You're getting enough sleep. You're showing up to the gym. You're doing the work. So why do you feel exhausted — dragging through workouts, crashing mid-afternoon, running on fumes by 7pm? Most people blame it on stress, busy schedules, or just "getting older." And...
Yesterday, we lost a member of our gym. Truthfully, calling Jeff a member doesn’t feel right. He was a friend. A mentor. A brother. A father figure when I needed one. I’ve spent most of today trying to figure out what to say. Truthfully, I couldn’t. I cried. I stared...
The personal training industry has changed dramatically over the last several years. What used to mostly exist inside commercial gyms now exists everywhere: private studios online coaching rented gym space garage gyms independent facilities social media coaching...
Nutrition Series — Part 3 We've covered pre- and post-workout fueling. We've broken down your macros. But none of that matters if your head is still full of myths that have been floating around gym culture for decades. Here's the truth: most of what holds people back...
Nutrition Series — Part 2 Know Your Macros. In our last post, we broke down the pre- and post-workout nutrition windows — the when of fueling your training. If you missed it, go back and read it first. This post builds directly on that foundation. Now we're going...
As I wrote “the standard is the standard” at Fitness 1440 Fredericksburg… I walked by a mirror. And it caught up to me. Work. Fatherhood. Stress. Life. Somewhere in the middle of managing everything else, I stopped holding myself to the same standard I expect out of...
At Fitness 1440 Fredericksburg(FXBG), we just brought in 11 new pieces of equipment; but honestly, the lower body additions deserved their own conversation. Leg training has evolved a lot past “just squat more.” People want better movement patterns, deeper ranges,...
There’s a member at the gym I’ve known for a while, but never really had the chance to talk to. The kind of person you don’t need to explain—when they’re around, you just feel… better. Like you should be operating at a higher level without them saying a word. We...
Written By Rebeca Henderson | Head Trainer & Assistant Fitness Director, Fitness 1440 Fredericksburg | Head Coach & Owner, BecauseWeLift LLC Written By Rebeca Henderson | Head Trainer & Assistant Fitness Director, Fitness 1440 Fredericksburg | Head Coach...