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PersistFitnessTrainingrtgorg2019-10-28T14:32:24+00:00

Your Road to Success.

PERSONAL TRAINING

SEMI-PRIVATE TRAINING

group training

RUN STRONG CINCY

RUN STRONG CINCY

persistfitnesstraining

STUMBLING IS STILL MOVING FORWARD. One of my lon

I’ll meet you where you are 🙂

I’ll meet you where you are 🙂

Congrats to my PERSISTENT client @yoadriennemartin

Congrats to my PERSISTENT client @yoadriennemartin!

When we began working together about 6 years ago, her goals were to get strong for distance running (half marathons and under) and to get rid of some nagging piriformis pain. DONE.

Then, she decided to run a full marathon. In Hawaii. Basically up and down a mountain volcano 🌋 And she did it!

Next up, she wanted to work on becoming more powerful and being able to do 3x10 push-ups from the floor. She can do all that and more!

During 2020 she shifted her sights to a not only a new physical challenge, but a new skill: learning to swim. Then deciding to begin triathlon training! Although she has been participating in some indoor tris over the past few months, this weekend she complete her first outdoor triathlon- in the ocean 🌊 and on the sand 🏝!

Next up, pull ups! Thank you @yoadriennemartin for being inspiring and so, so coachable. It’s so fun to watch you succeed!

#anywhichwaybutdown #persist #persistfitness #presson #cincytriathlon #cincywomenwholift #youcanliftwithus #cincystrengthtraining #cincystrengthforrunners

CONJUGATE FOR EVERYONE: Train all the aspects of w

CONJUGATE FOR EVERYONE:
Train all the aspects of what we need simultaneously.

Welcome to my 🧠 🙃

I work with many, many beginners and new comers to the lifting side of the gym. So. what does conjugate training look like for a non-sport specific human seeking:
🌸 better quality of life through stronger and better movement quality
🌱 increased work capacity and
🌊reduced discomfort?

The following aspects of training are seen weekly (if not in every training session) by all my clients:

➡️Compound lifts/multi-joint lift with a variety of equipment and positions, both heavy rep schemes and lighter volume work

➡️ Power training which looks different for each individual

➡️ Joint mobility and resilience through functional range principles, including end range work, maintenance ROM work and positional isometrics

➡️ Connective tissue integrity through high volume banded work on single joint exercises

➡️ 2 leg/arm, single leg/single arm, cross body, same side and rotational positions

➡️ GPP/ work capacity

This is not the only way! Everything is a tool. But,I have found this system of thinking to be the best for my clients ↪️ it’s achieves the most in the shortest period of time.........

....meaning that clients can make progress training 2-3x/week for 50 minute sessions, or less.

Additionally, I have found this set up to be very recovery friendly, which is always my number one priority working with general population. It’s my job to help them manage all the factors to help them progress.

#anywhichwaybutdown #presson #persistfitness #cincystrengthtraining #cincywomenwholift #youcanliftwithus #conjugateforeveryone

↪️ Shorter distance doesn’t always equate to

↪️ Shorter distance doesn’t always equate to easier (see also: sumo isn’t cheating). A different range requires you to drive forces from a different angle, therefore giving your joints, soft tissue and CNS a different stimulus.

↪️ Shorter ranges allow us to get back into lifts after an injury or if you lack the mobility to load a movement full range. Getting into a position where you CAN access loading is a great place to begin as you work toward full range.

↪️Partial range allows you to saftely overload specific spots of compound movements. Outside of using accommodating resistance, we are all limited by our weakest points. In order to get the strong stronger, we need to work around our weak areas. See next ↪️ to address weaknesses through partial range work.

↪️ Partial range accessory work is amazing for bringing up imbalances. Setting up your movement at the range where your positions begin to fail and loading what you can will transfer into strength and mobility at full range.

#anywhichwaybutdown #presson #persistfitnesscincy #cincystrengthtraining #youcanliftwithus #cincywomenwholift

I don’t train robots 🤖
I guide humans 🧍🏿‍♂️🧍🏽‍♀️🏃🏼👩🏽‍🦯🧑🏼‍🦽🧑🏿‍🦼

Do we have movement problems that need to be addressed? Sometimes.

