Fitness at 5 East

Friendly competition when you work out with your spouse makes for great energy and spark. Christine Bohn Kirnos

Lots of chicken, lots of broccoli and a smidge of wild rice simmered in bone broth. Dinner tonight and utility leftovers for the rest of the week. This is for you, @eugeniechao

Highly effective-Paused squats. And perhaps even a bit too deep, unless the client is a volleyball player or wants to explode off of diving platform. So we make the adjustment and cue for the next set.

Meal prep Monday. Shrimp poached and set aside for salads, snacking and anything under the sun. Flavorful and a great source of protein. Yes, the cholesterol-we know, just be sure to moderate and keep moving. We love the frozen bags from @aldiusa-can stay on track within a budget.

You make the world go round.

We did it. We have made it through the toughest, most bittersweet year of business that we’ve ever faced. We’re proudly standing tall and still growing. We have the most loyal, flexible, generous and caring crew of clients and we couldn’t have managed without you. You stuck with us while we learned to train you virtually and continued to trust and support when we came back into the studio and have had to pivot again and again. Our relationships with you allow us to feel confident about what the future holds and we’re planning and will always find a way. For you, for us. Happy New Year! George, Joe, Amy

With Hanukkah coming to an end and Christmas only a week away - our holiday promotion is a great last minute gift idea for anyone looking to better themselves this coming year! Put 2020 behind you and support your local small businesses with 12 sessions for the price of 10! Offer valid through the end of the month for new clients. Happy Holidays!!!

Craving a savory crunchy snack? Here are a few examples of snack / chip alternatives that can satisfy that craving while providing much more nutritional value than their traditional counterparts. Swapping out the doritos or cheezits for one of these on the regular can make a huge difference over time. Remember it’s all about mentality / lifestyle change - gravitate towards healthier foods more often than not and you’ll see results, simple as that.

‘Tis the season! Give someone a gift that keeps on giving this year . We’re running a holiday promotion for new clients - when you buy 10 sessions, you get 2 free! Message with details / questions!

Happy First night! Xoxo.

Rise and grind! #nofilterneeded

Did you know we do personal training sessions outside to suit our clients comfort level? D/M for details.

Sooo socially distant. Have adjusted and we’re all doing what we can. Safely getting it done.

We’re here. Still doing what we do. We’ve evolved and changed to suit needs and schedules and levels of comfort and safety. Reach out when you’re ready, just know that we are still here to help.

A little meal prep goes a long way. Remember that clean eating doesn’t have to be bland chicken and rice all the time! This week’s prep consisted of some stuffed pattypan squash and roasted purple cauliflower over some sautéed local veg, Wild salmon and sous vide turkey breast.

Getting set up for a new week at the studio.

Focusing on your weaknesses - that’s the only way to get better. Pressing has been the main focus for several weeks, now. It’s been far and away my biggest weakness in regards to lifting for years. The only way to get better at something like that is to face it head-on. I have a loose goal to be able to cleanly and confidently pause-rep 315 lbs on bench press, something I never thought I’d do because I was just bad at benching but with some structure and consistency, you ...can often times surprise yourself. Here’s a few clips from my last pressing session. I was feeling a little tired but handled 250 lbs for 3 sets of 4 pretty well. 230 lbs on decline to overload the triceps a little bit afterwards. The third photo shows some nice linear progress and really displays how far you can come in a relatively short amount of time with the right programming and good consistency. Purple numbers represent values from the first time using the program, red are the second go ‘round, and blue are the third and current values for my lifts. I’m about 2-3 weeks out from testing my 1 rep max again (previously 290 lbs). See more

https://www.inverse.com//weightlifting-brain-muscles-s/amp

Almost time to leave those excuses at home! We open on the 1st and we’re super excited to have everyone back!

Food for . There are thousands of variations of diet and exercise that might seem like the best for you.... stop waiting for the perfect situation and just do something!

We're back in the studio! - https://mailchi.mp/fafd423389b4/were-back-in-the-studio

A healthy outlook on dieting is your greatest key to real results