Excel Strength and Performance

🔥 Movement Monday: The Deadlift 🔥

The deadlift is one of the most effective exercises for building total body strength. It targets your posterior chain, including glutes, hamstrings, and back, while also engaging your core. Mastering the deadlift improves posture, enhances athletic performance, and supports everyday movements like lifting objects from the ground.

Whether you're lifting heavy or focusing on form, the deadlift is beneficial movement to include in your routine. Want to perfect your form? Chat with one of our trainers and get started!

💪 What are your current deadlift PRs? Drop them in the comments!

🏋️‍♂️ Ready to boost your strength? Join us at Excel for a session today! DM us to to set up a consultation.

🏃‍♂️ September Challenge Alert! 🏃‍♀️

Join Coach Kenney in our September challenge and get moving! The goal is simple: accumulate 15 miles of running or walking by the end of the month. Whether you're a seasoned runner or just looking to get more active, this challenge is for YOU!

Here’s how you can participate:
Track Your Miles: Use Trainheroic to add your miles in.
Share Your Progress: Post updates in your stories and tag us to stay motivated and inspire others.
Crush the Goal: Aim to hit 15 miles by September 30th. Go at your own pace—every step counts!
Let’s make September a month of movement. Lace up those shoes and let’s get started! 💪

🖤 Hero Workout in Honor of Lazar Dukic 🖤

This Saturday at 10 AM, we come together as a community to honor the life and legacy of Lazar Dukic, who tragically passed during this year’s CrossFit Games. Lazar was a true embodiment of strength, resilience, and dedication, and we are dedicating this Hero WOD to his memory.

🏋️‍♂️ Workout Details: The workout will be challenging, just like the spirit Lazar showed in every competition. We’ll have several different scaling options available, ensuring that everyone can participate and push themselves at their own level. For those who prefer, this workout can also be completed as a team—because just like in CrossFit, we are stronger together.

Let’s gather this Saturday at 10 AM to honor a true hero in the CrossFit community. 💪

🔥 BOGO Alert: Get Ready to Gear Up! 🔥

Now’s the perfect time to stock up on your favorite Excel gym tanks, tees, and sweatshirts because we’re offering Buy One, Get One FREE on all our apparel! 🛍️

Whether you need a fresh tank for those intense workouts or a cozy sweatshirt for the cooler days ahead, we've got you covered.

But hurry—this deal won’t last forever!

👉 Call to Action: Swing by the gym to grab your gear before it’s gone! Show up in style and represent Excelecause everyone loves a freebie! 💥

🏋️‍♂️ Labor Day Hours Update! 🏋️‍♀️

This Labor Day, we’re here to help you kick off the holiday strong! 💪 Excel will be open from 8 AM to 11 AM for a morning sweat session before you enjoy the rest of your day. No group classes will be held on Monday. Whether you're getting in some functional bodybuilding, following your individual design program, or just want to burn off those BBQ calories early, we’ve got you covered!
🌟 Come in, get your workout done, and celebrate the hard work you put in all year long! 🌟

🎒 Last Call for Our Back-to-School Giveaway! 🎒

Don't miss your chance to win BIG this school season! We're giving away a FREE month of membership for YOU and a FRIEND, PLUS a FREE month of nutrition coaching for you both to help you both kick off the school year feeling strong and energized.

To enter: 1️⃣ LIKE this post 2️⃣ TAG a buddy who’d love to join you 3️⃣ SHARE this post on your story

Hurry, the giveaway ends soon! Whether you're hitting the books or just looking for a fresh start, this is your chance to level up together at Excel. 💪📚

Winner will be announced September 1st! Good luck!

🚨 A huge shoutout to and all the incredible athletes who brought their A-game to our Back Squat & Mile Run Challenge! 💪🏃‍♀️ Your energy, strength, and determination were truly inspiring.

We loved seeing our community come together to push limits and support each other. This is what Excel is all about—building strength and camaraderie. Stay tuned for more community events on the horizon!

Curious about joining the Excel family? Shoot us a DM to learn more about our classes, coaching, and everything else we offer. Let's keep growing stronger together! 💥

Whether you're looking to level up your fitness routine or make healthier choices, we’ve got everything you need to stay on track.

🏋️‍♂️ Individualized Programming: Personalized plans tailored to your goals, fitness level, and lifestyle. Whether you're training for a race, building strength, or just getting started, our expert coaches are here to guide you every step of the way.

