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PersistFitnessTrainingrtgorg2022-01-03T15:41:06+00:00

Your Road to Success.

PERSONAL TRAINING

SEMI-PRIVATE TRAINING

group training

GET STRONG

persistfitnesstraining

This crew is one special group 💚💚💚 📖

This crew is one special group 💚💚💚

📖 Books open mid-August, check the LINKTREE for information 😊

#anywhichwaybutdown #presson #persist #cincywomenwholift #cincystrengthtraining #comeliftwithus #youcanliftwithus

Ok, maybe 7.5 😬🤷🏻‍♀️ Happy Monday

Ok, maybe 7.5 😬🤷🏻‍♀️

Happy Monday Humans!

I’m Sarah and here @persistfitnesstraining we:
- prepare our bodies to do work
- learn how to lift
- train hard

YOU CAN LIFT WITH US.
Books open mid- August, head to bio for more info.

#anywhichwaybutdown #presson #persist #persistfitness #cincyfrc #cincywomenwholift #comeliftwithus #youcanliftwithus

Lumbar spine control loaded with a micro band! W

Lumbar spine control loaded with a micro band!

What does the band do?

1. Provides an external stimulus for me to focus on and drive into. If a client had a block at a specific vertebrae I can place the band there to give then an idea of where to move to.

2. Increases intensity- the band provides an load that needs to be controlled 👍🏼

Start with your tailbone and arch one at a time, pushing your bellybutton down toward the floor and then slowly take it back. Move slow!

#anywhichwaybutdown #persistfitness #persist #presson #cincyfrc #youcanliftwithus #comeliftwithus #cincymobility #cincystrengthandconditioning #cincypersonaltraining

Gravity can be a bitch (if we aren’t prepared.)

Gravity can be a bitch (if we aren’t prepared.) Move the spine everyday to help negate daily pressure and prepare the body for loading. Also, in case you didn’t know, gravity is load.

Need a place to start- try these:

1. These aren’t exactly the same as cat cows commonly seen in yoga. This is exploring segmental spine movement.

2. Be intentional. Think about moving one vertebrae at a time.

3. MOVE SLOW.

#anywhichwaybutdown #presson #persistfitness #cincyfrc #frccincy #

We have all been there. Everything is basically ok

We have all been there. Everything is basically ok, but something is just tweaked 😡

When these things happen with my clients we take a short time out to evaluate what we have access to. Maybe we take a breather from squats, but hinging, step ups and closed chained lower body movements are all good to go.

NEXT, we devise a plan to keep moving and exercising, while healing.

AND, MOST IMPORTANTLY: implement an assessment to see why something happened then begin training to build more resilience in that area.

I don’t like hearing coaches and practitioners say things like, “Don’t worry, we will get you back to where you started!” Back to where you started? We actually need to get you better than that: stronger than before so we can mitigate this issue and decrease your likelihood of another flare up.

Our bodies are complex and it’s impossible to avoid all pain. Our training prepares us for the what if’s. The fitter you are, the quicker your recovery.

NOTE: If you have an acute injury, this is not the advice I would give! Self evaluate or ask for help and stay safe!

#anywhichwaybutdown #presson #persistfitness #youcanliftwithus #comeliftwithus

Showing up because they made a commitment to thems

Showing up because they made a commitment to themselves.

Showing up to work hard.

Showing up to be open minded.

Showing up to learn.

Showing up to support their training partners.

Showing up to get better.

THIS IS GET STRONG. You can lift with us!
In person or remote 😀👍🏼 Application in my bio.

#anywhichwaybutdown #presson #persistfitness #getstrong #comeliftwithus #youcanliftwithus

My job is super rad. It puts me in front of fierce

My job is super rad. It puts me in front of fierce, smart, hard working women who I greatly admire. My time with Sara has been super fun. She and I do different things: I’m a lifter gym-rat and she is a climber-adventurer. But she stepped into my world for a little bit and she inspires me to step into hers. I hope you can teach me to climb some day! Not goodbye, just see ya later 💚🤍💚🤍

@blindfoxphoto

#anywhichwaybutdown #persistfitness #presson #womensupportingwomen #comeliftwithus

MY WAITLIST WILL BE OPENING IN 5 WEEKS FOR ALL OFF

MY WAITLIST WILL BE OPENING IN 5 WEEKS FOR ALL OFFERINGS!

Currently seeking clients who value:

Expertise > body type
Experience > “likes”
Compassion > black and white thinking
Open-mindedness > dogma

Sense of humor requires, we are serious about the work, but not about ourselves ✌🏼

💥Apply in the Google Form in my Linktree💥

#anywhichwaybutdown #presson #persistfitness #cincystrength #cincypersonaltrainer #cincystrengthandconditioning

1. Big toe extension. Keep your other toes down, t

1. Big toe extension. Keep your other toes down, then lift 🚀

2. All the other toes extension + big toe depression: push the big toe down, cramping to be expecting, then lift the other four toes.

