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Monday 6am - 7pm Tuesday 6am - 7pm Wednesday 6am - 7pm Thursday 6am - 7pm Friday 6am - 7pm Saturday 7am - 1pm

Show Me Strength, 14700 Tamiami Trail N Unit 27, Naples, Naples, FL (2026)

01/20/2026

💥Unlock Your Spine’s True Power: Bend, Twist, and Build Resilience💥

Think your spine is a delicate glass rod? Think again! Scientifically, our spines are engineered for dynamic movement—flexion, extension, lateral bending, and rotation—to maintain mobility, strength, and overall function.

Research from spine biomechanics (like studies in the Journal of Orthopaedic & Sports Physical Therapy) shows that avoiding these motions can lead to stiffness, reduced disc nutrition, and higher injury risk from everyday activities.

But when trained intelligently—with progressive overload, proper form, and recovery—aggressive spinal loading builds tougher tissues, improves neuromuscular control, and enhances athletic performance. Your spine isn’t fragile; it’s adaptable—treat it like the powerhouse it is!

Enter powerhouse exercises like side bends on the back extension machine: These target lateral flexion, strengthening obliques, quadratus lumborum, and erectors for better side-to-side stability.

Backed by EMG studies, they activate core muscles more effectively than static planks, reducing asymmetry and boosting posture.

And cable rotations (think woodchoppers or Russian twists with resistance): These hone rotational power and anti-rotation strength, crucial for sports and daily twists. Evidence from strength & conditioning research (e.g., NSCA journals) highlights how they improve torque generation while protecting the spine through controlled shear forces—far superior to no-rotation routines for real-world resilience.

Train smart, push hard, and watch your core transform. Who’s adding these to their routine? Drop a 🔥 below!

01/08/2026

🚀 Maximize Your Gym Time with Two-for-One Moves! 🚀

Ever feel like there’s not enough time to hit every muscle group? Enter two-for-one exercises: compound movements that blend multiple actions into one seamless flow. Backed by exercise science, these hybrids boost efficiency by recruiting more muscles simultaneously, improving neuromuscular coordination, and elevating your heart rate for better calorie burn—all while saving precious minutes! 💪🔥

Take the Reverse Lunge into Single-Leg Romanian Deadlift

• Start with a reverse lunge: This targets your quads, glutes, and hamstrings while challenging balance and stability (hello, core activation!)

• Flow into a single-leg RDL: Shifts focus to posterior chain—hamstrings, glutes, and lower back—for unilateral strength gains

• Why it’s gold: Studies in the Journal of Strength and Conditioning Research show compound lower-body moves like this enhance muscle hypertrophy and power output by engaging multiple joints, making it a time-saver for legs day without skimping on results.

Next up: Split-Stance Cable Rows in a Lunge Position:
• Hold a lunge stance while rowing: The row hits your back, lats, and rhomboids for that upper-body pull strength.
• The lunge adds isometric hold on your quads, glutes, and calves, turning it into a full-body stabilizer.

• Science says: Research from the European Journal of Applied Physiology highlights how integrating isometric holds with dynamic pulls improves overall muscle endurance and functional strength, perfect for multitasking in a busy workout.
These moves aren’t just efficient—they promote balanced development, reduce injury risk through better stability training, and keep sessions engaging. Incorporate them 2-3x/week for optimal gains!

Who’s trying these next?

Drop a 🔥 below!

01/07/2026

🚀 Breathe Through Your Nose: Unlock Peak Performance in Low-Intensity Cardio! 🚀

Did you know that switching to nasal breathing during your steady-state workouts can supercharge your health and endurance? Let’s dive into the science behind it. 👃💨

Nasal breathing filters, warms, and humidifies the air you inhale, protecting your lungs and optimizing oxygen delivery. It also boosts nitric oxide production—a natural vasodilator that improves blood flow and oxygen uptake in your muscles.

Studies, like those from the Journal of Applied Physiology, show that nasal breathing enhances CO2 tolerance, helping you maintain a calm, efficient state during low-intensity sessions. This means better fat burning in Zone 2, reduced fatigue, and even improved recovery by activating the parasympathetic nervous system for that “rest and digest” mode.

Why are machines like the air bike and rower perfect for practicing this?