🤝 Group Fitness Classes: Sweat it out with like-minded individuals in our energizing Functional Bodybuilding classes. Build strength, improve mobility, and have fun with a supportive community.

🍏 Nutrition Coaching: Fuel your body right with personalized nutrition plans. From InBody analysis to weekly check-ins through our app, we provide the guidance and support you need to achieve lasting results.

This is your Monday reminder that you are capable of achieving anything you set your mind to. Start today, and let us help you reach your full potential!

🔗 Ready to take the next step? Contact us to learn more about our programs and start your journey to a stronger, healthier you.

Ready to level up your workout wardrobe? We're excited to offer an exclusive discount on LSKD workout gear just for you! 🙌 Use code EXCEL20-FPCREW at checkout and save big on the latest in performance apparel.

And it gets better—pair your new gear with our Excel tees and tanks, which are STILL Buy One, Get One Free! 🛒💥 Whether you're hitting the weights, crushing a cardio session, or just want to look great while you do it, we've got you covered.

🛍️ How to Shop:

Head to the website and fill your cart with your favorites.
Use code EXCEL20-FPCREW at checkout for your exclusive discount.
Don't forget to grab those BOGO Excel tees and tanks in the gym! 💪

Summer's winding down, but we've got something to keep you and a friend motivated all year long! We're giving away 1 FREE MONTH of membership PLUS 1 FREE MONTH of nutrition coaching—for both YOU and a friend! 💪🍎

How to Enter:

1. Follow us on social media ✅
2. Tag a friend in the comments who you'd love to train with 👫
3. Share this post to your story (don’t forget to tag us!) 📲

The more you enter, the better your chances of winning! 🏆 Winners will be chosen at the end of the month, so get tagging, sharing, and let’s make this school year the healthiest one yet!

📅 Contest ends August 31st. Don’t miss out on this amazing opportunity to kickstart your fitness journey with your gym bestie!*

Congratulations to our August Member of the Month, Brooke Meche! Brooke is consistently getting her workouts in with the 7 am crew and always encouraging and supportive. Here's what Brooke had to say about her experience here at Excel:

"After starting my weight loss journey over six years ago, I knew I needed something more. A simple search of “gyms near me” led me to Excel. I felt “good”, but I wanted to feel strong. Since joining over a year ago, I’ve never felt better, stronger, or more confident. Kenney, his coaches, and members make going to the gym enjoyable instead of it feeling like a chore. I love starting my days off at Excel!"

If you see Brooke, please make sure to give her a congrats for all the hard work she puts in each day.

Carbs: Your Workout Fuel! 🍚

When it comes to strength and endurance training, carbs are your best friend. They’re not just a tasty treat; they're essential for powering your workouts and maximizing performance. 💥

👉 Why Are Carbs Important?
Carbohydrates are your body's primary energy source. They get stored as glycogen in your muscles and liver, providing the fuel you need for high-intensity workouts and long endurance sessions. Without enough carbs, you may experience fatigue, decreased strength, and slower recovery.

Including a balanced amount of carbohydrates in your diet supports sustained energy levels, enhances your strength, and helps you go the extra mile. Remember, carbs aren't the enemy—they're the fuel that keeps you moving! 🏋️‍♂️🏃‍♀️

💬 Want to optimize your nutrition for better performance? Our nutrition coaching can help you find the right balance of carbs, proteins, and fats to reach your goals. Book a consultation today and start fueling your body the right way! 🚀

🏋️‍♀️ Ready to test your strength and speed? Join us this Saturday, August 10th at 9 AM for our "Hunting for Gold" Max Back Squat & 1 Mile Run Challenge! 🏃‍♂️

Whether you're a member or new to our community, this is your chance to push your limits and have some fun. Plus, we've got some amazing prizes up for grabs:

🎁 Members: Compete for a chance to win awesome gear from R.A.D Global and LSKD!

🎁 Non-Members: Don't miss out! Participate and you could receive an exclusive Excel Swag Pack.

Bring your A-game and let's see what you've got! 💪🔥 Tag your workout buddy and let’s make this challenge one for the books. See you at the gym!

