We Got Your Back

We Got Your Back

Back pain can ruin any workout and protecting your back may not be on the top of your mind during a workout session. Most exercises incorporate the collection of about 140 muscles that make up your back even if the movement is not directly targeting it. By including a few simple exercises into your normal routine, you can help protect your back from potential injury.

Balanced Habits: Success Stories

Balanced Habits: Success Stories

TS teamed up with Balanced Habits, a leading nutrition coaching program, to launch a Fall Nutrition Challenge. Our group of 22 Kickstarters recently completed the 28 day program so we’re really excited to share the results and experiences of our program participants!

We offered the program because we knew that our clients put in the work at the gym but improper nutrition was holding some back from seeing the results that they wanted. Our goal was to create a program that would instill sustainable eating habits to help our clients for years, not just for the 28 days of the program. As a group, the TS team lost over 136 pounds!

The Best Way to Recover From A New Routine

The Best Way to Recover From A New Routine

Proper recovery, especially after exercise that you aren’t used to, will keep your body ready for the next workout and not sore AF. Many of our Group Personal Training (GPT) clients ask us about what to do after their first session to avoid soreness and take care of their body.

Tips to Stay Healthy as the Seasons Change

Tips to Stay Healthy as the Seasons Change

As the weather starts to change, many of our clients start to getting sick. Since we like our classes full and our community healthy, we wanted to share a few of our favorite tips for avoiding the flu and other seasonal colds.  

Doctors recommend that the best way to prevent the flu is to get a flu shot but good health habits can stop the spread of germs and keep you healthy.

The 5 Skills Needed to Crush an Obstacle Course Race

The 5 Skills Needed to Crush an Obstacle Course Race

Obstacle courses have become increasingly popular over the past few years as they are great way to challenge yourself and work together with a group of friends for a common goal. In October, members of the TS community will be running the Tri State New Jersey Spartan Sprint. Sprints are usually about 3-4 miles with least 15 different obstacles. Since the course map is not released beforehand, there is little way of knowing what you could expect on race day so you will have to be prepared to face anything!

So how do you train for such a race? Typically obstacles will test your upper body and grip strength, crawling ability, hill running capacity, overall endurance, and teamwork skills.

How to Create Achievable Weight Loss Goals

How to Create Achievable Weight Loss Goals

Fall is the perfect time to focus on better eating, proper nutrition, and weight loss. You have ample time to start creating healthy habits that will before Thanksgiving and the holidays tempt you to wait until the New Year. Like with any goal, whether financial, personal, professional, or in the gym, you need to create reasonable expectations to give yourself the opportunity to succeed. Read on to learn more about how to create achievable weight loss goals.

How to Build the Ideal Workout Week

How to Build the Ideal Workout Week

As we launch our Balanced Habit Nutrition Fall Kickstart Challenge, we want to help you develop the ideal workout week to support your nutrition goals. Even though nutrition typical makes up at about 70% of weight loss, we want the food that you consume to be used as fuel for your workouts, not just stored in your body.

Fall Nutrition Challenge: Q&A

Fall Nutrition Challenge:  Q&A

We know that our clients love to indulge in a little bit of ice cream and a lot of bit of rosé but come Fall, it's time to think about burning off the summer fun. TS has teamed up with Balanced Habits, a leading nutrition coaching program, to launch a Fall Nutrition Challenge.

Our TS team of nutrition coaches, Rachel and Hannah, will be executing the program.

We sat down with Hannah to learn a little more about the program.