Is it important to build resilience and sure up imbalances to do our best to avoid further/future movement problems? Probably.

There are standards for the human body and for movement. AND there are imperfections, grey areas, weaknesses and strengths, risk and reward.

I’m not here to build a robot army, I’m here to build humans.

Humans that can:

💪🏻 physically adapt to their environment and the demands of that environment
♥️ connect with themselves through thoughtful movement and challenging positions
🧠 learn about and be open to how much they are truly capable of

#anywhichwaybutdown #persistfitness #presson #cincystrengthtraining #cincystrengthtrainingforwomen #youcanliftwithus

Silver lining- if you couldn’t make it before ma

Silver lining- if you couldn’t make it before maybe now you can!

#youngwomensstrengthsummit #anywhichwaybutdown #cincywomenwholift #youcanliftwithus #cincystrengthtraining

Have you ever experienced a setback? OF COURSE. Th

Have you ever experienced a setback? OF COURSE. They happen to all of us. AND they happen in the gym.

Setbacks happen for a number of reasons.

External factors: stress at work ⚡️ , death/loss 😞 , travel ✈️ , A PANDEMIC 🦠 , hot AF ☀️ workout conditions

Internal factors: lack of 😴 , one too many 🍻 , not enough food 🍱 , not “feeling it” ✨

These can be a one off, and we keep it going. Sometimes, those set backs can hang around. Everything is a season.

You might be going through a season. KEEP GOING. You are not alone.

Making major lifestyle changes is not a smooth and well traveled road. It can be rocky, uphill, and there will be double-backs. There might be an Indian Jones style wooden bridge over a a deep, deep gulley that you have to cross without dropping the Nazi treasure.

Each challenge we encounter is an opportunity to learn, an opportunity to progress

And then we reach the first mile stone. We’ve made it across that rickety, scary as hell bridge, the treasure is in tact (mostly). And then another milestone.

That only happens by not giving up and continuing to move along the path, no matter how slow you need to take it.

#anywhichwaybutdown #presson #persistfitness #persist #cincystrengthtraining #cincywomenwholift #youcanliftwithus #calvincoolidge

Happy 3rd Birthday @persistfitnesstraining 🎂 🎉

Let’s keep going.

#anywhichwaybutdown #persist #persistfitness #presson #strengthtrainingcincy #cincywomenwholift #youcanliftwithus

This is a note to myself from a few weeks ago. But

This is a note to myself from a few weeks ago. But really, it could be a note to myself every week because I need the friendly reminder. And I know a lot of my clients can too #weareallinthistogether

Boundary setting is a a fundamental skill to work on consistently if you’re interested in growth. Physical or otherwise 💪🏻 🧠 ♥️

Here are a few things to keep in mind😊

🔑 if you don’t set your own boundaries, someone else will do it for you

🔑 Know what your goals and values are. That makes it easy to identify which things are value-centric and which things may not serve you right now.

🔑 It doesn’t have to be a hard no. It can be a “no thank you,” a “not right now,” an “I appreciate the opportunity, but I have specific things I’m working toward and I’m committed on focusing my resources there.”

🔑 It will be uncomfortable. Very uncomfortable. Not as uncomfortable as getting sidetracked from your dreams though.

🔑 This is ongoing! Every once in a while it can be helpful to audit your life and see what’s helpful, what do I love, what’s taking me away from my goals, what’s “fine,” but not lighting me up inside?

🔑 You’re allowed to change your mind!!!

#anywhichwaybutdown #persist #persistfitness #presson #cincystrengthtraining #cincywomenwholift #youcanliftwithus #essentialism #hellyes

I’ve worked in places where critical thinking wa

I’ve worked in places where critical thinking wasn’t encouraged. There were strict rules about movement and the human body:

no overhead pushing and pulling
no barbell squats or pressing
“functional” loads only
plant based or die
high protein or no gains
sitting is worse than smoking
being lean means being healthy
compound lifting only
Green juice!!

The list of bullshit goes on and on.

There are very few absolutes. Everything is a tool. Some tools work better for some clients, while other tools serve different clients.

