3 Reasons Why You Should Warm Up Before Exercising

Let’s face it, we don’t take the time to warm up before exercising. 

Who has time for that? Better yet, why do I need to do that?

Warming up is an essential part of exercising with many benefits to warming up. 

Here are the top 3 reasons you should warm up.

Wakes Up Your Central Nervous System

First, what the hell is your nervous system? 

The CNS (central nervous system) is what controls most of our mind and body.

When we think of exercising we only think about how our workout will only impact our weight loss goals or our strength goals. 

Our nervous system plays a big factor in how our workout will go. If our brain is cluttered from the stressors of the day it can be hard to focus on the task at hand, our workout.

Having a warm up can help your brain get prepared for your workout.

Mentally Prepares You

It’s 5:30 am and you hear the alarm going off, we are tired and don’t want to get out of bed. We fight through the exhaustion and get ready to go to the gym anyway. (proud of you)

We get to the gym and get right into our workout. It takes about 15-20 minutes into your workout before you start feeling energized and ready to go.

Warming up can mentally prepare you for your workout. With a proper warm up you can train your brain to get ready for the stress you are going to put it through.

Warming up can prepare your mind for an awesome leg day rather than trying to avoid it.

Prevents Injuries

We spend all day sitting at our job not doing anything really physically demanding. We are in a tight position slumped over our computer listening to our boss talk about how we need to improve our work quality.

We leave work getting ready to go and do some deadlifts to get rid of the frustrations for the day. Once we get to the gym we load up the bar with some weights and jump right into our first set of deadlifts. 

After the first few reps you feel a sharp pain in your back and you know that you’re done for the day, and probably the week.

When we include a proper warm up, it can help us prevent injuries like these from happening. 

The reason a warm up can prevent injuries, is because you have woken up the nervous system, got good blood flow to the muscles, and have mentally prepared for your workout. 

What you should do

Warm ups do not have to be 15 minutes long, nor do they need to be super hard and get you sweaty. 

Walking on a treadmill or doing lighter weights of an exercise IS NOT a warm up. 

A Proper Warmup Should Include The Following:

Foam rolling tight areas

Ground exercises

Quadruped exercises

Core exercises

Hip exercises

Shoulder exercises

Dynamic exercises 

These can be done in 5-8 minutes and will get you ready to go for your workout.

If you want to be more successful in your workouts make sure to be warming up! 

Here is a video of a warm up you can do for your next workout! 

This Exercise Can Help Lower Your Resting Heart Rate

Resting heart rates can tell us a lot about our current state of health. Most commonly, we see resting heart rates ranging from 60 to 100 beats per minute. The lower our resting heart rate is, the healthier our body will be. 

We live in a tech savvy time and age where we have every bit of information readily available to us at any minute, yet we spend this technology looking at chonky cats. (I mean, who doesn’t though?) 

There is an app we all have available in our smartphones that can tell us our current resting heart rate. When it comes to tracking your resting heart rate, measure your heart rate first thing in the morning. I would suggest doing this for a few days to determine where your average resting heart rate is.

 Now, let’s move onto the exercise that will help you lower your resting heart rate and improve your health. 



Place your hand on your chest and stomach, take 3 breaths, and think about what you are feeling. 

Is the hand on your chest moving more than the hand on your stomach? If so, then this exercise will be great for you. 

*Nerd Talk We have two states of breathing; parasympathetic and sympathetic. 

When we think of parasympathetic breathing, think passive. You are relaxed and calm. There are no bears in the room trying to eat us. 

When we think of sympathetic breathing, think stress. You are in a room that is on fire and a bear is going to eat you. 

Now, go back to the breathing exercise we did earlier. If your chest was raising up, we need to ask ourselves, “Is the place on fire with a bear eating my face?” If not, let’s focus on breathing in a more passive state of mind. 

How to Baseline Breathing

When we can teach our body how to breathe in a more passive state, our resting heart rate can be lowered. This is because we are not sending signals to our brains that we are stressed out and being attacked by a bear. 