🏋️‍♂️🏃‍♀️ Searching for Gold Challenge 🏃‍♂️🏋️‍♀️

Ready to channel your inner Olympian? Join us on August 10th at 9 AM for our epic Searching for Gold Challenge! 🏅

💥 30-Minute Max Back Squat
💥 1-Mile Run
💥 Prizes for Top 3 Men & Women from and

Whether you're a member or not, this challenge is open to everyone. Non-members, you can even win an Excel prize pack! Let's push our limits and hunt for gold together! ✨

🔗 DM us to Sign up now and tag a friend to compete alongside you! Let's see who's got what it takes to reach the top! 🥇

🍏 Elevate Your Nutrition Game with Our Comprehensive Coaching! 🌟

Are you ready to take control of your nutrition and see real results? Our Nutrition Coaching program is designed to provide you with personalized guidance and support every step of the way. Here's how it works:

📝 Step 1: InBody Analysis
Start with a detailed InBody scan to get a clear picture of your body composition. This analysis helps us understand your muscle mass, body fat percentage, and more, giving us the data we need to tailor your nutrition plan.

🎯 Step 2: Personalized Plan
Discuss your goals, preferences, and lifestyle with our certified nutrition coach. Whether you want to lose weight, gain muscle, or just eat healthier, we create a plan that's just for you.

📱 Step 3: Weekly Check-Ins
Stay on track with weekly check-ins through our app. Track your progress, get personalized feedback, and make adjustments as needed. Our app syncs seamlessly with popular nutrition apps and fitness trackers, making it easier than ever to stay accountable and motivated.

🔗 Step 4: Continuous Support
Receive ongoing guidance and support from your coach. Have questions or need motivation? We're here for you every step of the way.

Take the first step towards a healthier you! Book your consultation and start your nutrition journey today. 🌟

🧹 Time for a Closet Clean Out! 🛒 Buy One Get One Free on Tanks, Tees, and Sweatshirts! 🛍️

Is your workout wardrobe in need of a refresh? We've got you covered! Through the end of August, we're offering an amazing Buy One Get One Free deal on all tanks, tees, and sweatshirts. It's the perfect opportunity to stock up on your favorite Excel gear.

Don't miss out on this limited-time offer. Upgrade your gym attire and look great while you crush your fitness goals!

📅 Offer valid through August 31st. Hurry, while supplies last!

🎒 Back to School, Back to Fitness! Refer a Friend and Get a Month FREE! 🎉

School's back in session, and it's the perfect time to get back into your fitness routine! To celebrate the new school year, we're offering an incredible special: Refer a friend to our gym, and both you and your friend get a month FREE!

👯‍♂️ How It Works:

Refer a friend to join our gym.
Once they sign up, both of you enjoy a month of membership absolutely free!
Whether you're looking to try our Individual Design program or our Functional Bodybuilding classes, now's the time to bring a buddy and get fit together.

Don't miss out on this limited-time offer! Tag your friends and spread the word. Let’s make this school year the fittest one yet! 💪

📅 Offer valid through end of August. Sign up today!

🌟 Achieve Your Nutrition Goals with These Expert Tips! 🌟

Embarking on a nutrition plan can be challenging, but with the right strategies, you can make lasting changes and see incredible results. Here are our top tips for staying on track and succeeding in your nutrition journey:

1. Set Clear, Realistic Goals 🎯

Define what success looks like for you. Whether it’s weight loss, muscle gain, or improved energy, having clear goals will keep you motivated.

2. Plan Your Meals 📅

Meal planning helps you make healthier choices and avoids the temptation of quick, unhealthy snacks. Prep your meals in advance to save time and stay on track.

3. Stay Hydrated 💧

Water is essential for overall health and can help control hunger. Aim to drink at least 8 glasses of water a day.

4. Listen to Your Body 🧘‍♂️

Pay attention to how different foods make you feel. Eat when you’re hungry and stop when you’re full. Mindful eating can improve your relationship with food.

5. Seek Support 👥

Work with a nutrition coach for accountability and motivation. Sharing your journey can make it more enjoyable and rewarding.

6. Be Patient and Persistent ⏳

Changes take time. Stay committed and don’t get discouraged by minor setbacks.

7. Celebrate your progress, no matter how small.

🌟 Need personalized guidance? Our certified nutrition coaches are here to help you create a plan that works for you. DM us today to get started!

🔥 Discover the Power of Community with Our Group Fitness Classes! 🔥

Step into a class where energy, motivation, and results come together. Our Functional Bodybuilding classes are designed to push you, all while having fun and supporting each other. Whether you're lifting, sweating, or cheering, every moment is a step towards your fitness goals.

