I:Train Studios

Happy Holidays, Squad! May the holiday season be full of beauty, meaning and happiness, and may it carry you through the coming year. From our team to you Manifesting 2021 to look a little more like this...

MYZONE MONDAY UPDATE!! We stumbled in STYLE this past week! Shout out to all the good Lions and Lionesses who put up some serious MEPs for this challenge! The winner, of a month-long FREE run of our I:Train Online programming, is Lion Matthew Roda with a staggering 1,266 MEPs! CONGRATS MATT!!... Everyone stay tuned for our next challenge! We’ve reached out to our friends at Restore Lancaster to give you guys some good restorative vibes going into 2021! STAY DANGEROUS!

Merry Monday!! We've all had meetings that led us to some amazing people in our lives. Today's topic: How did you meet someone important to you?... #DenLife #SquadGoals #GroupTraining #iTrainStudios #FitFam #itrainwithwayne

'Win From Within' ~Usain Bolt Nothing worth having comes easily. Let that motivate you to win the constant, inner tug-of-wars with yourself. Don't get discouraged when facing an uphill battle, and we'll make sure to be there with you for the entirety of your journey. Stay close and we will be closer !!! Here’s to all our lions and lionesses past, present and future . We know you got this ... Once a lion Always

Need creative at-home exercises? Read below for descriptions... 1. Dynamic Twists-- While combining obliques with some upper body with this move, this exercise works best if you maintain a strong squeeze as you hold onto your weight.... Lay on your back with your weight of choice (dumbbells, plates, book, etc) above your chest and your arms and abs engaged. Pull your knees in toward you and lift your chest using the power from your abdominals and your hip flexors. Maintain a strong boat position as you twist from the belly to face the left side, then the right. Lower back down to the starting position and repeat. Breathe! 2. Plank Slams-- This is a great full body exercise that will help you burn off a bit of steam. Lay on a yoga mat, and rise up into your plank on your forearms. Pull up through your core, squeeze your quads and push down through your forearms. Aim to keep your hips still as you lift alternating arms and slam them back down into the mat. Stay strong through the whole movement and remember to breathe. 3. Pass Throughs-- This exercise will target the abdominals while getting a good burn in those quads. On your back, squeeze a small dumbbell between the hands as you lift your arms and feet up to meet in the middle. Pass the weight in between your feet and lower back down. Again make sure you keep your core strong throughout this exercise. Remember to breathe. 4. Bridge Kicks-- This exercise engages the whole lower body from the core down. Lay on your back with your knees bent up. Place a cushion in between your knees and squeeze to keep it in place. Lift up through the belly button and squeeze the glutes to engage the core. Push your arms and hands down into the ground as you pull your hips upwards. Once you reach your bridge position, keep your glutes engaged as you kick out your left leg. Lower down and repeat on the right side. Make sure you keep your kicks slow and controlled. Goal is to keep the cushion in place.

Happy Friday evening! It's time to wind down and relax for the weekend, because without rest, you cannot work! There is a growing body of evidence that downtime is a non-negotiable necessity for living healthy and happily. Some simple tips: For less stress in your weekend, if you aren't scheduled to work, DON'T WORK. Even those who work from home need to step away from their desk and step into their time off. Spend time doing something you like for yourself, whether it be re...ading, cooking, building figures, or cleaning. For better quality sleep and waking up well rested, avoid caffeine after 3pm and screen time an hour before bed. To prepare for the coming week, on Saturday or Sunday, jot down a quick list of things you want to accomplish. Then on Monday, you can start the week already mentally prepared and warmed up!

HEY Lions and Lionesses!! Today is a fantastic day because we're all HERE, and that's something to be smiling about! We're curious about your happiness and how you achieve it: ... What are some things that make you happy? Share your joys with us! #Celebrate #DenLife #TeamWork #SquadGoals #Happiness #iTrainWithWayne #FitSquad #Success #iTrainStudio #FitFriday #FitFriends

MyZone Monday Update! Congrats Matthew Roda for winning the Equinox Scramble raffle! Stay tuned for more madness!!

Hello this fine Monday! Question for you today: or ? Workout or Rest? What's your opinion? Let us know!