There are plenty of other factors that can help you with lowering your resting heart rate, but this is one of them. This is only the beginning of what breathing can do for you. There are many benefits that breathing alone can fix. 

Stay tuned for more to come on these topics in the future.

Dead Bugs For Core Training

When we think of trying to get our core stronger and more defined, we want to lie on our backs and do crunches until our spine breaks.

We’re here to tell you there is a much safer and more effective way of challenging your core.

Insert dead bugs. The name sounds gross, right?

Dead bugs are a staple in our exercise programs. The reason these are such a great alternative to traditional crunches is because this exercise truly trains your core muscles, unlike crunches.

Crunches can cause a significant amount of strain on the back because you’re fighting your anatomy. You’re curling the spine and shortening your muscles when you should be straightening and elongating your core for proper training.

Dead bugs make you use your entire core and also tell you when you are not. That way it’s easy to self-correct when doing these on your own.

How to dead bug:

1. Begin by lying on your back with your legs and arms up, your knees bent and hands facing the ceiling.

2. Next, push your low back into the ground. This will help ensure you’re doing them correctly. If your low back begins to arch, you’re losing tension. Make sure that your low back is glued to the ground so that a volkswagen beetle cannot drive underneath your low back.

3. Reach your right arm back, and at the same time lengthen your left leg. Remember to keep the low back glued to the ground.

4. Return to the start and repeat. To modify this exercise, keep the arms facing the ceiling and tap your heel to the ground.

The next time you’re going to train your core, give dead bugs a try!

How to Make Time for Weight Loss

Making time for things like going to the gym, eating healthy, getting enough sleep, going to work, spending time with the family, having a social life, and getting a good night’s sleep sounds absolutely impossible. We are all in the same boat! We are unable to make time to get ourselves back in shape and get fit. It’s almost overwhelming to think about how we can fit this into our busy lives.

There are plenty of solutions to resolve the common problem of having too much to do and not enough time to get it all accomplished. We have to create a map that will get us from point A to point B, so that we have a direct path to get us to our destination. First, we must begin with meeting ourselves where we are at. Once we can recognize where we are starting from, we can begin to draw our map.

Let’s use candy bars as an example of meeting yourself where you are at. For example, if we are eating 6 candy bars a day, and we decide that we want to lose weight, we will need to make a change in how many candy bars we are eating in a day. Rather than completely taking away our candy bars, let’s slowly start to limit how many we are having in a day. Begin with one week of having just 5 candy bars, and once that becomes easy, you can start to bring that number down. Meeting yourself where you are at begins by starting with small changes.

Now, let’s dive deeper into how we can make time for weight loss! 

Time analysis sheet (start where you are)

You need to get an idea of where you are starting before you can make a map to your destination. Typically, doing a three to five-day time analysis will allow for you to get the most specific and most accurate map.


6:00 am wake up, check Facebook and Instagram 6:00-6:15 am, go to bathroom and get ready 6:15-7:15 am, make & eat breakfast 7:15-7:45 am, go to work 7:45-7:55 am, work 8:00 am-12 pm, lunch 12-1 pm, work 12-4:30 pm, get ready and drive to the gym 4:30-5:00 pm, gym 5-6 pm, go home 6-6:10 pm, make supper 6:15-6:45 pm, eat supper 6:45-7:10 pm, watch Netflix 7:10-10 pm, get ready for bed 10-10:15 pm, scroll on Facebook and Instagram 10:15-11:00 pm, go to bed 11:00 pm. 


Spend the next few days writing down, either on paper or on your phone, what you are doing throughout the day. This means paying close attention to the things you do throughout the day. If you can’t do this first, your map will be harder to create.

This is an example of a sheet you can create to track your time.

See where you are wasting time (shorten your miles)

Now that you have an idea of where your time is going, you need to be able to save some miles on this trip to your destination. In order for you to get to point B, you need to cut some time out of the scenic route.