✨ Try your first WEEK for FREE and feel the difference! DM us for more information.

🔍 Ever wondered how we create our individualized programs? Our certified coaches tailor your plans based upon your goals, the time you can commit to your workouts, and your current fitness level. During your initial assessment, we help define your goals and develop the roadmap to get you to acheive them. Set up a consultation today to start your own fitness journey!

📞 Book your FREE assessment today and experience personalized fitness!

"🍪🚫 Struggling with trigger foods that derail your nutrition goals? You're not alone! Here are some tips to help you take control and make healthier choices:

1️⃣ Identify Your Triggers: Keep a food journal to track what you eat and how you feel. This can help you pinpoint which foods are problematic.
2️⃣ Plan Ahead: Prepare healthy meals and snacks in advance to avoid reaching for trigger foods when hunger strikes.
3️⃣ Find Healthy Alternatives: Satisfy cravings with healthier options. Craving something sweet? Try fresh fruit or a small piece of dark chocolate.
4️⃣ Mindful Eating: Practice mindful eating by slowing down and savoring each bite. This can help you recognize when you're full and prevent overeating.

Need personalized guidance to overcome trigger foods? Our certified nutrition coach can help you develop a tailored plan to manage cravings and make healthier choices. Take the first step towards a healthier relationship with food!

DM us to schedule your nutrition coaching session and gain control over your diet today! 📩💪 "

Congratulations to Excel's July Member of the Month, Hunner Huval! Hunner has been a member since day one and you've likely seen him crushing workouts and cutting up. Here's what Hunner had to say about his experience at Excel:

"I’ve been a member of Excel Strength and Performance since day 1 of opening and I’ve enjoyed every second of my time there! Whether it be the excellent individualized programming, supportive coaching, or the extremely friendly community, every minute I spend in Excel is one i enjoy. Whatever your health/fitness goals are Coach Kenneth Vo and his staff will help you achieve them all while being understanding and flexible with your life outside the gym!"

If you see Hunner, give him a fist bump for all his hard work!

🥑✨ Don't fear the fats! Healthy fats are essential for your overall well-being. Let's dive into the benefits of fats for both men and women:

Benefits for Men:

💪 Muscle Growth and Recovery:
Healthy fats support muscle growth and repair by providing energy and aiding in the production of testosterone, a key hormone for muscle development.

❤️ Heart Health:
Omega-3 fatty acids, found in fatty fish and flaxseeds, help reduce inflammation and improve heart health, which is crucial for maintaining peak performance and overall wellness.

Benefits for Women:

🔄 Hormonal Balance:
Healthy fats are essential for the production of estrogen and progesterone, hormones that regulate menstrual cycles and support reproductive health.

✨ Skin and Hair Health:
Fats help maintain healthy skin and hair by providing essential nutrients and keeping your skin hydrated and glowing.

Healthy fats are vital for numerous bodily functions:

🧠 Brain Health:
Fats are crucial for brain function. They help build cell membranes and support the production of essential hormones and neurotransmitters.

💪 Energy Source:
Fats provide a concentrated source of energy, helping you stay active and fuel your workouts effectively.

🍽️ Nutrient Absorption:
Fats aid in the absorption of fat-soluble vitamins like A, D, E, and K, ensuring your body gets the most out of the nutrients you consume.

Talk to one of our certified nutrition coaches today to discuss how to optimize your nutrition plan!

🏃‍♂️💪 Strength training isn't just for bodybuilders – it's a game-changer for runners too! Here are some amazing benefits of incorporating strength workouts into your running routine.

🦵 Improved Running Economy:
Strength training helps your muscles use less energy to produce the same amount of force, making you a more efficient runner.

🚫 Injury Prevention:
Building strength in your muscles, tendons, and ligaments reduces the risk of common running injuries such as shin splints, runner’s knee, and IT band syndrome.

⏱️ Increased Speed and Endurance:
Stronger muscles can propel you forward with more power, helping you run faster and maintain your pace over longer distances.

💪 Enhanced Muscle Balance:
Strength training corrects muscle imbalances, promoting better alignment and movement patterns, which can lead to a smoother, more balanced stride.

🔋 Better Overall Fitness:
Adding variety to your workouts with strength training improves your overall fitness, boosting your cardiovascular health, flexibility, and stamina.