Try it and get back to me.

#anywhichwaybutdown #freefeet #presson #persistfitness #cincystrength #cincymobility #cincyfrc

We know that if you want strength, power, muscles

We know that if you want strength, power, muscles and better movement you should squat, hinge, push, pull and carry things under load, heavier over time. You can want these things for any number of reasons:

🏋🏽‍♀️Performance
🩹Injury prevention and/or recovery
💪🏼Aesthetic goals
💐Better quality of life
☺️Improved health

But: all of those movements listed above are global (aka whole body, multi-joint, multi-system) endeavors. In order to safely and effectively begin these movements and definitely to progress those movements, the parts need to be maintained and developed. Those parts are your joints!

Take away: you need to train both. Keep doing your accessory work AND train joints specifically for the goal.

💀➡️🦶We will be doing a head to toe mobility and strength series this month @thisisprevail, follow along!

#anywhichwaybutdown #presson #persistfitness #cincywomenwholift #cincyfrc #cincystrengthandconditioning

Is being consistent important? Incredibly. But, in

Is being consistent important? Incredibly. But, in order for a person to even have the chance to be consistent, we must look at behavior and data over an extended period of time. Not just a day in the life.

1. DON’T SWEAT IT, literally 😉 Especially if you’re the person who hasn’t missed a workout in 15 years. It’s gonna be ok and if the thing that interrupted your schedule is stressful, it’s probably best to can the planned workout and check out #2.

2. GO FOR A WALK 🌸 ☀️ Walking is recommended daily, period. Whether you have a formal training session scheduled or not. Maybe you had to miss your 9 am lift, but you can still get a 20 minute winds for a walk later in the day. Walking reduces stress, is great for joint and cardiovascular health and just plan old feels good. So go do it 😃

3. Reschedule your workout 🗓 Training windows are variable. Look at your whole week. You missed Friday, but you have nothing scheduled for Saturday. Push it back a day. Or push it back 3 hours, when things settle down. Maybe it won’t be the fully planned program, but it will be helpful and you still did the thing.

What do all these strategies have in common?
- you showed up for yourself in some way
- you demonstrated adaptability

Don’t make a habit of missing workouts. They can be appointments you have with a trainer, a training partner or a class. Of course sometimes your car breaks down, or your child is ill, or you get in a pickle at work. THESE THINGS HAPPEN.

We don’t always have control over our days. We do have control over how we deal with unexpected snafus.

Check the slides above for some guidance and leave your favorite “missed-workout pivot” in the comments.

#anywhichwaybutdown #presson #womenwholift #cincywomenwholift #youcanliftwithus #strengthtraining

Anyone else just get up and go 👀 🙌 Routine

Anyone else just get up and go 👀 🙌

Routines are great tools. Having flexibility to do what you need to do without the perfect setup is also a great tool.

I know that there are people that benefit from a structured morning process! In fact, there might be times I recommend it to my own clients.

The point is: it’s not wrong to not have a special time for meditating and journaling and breathing and coffee. All those things are helpful and pigeon holding them into a certain spot MIGHT not be helpful.

If your in the weeds right now, and want to try implementing some grounding behaviors- DO IT ☺️ This is just a friendly reminder that doing the hard thing, at any time, has value. Start small.

Who likes to keep it tight in the morning and who likes their coffee with a side of leisure? Let me know what you’re up to! I’m sure you’ll teach me something!

#anywhichwaybutdown #notamorningperson #presson

The Seated Deadlift 😈 WHY DO WE DO IT? 🥸 S

The Seated Deadlift 😈

WHY DO WE DO IT?
🥸 Skill building: this exercise is great for learning proper sumo deadlift technique
💪🏾Strength building: this exercise goes hard on the whole spinal column, but particularly the upper back, hips/hamstrings/adductors, and grip
🙆🏻‍♀️ Mobility building: this exercises trains spinal segmentation under load as well as loading the hips in end range abduction and external rotation isometrically- aka holding a very tough position under tension

HOW DO WE DO IT?
Sit on a box that puts hips at parallel or slightly above parallel. From here, walk your legs open and externally your hips away from neutral. This is going to feel wide as hell. Regardless of your variation, you will simultaneously spread the floor by pushing down a away through your feet, hinge backward (leading with your tailbone), then reach down staying close to your body. Pick up your load, keep spreading the floor, then sit upright pulling your chest through at the end so you finish upright.

WHICH VARIATION IS HARDEST?
Different people need different sets up to either challenge weak areas or allow for growth in a position. For instance, the barbell variation requires that the hips are mobile enough to allow the bar to bisect your stance- that may not be available to everyone immediately. That’s ok! Set up the kettlebells and revisit the bar in a few weeks. Some people won’t be able to reach the bar or kettlebells from the seated position, they can utilize the Zercher movement. If you are someone who has access to all these, use all of them! There is purpose in each exercise that can benefit you!

