That doesn’t mean it’s all games, but it should feel engaging. Good coaching blends structure with variety, challenge with success, and effort with enjoyment.

When kids leave feeling accomplished, they come back wanting more.

4. Focus on Progress, Not Perfection

Kids don’t need perfect technique on day one. They need reps, exposure, and good coaching.

Celebrate small wins:

Moving better than last week
Trying something new
Showing up consistently

Confidence is built through evidence or clear progress. Pointing out the small wins like improved technique helps young athletes see their improvement without putting too much emphasis on competition. Those small wins add up quickly.

The Bigger Picture

Youth training isn’t about chasing early competitive performance or pushing kids too hard, too soon. It’s about giving them tools to move well, stay healthy, and build confidence in what their bodies can do.

When done right, strength and conditioning training becomes a foundation for life, not just a supplement to organized sports practice. The earlier we can introduce that foundation, the more successful young athletes are.

Your Fitness Goals Should Change as You Age

Mon, 30 Mar 2026 16:59:34 GMT

What most people don't realize about fitness - your goals should change as you age

A 42-year-old walks in to a gym (no this isn't the start of a bad joke) and starts training exactly the way they did at 24. Same workouts and intensity. Same expectations about how it will feel and the results they will receive. Then, when it stops working, they assume something is wrong with them or that "it's all downhill now."

Here's the truth: nothing is wrong with you. The problem is that your fitness goals never evolved with your lifestyle. Fitness isn’t meant to stay frozen in time. It’s more like a long road trip than a single destination. The scenery changes. The terrain shifts. And if you keep driving like you're still on the highway when the road turns into mountain switchbacks, things get messy.

As we age, our responsibilities and priorities change. Our bodies change and our fitness goals and routines should shift, too.

The Problem: Doing the Same Workouts Forever

Most people start their fitness journey in their 20s when the goals are often simple and loud:

Build muscle
Look good
Lift heavier weights
Run faster
Challenge your body

There’s nothing wrong with those goals. In fact, they’re great motivators. Bodies in their 20s are still fresh and learning how to use their full potential. They recover quickly and are surprisingly tolerant of the abuses we throw at them. You can stay up late, eat questionable food, sleep five hours, and still crush a workout the next day.

But eventually, life begins adding a little… mileage. Careers grow, families expand, and sleep becomes a precious commodity. Y et many people keep chasing the exact same training goals they had years ago and frustration begins to creep in.

Workouts that once produced dramatic progress start producing soreness, fatigue, and the occasional mysterious knee noise that sounds like stepping on bubble wrap. And no, i t’s not because you’re “getting old.” It’s because you’re using a strategy designed for a different stage of life.

The Shift: From Performance to Longevity

As you move through life, the purpose of fitness slowly evolves. It often follows a pattern like this:

In Your 20s: Performance and Appearance

Your focus is usually external. Bigger muscles, faster times, beating personal records, and maybe even visible abs. You’re exploring your physical limits and discovering what your body can do. It’s exciting, competitive, and sometimes a little reckless—in the best way.

In Your 30s: Balance and Sustainability

Life becomes busier. You might still love intense workouts, but now they have to coexist with work schedules and responsibilities, family life, limited time, and increased stress. Fitness becomes less about dominating the gym and more about fitting into real life. Efficiency and recovery matter more at this stage in life. Suddenly you regret all those naps you fought as a child.

In Your 40s and Beyond: Strength for Life

At this stage, the focus shifts toward l ongevity. Fitness becomes the tool that allows you to s tay strong and independent, p rotect your joints and bones, m aintain energy and mobility, and k eep doing the activities you love. Instead of chasing extreme performance, the goal becomes resilience. You’re likely no longer training for the next challenge, but for the next 30 years.

The Hidden Danger: Fighting Your Body

One of the biggest mistakes people make is trying to force their body to behave like it did decades earlier.

This usually leads to two frustrating outcomes:

1. Constant Injuries

Ignoring recovery, mobility, and joint health can turn small aches into long-term problems. Suddenly you’re not just sore. Y ou’re sidelined.

