Sprint-Based Warm Ups and Routines

We have previously covered some of the benefits of sprinting. Today we will be covering some sprint-based exercises that you can incorporate into your existing workout plans, and general workout plans that revolve around sprinting.

Regardless of if you are doing a few sets or an entire workout plan, remember that you need to warm up! There is not only one way to warm-up, but there are of course several that can be recommended. Slow cardio is a great option. That includes jump roping, slow-jogging, slowly swimming, walking, and any other cardio activities that can be eased into. Anything for 4-5 minutes is enough time to get into a prepared state. You can supplement this with stretches.

Next, you will want to get into some light muscle-specific exercises if you really want to ready your muscles and hone your reaction time. Target your thighs, your calves, and your hamstrings with specific movements. Exercises that focus on several areas at once are also helpful. For example lunges, body squats, calf raises, skips, jumping jacks, and leg kicks are all great for this.

There are multiple exercises that can be added standalone into an already standing workout regimen, though you may start with one it is easier to add in extra running workouts. Once you are prepared for sprints and warmed up, you can add in more “sets” or other exercises. We will be going over some general exercises below, but there is a way to use them when building a plan.

You should aim to use one or two short distance sprints several times, then a medium-high intensity, longer-distance exercise, punctuated by a medium distance at full effort. After you have done this, you can walk for several minutes, or jog if you choose, to cool down, which is very important. This is just a preview of the many options, but it is important to make sure you are exercising properly.

  • 40 Meter Dash – Sprint 4 Sets at maximum effort. You will want to wait 1 ½ – 2 minutes between each set, and give yourself a minute of walking and 3-4 minutes of rest after completing all of them before beginning another exercise.

This represent the exercise done at full intensity, and traditional regimens (as mentioned above) have a general structure and outline that they normally follow. A high-intensity exercise or two is followed by cooldown periods in between each set followed by longer ones during each exercise. During these you can walk for some of the time and rest the remainder. But if you can, remaining moving will make sure you remain limber and stay motivated physically. This can be followed by a longer-distance lower-intensity set, then a high-intensity exercise that is more a middle ground, mainly used for building up endurance. By running 40 meters 3 times, then 400 meters once, then ending with 100 meters full intensity, you allow yourself to give 100% when you need to and get a good workout the entire time.

Unique Health Benefits of Sprinting

There are many people, some even hardcore fitness buffs, that fully believe the speed you run does not correlate to the muscle or health benefits that are gained. But there a lot of real benefits to sprinting as opposed to jogging when you’re running. This also applies to bike “sprints” and swim sprints. Though there are a lot of ways that sprints can seriously help your health, that isn’t to say that jogging or long-distance runs are bad, just that sprinting offers more immediate benefits. In fact, when reading this list, remember that some kind of exercise is better than not exercising at all.

Unlike many forms of cardio, sprints and fast-paced workouts actually encourage muscle growth. Jogging long-distance, in fact, tends to slow down muscle growth, which we will cover more below. But sprinting actually causes muscles to grow, in the same way that low-volume high-weight squats and deadlifts do. There’s a lot that goes into it, but a large part is activation of fast-twitch versus slow-twitch muscles. Things like high intensity interval training (HIIT is a sprint-oriented workout-type) and heavy lifting activate your fast-twitch muscles, which are very good at quick bursts of speed and providing power to movements. Slow-twitch muscles are the counterpart, and they are great at providing energy for endurance activities, and will provide the boost needed to sustain a decent speed over long amounts of distance and time. If you are trying to gain muscle and raw lifting power, you will need to focus on fast-twitch fibers.

There are two kinds of fast-twitch, type IIb/IIx (fast-twitch) and type IIa (moderate fast-twitch). Your body relies on slow-twitch muscles for walking or slow-jogging, and when you push harder than they can handle you begin to rely on your moderate fast-twitch and fast-twitch muscles (in that order) to make up the difference. This is why high-intensity workouts are important if you are looking to build muscle while running, increase your running speed, and still burn some calories.

Dangers of relying on long-distance alone include its aforementioned use of only slow-twitch muscle fibers, when fast-twitch is needed for muscle growth, but other reasons as well. Once again, it is better to jog than be completely inactive, but it is often used best as a tool in a fitness toolbox.

