Nothing slows down your workout schedule like an injury. But if you hurt yourself when exercising, giving yourself the proper time to heal and recover is crucial to getting back on track. Muscle strains (also called pulled muscles) are among the most common exercise-related injuries. They can happen to anyone, regardless of age or fitness level. At Chris Protein, we work with clients daily who often want to know how to prevent a muscle strain and if they get one — how to heal a pulled muscle fast. In this article, we’ll provide you with information on how to speed up muscle str ..read more

According to a study, 88% of Americans are happier when exercising than scrolling through social media, but your first weeks of training sessions may not feel so smile-worthy. There may be resistance as you physically and mentally adjust, but the good thing about getting personal training is learning how to make exercise enjoyable, so that it does become one of the most enjoyable parts of your day. Knowing what to expect at your first workout, or two, is key to success. So here’s what your initial training sessions will look like. 1. Assessment Phase A certified personal trainer will ev ..read more

Dante's story is a great reminder that perseverance pays off! When he first started he was new to working out and had trouble fitting into clothes and getting the results he wanted. He made a big commitment and started training with Will four times a week, which was the start of a transformative journey. Since then he has set goals and surpassed them, and seen incredible results. His strength has skyrocketed, with him hitting major increases in weight on every lift, and now having no trouble moving items like furniture around his domicile. His body composition has changed too, leading to new ..read more

Nick's fitness journey has been a big inspiration and we are thrilled to share it with you! Nick started training with Tom Bold in order to put on mass and gain strength. Tom's guidance and Nick's hard work and dedication have led to incredible results, both physical and mental. Nick's strength levels have gone through the roof, increasing on every lift he performs. His mass goal has been achieved as well, as he added 17 lbs of lean bodyweight over the course of his training. The improvements have not just been limited to muscle and strength though. Nick says he is feeling more mentally healt ..read more

Will is a pro personal trainer, fitness model, and a Certified Strength and Conditioning Specialist. He has a fantastic demo of the Decline Leg Raise and some great tips on it as well. This exercise is perfect for building your core with an emphasis on the lower abs. Here is how to do it: 1. Lie on a decline bench, gripping the handles at the top. 2. Bring your knees up towards your shoulders until your lower back and butt comes off the bench, and your elbows get close or make contact with your knees. Keep the knees bent. 3. Lower your legs slowly while keeping them in the same fixed position ..read more

Join Tom as he demonstrates the Captain's Chair Leg Raise, an exceptional exercise for targeting your core muscles, especially the lower abs. This move is fantastic for building strength and stability. Here is how to do it: Starting the Movement Position yourself in a captain's chair with your elbows firmly in the elbow pads and your back against the back pad. Engage your core and keep your feet together throughout the movement. Executing the Movement Lift your knees towards your chest in a controlled motion. Focus on using your abdominal muscles to pull your legs up. Slowly lower your leg ..read more

Greg's journey is inspiring and we are so happy he shared it with us! He was in a car accident in his youth and struggled with hip and knee pain as a result. His tough travel schedule due to long work trips also made for a challenge. After teaming up with David he has been able to overcome these obstacles and see incredible success. At 62 years old Greg's strength levels are higher than ever before, and has noticed significant increases in endurance. Not only that, his sleep has improved causing his energy to skyrocket, which he says he really notices on the long work trips. Check out what Gr ..read more

The Reverse Lunge, also know as the Step Back, is a fantastic exercise for developing the glutes and quadriceps, and for developing balance and coordination. To get the most out of it you've got to make sure you do it properly though. Check out Emory's demo and tips in the video below to ensure your form is on point. He is a professional trainer, former NFL receiver, and master of this exercise. https://video.wixstatic.com/video/5f6ce3_7c2cfe58ea3a4a7a92934ddee3ca07c0/1080p/mp4/file.mp4Starting Position Stand with your feet hip-width apart. Keep your hands on your hips or hold dumbbells at you ..read more

Emma has made fantastic progress and we are so happy for her! When she first started she was in so much pain that her quality of life was suffering. Since beginning her workouts with Caroline just a few months ago, she has gotten rid of her knee pain and is enjoying all sorts of activities again. Emma has also has seen positive changes like sterngth gains, feeling more motivated, and best of all, she enjoys her workouts. Going to the gym is no longer a pain in the butt, but instead it is fun and exciting. Check out her full testimonial below with details on the impact training has had on her ..read more

As the holiday season approaches, you may find yourself caught in the whirlwind of festive preparations, leaving little time for your fitness routine. The holiday season is a time for celebration, but it doesn’t mean you need to let go of your health and fitness goals. Many of us want to know how to get in shape, and while it’s possible to do it alone, having a personal trainer can really speed up the process. The Benefits of Trainers During the Holidays During this time of year, the question often arises, “How can I get in (or stay in) shape during the holidays?” The valuable assistance of p ..read more