• Air Bike: Its full-body, rhythmic pedaling and pushing allow you to sync your breath with movement effortlessly. The adjustable resistance keeps you in low-intensity zones without spiking your heart rate, making it easier to focus on slow, controlled nasal inhales and exhales.

• Rower: This total-body workout mimics natural pulling motions, promoting diaphragmatic breathing. The steady glide encourages a consistent breathing pattern, helping build nasal endurance while engaging your core—ideal for low-impact cardio that builds stamina without overexertion.

Incorporate nasal breathing into your next session: Tape your mouth if needed (safely!), start slow, and feel the difference in energy and focus. Your body will thank you! 💪

01/06/2026

💥Don’t Neglect Your Lower Legs -The Key Tie in to Remaining Injury Free and Preserving Your Athleticism💥

In most strength and conditioning programs, the focus is on big lifts like squats and deadlifts that target quads and hamstrings. But lower leg training—like calf raises and band-assisted pogo jumps—is often overlooked, leading to imbalances and missed performance gains.

Scientifically, strong calves (gastrocnemius and soleus muscles) provide essential plantar flexion for explosive movements, while improving ankle stability and reducing injury risk in sports. Calf raises build raw strength, and pogo jumps enhance elasticity through the Achilles tendon, boosting power output for jumping and sprinting.

To excel in anything athletic—whether running, jumping, or agility drills—you need strength, function, and elasticity from your lower limbs. Without it, your foundation weakens, limiting overall performance and increasing injury chances.

Add these to your routine: Start with 3 sets of 15 calf raises, then progress to band-assisted pogo jumps for that reactive bounce. Your legs (and your game) will thank you! 💪
Ready to level up? Tag a friend who skips calves!

01/05/2026

Unlock Explosive Power with Post Potentiation Activation

Want to build serious power for sports, lifts, or everyday beast mode? Pairing a heavy compound lift (like deadlifts) with an explosive move (like kettlebell swings) is a game-changer.

Here’s the science behind why it works

🔥 Post-Activation Potentiation (PAP): Heavy deadlifts fire up your high-threshold motor units and ramp up neural drive. This “primes” your muscles for max output.

💥 Enhanced Explosiveness: Right after, explosive swings tap into that primed state, boosting force production and speed. Studies show PAP can increase power by 5-10% in follow-up sets!

🏋️‍♂️ Why It Builds Power: Power = strength x speed. This combo trains both, improving athletic performance without extra volume. Perfect for efficiency!

Pro Tip: Rest 4-8 minutes between for optimal recovery. Start with 3-5 sets and track your gains.

01/04/2026

💥Grip Strong, Live Long: Why Hand Strength Predicts Your Lifespan💥

🚀 Did you know that your ability to hang from a bar or carry heavy weights could predict how long you’ll live?

Longevity expert emphasizes grip strength as a powerful biomarker for healthspan and lifespan. It’s not just about muscles—it’s a proxy for overall strength, linked to lower risks of dementia, cardiovascular disease, and all-cause mortality.

🔬 Why These Exercises? Dead hangs and heavy farmer’s carries are simple, equipment-minimal tests that build and measure grip strength, shoulder stability, core power, and functional fitness. Attia calls them essential for training resilience against age-related decline.

📊 The Science-Backed Findings: Studies show grip strength is a stronger mortality predictor than blood pressure. For every 5kg decrease in grip strength, all-cause mortality risk rises 16%, and cardiovascular risk jumps 21%. Weak grip doubles the risk of cognitive decline and dementia. Men with the weakest teen grip are 20% more likely to die by mid-50s. Centenarians are 2.5 times more likely to have had top-tier grip strength. Attia notes these associations meet causality criteria, making grip a key focus in his longevity framework.

🏆 Attia’s Benchmarks (for 40s—adjust down 10% per decade older)

• Dead Hangs (hanging from a bar with straight arms)

• Men: 2 minutes
• Women: 1.5 minutes

• Farmer’s Carries (walking with weights in each hand)

• Men: Carry your body weight total (50% per hand) for 1-2 minutes
• Women: Carry 75% of body weight total (about 37.5% per hand) for 1 minute

Start slow, build up, and consult a pro if needed. Grip matters.

