Plunkett Fitness

Had a great seminar yesterday with . Turn out was awesome and everyone got a lot out of it. Thank you and everyone that attended!
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Josh Bryant will be lecturing and giving lifting instruction at Plunkett Fitness in February! Considered one of the best strength coaches in the world. He will be sharing his expertise and providing in person lifting instruction. Lecture will go from 9-12 followed by lifting instruction and correction from 12-3. Link in bio to sign up.
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Huge congrats to client and friend .ll Sean has been a client for 5 years and has impressed us since day one. No one works harder than this young man. Hard work paid off this weekend, taking home the state title in 190 lb class. Impressive as always Sean. Excited to see your future!
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#190

Online client .ll getting great results! “Jamie really changed the game for me I feel like. The mix of strength and volume is what I needed”. Nice work Sean! Proud of you.
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“The guy who eats the most meat and rice gets the biggest” -
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I am always asked “what do I need to do to get bigger?” Followed by “I have trouble gaining weight”.
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You simply aren’t eating enough.
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It’s been a busy week. Our new equipment arrived Tuesday. Time to get jacked!
- Hack Squat
- Belt Squat
- Lat pull down/Low row Combo
- Rear delt/Pec fly Combo
- Leg Press
- Seated Pullover
- Leg Extension
- Prone Leg Curl
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Conversation I had with a friend over text. If you have low back pain, a lot of times it’s due to posture. Learn how to control your pelvis and rib cage and it will probably relieve some/all of your low back pain. It will make you significantly stronger as well 💪
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Great work James!

“About a year ago I was at a low point in my life. I had just gained 30 lbs over the previous 6 months and I hated the way I looked and felt. Based on multiple referrals, I called James Plunkett, a personal trainer. I believe he’s one of the best trainers in the city. It turned out to be one of the best decisions I’ve ever made. I’ve been working with him for almost a year and I truly feel the best I’ve ever felt.”

If this looks familiar to you, then remember a couple of things:
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1 - You’re not alone
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2 - You absolutely have the power to get off of that hamster wheel.
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We’ve all been on that binge eat, binge workout, starve yourself cycle.
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Not only is it no fun, but it’s 100% counterproductive to achieving your goals.
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You’ve worked hard all week, enjoy yourself this weekend, within reason. And you’ll thank yourself on Monday if you slide on through and get a workout in as well. 💪🏻👊🏼👍🏻
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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life

Start where you are. Use what you have. Do what you can.
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Today is the day. We’re all at different places on our journey, and it’s important to remember that a day that you don’t step forward, is a day that you take a step backward.
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Every choice matters when it comes to nutrition and fitness, because the sum of all those choices, no matter how small they may seem add up to be what become our habits.
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There’s no better time to get on the right track than right now. If you could use some help we’re here and ready to get to work!👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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I wanted to share this today because it reminded me of one of my pet peeves with things like crossfit.
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Here’s the deal, if you’re like the vast majority of the people out there…you’re not a world class athlete.
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Why is that important? It’s important because if you’re 30 plus years old, sit at your desk for 8-10 hours a day, and are in less than peak physical condition the idea of doing burpees should scare the hell out of you.
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Why? Because your risk of injury is incredibly high.
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Even world class athletes injure themselves doing many of the exercises involved in your average Cross Fit Class.
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So let me add in the other important factor…the risk reward factor.
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You would think that if you increased your risk of injury exponentially your results would have to also increase proportionately….correct?
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Here’s the thing…they don’t. You’re better off practicing the basic compound lifts using proper technique consistently over a long period of time.
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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Don’t limit your challenges, challenge your limits.
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Pushing yourself a little bit each day is a great way to move beyond the plateau that you’re on now and an even better way to move in the direction of your goals.
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It’s not easy, the comfort zone is…well, for lack of a better term, comfortable. And that’s dangerous.
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Too much comfort can lead to mediocrity, and once you start accepting less of yourself in one area of your life it’s easier to demand less of yourself across the board.
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So fight that. Every day, every week, every month.
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Leave that comfort zone, and start to make those changes that you want to see a reality.
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You can do it, we can help. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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Hit that like button if you’re planning on taking a little time away from the craziness this weekend to get some R & R bc same.
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Don’t forget that sleep, rest, etc.. will play a HUGE role in your success as it pertains to fitness and nutrition.
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The weekend is your time, make sure that you keep some of it for yourselves.
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Also, come on by and get a workout in, to really take it up a notch.
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TGIF, we’ll see you soon. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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life

