GRIP Center

Connor's training advice for the day emphasizes the importance of maintaining healthy behaviors and habits beyond the confines of the gym. Proper nutrition, regular physical activity, and quality sleep are fundamental in achieving desired results. Connor strongly urges individuals to make movement and healthy eating a top priority in their daily lives, extending beyond their GRIP sessions.

Building strength, resilience, and a stronger back for life!

Here are three reasons to LOVE this movement: 💪🏼

* Lower Back Strength*: Horizontal back extensions target and strengthen the lower back muscles, reducing pain and preventing injuries.
* Posture and Stability*: They improve posture and core stability by engaging the posterior chain muscles, leading to better overall athleticism.
* Athletic Performance*: Strengthening these muscles enhances athletic performance in various activities, enabling better form and reducing injury risk. Overall, making activities of daily life, like lifting heavy items from the floor safer and easier to do.

What’s your biggest fitness challenge right now?

Share with us in the comments below! Whether it’s staying motivated, finding time to workout, or something else, we’re here to support you on your fitness journey!

Fuel your gains with minimal effort! Our 'No Fuss Salmon Cakes' are the perfect protein-packed delight for a quick and nutritious post-workout meal.

Embracing the extra sunshine, but can we talk about that lost hour of sleep?

During the week after the shift to Daylight Saving Time, research shows an associated rise in:
1. Cardiovascular disease, with a 24% higher risk of heart attacks
2. Injuries, including a 6% spike in fatal car accidents
3. Stroke rate, which increases by 8%
4. Mental health and cognitive issues, with an 11% spike in depressive episodes
5. Digestive and immune-related diseases, such as colitis, which increase by 3% in females over age 60

While the extra sun has it benefits, it’s important to also know the risks associated with the time jump. Establishing a regular sleep routine, soaking in morning sunlight, minimizing disruptions before bedtime, and engaging in morning exercise are effective ways to safeguard your circadian rhythm during the transition to Daylight Saving Time. These practices contribute to improved sleep and overall well-being.

Level up your workout with a solid warm-up! Warming up increases blood flow through the body, preparing muscles for movement while lowering injury risks. As a result, heightened neuromuscular connections translate to improved strength and power during your workout! 🏋🏻

Dynamic stretches amp up flexibility and coordination. Plus, it's not just physical – a good warm-up primes your mind too, ensuring you're mentally tuned in for peak performance.

Spending a couple of minutes upfront on a solid warm-up pays off big time! 💪🏼

Revitalize your mornings with our tasty 'No Oat Oatmeal'—a wholesome breakfast choice that kickstarts your day with pure goodness!

Our morning duo, Courtney and Brian, tackling fitness goals as a team! Ever experienced a dual session? Grab a buddy and let’s break a sweat together.

Understanding your heart rate zones is key to optimizing your workouts!

Next time you’re in the gym, check your fitness watch periodically during your workout. Which zone do you find yourself in most often?

8 Reasons why you should love strength training for stronger bodies, healthier minds and lasting well-being!

Backwards Sled Pulls - why we love them!

Backwards sled pulls engage muscles differently than forward pushes, that target quads. Backwards pulls heavily activate the hamstrings and glutes due to the mechanics involved in moving backward against resistance. This exercise emphasizes hip extension, which helps strengthen posterior chain muscles, that run from your neck down to your ankles. Strengthening the posterior chain muscles offers several benefits, such as improved posture, reduced risk of injury, enhanced athletic performance, better stability, and increased overall strength for daily activities involving bending, lifting, and moving.
So the next time your trainer programs backwards sled pulls, thank them ;)

Huge congrats to Stephanie, our 3 year gym client, for not only completing her first full marathon but also securing the first spot among women! 🏃‍♀️🥇 Your hard work and commitment shine bright!!

Trainer Tip Tuesday - Pullovers

Struggling to feel your lats during pullovers?
Byron suggests shortening the range of motion to just below your chin to keep the work in your back. Think about pushing the weight “up and over”, keeping your elbows at a slight bend as you’re doing this movement and get ready to feel the burn! 🔥

Some days, we like to match 👯‍♀️

This month is for Mobility! Mobility plays a crucial role in longevity as it directly impacts movement and therefore overall health. Improving flexibility can help joint mobility, muscular strength, and cardiovascular health. Additionally, mobility enables individuals to stay active, engage in regular exercise, and maintain independence as they age.

Starting this week your trainer will take you through an assessment to evaluate flexibility. After your assessment, you will be prescribed a daily stretch routine to target areas of limitation. At end of the month, your trainer will re-assess targeted areas. We’re hoping to see major improvements across the board! Additionally, the individual with the most significant improvement will receive a free fascial stretch therapy session.