Running tends to burn a large number of calories, which is a double-edged sword. It may help if you need to lose a large amount of weight (while also depleting joint strength), which you will need to replace to avoid losing out on gains from the gym. When your body is hungry and lacks protein, it will begin to synthesize the proteins in your muscles to fuel the repair. But once you get into upper levels of long-distance workouts, you may find depleted motivation from running fueling overeating. Essentially: Monitor your weight. Cortisol levels may also rise from running, harming your immune system. Counter this with Vitamin C if possible.

For more information on the benefits of sprinting contact STR8 Training located in San Marcos, TX.

Meal Prepping Made Easy

It is no doubt that your life is busier than ever right now! Leading a busy life can make it hard to eat healthy. It is a lot easier to grab a quick pop tart, drive through a fast food restaurant or make a box of macaroni and cheese for dinner. That is why preparing your meals in advance is very beneficial! Whether you are trying to eat healthier, save some time or lose weight, meal planning will make sure that you reach those goals!

What exactly is meal prepping?

Put simply, meal prepping is just preparing some or even all of your meals a few days or weeks ahead of time. Think of it like having those easy, microwavable TV dinners, but so much healthier and better for you! The whole idea about meal prepping is that if you have your healthy meals ready to go, you will just go ahead and choose them over highly processed, unhealthy foods!

That all sounds great, right? So how exactly do you get started?

When you are just a beginner with anything it is really easy to get overwhelmed! So it is very important to not let this overwhelm you! For starters, make sure you aren’t trying to incorporate a lot of new things all at once. Start your meal prepping with recipes you are already familiar with and then the more comfortable you become, the more new recipes you can try.

1. Pick what day you want to start:

You should first pick a day to do your meal prepping on. Sunday tends to be the best day of the week for most because typically everyone is home for the day and you can get your family to help you out! If you would like to split it up into two different days, Sundays and Wednesdays tend to work out really well.

2. Pick the meals:

Start out by deciding if you are going to start with breakfast, lunch or dinner. Dinner meals tend to be the meal that you would receive the most out of your efforts, especially if you have a family! Once you’ve decided which meal to start with then the fun part starts! It is time to plan which recipes you would like to make!

3. Use proper containers:

Don’t just throw all of your prepared meals into tupperware bowls. When you do this you will just have one large pile of mush. That may not look appetizing when it comes time to eat! If you are preparing lunch, you can get specially designed containers that have separate spots for multiple lunch items such as your meats, rice, fruit and veggies.

If you are planning on freezing the dinners that you prepare, make sure that your containers are freezer safe! There is nothing like some freezer burn to ruin your perfectly good, healthy dinner!

Make sure you start off with just a few meals and as you grow comfortable you can add more and more! Hopefully this has helped you get started with your meal prepping to help make your lives even just a little bit easier! Enjoy your healthy, convenient meals!

Body Weight Exercises for Off-Days and Travelling

There are multiple workout routines one can do without any gym equipment at all. These can be broken down into several general types of workouts. Cardio was covered in a previous article, but today we will be going over upper body, lower body and core muscle building routines, gym warm-ups, yoga positions, and endurance workouts.

There are several upper body workouts one can do without any lifting equipment, which will center around high volume high intensity exercises to target muscle and strength growth. The reality is is that when it comes to stationary exercises, you will have the most luck focusing on upper body workouts. Obviously this will include push-ups, but there are different variations on even the traditional push up that will allow you to target different areas of your pecs and focus more(or less) on the triceps, which are the supporting muscles used. The way in which you vary the muscles that you target is by spreading your hands either closer or farther apart from the middle. The traditional push-up will have you put in your hands slightly outside but almost level with your shoulders. To target the outside of your pecs you will want to widen your hands, and to target the inner pecs one will want to do the opposite which is of course putting them closer together. To target the upper or lower pecs, doing push ups at an upwards facing incline works your lower pecs and doing them facing down an incline will gets your upper pecs, which seems counter-intuitive but is actually the muscle groups being hit.