#anywhichwaybutdown #conjugateforeveryone #presson #comeliftwithus #youcanliftwithus #cincystrengthtraining #cincywomenwholift

💚🖤💚🖤

In every single assessment I always ask: Can you

In every single assessment I always ask:

Can you physically do all of the physical things you want to be able to do? AND, Do some physical activities that you want to do seem scary?

Movement freedom creates a full life. My life won’t look like yours, but movement is what we have in common.

Some individuals are looking to gain back their autonomy after an injury or a prolonged period of not moving.

Some individuals are transitioning from one activity to something new.

Others are looking for a way to maintain the capacity their bodies already have.

Confidence is built through movement.
Confidence in your movement will give you freedom.

Can you do all the things you want to do?

#anywhichwaybutdown #presson #comeliftwithus #youcanliftwithus #cincywomenwholift #cincypersonaltraining #cincystrengthandconditioning

SPECIFIC > GENERAL PERSONALIZED> TEMPLATE PROGRES

SPECIFIC > GENERAL
PERSONALIZED> TEMPLATE
PROGRESS> STAGNATION

Yeah, we want to keep our fitness accessible, but the body is complex and over simplifying things ain’t it.

Everyone can benefit from squatting, hinging, pushing, pulling and carrying. AND, those are global movements, they don’t necessarily give you better hip joints, more resilient connective tissue, or even better movement. You’ll get good at those patterns and those patterns only. That’s not real life.

Train specifically, move globally. Do both.

#anywhichwaybutdown #conjugateforeveryone #presson #persistfitness #personaltrainingcincy #youcanliftwithus #comeliftwithus #cincystrengthtraining

17 years ago I was one of two girls to join our hi

17 years ago I was one of two girls to join our high schools’ all boys wrestling team. I really loved the sport and stuck with it. The other girl who joined with me, moved on, so I was alone figuring it out. There were teammates and a coach or two that had my back, but by and large, it was not a friendly place to be.

A decade and half later, girls are still becoming “the first” or “the only.” But they are pushing forward, joining teams when they are the only ones. (There was never another girl to wrestle at my school after I graduated.)

AND, this Facebook thread really made my day. Even though women’s wrestling isn’t as prevalent as we would like, this entire chain shows we are making a difference and support is out there! Parents, coaches and athletes reaching out to tell this young women things like:

“I’be been there too, I know how hard it is.”

“It gets easier.”

“When first started with the boys, I used to get beat all the time, now the roles are reversed.”

“It’s hard, but it’s completely worth it.”

“You are paving the way for girls in your sport.”

“You may be fighting alone now, but you are showing girls what we are capable of.”

KEEP GOING ✌🏼

#anywhichwaybutdown #presson #comeliftwithus #youcanliftwithus

This is a super unfortunate screen shot of me film

This is a super unfortunate screen shot of me filming some video for the upcoming 30 Days of Strength x Movement from @thisisprevail (shameless plug, stay tuned).

Our intern was helping me out and when we got done I said, “Do you think that will work?” She responded, “Yeah, but Sloane is in the background of this one.”

I’m really, really ok with that, even though it’s not “perfect.”

1. Lifting weights and women lifting weights is completely normalized for my daughter. That alone would be enough for me.

2. She also gets to see me at work. It’s not always ideal, but it’s important to me that she knows that passion, perseverance and commitment are necessary to reach goals. And so is doing things you don’t like.

3. She sees me struggle. I’m not interested in being perfect for her, or really for anyone. I’m not a fitness model, I’m not a digital media creator, I’m not an Olympic lifter, but I’m gonna overhead press this weight damnit, and then I’m gonna teach people about it. Waiting for perfect means you’ll never even become adequate, let alone masterful.

Who’s watching you?

#anywhichwaybutdown #persistfitness #presson #comeliftwithus #youcanliftwithus #cincystrengthtraining #cincywomenwholift

Happy 4th Birthday @persistfitnesstraining! Than

Happy 4th Birthday @persistfitnesstraining!

Thank you to everyone who supports me❤️

More to come. PRESS ON.

#anywhichwaybutdown

The human body is funny. The better we get at som

The human body is funny. The better we get at something (lifting, running, climbing) the worse we are getting at a bunch of other stuff (rotating, breathing, stabilizing).

Even if you don’t have performance goals, living a robust, full life requires the ability to be able to move fully and robustly.

We have to continue to evaluate and question.

Do we have the capacity to do X, Y, and Z?

If not, what does that mean?

How do we get better?

We start to ask different questions. We aren’t searching for something wrong, we are finding a way to get better.

#anywhichwaybutdown #presson #persistfitness #comeliftwithus #youcanliftwithus #persistatprevail #cincywomenwholift #cincystrengthtraining

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