Prime Training KC

Holding onto weight over your head is a whole lot harder than just letting it go and coming out from under it.

We do not mean literal weight, we are referring to everything in life that is holding you down from reaching your goals.

So what’s holding you back?

* Your excuses?
* Fear?
* Lack of accountability?
* Lack of knowledge?
* Lack of motivation?

Really, all of these could actually be a result of not having a meaningful enough WHY. Your “why” is the thing in your heart that holds more weight than any of the 5 I’ve listed above. If your why runs deep enough you will push the excuses aside, you won’t let fear hold you back, you will become your own accountability, you will gain the knowledge you need to succeed and your why will become the ONLY motivation you need when the weight gets too heavy.

So let us ask you again, what’s holding you back?

Exercise is a waste of your time...

Have you ever thought that? Do you feel like no matter what you do you still aren’t seeing changes in your body? That exercise is a waste of your precious time?

In our opinion exercise is the most important self care “thing” you can do for yourself. It is time never wasted. So think of exercise in this way, that challenging your mind when you don’t want to go or want to quit when it’s hard, or seeing what your body is capable of, we can guarantee you that the list below will start becoming the changes you see and your focus will shift to the health benefits of exercise vs just the vs just the physical aesthetics that you are seeking.

So to our point, what health benefits can exercise improve?

1. Exercise will improve brain function.
2. Exercise will aid in the prevention of chronic diseases.
3. Exercise will assist in weight management.
4. Exercise can help lower blood pressure.
5. Exercise Improves your quality of sleep.
6. The endorphins that are released during exercise can help reduce stress and anxiety.
7. With Proper movement patterns exercise will help reduce joint pain and stiffness.
8. Exercise will Improve your balance.
9. And will overall, exercise will improve your quality of life.

Whether you have an exercise routine you follow, you enjoy walking, swimming, cycling or don’t have a clue where to start, my biggest word of advice is to simply get started or keep going when you don’t want to. You never regret your workout once you start but you will always regret the workout you skip.

We are so thankful for our trainers, clients and families that have become apart of our Prime family over this past year. Cheers to finishing out this year strong and seeing what 2024 brings 🍾❤️.

💊 The secret pill no one knows about 💊

It always seems like everyone is searching for a short cut, the diet pill, the easy way out for the deep desired results.

The truth, there is no such thing.

If there is one secret we can tell you is that the answer is HARD, CONSISTENT WORK. The results you seek will take patience and the process could be slow but the results will be worth it.

🚫 Stop cheating yourself, if you don’t know what your doing wrong let’s chat.
🚫 Stop looking for a short cut, learn to enjoy the process and embrace the journey. Celebrate the highs and learn from the lows.
🚫 Stop worrying about what everyone else is doing and worry about everything you are doing.

Remember only you can do the work to achieve the results you want, and it helps to have people in your corner!

Stop comparing and start celebrating.

How can you compare yourself to someone when you don’t know the journey they are on or where they are at in their journey? All we know what we see on social media or what is being told to us. We know who they are, what they are willing to share with us, most times it’s the workouts, maybe the food they share and more time than not it’s the positives of their journey. You aren’t seeing the hard moments that we all usually keep to ourselves.

So when comparing yourself to others, remember there might be similarities in gender, age, body type, lifestyle, etc but you are on your own journey. We should be celebrating the wins, the work you put in, the sacrifices make and the commitments you keep to yourself

How many times have you thought,

“I know I should be going to bed earlier, but…”
“I should use up my vacation days, but…”
“I know I should slow down, but…”

If you have ever had a goal for yourself than you have probably thought these things. (And if you’re a human, chances are you’ve said these more than once.)

These phrases and thoughts signal that you know the right things to do, but you just don’t do them. And they quickly start to sound like excuses.

But “excuses” is a bit of an icky word—especially since science has confirmed that every behavior is a human’s attempt to solve a problem.

In this case, you are telling yourself exactly what the problem is: you’re not sleeping, you’re stressed, and you don’t have enough downtime… but YOU don’t know what to do about it.

Whether you’ve already tried everything under the sun (or moon) to fix these issues, like limiting your phone use, using sleep apps, supplementing with sleep aids—or if you just can’t seem to keep a new habit going…

Then you still need a different solution, because it’s ultimately affecting your health, progress, and the commitments you make to yourself.

The solution, hire a coach. If you can’t make progress on your fitness because of a lack of sleep, or if you keep munching snacks late at night because of stress… it’s my job to get to the root of the issue, and truly help you assess, understand, strategize, and move forward

We don’t exercise just to burn calories

And

We don’t exercise purely for physique manipulation.

While most people start an exercise journey for the purpose of their physique and NOT for health, we want to remind you that the benefits of physical activity far outweigh the benefits of how your body looks.