2. Burnout

When workouts feel like punishment instead of progress, motivation easily disappears. Fitness starts to feel like another exhausting obligation instead of something that supports your life. But when you adjust your training to match your stage of life, y our body starts responding and energy returns. Strength improves. Consistency becomes easier. Instead of fighting your body, you’re finally working with it.

What Smart Training Looks Like as You Age

Evolving your fitness goals doesn’t mean giving up intensity, big goals, or things you enjoy. Evolving means shifting your priorities toward what matters most long-term. This often includes focusing on:

Strength Training and maintaining muscle mass
Supporting joint health
Protecting bone density
Mobility and Movement Quality
Keeping joints healthy and reducing injury risk
Improving posture
Recovery - Better sleep, stress management, and strategic rest days
Consistency
Sustainable routines with workouts that fit your lifestyle
Progress measured over years, not weeks

In your early years, fitness is about building the engine. Later in life, it’s about maintaining the entire vehicle so it keeps running smoothly for as long as possible.

The Long Game

The most successful people in fitness aren’t the ones who trained the hardest for six months - They’re the ones who kept showing up for 30 years. They adjusted their workouts when life demanded it and shifted goals when priorities changed. Successful people treated fitness as a lifelong practice instead of a temporary project. A s a result, they’re still moving well, feeling strong, and enjoying life long after others have slowed down.

Co nclusion: Ask a Better Question

If you’ve been feeling frustrated with your workouts lately, the solution might not be to push harder but to stop for a second and reassess your goals. Ask yourself one simple question, “What does my body need most right now?” Maybe the answer is strength. Maybe it’s mobility or consistency after a chaotic year.

Fitness isn’t about chasing the version of yourself from 20 years ago. It’s about becoming the strongest, healthiest version of yourself today—and setting up the version of you 20 years from now for success. T he real goal of fitness isn’t just looking good for a season. It’s building a body that carries you powerfully through an entire lifetime.

How Group Classes Help Me Stay Consistent in the Gym

Mon, 16 Mar 2026 14:12:26 GMT

Consistency in the gym matters more than the perfect workout.

Consistency is the golden ticket in fitness.

Not the perfect workout program.

Not the fanciest equipment.

Not even the most motivated mindset.

Consistency.

Yet for most people, consistency is the hardest part of the entire journey. You start a new workout routine with enthusiasm. Maybe even a brand-new pair of training shoes. The first few weeks feel great.

Then life shows up.

Work deadlines pile up. Energy dips. The couch begins whispering sweet promises of comfort. And suddenly, skipping the gym becomes very easy.

This is where many fitness routines quietly fade away.

But over the years, I’ve noticed something interesting: people who take group fitness classes tend to stay consistent far longer than those who train alone.

And the reason has less to do with the workout itself—and more to do with accountability and community.

Motivation Is a Fair-Weather Friend

Motivation is wonderful… when it’s around.

But motivation is also wildly unreliable. It’s like a training partner who only shows up when the weather is perfect.

One day you feel unstoppable.

The next day you feel like a potato wearing sweatpants.

If your fitness routine depends entirely on motivation, it will eventually collapse. Life is simply too unpredictable.

Group fitness classes help solve this problem because they introduce something far more reliable than motivation:

Accountability.

When you train in a class environment:

Coaches notice when you’re absent
Classmates expect to see you
The energy of the room pulls you forward

Suddenly skipping a workout doesn’t feel like quietly slipping out the back door—it feels like missing a team practice.

That subtle shift changes everything.

Instead of asking yourself, “Do I feel motivated to work out today?”

The question becomes:

“Am I going to show up for my class?”

And showing up is half the battle.

Friendly Competition Is Rocket Fuel

Something magical happens when people train together.

You might start the workout planning to take it easy… but then you glance over and see someone next to you grinding through the same challenge.

They’re breathing hard.

Their face looks like they’re trying to solve a difficult math equation.

But they’re still moving.

And suddenly you think:

“Alright… I can push a little harder too.”

Group workouts naturally create friendly competition .

Not the toxic, chest-thumping kind. The healthy kind that quietly raises everyone’s effort level.

You run a little faster.