01/03/2026

💥Unlock Your Core’s Hidden Power with Offset Training!💥

Ever wondered why your core workouts feel like they’re missing something? Enter offset training – loading one side of your body to challenge stability and anti-rotation strength. Here’s the science-backed scoop:

🔹 What is Offset Training?

It involves uneven weight distribution, like using a dumbbell on just one side. This forces your body to fight against rotational forces, engaging deeper core muscles beyond basic planks or crunches.

🔹 Why It Stabilizes the Core

Your core isn’t just for show – it’s a powerhouse for stability. Offset loads create torque (rotational force) that your obliques, transverse abdominis, and spinal erectors must counteract to keep your spine neutral. Studies in sports science (like those from the Journal of Strength and Conditioning Research) show this builds functional strength, reducing injury risk by improving neuromuscular control.

🔹 Anti-Rotation Magic

Anti-rotation refers to resisting twists. In real life (or sports), this prevents strains. Offset exercises train your core to “brace” against these forces, enhancing overall power transfer from lower to upper body.

🔹 Try These Moves

• Single-Arm Dumbbell Press: Press overhead with one arm – feel your core fire up to stop you from leaning!

• Single-Arm Walking Lunges: Hold weight on one side while lunging – your core stabilizes every step, boosting balance and anti-rotation.

Incorporate these 2-3x/week for a stronger, more resilient core. Your workouts (and posture) will thank you!

01/03/2026

💥Your Hip Flexors Aren’t Tight—They’re Weak! Here’s the Science & Fixes💥

Ever feel like your hip flexors are super tight from all that sitting?

Turns out, it’s often not tightness at all—it’s weakness.

Scientifically, prolonged sitting deactivates and weakens these muscles (like the psoas and iliacus), making them feel stiff because they can’t handle everyday demands or stabilize your
core properly.

When weak, they tighten up as a protective response, leading to that “tight” sensation without actual shortening. Stretching helps short-term, but strengthening is key to real relief and better posture.

Try these killer exercises to build hip flexor strength:
1. Standing Hip Flexor Raises with Kettlebell Over the Foot: Stand tall, slide your toes under a kettlebell handle so it’s draped over your foot. Keep your core engaged, then drive your knee up toward your chest while keeping your posture upright—no leaning back! Lower slowly. This isolates the hip flexors with resistance, improving power for running, walking, and daily moves. Do 3 sets of 10-12 reps per leg.

2. Seated Up and Over Kettlebell: Sit on the floor with legs extended, place a kettlebell on the ground next to one ankle. Brace your core, lift that leg up and over the kettlebell, then reverse back. It’s a controlled march that targets hip flexors in a seated position, mimicking desk life while building endurance. Aim for 3 sets of 8-10 reps per side.
Strengthen smart, feel the difference!

Tag a friend who needs this. 👇

01/01/2026

💥Unlock Next-Level Glute Gains. Why Cable Kickbacks Are Killer Accessories💥

While powerhouse compounds like deadlifts, Romanian deadlifts (RDLs), hip thrusts, and lunges build serious posterior chain strength—recruiting glutes with hamstrings, quads, and back for epic hypertrophy—they often need targeted isolation to max out those glutes.

Cue cable glute kickbacks with an ankle strap: the perfect finishers for isolated hip extension, cranking up gluteus maximus activation, fixing imbalances, and driving focused growth without taxing other muscles.

Science says: These shine after compounds by honing mind-muscle connection and adding that extra burn for rounded, powerful glutes.

The breakdown:

🔹 Straight-Leg Kickback: (right) - Locks in pure hip extension with EMG levels rivaling top glute moves—mimics deadlift squeezes but isolates for peak contraction and less hamstring interference.

🔹 Bent-Knee Kickback (~90° knee): Dials down hamstrings for ultimate glute dominance, constant tension, and superior activation over multi-joint exercises—ideal post-thrusts or lunges for fiber-frying gains.

Tack on 3-4 sets of 10-15 reps per leg. Compounds build the base; kickbacks sculpt the peak. Ready to level up leg day? 💪

12/31/2025

💥Ease Shoulder Discomfort with Landmine Presses : Shoulder-Friendly Upper Body Vertical Push Moves💥

If shoulder pain hits during overhead presses, try landmine presses! They use an angled barbell for a natural, arced path in the scapular plane, easing rotator cuff strain and improving scapular mobility—less impingement, more stability.