We are spending an hour on social media, on top of almost three hours on Netflix. Though there is nothing wrong with enjoying these things, let’s see if we can take a half hour out of this time to add towards something else. If our goal is to make time for meal prepping, then we can take a half hour of Netflix time to accomplish meal prepping.


See where you can cut or reduce time. Find things that you can negotiate with yourself and change up your map to get you closer to point B. 

Using Google Calendar is a great way to plan your day and set reminders for your goals.

Draw your map 

If you are not using a scheduler or a planner, we HIGHLY suggest investing in one. Using a scheduler like Google Calendar, show us what our day looks like. Using a planner like Panda Planner, guides us through our day, by including the goals & habits we are working on this week/day. Google calendar is what guides us to our destination. Panda Planner is the line of landmarks that show us how close we are getting to our destination. Here is a link to get your own journal

Begin by putting in the biggest time blocks in your week. This could be work, sleep, mealtimes, meetings, kids sporting events, family time, etc. These are non-negotiables, meaning that you cannot change your times for these things.

Next, begin to look at your negotiable agendas. This could be Netflix, spending time on your phone, social media, emails, going to the gym, running errands, etc. These are the time blocks that we can move around and adjust our times.


Using a planner or scheduler, begin to enter in your schedule. It is also beneficial to have things color coordinated. 


Enter in your schedule somewhere you can keep track of it. Give each of your agendas a different color. This will help you determine what is non-negotiable and what is negotiable. 

Here is how you can use Panda Planner.

Set course (set your goals and start them)

Point B is getting closer and closer, but first, let’s determine what Point B is. Let’s say we are wanting to lose weight; well how do we plan on losing weight? By eating better. How do we eat better? By making healthy meals. How do we make time for making healthy meals? By rearranging our schedule to allow us the extra time to make them.


Use your schedule to your advantage and make time, either once a week or many times throughout the week, to begin making your meals. They don’t have to be perfect. You just need to get started making those meals at home. Once that gets easier, you can begin to start making bigger changes into your nutrition, such as eating healthier, eating fewer calories, having a menu to follow throughout the week, etc. 


Find out what your point B is, then begin to break it down, step by step, to the smallest change you can make from where you are starting.

Plan for heavy waves (you might get off course and that’s okay)

We all know that things will not always go according to plan, and that is okay. Just because we drew our map and set sail, doesn’t mean we won’t come across a few storms along the way. We must be able to navigate ourselves through the storm. If something sporadically comes up when we had set a time for our goal, we can allow for that to happen. We are not a slave to our schedule; remind yourself that it’s just a map that is helping us along the way.


You forgot that your kid had an appointment at 5pm, the same time you were going to go to the gym. No one else can give them a ride and it’s out town. You know that training is very important to you and you don’t want to give that up. You can just change the time in your schedule instead. If you were going to watch Netflix at 7pm, do a home workout instead. Even if it’s only for 5 minutes, it will still get you closer to point B. 


Create an action plan that will help you out on your worst day ever. Think about what that day would look like, and what you would do to keep yourself on track to point B. There will be times when it is completely out of our control. On those days, just go with the flow and start up again tomorrow. 

Always check the map (be sure to check in daily to see how you’re doing with goals)

Daily journaling will help you keep checking your map to see where you’re at and how close you are to point B. Using a journal like Panda Planner helps you keep track of your progress every day by having tasks, priorities, and scheduling all in one place. Check in once a day, with whichever method of tracking you use, to keep you on task to achieve your goals.


Getting up 5 minutes earlier each day to set your goals and review them is a great way to set intent for your day and how you can get closer to point B.


Use an app or get a journal that you can write in everyday to help you track your progress and see what you are working on for that day.

It takes time (Know that this won’t happen overnight; make mistakes and try new ways)

Getting from point A to point B is a very long journey. You need to be able to set small landmarks to check in with your progress. This will keep you afloat and allow for you to see how far you have come. Just know that this is a lot of work, but only for the first few weeks. Once this becomes more routine, you will see how you can make time to your day to help get you to your goals. 


