Urban Pump Personal Training Studio by Gregg Hoffman

12/24/2025

12/24/2025

12/24/2025

New research shows aging may be slowed or even reversed by reprogramming how your cells function.

12/23/2025

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12/23/2025

Gift Certificates Available for 2026 💪🏻

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Gregg@urbanpump.com

12/23/2025

Being able to sweat, move, and push your body is something many would trade anything for.

Respect the privilege. Train accordingly.

12/23/2025

Developing media literacy and questioning narratives promotes awareness, balanced understanding, and stronger decision-making.

12/21/2025

Seasonal reminder to get outside as much as you can despite the cold weather. Cold is pretty easy to deal with thanks to modern technology, but moving in the cold will also keep you warm.

The real enemy during winter is sedentary behavior. It’s staying inside. It’s fearing the cold. It’s retreating into comfort and coziness. If you’re going to get cozy, you need to earn it. I’m not a big “no pain no gain” guy, but staying under blankets with the heat on in winter has to be balanced with outside cold air activity.

And yes, I know the joke. “You live in Miami, you don’t know what you’re talking about.” I grew up in Maine in a small fishing village on the coast where I wasn’t allowed to be inside sitting around. I played outside all day long in every season. I shoveled snow for money. I went on outdoor excursions in rain and shine with friends.

So I know cold. As long as you get out and start moving—whether it’s snowshoeing, snowboarding, sledding, cross country skiing, or snowball fights—you’ll warm up faster than you think.

And you still need natural light. Natural light becomes even more important in winter when it’s scarce. A lot of winter depression isn’t because of cold weather. It’s due to lack of sunlight. Bundle up as much as you need to, but get outside.

This is a far gentler and, in my opinion, more beneficial form of cold exposure than ice baths. Spending 30-60 minutes in cold temperatures in as little clothing as you can safely manage will help you burn fat and convert metabolically inert fat into metabolically active brown fat. And then after you’ve done your exercise or walk or snow sports, you get to come inside, sit next to the fire, take a hot bath, drink something warm, and know that you’ve earned it.

It’ll be far more satisfying than if you’d skipped the outside part entirely.

12/17/2025

Get Strong with Us! 💪🏻
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