For a good tricep-specific workout there are several variations of dips that one can do. A good technique for dips begins with sitting near the edge of a bathtub with your back against the bathtub. Next, put your hands behind you on the edge of the bathtub while still facing forward, and essentially pushing-up and going back down to where you are almost touching the floor but not quite. This will target your triceps very effectively. Another dip exercise is to utilize two high equivalently leveled set up next to each other, after making sure that putting your weight in the middle of them and lowering and raising yourself up again using your arms will not cause it to tip over. Any two objects will do, but chairs can be made the perfect length apart, but only if they’re supported. Buying a pull-up bar is to be considered as well, as putting your hands facing towards you will allow you to pull yourself up in a way that targets your biceps, shoulders and upper back. But if you have none, a swing set beam or other similar structures will do. Pull-ups are amazing at targeting everything, even the core. If you have access to 10 to 20 pounds overhead presses are a great way to target shoulders with overhead press, biceps by doing curls and more of course. Though this article is about no equipment but your body workouts, a minimalist set can help provide light workouts on off-days, but ultimately you will need Olympic bars, weights, some machines, etc to truly exhaust your muscles and see real growth.

Three Super Foods for Healthy Eating

Many diets focus on counting calories and limiting fat and salt in your food. While the emphasis is on what you shouldn’t eat and on limiting quantity that you eat, getting proper nutrition from food is also important.

Try adding the following three super foods to your diet for the nutritional push that it takes to be healthier in body, other than just avoiding those foods that are thought to harm you.

Chia Seeds

Long a staple in Mayan and Meso-American cultures, Chia seeds pack a nutritional punch that results in them being labelled a true super food. Chia seeds are packed with fiber, to the extent that two or three spoonfuls of the seeds will get you close to 50% of your daily recommended level. Fiber is essential for proper bowel and intestinal functioning, and is one of the key factors to a healthy lifestyle. Chia seeds also have significant amounts of protein, iron, calcium, and micro-nutrients which add to their overall health level. Ignore the high fat content on the bags (it’s the good fat anyway) and don’t worry about the calories.

Chia seeds are a super food you should be eating daily. Eat a tablespoon or two raw, or add them to salad dressings, yogurts, or shakes, and enjoy the benefits of this super food without even having to taste it (it’s slightly bland and a bit gelatinous in texture).


While most fruits are healthy additions to your diet, berries are a true super food. Low in calories and sugar, most berries are high in vitamin C, contain significant amounts of fiber, and are packed with antioxidants. The unique cell structure of berries makes them taste sweeter than they are, though they have a low sugar content. Blueberries, blackberries, raspberries, and cranberries are the healthiest of the berry options.

This combination makes them a great addition to any diet and they are quite simply delicious and can be eaten raw, with any number of dishes, or packed into shakes. Avoid cooking berries though, as the nutritional content of them disappears when they are cooked.

Kale and Swiss Chard

Kale and Swiss chard have lately become popular foods and acknowledged for their strong contributions to your overall health. Leafy greens should make up a significant component of your overall diet and are packed with vitamins (C and A) and have significant amounts of fiber and antioxidants to boot.

Swiss chard is closely related to beets, but does not form the bulbous root that beets do. Kale is closely related to broccoli and cabbage. Still, the nutrition levels are the same. Kale and Swiss chard are spinach-like in nutrition and are affordable and tasty additions to your diet. They can be quickly sautéed with garlic and oil, or for a lower calorie alternative, steamed. Kale is commonly mixed with some olive oil and made into kale chips which can replace potato chips and other unhealthy alternatives in your diet.

Adding these super foods to your diet can add nutrition to your diet, which in turn can help to craft a healthier you. Look beyond calories and fat grams and find foods such as the aforementioned in order to grow into a healthier person overall. If you need further instruction or motivation come see our trainers at STR8 Training in San Marcos, TX.

How Often Should I Weigh Myself?

Starting any weight loss plan can be a daunting task. Actually sticking with the plan can be even more difficult. You finally decide to trade in those greasy fast food burgers and fries for those filling leafy salads and delicious green smoothies. You spend countless hours at the gym struggling to burn those extra calories. So how long before you see improvement on the scale? How often should you check your scale?

You may think that checking all the time would help collect more data and find out exactly what is and isn’t working, but that could not be farther from the truth. First, you must understand the limitations of the scale; bathroom scales do not measure body fat. Bathroom scales only measure weight, not fat percentage.