We just finished an awesome leg day workout, we went in and got our butts kicked. We are covered in sweat and feel accomplished! It’s the next day and we are SORE, going to the bathroom is painful, the idea of going up a set of stairs terrifies you, and it’s only going to get worse tomorrow.

You are really feeling the soreness of your workout, and have another leg day coming up in just two more days. We tell ourselves that getting sore and sweaty is a sign of a good workout. We work really hard day in and day out, countless hours of working out, and yet, we are haven’t made much progress in a couple of months.

Let’s learn more about how we can achieve our goals quicker, with doing less.

Are you doing this for your workouts?

Your current workout might consist of the following, Monday is chest day, Tuesday is leg day, Wednesday is back day, Thursday is leg day, and Friday is arm and abs. This style of working out is a good starting point for beginners, especially when you are new to working out. It gets us sore and sweaty, and does the job for our fitness goals.

This style of working out is good, but in long-term, won’t be as beneficial to us as it was when we first started. We begin to lose motivation, life gets busy and we cannot workout as much as we used to, we are not recovering as quickly as we want from our workouts, and we begin to lose interest.

Before we talk about how you can get results quicker, faster, and sustainable let’s cover two things.


Things that don’t determine a good workout.

Soreness and being sweaty is not a sign of a good workout. What did you say?! Take a second to let that sink in. It’s a tough pill to swallow, but let’s talk about why these two things are not a good way to measure your workouts.

We get into the mindset that we need to break our bodies down and be a puddle of sweat in order to get the body we want. The phrases “no pain, no gain”, “sweat is fat crying”, “no excuses” are outdated and need to be taken out of your vocabulary.

I can guarantee that you can get better results with doing less. First, we need to understand why we need to take these phrases out of our mindset.

Our Rebell Savannah working on back squats.

You do need to work hard, but not all the time, we want to remember this, the 80/20 rule. The 80/20 rule is that you go in and give 80% of what you have and keep 20% in the tank. The reason we do this is because we want to save some for tomorrow. If you are consistently going 100% all the time, you are destroying your own progress to achieve your goals. You don’t need to punish your body to get results.You can do it here and there, but not every day.

What to do instead?

So now that we are considering taking out the idea of not getting sore and super sweaty in our workouts, how do we measure progress or a good workout? This won’t be easy at first, but if you ware wanting to get serious results and do this for the long-term we need to do less.

By doing less, you focus on the things that are important and the things that truly matter in your workouts. You can save time and literally days to your life by doing less and following this format for your workouts.

Squat (any type of squat you want)

Hinge (think Deadlifts and RDL’s)

Upper Body Push (Bench Press, Kettlebell Presses)

Upper Body Pull (Bent Over Rows, Chin Ups)

Core/Carry (Farmer Walks, Planks)

Single Leg (Reverse Lunges, Single Leg Hip Thrusters)

Mobility (Wall Slides, Leg Raises)

If you do these 7 movements 3 times a week, with 5-10 minutes of cardio, you have covered all of your fitness needs. This style of working out allows you to have your chest, back, and leg day all in one.

How many times have you gotten sick or life got busy and it made you miss a chest day or a back day? Imagine now, not having to worry about that anymore because you’re going to work on that muscle group again sometime later in the week.

Signs of progress

The way we can measure our progress is by being consistent and building off of skills. Stick with a few basic exercises and get really good at them. Once you are able to build a solid skill from these exercises begin to find new ways to challenge yourself with them, by increasing weights or increase reps/sets. If we are constantly chasing variation, you won’t be able to build skill, skill is what gets us to our goal.

Our Rebell Saara when her Uncle George finally let her use the augur.

Another way we can measure progress is by seeing how your quality of life has improved. Is it easier to go up and down stairs, are you not afraid to shovel your drive way, has your confidence increased, did you try on a new pair of pants that didn’t fit 5 years ago, etc. You can measure your progress in many ways, soreness and being sweaty shouldn’t be one of them.

Save time, get results

When you train every muscle group once in your workout, 2-3 times a week, you are still doing the same amount of work, but without having to spread your time out so thinly. Now you don’t have to spend so much time at the gym, and get more time with family and hobbies.