You hold the plank a little longer.

You pick up the slightly heavier dumbbells.

It’s the difference between jogging alone through a quiet park… and running in a race where the crowd is cheering.

The environment lifts you.

Working Out Alone Can Feel Like a Chore

Let’s be honest: the gym can sometimes feel like another item on the to-do list.

Take out the trash
Answer emails
Go to the gym

When workouts feel like chores, skipping them becomes very tempting.

But group classes change the entire emotional experience of training.

Instead of walking into a silent room full of strangers wearing headphones, you walk into a familiar environment where people greet you.

You begin recognizing faces.

The early-morning regular who always arrives first
The person who loves kettlebells a little too much
The coach who somehow remembers everyone’s name

Over time, something subtle but powerful happens.

The gym stops feeling like a task.

It starts feeling like a place you belong .

And humans are remarkably consistent about showing up to places where they feel connected.

The Power of Shared Struggle

One of the fastest ways to build camaraderie is through shared effort.

There’s something oddly bonding about finishing a brutal workout with a group of people who are just as sweaty and out of breath as you are.

You exchange a few exhausted laughs.

Someone collapses on the floor dramatically.

Someone else makes a joke about needing pizza immediately.

It’s a strange little ritual of shared struggle.

But those moments matter.

Because when people feel supported, encouraged, and connected, they’re far more likely to come back the next day.

Exercise stops being something you have to do .

It becomes something you get to experience with others .

Community Is the Secret Ingredient

Fitness culture often glorifies the image of the lone warrior grinding through workouts in isolation.

But humans are social creatures.

We thrive in tribes.

When you consistently attend group classes, small interactions begin stacking up over time:

A quick conversation before class
A high five after finishing a tough workout
Encouragement during the last few reps

These small moments compound.

Eventually the people around you stop feeling like strangers.

They become training partners.

Friends.

Your fitness community.

And once that community exists, something remarkable happens:

Skipping the gym feels like skipping time with friends.

Why This Matters More Than the Perfect Workout

People spend endless hours searching for the perfect workout program.

The ideal set and rep scheme.

The ultimate fat-burning routine.

The most optimal training split.

But the truth is simple:

The best workout program is the one you actually stick to.

And consistency is easier when:

Someone is expecting you to show up
The environment is energetic
The people around you support your effort

That’s exactly what group fitness classes provide.

Not just workouts.

A system that makes consistency easier.

A Simple Tip to Build Consistency

If staying consistent has been your biggest struggle, try this simple strategy:

Commit to attending two group fitness classes per week for the next month.

Treat those classes like appointments you cannot cancel.

Show up even on the days you don’t feel motivated.

Because once you walk through the door, the rest tends to take care of itself.

The coach guides the workout.

The class energy lifts you.

The community keeps you engaged.

And before you realize it, the hardest part—showing up—starts to feel effortless.

Consistency in fitness isn’t about heroic bursts of motivation.

It’s about creating an environment that makes showing up easier.

For many people, group fitness classes provide exactly that.

A place to train.

A place to push yourself.

And perhaps most importantly—

A place where you’re not doing it alone. ��

How Lifting Weights Changes How You See Yourself (And Not Just Your Body)

Mon, 02 Mar 2026 17:50:05 GMT

Confidence comes from skill, consistency, and evidence - not hype and aesthetics

Someone recently asked why I lift heavy weights, and it took me a minute to really think about it. There are the health benefits, such as increased muscle mass to help manage a hereditary predisposition toward diabetes and high blood pressure, and stronger bones as I creep ever closer to age 40 and perimenopause. When I really think about it, though, that’s not what keeps me coming back under the bar every week. I told them, “Honestly, there is something really empowering about looking at a person and knowing I can pick them up.”

Being who I am as a person, I was a bit tongue-in-cheek with my response, but there is a basis of truth to it. As a woman who grew up in the ’90s and early 2000s, there was always this tension between being a strong, independent person and allowing men to assist with carrying things or opening doors for me. Don’t get me wrong—there is nothing wrong with asking for help when needed. But what if I didn’t need help carrying that bag of dog food to my car? What if I could go to Ikea and load that flat-packed desk onto my cart and into my car on my own? That opens up a whole lifetime of opportunities without being dependent on another person to do the things I want to do.

