The Hub Health & Wellness

03/17/2026

The chest press patterns goal is strength through a full range of motion while keeping your shoulders healthy and stable.

A well-trained chest press helps:
✔️ Build strong chest, shoulders, and triceps
✔️ Improve overall upper body pushing strength
✔️ Support shoulder stability and control
✔️ Carry over to real-life movements like pushing, getting up off the floor, and catching ourselves if we fall

Remember:
The best chest press isn’t the heaviest one — it’s the one you can control, progress, and stay pain-free with.

Find your variation, build it over time, and get stronger the right way.

03/09/2026

When most people think of hinge exercises, they think of deadlifts or glute bridges.

But the hinge pattern is much bigger than just those two exercises.

The hinge is all about learning how to load your hips while protecting your spine — something your body needs to do every day when you pick things up, bend over, or generate power.

A well-trained hinge pattern helps:
✔️ Build strong glutes and hamstrings
✔️ Improve overall lower body strength
✔️ Teach your body how to protect the lower back under load
✔️ Make everyday movements like lifting and bending safer and easier

Just like squats, there are many hinge variations that work for different experience levels and body types.

Find the right variation, progress it over time, and your body will thank you.

03/07/2026

Here’s a few of my favorite squat progressions from beginner → advanced.

Squats are one of the most important movements for building a strong lower body.

They train your glutes, quads, and core, improve your ability to sit, stand, climb stairs, and lift things, and they’re one of the best ways to build real, functional strength.

But here’s the key most people miss:

There isn’t just one “right” squat.

The most important thing when squatting is finding a variation that allows you to:
✔️ Move well
✔️ Stay pain free
✔️ Progressively add weight over time

From beginner to advanced, there’s a squat variation for everyone. The goal isn’t forcing yourself into a specific style — it’s finding the one that works best for your body.

Find the variation that fits you best and start building from there.

Get strong. Get consistent. Get squatting.

02/27/2026

Bad programs train muscles.
Good programs train movement.

Most people don’t need more exercises.
They need better structure.

A well-designed training program isn’t random.

It’s not:
❌ 5 ab exercises
❌ Random circuits
❌ “Upper body blast” with no structure
❌ Sweaty… but not strategic

Every balanced program should include these 8 foundational movement patterns:

1️⃣ Squat
2️⃣ Hinge
3️⃣ Chest Press
4️⃣ Row
5️⃣ Overhead Press
6️⃣ Lateral Movement
7️⃣ Rotation
8️⃣ Core Stability

Why?

Because your body is designed to:
• Sit down and stand up (squat)
• Pick things up (hinge)
• Push
• Pull
• Reach overhead
• Move side to side
• Rotate
• Resist rotation and stabilize

If your program ignores one or more of these… you’re likely leaving strength, mobility, performance, or injury prevention on the table.

11/05/2025

Finish 2025 Strong!

Annoucement tomorrow, stay tuned!

09/21/2025

09/07/2025

The Hub’s First Year Wrapped!

Over 2k sessions and a 1,000+ hours. We’ve created and been a part of countless wins!

What drives us is watching the transformation—from the moment someone first walks through our doors to the day they leave stronger, healthier, and ready to thrive

None of this would have been possible without YOU, Memphis.

From getting out of pain, to building strength, to creating healthier habits—this year was just the beginning. 💚

We’re beyond grateful for the community that has trusted us with their health and wellness. And we’re even more excited for what’s next…

👀 (hint: expansion might be on the horizon ).

Here’s to year two of helping even more people look, feel, and move better!

07/25/2025

Sleep isn’t a luxury; it’s a necessity! If you're not getting enough sleep, it's time to equip yourself with knowledge. Explore our straightforward guide to sleeping better!

Read more here: https://wix.to/4rqyghb

Sleep isn’t a luxury. It’s a basic need. And if you’re not getting enough of it, your body’s paying for it—whether you realize it or not.When sleep takes a hit, so does everything else: • Brain fog creeps in • Stress spikes • Cravings increase • Recovery slows down • Risk for ill...

07/08/2025

07/07/2025

Delicious high protein bagels courtesy of one of our members!

06/09/2025

Thank you to everyone that submitted and shared their story with us on how getting support towards your health goals could impact your life. It was very tough to choose the winners!

Congrats to Tristan and her partner and nominee Perry!!

We look forward to connecting with you this week on how The Hub can transform your life over the next 12 weeks!

For all those that applied we will be personally reaching out with some runner up prizes because we felt inspired by the stories we read and we want to help ALL those who applied!! :)

06/07/2025

Updated: Application Closed

Roll Call to Apply to Win The Hub Transformation Scholarship! Closes Sunday night at midnight

Winner announced Monday morning!

We’re looking for one highly motivated individual who has tried everything to get into shape, but can’t seem to make it a lifestyle.

If that’s you, we’re inviting you to apply for our Transformation Scholarship.

We want to help you feel like your best self, gain the confidence you deserve, and become the best version of yourself.

The winner will receive…

12 Week Transformation Membership
Expert Guided Training Sessions
Personalized Nutrition Guidance
Dedicated Accountability Coach
Access to Recovery and Pain Management
Free Welcome Goodies

All a $5,000 value!

Winner will be chosen this Sunday night and announced Monday morning!

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Good luck!