Dialing down the intensity and the frequency of our current workout regimen sounds super scary and may make you uncomfortable at first. After working with over a 100 people like yourself, this has been the best way to get results. This allowed for our members to workout less and get better results.

Soreness and being sweaty will happen from time to time, because we will need to challenge ourselves. We do not need to chase after soreness and sweat to get results, remember to build off a skill and the 80/20 rule when you are working out next time. Your workouts should make you feel as if you accomplished something, but still have some room in the tank for more tomorrow.

What is Small Group Training?

Small Group Training is our version of group fitness done in a personal training setting. Have you been to a group fitness class that was too intense, and left you sore for days? How about a group fitness class where you felt that you didn’t belong? What about a group fitness class that didn’t give you the right guidance during the workout? That’s the opposite of what we do in our classes.

We are Restored Strength, and we care about you!

In our Small Group Training, we meet you where you are at, and we make sure to build you up, not break you down. We offer a family atmosphere and community that makes you feel welcomed, there’s no strangers here, just friends we haven’t met! Our coaches take the time to get to really know you, and help you accomplish your goals.

Our Rebell Norma working on step-ups.

Our Small Group Training, is for those who are over 30 and want to get in better shape. If your goal is to have fun, while losing weight, getting stronger, and getting fit without having to do it alone, then you’re a perfect fit for our Small Group Training!

We work with every day people like yourself, we know fitness can be scary and intimidating, at Restored Strength you will never feel out of place.

Our workouts provide a large variety of exercises and modifications for all levels. We begin together and finish together for all of our workouts. When you begin as a member of Restored Strength, you will go through a thorough fitness assessment, that allows our coaches to put you in the best place to be successful.

Our Rebell Mandy working on Reverse Lunges.

Check out our class schedule

If you are wanting to get results and have long term success, give us a try!

Our Jump Start Program is $199, this is a 3-week trial to check us out and see if we are the right fit for your fitness journey. You will be given 9 classes to attend in your first 3-weeks to see how we can help you be the best version of yourself.

Rebell of the Month: Brandon Tucker

We are excited to announce that our Rebell of the Month for February is Brandon Tucker! Brandon has been working with us for the past 3 months and has been rocking his sessions. We enjoy having his positive attitude in the gym, along with his great sense of humor. He has a serious commitment to staying on track to accomplish his goals. This is his story!

Your background

I used to be a fairly avid runner and used to go to the gym 4-5 times a week. Then my life got too busy with work and I started to slack on my personal fitness. After 3 years of a very hectic work schedule with a very minimal to-non-existent fitness schedule, I realized, just how much I had let myself go. Now that work has slowed down I have made it my goal to get in shape again. Originally, I tried going to the gym on my own, but my former drive and love for exercise/running was no longer there. I knew that I needed help to start this up again, and Restored Strength has worked really well to provide me with that assistance and accountability.

There is a picture of Daryl (my partner) and I over the summer. That’s the most recent photo I have of us. None with my longer hair.

Thoughts about strength training before & after

I really enjoyed working out in the past once I got into a routine. After being off that routine for over 3 years it has been very difficult to get back into it. Since being at Restored Strength my motivation is returning and there is someone there that can partially hold me accountable.

There is a picture of our dog, Piper, with a nice bottle of red wine. She is a little bit of a light weight 😛 (jk, we never give our dog alcohol!)

Challenging barriers you overcame

The challenging barrier I had to overcome is that sometimes my schedule with work and other life events can be difficult to accommodate.  Additionally, in the winter and only driving a front wheel drive vehicle, the snow can sometimes be a barrier 🙂

Brandon working on Good Mornings

Greatest achievement

My greatest achievement while training has been weight loss, increase in strength, and increase in energy. Additionally, my migraines haven’t been happening as often as they used to.

Changes your family/friends noticed

When I asked my partner, this question his response was “you seem happier.” 

Then there is a picture of our devious little bunny, Jasper. He favors Daryl and always tries to steal my food.