What’s the secret to living your best life?
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That’s easy: Hard Work.
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No more, no less. If you have a goal you’re going to have to work for it. No one else can do it for you, and shortcuts either don’t exist, or give you short term results and often end up setting you back further than you were when you started.
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Tomorrow is the last day of May. Idk about you, but it feels like it was January 1 yesterday.
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Where would you be if you would’ve stuck to your plan for the last 5 months?
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You’d be 5 months closer to your goal, and you’d have that thing that we all want….momentum.
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So if you haven’t started yet, start now.
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If you have started on your path, then hell yes, keep going.
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If you don’t know where to start, drop us a line.
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You can do this and we can help you. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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Is your check engine light on?
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Listen to your body. As we age it’s more important than ever to pay attention to the signs that our body is giving us, it’s also crucial that we practice prevention.
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Weight/Strength training is the single best way to counteract the bone and muscle loss that comes with aging.
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We say this often, but one of the best things about the training that we do here is that it’s applicable to middle school kids as well as adults that are retirement age.
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We love working with our clients to help them maximize their time spent at the gym, so that it best serves them. That is what we do, help you avoid the pitfalls, get on track and meet your goals as quickly and safely as possible.
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You can do this..and we can help. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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Working it out.
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What I’m about to say is something that we say a lot, but we say it a lot because it’s true.
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You can prevent a lot of trips to the doctor, and more importantly to the operating room by coming to the gym, and by taking better care of yourself on a daily basis.
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Tightness, soreness, fatigue…these are just some of the symptoms that a lot of people search for answers for, and they want a silver bullet to cure whatever it is that is ailing them.
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The reality of it is, the older we get, the more vigilant we have to be when it comes to taking care of our health.
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There are some doctors out there that are very quick to recommend surgery as a first resort when we believe that surgery should always be a last resort.
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Are you doing all that you can to remedy your pains using diet & nutrition, exercise, sleep, water consumption, etc…
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Our client’s safety and well being is our top priority, that being said, we think that most “wear and tear” injuries on the human body are preventable with proper nutrition, strength & weight training when using proper form, and if you think that you should feel better than you do right now, we invite you to come in for a consultation.
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Let us help you get back to good. You can do it. We can help. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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JUST SAY NO TO SPRING ROLLS.
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You know what I’m saying. It might be cold and wet outside, but you know what else, it’s also May.
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That means the first official swimsuit weekend is less than one month away.
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It’s go time people, our Summer Challenge is in full swing and it’s a great time for you to hit short season with your best foot forward.
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Come get a work out in today, you’ll be glad that you did. 💪🏻
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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life

It’s not about making other things easier.
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It’s about better equipping ourselves to handle what life throws us.
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It all starts with mindset.
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That’s what gets you out of bed an hour early.
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That’s what gets you to the gym instead of the bed.
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Every single day is a day that we have to get better.
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We get inspiration by watching all of the people who come through our doors and aggressively pursue and surpass their goals every day.
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If you’re ready to take the next step, come see us, we’d love to help you see it through. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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Did you ever mess up and totally eat poorly and forget to go to the gym for a few weeks, days, months or years in a row?
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It happens to the best of us, but that’s when it’s time to stop the bleeding and right the ship.
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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Facing Monday like.
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Brand new day.
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Brand new week.
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Brand new chance to get going on becoming the you that you always wanted to be.
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You can do it, we can help. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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It’s almost like we all know the answers.
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It’s not answers that we spend our time looking for..it’s a shortcut.
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It’s so easy to ignore the tough truths when it comes to achieving our health and fitness goals.
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The truth is, getting what we want will take work.
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You might need a little direction, but really, it’s always about doing the work. And that’s the struggle.
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Once you get past that everything else is a piece of cake.
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Have a great weekend you guys, we’ll see you soon. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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life

Your fitness is 100% mental.
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Your body won’t go where your mind doesn’t push it.
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It’s a brand new week. A great time to get on track, get back on track, stay on track, etc…
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Remember that your body is more capable than you think it is. All of the limits that you put on yourself probably come from limits and past experiences.
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You can take it farther than you have before.
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But you’re going to have to push harder than you have before.
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You can do it. We can help. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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There it is right there.
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Controlling your appetite is one of, if not the most challenging thing for many of us when trying to get lean.
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Again, this is where weight & strength training beats cardio all day long.
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When you lift weights, you’re engaging in cardiovascular activity, and you’re also not going to be triggering your appetite in the same way that you do when you do steady state cardio.
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If you don’t believe me just google- marathon training weight gain.
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There are articles on articles that address this issue.
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Your goals aren’t going anywhere, if you’re anything like me, you’d like to get to them as quick as possible.
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That’s what we do. Help you cater your nutrition to meet your goals while raising your resting metabolism by lifting weights.
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Come on in and let’s get to work. you can do it, we can help. 👊🏼
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🏋️‍♀️ ⬇️ GYM HOURS ⬇️ 🏋🏻‍♂️
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Mon-Fri 5a-12 noon
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Mon-Thu 3p-7p
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Sat- 9-1
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Sun 10-1
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