Why scientifically sound? Neutral grip and curved trajectory reduce anterior stress vs. strict overhead moves. Engages delts, triceps, and core; ideal for rehab, building strength pain-free, and boosting overhead tolerance.

Variations (videos attached!)

1. Half Kneeling: Kneel for core stability and lower back protection. Builds tolerance slowly, focuses on unilateral work—great for imbalances or rehab.

2. Standing: Full stance for functional strength. Challenges stabilizers more; progress from kneeling for pain-free patterns, even with heavy loads.

Pro tip: Start light, control reps, see a pro if pain lingers. Transform your training—strong shoulders ahead!

Who’s in? Drop 🔥 and tag a friend!

12/29/2025

Crush Your Glutes & Hamstrings Without Losing Balance

Want to level up your posterior chain game? Traditional single-leg RDLs are killer, but balance issues can hold you back.

Enter these two supported variations—they’re scientifically backed for max muscle activation while keeping you stable and safe. Backed by biomechanics research on stability and EMG studies!

Wall-Supported Single-Leg RDL (right) (with back foot on the ground against the wall)

• Setup: Place your non-working foot’s toes or heel against the wall base for support. Stand on one leg, grab weights, and hinge at the hips to lower, keeping your back neutral.

• Why it works: Reduces lateral wobble (per Journal of Orthopaedic & Sports Physical Therapy studies on single-leg moves). This lets you dial in on eccentric hamstring loading and glute max power through better hip torque.

• Benefits: Heavier loads, flawless form, less injury risk—ideal for unilateral gains! No more tipping over.

Front-Foot Elevated RDL (left)

• Setup: Extend your lead foot forward on a low bench, back foot grounded. Hinge at the hips with weights for the RDL motion.

• Why it works: Boosts stretch on the working leg’s hamstrings and glutes (like deficit deadlifts, via EMG data from Strength and Conditioning Journal). Shifts tension to your posterior chain with a stable base.

• Benefits: Greater range of motion, more hypertrophy potential, zero balance drama. Pure focus on growth!
Both moves nail the hip-dominant RDL vibe, targeting your semitendinosus, biceps femoris, and gluteus maximus for that strong, sculpted backside.

Add them in: 3-4 sets of 8-12 reps, 2-3x/week. Your legs will thank you—and transform!

12/27/2025

💥Build Those Glutes Without Quad Bulk💥

Hey ladies! 👋

If you’re all about building those glutes without bulking up your quads, I’ve got two killer lower-body moves for you: glute-dominant reverse lunges and Bulgarian split squats.

The key? A simple torso hinge to shift the focus to your backside.

Scientifically, when you lean forward from the hips (about 30-45 degrees), you increase hip extension demand, which fires up the gluteus maximus more than the quads.

Studies in biomechanics (like those from the Journal of Strength and Conditioning Research) show this adjustment reduces knee torque and quad activation while maximizing glute recruitment— perfect for that targeted b***y growth without leg hypertrophy.

💥Glute-Dominant Reverse Lunge💥

• Start standing with feet hip-width apart, dumbbells optional.
• Step one foot back into a lunge, but hinge forward at the hips while lowering your back knee toward the ground.
• Keep your front knee stacked over your ankle, push through your front heel to return to start, and squeeze those glutes at the top.
• Aim for 3 sets of 10-12 reps per side. (Check out the attached video for a demo!)

💥Glute-Dominant Bulgarian Split Squat💥

• Place your back foot on a bench or step, front foot forward.
• Hinge at the hips as you lower into the squat, driving your hips back while keeping your chest forward.
• Push through your front heel to rise, focusing on glute engagement—avoid pushing off the back foot.
• 3 sets of 8-10 reps per side for max gains. (See the attached video for form tips!)

Add these to your routine 2-3x/week, and watch those glutes pop! 💪 DM me for personalized programming at Show Me Strength in Southwest Florida.

Show Me Strength

01/20/2026

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12/31/2025

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Monday	6am - 7pm
Tuesday	6am - 7pm
Wednesday	6am - 7pm
Thursday	6am - 7pm
Friday	6am - 7pm
Saturday	7am - 1pm