What do you tell people about our training

I would tell them to expect to meet a lot of fun and friendly people in a judgement free environment.

What do you enjoy about training here

What I like most about training at Restored Strength are the people and the structure of the exercises. I also like the individual attention you get from William who makes sure you are doing each exercise correctly without hurting yourself.

Brandon working on Planks.

Three benefits you’ve noticed

1. Weight loss

2. More energy.

3. Increased strength.

All of these have helped to improve my life as I feel more like myself again.

 What makes the difference

I haven’t tried other trainers or fitness plans. When I was working on my fitness on my own I had a couple of injuries that were completely avoidable if I knew how to properly perform certain exercises.

Additional words

I am happy that I decided to join Restored Strength. It has had a positive impact on my life and my health and I genuinely enjoy spending time with the people there during my sessions.

Brandon has been such a great member to work with, we cannot say enough good things about him. He is serious about his health and works hard during class. He has come a long way in his first few months here and it’s been awesome watching progress. Brandon is on his way to be the healthiest version of himself!

Watch his story!

Rebell of The Month: Tracey Gunlogson Westegaard

We are very excited to announce that Tracey is our Rebell of the month for January 2019!! Tracey is hands down one hard working member that is truly committed to her goals. She has significantly increased her strength, mobility, and body composition. Hear her story!

Your background

I wear many hats – mother, farm wife, veterinarian, volunteer, barrel race, beekeeper….maybe competitive athlete someday? A fast pace and go-go-go is my comfort zone. Though I’ve never considered myself naturally athletic, I’ve always wanted to be and have trained/exercised regularly in some capacity since I was in high school. What I’ve lacked in natural talent, I’ve made up for in try. I will out-try anyone.

Barrel Racing with my gelding, aka Bull Frog.

Thoughts about strength training before & after

Even though I’ve trained in some capacity my whole life, I’ve never really had a real goal. I just enjoy exercise and the ego boost I get from lifting heavy things. Coach William has encouraged me to focus my training and compete in Power Lifting while improving my mobility and correcting imbalances I’ve created with some haphazard training and job related repetitive movement patterns.

Challenging barriers you overcame

My ego. I’m still a work in progress. I want to train hard every day but I know intellectually, that is not best for my body and will slow my progress. To me, recovery is no fun but that is where I’ll make progress and gains. I know, and Coach William reminds me frequently, but it is a tough pill to swallow and I’m still working hard to focus on recovering.

Tracey working on the landmine press.

Greatest achievement

My ability to recover when I injure myself. I have a laundry list of aches and pains from everyday life and various hobbies. I continue to injure myself working/playing hard when I do, I have the tools (exercises and mobility drill) to heal faster. Now, when I throw my back out, I’m not miserable for a month, I’m sore for just a few days and then back to my normal activities. My body heals so much faster now.

Changes your family/friends noticed

Ha. Physically, my butt and jean size has changed. I still have to look in the mirror now and then to be sure it’s still there and it wasn’t just a dream that I grew a booty. I have girlfriends that have noticed for sure and asked me what I’ve done.

Napping at the horse trailer, my “happy place”

What do you tell people about our training

I tell friends I refer to trust the process and trust Coach William. He is not going to work you in a way that makes you sore or will hurt your body, because that is counterproductive. Less can be more. It doesn’t mean it’s easy though.

What do you enjoy most about training here

I feel very safe there. I can be myself. Doesn’t matter if my workout clothes don’t match or smell because I wore them the day before. I don’t feel like I need to suck in my mom belly. I truly feel no judgment there by Coach William and other members.

My husband Andy.

Three benefits you’ve noticed

  1. I acknowledge pain and deal with it instead of sucking it up and working through it/ignoring it. Pain is not normal, listen to it.
  2. I learned the value and true meaning of a dynamic warm up…not just 5 minutes of walking on a treadmill.
  3. It doesn’t have to happen overnight.

Kayaking with my kids, Brook 10 and Austin 13, on the creek in our pasture.

