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Everyone wants to ask the fit person, “What workout do you do?” because they’re hoping for a magic exercise, perfect supplement, or easy explanation, but the truth is usually much less exciting. gives an excellent explanation.
The Concept2 force curve gives you instant feedback on where your rowing technique is breaking down.
If the graph spikes hard at the beginning and drops off at the end, you’re likely using too much legs too early and not finishing the stroke with the body and arms. If the graph starts slow and spikes at the end, you’re probably not driving hard enough with the legs and trying to make up for it by pulling too much with the arms.
What we want to see is a smooth bell curve: strong leg drive, connected body swing, and a clean arm finish.
06/21/2026
Happy Father’s Day.
I love this picture because it reminds me how much of an example my dad set for us. He was out there running, staying active, and bringing us along for the ride.
Now, as a gym owner, one of my favorite things to see is parents training, running, lifting, and taking care of themselves while their kids are watching.
Because kids notice.
They notice when you prioritize your health and make time to move. They notice when being strong, active, and capable is just part of normal life.
There is no better gift a father can give his child than the example of taking care of himself. Being present, capable, energetic, and strong for the people who depend on him.
Happy Father’s Day to all the dads setting that example.
06/18/2026
Cardio is great, but cardio alone is not enough. Cardio improves your heart, lungs, endurance, and work capacity, but it does not replace strength training. If all you do is cardio, you may improve your ability to last longer while still losing muscle, strength, power, tendon strength, bone density, and joint resilience over time. The best fitness plan combines both. Lift weights 2–4 days per week and add cardio 2–4 days per week based on your goals.
Strong and conditioned beats tired and fragile
06/16/2026
Today I turned 40 years old, and I’ve never been more motivated to train.
A big reason for that is because I’ve learned how to gamify my training. I’m always trying to level up in some way — getting stronger, becoming more explosive, learning a new skill, improving something I’m bad at, or experimenting with how nutrition affects my energy, performance, and body composition.
At 40, I don’t feel like I’m slowing down. I feel like I’m just getting started.
One of the most searched questions in fitness is, “How do I get abs?” Most people think the answer is more ab exercises, but ab exercises do not reveal your abs. For most men, visible ab definition usually starts showing up below about 15% body fat, and for most women, below about 20%.
That does not mean core training is useless. Ab exercises are great for strength, stability, coordination, bracing, lifting, and connecting your whole body together. But if you want abs for vanity, nutrition and lowering body fat matter most. You build your abs with training, but you reveal them by getting lean enough.
There is a big difference between building a strong, capable body and simply trying to get as small as possible.
In this video, she says her arms changed because she stopped training triceps and focused on delts and biceps. But the real reason her body changed was because she got into a calorie deficit, ate less food, lost body fat, and got smaller overall.
That is not the same thing as building muscle, strength, confidence, or long-term health.
You get to decide what goals matter to you. But if your only goal is to be as skinny as possible, you do not need a strength gym for that. You can eat less, do more cardio, and lose weight.
06/10/2026
Osteoporosis is often called a “silent” disease because many people do not know they have it until they break a bone. It happens when bone density and bone strength decrease, making fractures more likely, especially in areas like the hip, spine, and wrist. The good news is that there are things you can do to support stronger bones: lift weights, do weight-bearing exercise, stay active, get enough calcium and vitamin D, avoid smoking, limit alcohol, and talk to your doctor about screening if you are at risk. Bone loss can start before you feel anything, which is why strength training is not just about looking stronger. It is about building a body that is harder to break.
MYTH: Lifting heavy automatically makes you bulky. If that were true, every sprinter, jumper, swimmer, gymnast, wrestler, and weight-class athlete would be huge. But they are not. They are strong, powerful, explosive, and often very lean. The truth is that strength and muscle size are connected, but they are not the same thing. You can build strength by adding muscle, but you can also build strength by improving technique, coordination, force production, and how well your nervous system uses the muscle you already have.
Building the most muscle mass usually requires higher volume, more hard sets close to failure, enough calories, enough protein, and enough time. Training for strength and power often looks different: lower reps, heavier weights, longer rest, better technique, explosive intent, and stopping before failure. So if you avoid lifting heavy because you “don’t want to get bulky,” you probably have it backwards. Size comes from volume. Strength comes from force. Train for the adaptation you want.