Just a reminder: We will be closed for regular sessions Monday to accommodate small group classes and the Holiday. Tuesday, we’re back to regular hours!

Looking for a new guilt-free treat?

Try out this GRIP certified Pot de Crème! When finished, your dessert should be velvety and thick like a crème brûlée.

If you’ve tried it before, what’s your favorite garnish?

Give the gift of stretching this New Year! Fascial stretch therapy is a gentle form of assisted stretching that aims to improve flexibility, reduce pain, and enhance mobility. A 60 minute stretch with us can alleviate restrictions within the fascia to promote better movement and overall well-being.

Purchase a fascial stretch for yourself or a loved one

Wishing everyone very healthy and happy Holidays! 🎄

This recipe and more on our website.
Click the link in our bio!

Building strength one rep at a time: Our clients putting in the work this morning!

While the bench press is a classic and effective exercise, it’s easy to fall into a routine of repetition. To rejuvenate its effectiveness, sometimes all it takes is a small tweak. It could be as simple as shifting your grip, using a bar with a different thickness, or, like Mark here, opting for a neutral grip on a football bar. These minor adjustments can reignite the benefits of a staple exercise in your routine, adding variety and challenging your muscles in new ways.

Meet Evan!

Evan attended Northern Michigan University and worked as a professional cook before discovering his passion for fitness and nutrition. Evan understands the weight loss journey from personal experience, and he loves being able to help others change their lives.

Here are some fun facts about Evan:

Favorite song: Ghost Ride- BLK ODDYSSY
Favorite Physical Activity: Playing basketball
Hobbies: Reading, basketball, and playing video games

So thankful for all our amazing clients at GRIP!
Happy Thanksgiving 🦃

Meet Connor!

Connor truly enjoys helping others reach their fitness goals. After completing two years at Calvin University, he acquired his NASM certification and worked in Holland as a personal trainer. His favorite part of training is seeing how the body reacts to different types of workouts, and he loves to teach others about how to fuel and support the body with optimum nutrition.

Here are some fun facts about Connor:

Favorite song: Snooze -SZA
Favorite Physical Activity- speed skating
Hobbies: watching anime and marvel movies, olympic weightlifting and speed skating

Meet Byron!

Byron spent eight years working in trades, building decks, perfecting trim work, and renovating houses. However, a pivotal moment during his second weight loss journey ignited a new passion within him – the aspiration to become a dedicated personal trainer. Drawing from his personal experiences, Byron realized his ability to guide individuals through their fitness endeavors via weight training and nutritional guidance. Fueled by his love for active living, Byron strives to inspire and motivate, empowering others to adopt enduring healthy habits.

Here are some fun facts about Byron:

Favorite song: You & the 6 - Drake
Favorite physical activity: weight training and jiu jitsu
Hobbies: filmmaking, film editing, mixed martial arts, and listening to music

Meet Brad!

Brad graduated from GVSU with a finance degree but decided to pursue his passion for fitness and helping others. He is a certified trainer and has a strong interest in program design. Brad has completed a number of certifications to better understand how to best assess and program for his clients. He has a desire to help people achieve a long, happy, healthy, and pain-free life through fitness.

Here are some fun facts about Brad:

Favorite Song: Misery - Memphis May Fire
Favorite Physical Activity: heavy weight training and hiking
Hobbies: Reading, watching sporting events, and playing sports

Our small group classes are filling up for next Friday, November 24. Sign up in the gym or text Cindy to secure your spot!

Meet Taylor!

Taylor is certified as a NASM personal trainer and is currently an exercise science student at Grand Valley State University. He completed 5 years of active duty military as an infantry sergeant, and that is where his passion and love for fitness really grew. Taylor cares about functional and holistic fitness and enjoys helping people become more fit and healthy in everyday.

Here are some fun facts about Taylor:

Favorite song: Diamond Therapy- Walker and Royce
Favorite Physical Activity: Outdoor activities
Hobbies: DJing, cooking, and going to music events

Meet Lex!

Lex earned a bachelor’s degree from Aquinas College in Exercise Science and is currently certified as a NASM personal trainer and as a Level 3 Fascial Stretch Therapist (FST). Lex also earned a master’s degree in Clinical Mental Health Counseling and is passionate about the mind-body connection and holistic healing.

Here are some fun facts about Lex:

Favorite Song: Silly-Troye Sivan
Favorite Physical Activity: weight training, specifically chest and back
Hobbies: Leather making and flower farming