What makes the difference

This biggest thing I have experienced differently is the emphasis on corrective movement patterns and mobility. It’s frustrating to think I wouldn’t have the aches and pains I do now had a trainer emphasized correct movement patterns and corrective exercises into my training at a younger age.

Tracey is such a fun Rebell to work with! She has such a great sense of humor and is very knowledgable about strength training which is very impressive. She is definitely one of the hardest working moms I have met. I am looking forward to watching her compete in her first power lifting meet!

Watch her story

Rebell of The Month: Josh Johnson

We are excited to announce that Josh is our Rebell of The Month for December! Josh has been working very hard these last few months on his goals and has done an amazing job at it. He is a character to be around is always up for challenging when it comes to his training. He is prioritized with his goals and knows how to get the job done. This is his story!

Kayaking with the family.

Your background

I am currently a Financial Advisor in Marshall and volunteer firefighter for Lynd, married to my wife, Jennifer, who is part owner of Ace Home and Hardware here in Marshall.  We have two kids, Abby (13) who plays the piano and shows Llamas and Alpacas in 4h. Jake (12) is all in on hockey and his Xbox.

I have trained on my own and never had a coach. Pre-kids I have ran the Chicago Marathon, various 5/10ks but really enjoyed competing in Triathlons.  The variations of training for Triathlons for the three activities kept me focused. Through all that I never really did any sort of strength training.  About a year to 18months ago I thought I would start lifting weights. It became extremely clear that I did not know what I was doing. I had major pain in my shoulders and avoided squats like the plague.  At that point I sought out some help and ran into William.

Thoughts about strength training before & after

Before I came to meet William the only thing I knew was to bench and curl as much as possible I came to realize very quickly it was just more than that.

Screen Shot 2018-12-12 at 2.13.27 PM
Josh working on single arm swings.

Challenging barriers you overcame

I’m a put my earbuds in and ignore the world type of guy when I work out. The amount of stress running my business, and being available to my family I didn’t want to talk to anyone or participate in some sort of group thing. That’s why I liked marathons and Triathlons it was an individual sport.  I really had apprehension about a group type of setting but you never succeed if you don’t step out of your comfort box.

Greatest achievement

I have been really please with my overall stability most significant is with my highly physically demanding activity with the Fire Dept.  There is rarely “proper lifting” when performing these duties. I noticed immediately that I had mobility and was confident when doing physical aspects.  I can be on a hose line for hours and feel good the next day. In the past I would be sore and have pain in my back…..not anymore! I am also a big pheasant hunter. Take 2 pound weights tied to each leg, carry around another 7lbs then drag that through chest high grass, mud, snow, ect and do that all day! Normally I would be extremely sore the next day and may only get another day of hunting in. Now I have gone three days in a row and felt like I could keep going!

Changes your family/friends noticed

My firefighter buddy’s rib me that my gear look loose on me now (which it is).

My wife Jennifer.

What do you tell people about our training

Go in with an open mind and trust the process.

What do you enjoy about training here

I like the culture William has in place. There is no feeling of being judged everyone is at their own level and there is nothing wrong with it. Its’ also ok to learn and ask questions.

Screen Shot 2018-12-12 at 2.14.24 PM
Working on sandbag squats. 

Three benefits you’ve noticed

1. I have more mobility/flexibility.

2. I have more confidence in physical activities.

3. I feel generally better.

What makes the difference

Up to this point I never used a trainer but I have tried fitness plans. I’m a real visual guy so if a plan is just a list of things to do I won’t succeed.  I am also not smart enough to know what plan I need for the goals I want, having a person understand me and what I want to accomplish has helped me be successful.

Kayaking with my daughter Abby.

From brewing beer, to smoking meat, to doing triathlons, this man does it all! Josh is such a great member to work with and along with having a great sense of humor. Watching the changes in Josh’s overall body composition and his strength has been very rewarding. We are honored to have such a great member be a part of our RS family.