Something amazing happened when I started training for strength and stopped training for aesthetics: I stopped chasing confidence and started building it. Strength training changed the way I relate to my body as the amazing machine that it is.

Confidence doesn’t come from motivation—it comes from evidence.

Have you ever thought to yourself:

“Once I feel more confident, I will go to the gym.”

“Once I lose weight, I will like my body.”

“Once I know how to exercise, I will trust myself.”

Here’s the secret: confidence doesn’t come first. Learning how to train and building a cache of objective evidence does. In training, evidence can look like:

Finishing a workout you once thought was impossible

Moving without pain for the first time in years

Deadlifting more weight than you ever have before

Showing up even when motivation is low

Every single rep is a data point: My body can do hard things. Belief in myself and my body comes from repeated proof of what I am capable of. This is why strength training is such a powerful tool for building confidence. It provides repeated, measurable, and objective feedback about what I can do. And capability builds confidence faster than aesthetics ever will.

Strength training builds trust in your body—not just muscle.

As a certified strength and conditioning specialist and personal trainer, these are things I hear regularly from people when we begin working together:

“My body can’t do what it used to.”

“I’m afraid I am going to hurt myself.”

“I’ve failed at this before.”

“I can never do that.”

Strength training helps flip the narrative. Instead of seeing my body as something to fix, punish, or shrink, I treat it as a partner in living life to the fullest. Strength training teaches body literacy - understanding what I am feeling, what I am capable of, and what I need.

How to brace my core (what even is the core?)
How to squat, hinge, push, and pull
How to recover
How to respect fatigue
How to progress wisely

That is functional confidence: I know what my body can handle. This carries over into daily life:

Carrying groceries feels easier
Stairs don’t feel threatening
I move with certainty
I know I can move through life without second-guessing myself

This is what long-term physical health actually looks like: trust in my own physical movement.

Training-based confidence is durable.

Aesthetic-based confidence depends on external factors outside of my control:

Lighting
How my clothes fit that day
Comparison to those around me
Outside validation

Meanwhile, training-based confidence depends on skill, consistency, work capacity, and progress over time. One bad week or one missed workout cannot erase that progress because it’s built on experience, not image. This is especially important for long-term health. If your confidence is tied to how you look, aging feels like failure. If your confidence is tied to what you are capable of, aging becomes something you can train for.

This means a shift in how you approach the gym and your training.

If your goal is to build your fitness regimen and confidence through movement, your program should prioritize progressive overload, skill development, sustainable intensity, and coaching with constructive feedback.

Progressive overload means systematically increasing the intensity of your workouts. This gives clear, measurable progress points. Heavier lifts, greater volume, and increased work capacity are all examples of progressive strength development.

Skill development is just that - building comfort with movements such as squatting, hinging, pressing, pulling, and carrying. Skills create independence and agency.

Sustainable intensity means you do not need to be crushed in every training session. You need training that is repeatable for weeks, months, and years. Push your limits in a way that empowers you but allows you to come back the next time. Consistency beats “winning the workout” every time.

Coaching and feedback are paramount as you start your strength training journey. Confidence grows faster when someone helps you understand how to move well and highlights your progress along the way: what has improved, what to work on, what matters, and what is just noise. A coach who partners with you and provides constructive feedback keeps your training and mindset on track.

Strength training builds confidence through skill, consistency, and evidence.

If you chase strength and skill development, consistency in your training, and long-term health, confidence shows up—perhaps quietly, but reliably, without permission from a mirror or dependence on how you feel day to day.

If you are starting your fitness journey (or maybe thinking about restarting) ask yourself, “What can I teach my body to do?” As you seek to answer that question, you may just discover what real confidence in your body feels like.

Reach out to set up your No Sweat Intro session with me (or find a local trainer you resonate with). All of us started somewhere, taking that first step into the gym and trusting someone to teach us how to move a barbell or use a piece of equipment. We thrive on teaching you to become the strongest, most confident version of yourself.