Imagine you wake up one morning and have a healthy bowel movement. You haven’t consumed water or food since dinner the night before. You decide to weigh yourself and see 185 pounds on the scale. Throughout the day, you eat healthy foods, have eight to ten glasses of water, and even manage to fit in an hour at the gym. You finish the day by eating a healthy dinner and then step on the scale. You are horrified to see that you are now at 190 pounds. You have somehow gained weight throughout your healthy day. You lose all hope and just go back to eating fried food and ice cream while lying on the couch. The person in this scenario did not factor in all the extra water in their body, the food, and the clothes on their back. Between just these three factors, your weight can fluctuate 10-15 pounds.

We can all agree from the example above, weighing yourself several times a day can be horrendous for your self-esteem and motivation. The most important thing is your body’s trends. You can lose fat and actually gain weight. At most, you should be weighing yourself just once a day, at the same time of day, with the same amount of clothes on. While once a day works for some people, you can still have the odd weight gain during a diet while you are still losing fat.

People who weigh themselves once a week have reported much higher chances of sustained weight loss and overall happiness. If you just have faith and keep eating right and getting moderate exercise, you should be losing fat. Even better than this, is weighing yourself once every two weeks. The longer you go in between weigh ins, the more accurately it reflects your true results in your weight loss efforts.

In conclusion, there is no one right answer. Do what works for you and don’t get discouraged. If 1/10th of a pound gain discourages you, weigh yourself less often. If it motivates you, weighing yourself once a day can help. There are even some people who never weigh themselves, and just focus on energy levels and how their clothes fit. The important thing is to not give up. Keep doing what you are doing and as long as you are consuming fewer calories than you are burning, you will reach your weight loss goals.

Working Out to Keep Fit – Tricks to Keep You Motivated

Working out is a vital regimen when one is trying to keep fit. However, maintaining a consistency in your workout programs is not always easy. A lot of motivation is required for one to go through the workout routine and achieve success in their weight loss goals. If you are struggling to keep motivated during workouts, here are a few tips that might be of help.

Have a Goal

Goals are very important in helping you keep motivated. Before you can begin your workout program, you need to establish some goals. When setting goals, ensure that they are measurable. For example, lose 20 pounds in a matter of two months. Also, when setting goals, ensure that they are realistic and achievable. Do not set a target that will end up overwhelming you. This will only lead to further demotivation. 

Reward Yourself

Sometimes, the mere thought of losing some pounds and achieving a healthy body is usually motivation enough. However, sometimes and to some people, this is not enough. They need something else to keep motivating them. If you are such kind of a person, you can consider rewarding yourself with every milestone achieved. For example, you can treat yourself to an ice cream once you have lost 10 pounds. This will keep you anticipating for workout times so that you can lose the set pounds. With time, your brain will register the routine of working out, achieving a milestone then getting a reward. Then, you will not even require the reward in order to keep going. 

Make it Fun

Workouts do not have to be all gloomy. There are actually ways in which you can make your workouts fun. First, consider joining a group of friends who have the same fitness goals as you. You can motivate each other during the workouts. Next, instead of running around the field, find exciting places to motivate your run. For example, you can run in the park or the beach. Also, you can carry your earphones and listen to your favorite beats as you workout. You could also try doing something that you love as a form of exercise. For example, you can go swimming or practice yoga. This goes a long way in helping you achieve a consistency. 

Change your Program

Change is a great motivator. Consider changing your workout routines. You can start by changing the time which you have assigned to your workouts. Next, trying changing your exercises on a regular basis. If you are used to running alone, you can try incorporate skipping, dance and jogging. Also, if you are used to sticking to one machine at the gym, consider going through three, every other session. 

Positive Thinking

Positivity is important when trying to motivate yourself. Do not think about how tired you get every time you work out. Instead, think about all the positives that happen during your workouts. For Example, you can focus on how beautiful the park looks and how lovely the birds sound as you run in the morning.

Bottom Line

Keeping fit is a process and it does take time, then the rest of your life. By setting goals, keeping positive, changing your routine and making the workouts fun, you will be able to keep motivated.

Do you suffer from back pain?

Back pain can be one of the worst things to experience. Not only does it affect your everyday life physically, but it can also affect you mentally and emotionally. Back pain can be painful, exhausting, and just flat-out a hassle to deal with. There are a variety of different reasons why back pain occurs as well as a variety of different ways to rid yourself of back pain. Continue reading for plenty of useful information on what causes back pain as well as how to get rid of back pain.