Watch his story

Rebell of The Month: Kim Jenniges

We are excited to announce that Kim is our Rebell of the Month for November!! Kim has been such a great member to have at Restored Strength. From her high energy and fun spirit to her welcoming personality, Kim has made some great progress! We are excited to share with you her story!

Your background

Before Restored Strength, I had never really enjoyed exercise.  I had a high metabolism the majority of my life, so could avoid it. Then 40 hit and I needed to make some changes.  Over and over again, I kept trying the newest fad expecting different results.  It was me trying to do this alone. I was missing a community to be part of.  I found these things at Restored Strength.

Kim and her husband Jamie, son Dawson (13), and Daughter Morgan (17) at her confirmation this fall.  These three are my life.  They are my motivation, my support, and entertainment every night!

Thoughts about strength training before & after

Before training, I thought it was all free weights, bench pressing, and that I had to be an experienced athlete.  After training, it’s amazing how much creativity and different exercises you can do with your own weight, bands, kettle bells, and more.  There is something new every workout.  Something that is attainable for where you are at on your journey.  The cool thing is that as you grow, your confidence grows too!

Challenging barriers you overcame

Ditching the philosophy of “no pain no gain” and patience pays off.  I was brought up in a generation where you had to push yourself to the limit in order to see any results.  Resulting in sweating profusely and unnecessary muscle soreness!  Now I realize, it shouldn’t hurt.  We are also in a society where we all want instant results. William said to me one day, if you want to get a $1000.00 it doesn’t happen overnight, but saving over time will get you $1000.00.  The same holds true with exercise and nutrition.  Just keep at it!

Kim working on floor presses.

Greatest achievement

Showing up!  I have been getting up consistently at 5:15am 3 times a week to make my 6:00am workout.  Before Restored Strength, I always intended to work out in the mornings, but the snooze button won out.  My muscles fought me when I did manage to get out of bed.  I never understood how some people loved a morning workout, now I’m one of them.  Working out with William and my morning workout friends is the best way to start my day.

Changes your family/friends noticed

When doing outside work this fall, I didn’t get winded.  My husband has noticed my stamina has increased and I don’t get near as sore as in years past.

Me and my husband Jamie at the Metallica concert for our 19 year wedding anniversary.  We always make time for us.  This night was so awesome!!!

 What do you tell people about our training

William cares about your success.  He will work with you to help you achieve your goals.  Workouts are surprising easy.  He pushes you just enough and knows when you are ready to progress, customizing workouts for you!  I leave feeling refreshed and ready for the day.  Plus, you get to work out in your socks!  Which I love! 

What do you enjoy about training here

I walk in the building and I feel like I belong.  It is a completely judge free zone with people at all different levels. William promotes a positive environment where we work, we chat, and we laugh, making the hour go by very fast! 

My partner in crime, Molly.  She keeps me company when I’m working, follows me everywhere and is the best stress reliever ever.  Plus, she’s so cute!!  You can’t help but love her!

Three benefits you’ve noticed

  1. I can do so much more than I ever thought I could! My confidence has grown leaps and bounds!
  2. I’m embracing small wins and the philosophy that this is a lifestyle change.
  3. My posture has improved.I have always struggled with my posture.Standing up straight is easier now!

What makes the difference

I have never had a trainer before, but now I’m hooked!!  Other fitness plans didn’t hold me accountable.  I was missing the community, workout buddies, and positive reinforcement.

Kim working on her presses.

Additional Words

I’m thankful I picked up the phone and called William.  I was embarrassed about where I was.  My BMI was going up with each visit with my provider.  My cholesterol was going in the wrong direction, to the point where my provider said if I didn’t make some changes we were going to have to talk medication.  In November, I will have my annual health screening.  I’m hoping to see the results of all the work I have put in.  The even better thing, William said no matter what the results are we will figure out a plan together.  I am definitely not alone and that is the best part.

Kim is an active and hard working member in the RS Community. She has such a great attitude and puts in the work towards bettering her health. Kim has made some significant changes in her strength and mobility. We couldn’t ask for a better member like Kim, we are very proud to have her be a part of out family.

Watch Her Story!