Whether you're aiming for a new personal best or just want to enjoy running without the pain, strength training is your secret weapon! 🏅 Ready to get started? Join us at Excel Strength and Performance and let's run strong together! 💪🏃‍♀️

🎆 Happy 4th of July! 🇺🇸

Celebrate freedom, fitness, and fun with us today! Whether you're enjoying a healthy BBQ or taking a well-deserved rest day, remember to stay active and make healthy choices.

💪 Here’s a quick Independence Day Workout to get your blood pumping before the festivities:
4 rounds
24 Squats
7 Burpees
24 Sit-ups

Tag us in your workout pics or show us how you’re celebrating. Let’s see those red, white, and blue gym outfits! Stay safe, and have fun!

📚🍎 FAQs about Nutrition Coaching 🍎📚

Wondering how nutrition coaching can help you reach your health and fitness goals? Here are some frequently asked questions to give you a better understanding of our nutrition coaching program:

1. What is nutrition coaching?
Nutrition coaching is personalized guidance from a certified nutrition coach to help you make better food choices, develop healthy eating habits, and achieve your fitness and wellness goals.

2. Who can benefit from nutrition coaching?
Everyone! Whether you're looking to lose weight, gain muscle, improve athletic performance, or simply eat healthier, nutrition coaching can be tailored to your specific needs and goals.

3. What can I expect during a nutrition coaching session?
During a session, you'll discuss your current eating habits, health goals, and lifestyle. Your coach will provide you with a customized nutrition plan, practical tips, and ongoing support to help you stay on track.

4. How often do I need to meet with a nutrition coach?
This can vary based on your needs and goals. Through our ESSENTIALS app, connecting with your coach is super easy. Your coach will help you determine the best frequency for your check ins.

5. Will I have to follow a strict diet?
No! Nutrition coaching is about making sustainable changes that fit your lifestyle. Your coach will work with you to create a flexible plan that includes the foods you enjoy while meeting your nutritional needs.

6. How is nutrition coaching different from a diet plan?
Unlike generic diet plans, nutrition coaching is personalized and considers your unique preferences, lifestyle, and goals. It focuses on long-term habits and sustainable changes rather than quick fixes.

7. How do I get started with nutrition coaching?
Getting started is easy! Contact us to schedule your initial consultation. We’ll pair you with a certified nutrition coach who will help you begin your journey to better health.

Invest in your health and start seeing results both in and out of the gym. Ready to transform your nutrition? Let’s do this together!

4th of JULY GYM HOURS:
Wednesday: 5am to 7pm
Thursday: CLOSED - Happy 4th of July!
Friday: 5am to 7pm

Make sure to be on the lookout for a 4th of July workout that you can complete at home, at the beach, or wherever you spend your day.

🎉📢 July BINGO Challenge is here! 📢🎉

We’re excited to launch our updated BINGO card for the month of July. This is your chance to mix up your routine, try new workouts, and win awesome prizes!

Here's how to play:

Screenshot this post and check off as you go or pick up your BINGO card from one of the Coaches.
Complete the challenges and mark off the squares as you go.
Share your progress on social media and tag us for a chance to be featured!

Complete a row, column, or diagonal to win! The more BINGOs you get, the better your chances of winning.

Let’s make July a month of fitness fun and community spirit. Ready, set, BINGO! 🏆



🗓️💪🎉

💧 Stay Hydrated: Essential Summer Hydration Tips! 💧

Keeping hydrated is crucial during these hot summer days, especially when you're working out! 🌞 Here are some essential tips to help you stay hydrated and healthy:

Drink Plenty of Water 🚰: Aim for at least 8-10 glasses a day, more if you’re active or sweating a lot.
Eat Hydrating Foods 🍉: Incorporate foods like watermelon, cucumbers, strawberries, and tomatoes into your diet.
Carry a Water Bottle 🥤: Keep a reusable water bottle with you at all times to remind you to drink throughout the day.
Add Electrolytes ⚡: Replenish lost minerals with electrolyte drinks or natural alternatives like coconut water.
Monitor Your Urine 🚽: Pale yellow urine is a good indicator of proper hydration, while dark yellow suggests you need more fluids.
Avoid Excess Caffeine and Alcohol 🚫: These can dehydrate you, so enjoy them in moderation and balance with extra water.
Infuse Your Water 🍋: Make hydration more enjoyable by adding slices of lemon, cucumber, or mint to your water.

Share your favorite hydration tips in the comments! Let’s keep cool and hydrated together this summer! 🌞💧