I got really sick of hearing all the things I couldn’t do and my clients couldn’t do.

If you lack shoulder mobility for a back squat or an overhead press, let’s get you a better shoulder! If you aren’t ready for a barbell on your back, let’s get you stronger! Are you interested in a more balanced lifestyle? Let’s fine a system that challenges you and is sustainable! Looking a certain way doesn’t determine your health!

Thank you @certifiedpersonneltruths for your recent post regarding bais and inspiring me to look and reflect on my own. I still don’t know shit 🤣

#anywhichwaybutdown #persist #persistfitness #presson #cincystrengthtraining #thisisprevail #youcanliftwithus #cincywomenwholift

SIMPLE, EFFECTIVE, VARIED: Rear Delt Fly 🦅 Yo

SIMPLE, EFFECTIVE, VARIED: Rear Delt Fly 🦅

Your deltoid muscles are the muscles that make up the rounded parts of your shoulder and “cap” the shoulder joint 🧢

There are 3: rear, front and middle.

Like much of the body, they are multifaceted and multifunctional. Unlike most of the body, we can train our delts with very high frequency. For general shoulder health, I recommend several times a week, different variations, at low weight and high repetitions (3-4 x 20-50 reps).

Here are a few variations I utilize regularly:

☝🏻Single leg walking RDL with an isometric rear fly- these are part of a warmup and a great way to reach position: the upper back must maintain while the lower body rotates, hinges and shifts weight from one hip to the other.

✌🏻Chest supported fly- using the bench forces you into a position so you can gain greater range with less compensation. You won’t be able to “cheat” with momentum in this variation.

👆🏻✌🏻Bent over supine fly- by externally rotating the shoulders/turning the palms away from the body, it exposed the joint to a different angle. You can do these from a neutral, IR or ER position. I recommend rotating through these different variations regularly.

#anywhichwaybutdown #conjugateforeveryone #frcms #persist #persistfitness #cincywomenwholift #youcanliftwithus

Do you know how to manage pain and continue to tra

Do you know how to manage pain and continue to train around injuries and pick up your training after surgery?

Here are some tips 👇🏻 Tag someone who needs help getting back on their feet!

🔑 Get cleared by your surgeon/doc/physical therapist and ask for specific “absolute no’s” for training parameters. Here are some PTs I trust and respect: @cornellptanddryneedling @absolutekineticspt @veteran_physio @bene.pt

🔑 Find someone who can help you with exercise selection and regressions/progressions. HI, HELLO! THAT’S ME 👋

🔑 You WILL still be able to train, in some way! Find movements and exercise that don’t cause pain and start there. And I’m not talking about discomfort or fatigue- that is inevitable and necessary for progress, even while healing and rehabbing. Avoid actual pain.

🔑 It’s certain that you have areas of weakness and imbalances that can be brought up. This is a great time to focus on these areas. This is not a good time to take a long break from the gym or ignore your nutrition. The saying “use it, or lose it” has never been more true than post-injury. Your body isn’t going to like getting back to work, but you must.

🔑 Keep a close eye on your recovery. Stay on top of your sleep and nutrition and consider utilizing some different recovery techniques such as dry needling, massage, cupping, walking, etc. Again, see the PT list above!

Nothing beats a well rounded diet, a good nights’ sleep, and movement.

#anywhichwaybutdown #persist #persistfitness #youcanliftwithus #cincywomenwholift #cincystrengthtraining @fitbuckcincy

@queenbeepower and I are proud to be bringing awar

@queenbeepower and I are proud to be bringing awareness on strength and movement to the young women in our community! 👍🏻💪🏻 We are passionate about making strength accessible to everyone- including the next generation of women badasses!

To register, link in my bio ☝🏻

Can’t make it- we will be live streaming and making the recording available! DM me so we can get you the details!

Even if you’re afraid to grow out of your old sk

Even if you’re afraid to grow out of your old skin. Keep pushing.

#anywhichwaybutdown #conjugateforeveryone #persist #persistfitness #womenwholiftcincy @fitbuckcincy

What those hips do? 🧐 Viewing the same moveme

What those hips do? 🧐

Viewing the same movement from different angles gives a coach a lot of information. Of course, this happens during the assessment, but then every singe time a client moves after that is an opportunity for me to learn something and teach them something.