Happy Sunday! My weekend was full of work, but I managed to squeeze in a few hours of a recently picked up love: dancing. I decided to start during lockdown and became enamored. My moves are still whack, but I'm happy when I do it! Even as some of us are back to work, we should be moving our bodies in ways that fill us with positive energy, and adding some groove to daily activities is an easy way to do it! Whether it be swaying your hips while the eggs are cooking, using t...he bathroom on the second floor, or shaking your shoulders and singing your heart out on the road, we can make some time for the things that make us feel good. Keep moving, keep working, we're in this together!

Happy Saturday all you party people! We want to know this weekend how you plan to stay warm! Fireplace and chill, or working out and getting that heart rate up! Let us know below! #itrainstudios #weekendgrind #itrain #fitfam

HAPPY FRIDAY EVERYBODY!! Hopefully you've had a full week so far of crushing goals and kicking tail! To send you off into the weekend right, we wanted to give you guys some tips about a big fitness boogeyman: supplements. So...do you really need to take them? The short answer? No. Supplements are effective when used to do just that: SUPPLEMENT a balanced diet that lends itself to an exercise program. IF YOUR DIET IS NOT BALANCED (or not filled with enough real food) the suppl...ements you're taking will not only not be as effective in the body, but can lea to malnutrition. They're just not as good as food! Before taking any supplements, we suggest you ask your trainer and even do some research of your own! If the company is reputable (think MTS Nutrition) they will give you plenty of ingredient and daily value information on the packaging. SO. Eat your Whole Foods before your sups! AND REMEMBER TO HAVE A GREAT WEEKEND!!! See more

Happy Friday Jr.! With the absence of some major sporting events this year, some fans have changed their tune and started to support some lesser-known sports (think Lumberjack games). Have any of YOU started watching different sports events because of the pandemic? If so, which was your favorite? LET US KNOW!

Happy Hump Day!! The mid-week grind starting to get you down? We here at the Den suggest getting into a class at the studio, or doing something else you love to do to give your spirits a boost! (Coach Haydn recommends an MTS Nutrition Peanut Butter Cookies & Cream protein shake to pick you up). In a pinch though, burpees will always take your mind off of the worries of the day :) ... Let us know how you keep yourself going through the mid-week slump! AND STAY DANGEROUS! See more

Hey everybody! Just wanted to keep the weekday motivation going for everybody out there grinding! Everything you’ve ever wanted is on the other side of fear -Coleman Young Keep pushing through fear and crush your goals this week! #motivation #itrainstudios #itrainlancaster #tuesdaygrind

MYZONE MONDAY UPDATE Mid-challenge update for you guys! #myzone #itrainstudios #myzonemonday

HAPPY FRIDAY FRIENDS! The Den is booming, weather isn’t too hot OR too cold, and the weekend is here! Nothing could be better! We want to drop some wisdom on you this Friday, straight from the words of Confucius himself: It does not matter how slowly you go as long as you do not stop. HAVE A WONDERFUL WEEKEND, and remember YOU DETERMINE THE PACE OF YOUR OWN SUCCESS ... #itrainfitness #motivation #fridaymotivation #itrainmotivates #lancasterfitness See more

HAPPY HUMP DAY! Since it’s mid-week, we figured we would ask you what your favorite Core (midsection) exercise to do is! Let us know in the comments below, and if you’re a Lion or Lioness in the Den we might incorporate it into our classes next week! KEEP UP THE GRIND #itraingrinds #itrain #itrainstudioslancaster... #lancaster #fitness See more

Hello Friends! Happy Tuesday! HOW HAVE YOU BEEN SLEEPING? Did you know that while you sleep YOUR BODY GROWS? Sleep is an essential function that helps recharge the body and mind, and you've probably been told your whole life to "get your 8 hours". LETS SEE HOW MANY OF YOU SLEEP 8 HOURS A NIGHT!... Comment below how many hours of sleep you get each night ON AVERAGE! Hopefully they're ALL higher than 8 hours ;) #sleep #itrainsleeps #itrainstudios #lancasterfitness #fitfam See more

It's another MYZONE MONDAY friends! We are 2 days ways from the Equinox Scramble here at the Den! HOW DO YOU PARTICIPATE? It's simple! Just accept the challenge through your email or MyZone app, and start racking up those MEP's!... ONLY GREEN AND YELLOW ZONES WILL COUNT FOR THIS CHALLENGE! We'll see you guys next Monday for a check-in video and challenge update! Stay dangerous! #itrainstudios #itrainlions #fitness #lancaster #lancasterfitness #myzonechallenge #myzone #itrainbandstogether See more