What Causes Back Pain

Although the cause of back pain can vary from person to person there are a few key things that can make back pain worse. These are just a few of the things that cause back pain or contribute to it:

Sitting for Too Long

Although it may not seem as though it can cause back pain, sitting for too long can have an adverse effect on your back. Not only do muscles become tense but they can also become tired and achy causing them to become weak and feeble.

Not Sitting Correctly

Not sitting correctly is another cause of back pain. When sitting, always be sure the back is straight and supported. Also be sure that your feet are firmly planted on the ground and providing good support.

Over Extending

Overextending yourself whether it be at the gym, playing with kids, or just doing everyday tasks can cause a lot of back pain. Be sure when you are lifting weights, picking up children, or doing everyday tasks such as moving furniture you do not overextend yourself and always use the correct form and posture.

Not Exercising

One of the biggest causes of back pain is often lack of exercise. Exercise not only makes you look better but it also keeps muscles and joints feeling and doing their best.

How You Can Reduce Back Pain

These are just a few the main reasons for back pain. Although each pain is different there are ways to help combat back pain. Below are just a few of the simplest ways you can help lessen and control back pain:

Exercise More

Exercising and working out not only makes you look good and feel good but it also helps to keep muscles and Joints relaxed so they can always be at their best. Even simple stretches can help eliminate back pain and keep joints active.

Stand More

This is especially important if you have a job that requires sitting for long periods of time. Sitting for a long amount of time can have negative effects on your back. By taking occasional breaks and standing more you allow the muscles to relax and the blood to flow freely. If possible, do some light stretching or even some light cardio every hour or so to keep muscles moving.

Lose Weight

It is extremely important for those with back pain to ensure they are at a normal healthy weight. Added weight can cause back pain as well as leg pain and can take a toll on the body. Having a diet that is rich in healthy foods in conjunction with having a good exercise routine is the best way to lose weight and help fight back pain.


Above are just a few of the simplest ways to help get rid of back pain. Although every individual case and person varies avoiding extra back strain as well as following these helpful tips can help ease almost any kind of back pain.

Don’t Get Bored With Your Workout Routine

Are you bored of your normal workout routine? Even though it’s about to be a New Year and everyone will have new goals for their health, sometimes people find themselves struggling to get to the gym. When you become bored of your workouts, you begin to lose motivation to continue doing them. You can mix up your workouts just by using a deck of cards, and the best part about it is you can do it with or without going to the gym.

This workout game is all about challenging yourself to be better each time, and you can play alone or with a group. This article will cover a specific set of exercises, but each exercise can be changed up to fit whatever your needs. This set targets whole body, but if you’re more of a “arms one day, legs the next” kind of person that works too!

So, to get started you need to remove all the jokers from the deck and designate exercises for each suit. Here are my examples:

  • Hearts: High Kicks
  • Diamonds: Tricep Dips
  • Spades: Squats
  • Clubs: Bicycle Crunches

Face cards get their own exercises:

  • Jack: Jumping Jacks
  • Queen: Quick Lunges
  • King: Butt Kicks

Lastly, the number on the card equals the number of repetitions for that exercise! Jacks are 11, Queens are 12, and Kings are 13. Aces are wildcards for repetition and exercise so pick your favorite or most challenging, up to you! Some people like to use Aces as a burnout card and do as much as they can of a certain exercise. If you aren’t a fan of choosing an exercise in the middle of your routine, you can designate the Ace card as a certain exercise and number before you begin. For example, whenever you draw an Ace you have to do 15 arm circles.

Time to get working. Shuffle the deck and start drawing cards. Challenge yourself to finish a certain number of cards before taking a break. It doesn’t hurt to start small and work your way up! The ultimate goal is to work your way up to 13 cards, rest, and repeat until you’ve finished all 52 cards. Don’t forget to rest though so that your body has time to recover and you can give each workout your all. Want a little extra challenge? If you draw two cards of the same value consecutively, double the rep amount. If you are working out with a group, you can designate someone to referee and read the cards out loud, then change out the person each new round after the break.

Go out, grab a deck of cards and keep working hard to meet all your New Year’s Resolutions! If you need help getting on the right track for where you want to be, come meet our wonderful trainers at St8 Training located in San Marcos, TX.

Should You Use Free Weights or Machines?