Heart health, lung health, brain health, bone health, immunity health, metabolic health, shall we continue?

So what’s our point? Your health is the point. If you’ve been on your own personal fitness journey and have found yourself asking “what’s the point” or you’ve had bad workouts and have become frustrated with the process. Remind yourself when you want to quit, every time you choose to workout, to be physically active, or exercise you are choosing YOUR HEALTH even if that wasn’t the intention.

Reminder that exercise is the best form of preventative medicine. 💊

77% of the American population does not workout. That means if you are the 23%, you are setting your future self up for success, healthy, and longevity.

Just 15-20 minutes of vigorous exercise a week decreases the risk of all-cause mortality by 18%. No other drug does that.

Get out and exercise!

Today we honor and will never forget those who lost their lives, and all who were affected 22 years ago.

HAPPY LABOR DAY! Your favorite gym dog T-Shirt is Live! Prime Training KC Cash Logo T-Shirt available in Royal Blue and Olive Green.

Head over to Primetrainingkc.com

Get ready for our new release! [Cash Logo T-Shirt]

Available Monday, Sept. 4th.

🌟Celebrating 1 year in the business of changing lives on our own terms 🌟

Stepping away from corporate America and taking the leap every trainer dreams of is scary. But never taking a chance on ourselves is even scarier. So cheers to us, cheers to all of our clients, past and present and cheers to those who have always been there believing in us and everything they knew we could accomplish!!!

So to thank you we would like to give away one of our new t shirts dropped today.

To enter simply share this post or the yesterdays tshirt post and we will draw a winner friday.

New Merch launching tomorrow 8/22. Make sure and grab a shirt ASAP! Link in bio. 😀

Values guide the decisions you make everyday. Tangible objects can be taken away but the discipline and commitment you learn in the gym stays with you. Taking the day off or quitting on the last rep is easy. Committing to a program and showing up every day is hard. Good things don’t come quick. Take your time. Commit to a program and watch yourself grow.

Let us know which side your on love them or hate them
👍🏼👎🏼

"Do the best you can until you know better. Then when you know better, do better." — Maya Angelou, American poet, and civil rights activist

Spending 20 years combined working for someone else, becoming the versions of ourselves we only thought were possible, then we knew better.

We knew we deserved better, could offer better, could become better. It took 9 months of searching, planning and grinding to be able to DO BETTER.

Now here we are, celebrating 365 days of putting forth our best efforts of doing better and offering trainers and clients MORE.

Thank you to everyone who knew we could do and be better.

“From never been inside a gym, to fine tuning for peak performance, the team at Prime Training KC is the best in the business for meeting your training needs. Great environment full of friendly faces and knowledgeable trainers. Couldn’t recommend a better place to make a positive impact in your life!”- Ben Rinehart, client

Starting something new can be very intimidating. You’re going to fail way more than you succeed but failing and looking foolish should not be something that is feared. Growth only comes from confrontation and when you fail just know you’re failing with a purpose. The fear of looking foolish is something everyone suffers from. Keep your goal in mind push through and know that progress is being made every day.

Our favorite Barbell Hip Thrust benefits::

- improves core strength and stability
- helps with glute activation which leads to decreased injury
- aids in development of a strong posterior chain
- aids in the decrease of lower back pain
- teaches hip stability, aiding in other lower body exercises, squatting, deadlifting, running, jumping

Knowing these benefits we must next understand that foot placement will affect your outcome.

Feet should be directly below the knee (pictured in 1st photo). This will allow for proper glute activation and full hip extension. Hamstrings will be engaged but not the primary mover. Transverse abdominals (deepest part of your core) will activate keeping any “pain” / activation out of your low back.

If feet are too close (2nd photo) then the quadriceps will be engaged, allowing them to become the primary mover.

If feet are too far (3rd photo) then the hamstring will take over. In order to reach full hip extension the low back will engage bypassing the glutes.

Comparing all three in the final photo will give you the best visual when setting up your own glute bridge, with or with our weight.

Whether performed as an exercise or warmup,the glute bridge/hip thrusts is an exercise that should not be left out of your training program. It in itself can be useful as a stabilization exercise or build strength and increase muscle mass.

If stability is your goal, then you’re likely performing glute bridges to activate the glutes and build core stabilization. In this case, you will want to progress the move by challenging your stability instead of increasing the weight.


If you're using glute bridges to build strength as a resistance exercise, you can gradually add weight as your glutes get stronger. As with any exercise, proper progression is necessary to reduce the risk of injury and maximize its benefits. Start with the bodyweight version and master good form first.

By increasing glute activation and strengthening the glutes, not only will your form get better in other exercises, but you might also gain the added benefit of reduced low back pain in your everyday life.

Follow along to learn the proper form of the hip thrust to insure you are properly activating the glute max.