I’m not the form police- everyone moves differently and there is a wide margin for variance between individuals. These videos demonstrate some deviations that my clients and I are working on 👍🏻

We can always optimize what we are doing. And depending on what a clients’ goals are, focusing on the details can make a big impact long term.

For my clients, healthy, mobile, and strong hips are non-negotiable. Too many issues can arise up or downstream from lack of awareness of the hips. AND your hips are part of your core, where every movement originates.

Building strong, resilient hips is part mobility, part loaded movement (both compound and isolated) and part intent.

What can YOUR hips do?

@fitbuckcincy #anywhichwaybutdown #persist #persistfitness #conjugateforeveryone #noweakhips #cincystrengthtraining #cincywomenwholift #youcanliftwithus

READ MY DIARY!!!
SWIPE, SWIPE, Swipety Swipe 👉🏻

2021
@andrewkassen, we built something. Thank you @jessicawigginsphotography for capturing the first of many introductions from @thisisprevail to the world.

@kateykicksass for the 2021 hair 💁🏻‍♀️ 👸🏻
@lovelybyleyla for the 2021 face ✨

#anywhixhwaybutdown @andrewkassen #thisisprevail #strengthprevails #cincywomenwholift #nogivingup

I surround myself 10 hours a week (at least) train

I surround myself 10 hours a week (at least) training with high level, elite training partners under a world class coach who I learn from daily. I am relied on by these people to give timely, effective and direct feedback. And to learn quickly. It’s an environment that sees every body type doing every movement pattern in high pressure situations.

It makes me creative 🎨 👩🏼‍🎨. There is no reason for a body part to not be trained. There are no bad positions or movements, there are only weaknesses in those areas. No matter what the particular circumstances of an individual’s body, I will find a way to get them the movement they need.

I understand other body systems besides just muscle and skeleton. For example, the central nervous system 🧠 ⚡️ is an important part of progress and it must be trained the same way a muscle, joint or connective tissue is trained- with progressive overload and appropriate recovery.

Most folks have a history, an injury history. Same here 🙋🏻‍♀️🙋🏻‍♀️ Knowing when to work around and when to work through injuries is my wheel house. So is overcoming challenges, mental and physical. We decide what we want to do to have a full life 🌟

📸 @jwpjessicawigginsphotography
#anywhichwaybutdown #conjugateforeveryone #persistfitness #presson #cincystrength #cincywomenwholift

Landline Bent Over Row, 3 Different Grips- Simple,

Landline Bent Over Row, 3 Different Grips- Simple, Effective, Varied

WHY TRAIN GRIP
🤜🏼 Grip strength is an important indicator of overall health and lots of everyday activities require you to hold onto something
🤜🏽 A strong grip is reflective of full body strength and muscular endurance
🤜🏾 Reduces imbalances in the body, particularly back to front (push/pull)

WHY VARIED GRIPS
🤜🏿 Shows your joints a different angle and therefore strengthens and mobilizes in a variety of ranges
🤜🏽 Challenges weaknesses- there is a grip position for each person that makes everything “heavier”
🤜🏻 Maintaining good body position (bent over/hinge) with differing stimulus

#anywhichwaybutdown #noweakbacks #persistfitness #persist #presson #cincinnatistrengthtraining #cincywomenwholift @fitbuckcincy

YOUNG WOMEN’S STRENGTH SUMMIT 🗓 Tuesday June

YOUNG WOMEN’S STRENGTH SUMMIT
🗓 Tuesday June 22nd, 8-11 am @thisisprevail 🗓

Open to incoming 7th graders through college seniors

🗣We will learn about what it means to be strong (physically, mentally, emotionally), having confidence, setting and owning your goals.
🗣 We will hear from some amazing women and their journeys to strength.
🗣 We will learn the basics of strength training (hands on).
🗣 We will learn about nutrition: what are macronutrients, how to fuel your body for your goals, and why there is no such thing as "good" and "bad" foods

Registration in bio!
Scholarships available 😀😀

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