If you walk into most gyms, you’re most likely to see shelves filled with free weights or kettle bells lined up against a large mirror, and the rest of the space taken up by larger weight machines. More likely than not, both will be in heavy use. If you’re newer to weight training, you may be wondering whether to start with those free weights or to wait for your turn on a machine. More experienced gym goers, likewise, may be wondering which method of weight training is more effective towards their goals.

The answer isn’t always cut-and-dry, and the methods you focus on will depend on your weight training goals. Below we’ve put together a list of the pros and cons of free weights vs. weight machines; read on to see where each technique shines as well as their shortcomings.

Ease of Use

Machines win out in this category, as the diagrams they provide and the fact that they strictly limit your movement make it easy to intuitively figure out how to safely use them. Free weight techniques, on the other hand, require practice to nail the form, and improper technique could easily lead to injury.


When it comes to building strength for practical purposes, free weights are what you should choose. Machines target large muscle groups but neglect smaller, stabilizing muscles required for most real-life activities. Training these stabilizing muscles are especially important for athletes to avoid injury.

Muscle Isolation

Machines make it easier to target specific large muscle groups, which can be ideal for rehabilitating injuries or building size in stronger muscle groups. Although this also means that you can only target a single group per machine, whereas most free weight techniques target a wide range of muscles at once.


Once again, there’s no clear winner here. Free weights are portable and can be used anywhere and, as their name suggests, they allow for more freedom in workout variation due to their versatility. High-resistance free weight workouts like squats or bench press require a trainer or at least a spotter, however, whereas most machines can be used by yourself.


Finally, if you’re thinking of buying your own equipment, free weights will be much easier on your wallet. Even a broad range of weights won’t run you nearly as much as some of the more expensive machines.

As you can see, a combination of both free weights and machines is ideal for most people, which is why most gyms come equipped with both. But based on your individual needs, you may benefit from one technique over the other. More importantly, if you’re unsure which training techniques are best for you, the best piece of advice is always to ask a personal trainer to avoid injury!

Choosing the Right Cardio for You

There are certain kinds of exercise that will lead to more muscle gain, fat loss, or dexterity than others, no contest about that. But just because not all exercises have the same results, doesn’t mean there is one that everyone should do. But a great philosophy to have when you are choosing your activity is to choose the one you enjoy the most. Why is that? Because doing the most intense exercise once is not any better than doing an exercise you like that you will do several times a week. Some people like to be inside, some like to constantly see new sights outdoors, it all depends what you enjoy.

Cardio can be broken down into high-intensity and high-volume exercises. It can be very helpful, whichever you choose, to pick an exercise that you really enjoy. High-intensity like sprinting leads to exponentially more muscle gain and even fat burning, but low-intensity can be more relaxing, and with enough time, does indeed equal out to intense training. In fact, sprinting is almost as effective as squatting when it comes to building leg muscle. Swimming can be done either way, as can biking. Biking on a mountain or racing leads to great gains, as does swimming sprints. But if you are going to do sprints, you will need to take breaks between them. Jogging can be helpful, but it is more helpful when you run in an environment that has differences. Meaning hills, different types of running surfaces.

There’s a wide variety sports that you should consider choosing, but one drawback is that you need to actually to know a group of people to play with. Soccer or baseball/softball generally requires large teams, and it is recommended that you join an intramural or pickup team to find an active group. Basketball and tennis, for example, can be done 1v1 or in larger groups. Sand volleyball is a great one to play when you do not have a team prepared in advance as most courts in public areas have steady participation. But sports have that competitive angle that leads to increased interest. The more interested you are, the more likely you will keep going back, week after week.

Some good non-sport activities include swimming, biking, longboarding, kayaking, hiking and more. These all can take you to the great outdoors, something that may be what makes you enjoy your chosen activity more. Biking can be done on the road or mountains or trails. Swimming can be done against river currents, or in a pool. Longboarding can be done up hills, and builds leg strength and core stability. Kayaking is unique among cardio in that it actually lets you build up upper body strength. Kayaking is best in rivers, against currents, but will always be done in a natural body of water. For more advanced kayakers, you can choose somewhere with whitewater rapids or fast moving water. Hiking is essentially a long-walk, with additional stabilizer muscles used. Hiking will always take you to new sights. As well, it leads to an incentive to visit new towns and areas.

Of course, you can get some great cardio training in at STR8 Training. Whether you’re looking for classes or simply want to work out on your own, we have trainers available for questions from 8am-8pm, air conditioning, showers, workout lists and ideas, and more. Be sure to visit us or contact us if you’re looking to work on your fitness, we’d love to help you on your journey!

Choosing a Workout Plan: Strength Training

In the 1800’s-early 1900’s there was the rise of the strongman, the training was not specific, and sometimes training was simply tossing hay bales or carrying large rocks around a field. The late 1900’s was the first time that the scene had started boiling it down to a science that could be studied and fine-tuned for the best results, but it was still very crude. Today, we have a huge wealth of knowledge, and many topics have been settled to some extent. But with the amount of studies that have been done, there is so many conflicting views on the best ways to achieve the results. This has led to some experts defending yoga, cardio, outdoor sports (biking, swimming, kayaking, etc.), low-rep weight training and everything in between over any other method. But, there is no one correct way to work out. The reality is that for the most part, these all have a method to the madness, and the success depends on what you define it as. This will be a two-parter, with part one covering weight lifting, and part two covering cardio exercises, with both going over finding one that gives results and personal enjoyment.

Many of the high-intensity workout programs that have become popular recently, when done safely with proper form, can definitely help one become toned and in great shape for sports performance, but will likely not lead to a bulky strength like Arnold’s. The main criticism is that certain gyms do not focus enough on correct form. Form is crucial to not hurting yourself and gaining muscles. There is a lot of great, practical strength routines one can gain from doing these types of workouts. You’ll stretch, you’ll do cardio, you’ll do some weightlifting, truly it is an all around program. Any exercise routine based on using a lot of muscle groups quickly to push yourself to exhaustion (when done properly) can have amazing effects fairly quickly.

Then there are no nonsense, barebones weightlifting plans that are great for beginners through intermediate. It’s important to focus on safety while gaining building strength, covering all muscle groups, and laying out a path for success. There are several guides on correct form for lifting, going in detail over correct posture, supporting muscles and all in between.  You may want to add in some extra core work and some dips, and cardio on off days.

Of course, if you want professional training at an affordable price, be sure to visit our San Marcos gym. We would love to consult with you to discuss your desires and current abilities to help craft a plan that is safe and effective to help you reach your ultimate potential. We also offer a variety of classes at various times, so be sure to check the schedule and come in for one that sounds like a good fit for you–we welcome those who have only started on their fitness journey all the way to those who are advanced.

Our 1st Summer Weight Loss Challenge has ended

Results are in from our 1st Weight Loss Challenge. $500+ worth of prizes ready to go home! Thank you to everyone who participated.

Top 3:

Duration of Challenge: 1 Month
Pounds + Inches = Points

1. David McCarthy = 22.25 points
2. Carol Rocha = 17.25 points
3. Crystal Salinas = 15.5 points



Saturday Fit Camp is BACK!

Join us at 10am this Saturday for 1hr of Str8 Training. Whether your beginner or advanced, we will accommodate to your needs.
Current Fit Campers, use this as one of your weekly sessions or add it for only $5! If you’ve never been to STR8, come and try it for free! Any non-member who have tried us out and just want to attend on Saturdays the rate is $7.




Check out this #tbt. Muhammad during his high school football days with his Uncle Ronnie. Who thinks he should bring back the frosted tips?? Lol


Teacher Special – EXTENDED

EXTENDED SPECIAL! Just for our TEACHERS, we appreciate all that you do and we know that the school year can be stressful. We want to extend our summer special, YEAR ROUND.

Only $8 per Fit Camp, a price you can’t beat. Classes range from 3-10 people and you are always supervised by a Fitness Pro. Nutritional Guidance is included, classes are 1 full hour, and you get support from you fellow fit campers each time you walk in the door. Don’t wait until next summer, join today!



Weight Loss in Exchange for $$$

One more weigh in today and we will have the results for our weight loss challenge! We are giving away $500 worth of prizes to the 8 participants who stuck with it! Who’s ready for our next one??




Big Shoutout to client, Kristen Gray! She lost 5lbs and 6.5inches in just 3 weeks of personal training with Muhammad. We are excited to a part of her journey, keep it up!



September Special

Bring 1 – bring them all. We want to invite your co-workers to come and visit us this month. Please share with any co-workers you may think are interested, you never know this may be what they need to get started!


Push-Up Contest

Trainer meeting ended with push-up contest. Can you guess who won?