Thomas Project 13

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Alameda, CA
Thomas Project 13

I am the owner of Project 13 Gyms in San Francisco, CA. Project 13 Gyms was established in 2018 to help people achieve their true potential through fitness.

05/01/2025

Photo on the left is 1 month removed from disc herniation.
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Movement was significantly restricted and it’s likely that even in that photo I was experiencing pain.
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Photo on the right is me now. No pain, free movement and improved capability.
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I often tell people that time is an undervalued part of the rehab process. We all want to feel better now and I get it pain sucks.
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But if you’re patient and focus on small improvements while learning along the way you’ll get there.
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No surgery, no pills, no quick fixes. It’s possible.
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10/08/2022

It’s been a while since I’ve posted but there’s been a lot happening behind the scenes.
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is officially in the works!
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The new location is in the heart of Denver’s Golden Triangle at 1135 N Broadway.
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There’s much more work to be done before we can get things going so a grand opening date is yet to be determined.
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To stay informed give us a follow .
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If you’re someone that lives in Denver and is interested in learning more about training with us, shoot me a DM.
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06/13/2022

Such a fun time celebrating with such great people last night
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Thank you all for coming out!
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04/21/2022

We’re in the final week of fundraising and we’re getting closer to our goal of $10,000!
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Please donate any amount that you’re able to $5, $10 or $20 will still make a difference and go towards finding a cure for Usher 1F.
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To donate, click the link in my bio. We’re looking forward to a sold out workout this Saturday at 9:30 AM!
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04/08/2022

gyms is all about becoming the best version of ourselves.
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A major part of that is supporting one another in all our pursuits in life. We love when our members come to us with something they’re passionate about asking for our support.
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has been an inspiration to all of us so when she asked if we would help support her cause it was a no brainier.
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We ask that you please help us raise money for a cure for Usher 1F. To donate, you can click the link in my bio, any amount helps us get to our $10K goal.
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If you’re wanting to attend the workout, check out and click the link in bio to register for the event on 4/23. Remember, it’s a $50 donation to participate!
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03/23/2022

I’m lucky to be able to do what I do.
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Everyday I get to work with such inspirational people that come from all walks of life.
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One of the most inspirational people I’ve had the fortune of working with is . Dorie was born with Ushers 1F Syndrome which is a syndrome that causes profound deafness at birth and progressive loss of eyesight over time.
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But Dorie hasn’t let that hold her back. Every time she shows up to the gym she has a smile on her face and she’s ready to have fun!
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Not only that but she has taken the initiative to try to raise awareness and resources to go towards research for a cure for Ushers 1F.
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As part of that, is hosting a special fundraiser workout on April 23rd with the goal of raising $10,000 between now and then. We’ve set up fundraising pages through the Ushers 1F Collaborative and we ask that people donate what they can to help people like Dorie and others that are impacted by Ushers 1F.
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To donate, click the link in my bio.
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08/10/2021

Is training perceived as a stressful event by the body?
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I can tell you from experience that it certainly can be. This photo was of me finishing out a 2k ski . You can tell by my face that my body perceives it as extreme stress.
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Does that mean you should never go there in your training? No, but going there too frequently can come with a cost.
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Tune in to today’s episode where we dive into the ins and outs of stress and how your training can play a role in your overall stress.
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Check it out on or any other major podcast platform.
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📷

08/09/2021

Stress.
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I often hear people talk about how they need to get a hard training session in to relieve stress.
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But what if in doing that intense HIIT session and redlining you’re simply adding on to an already existing problem of never pressing the pause button.
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Between work, family, relationships, etc we can find ourselves in a cycle of constant stress. We can keep this up for a while but at what cost and when will it all become too much.
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Tune in to tomorrow’s episode where we take a deep dive in stress and talk about the benefits of managing it from all sides.
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07/31/2021

This is what it’s all about!
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Bringing people together to connect through fitness has become very important to me.
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One thing I learned going through the pandemic was while the physical element of wellness is very important, the social element of wellness is at least equally important.
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I can’t tell you how many people have come in, since we opened back up in the spring, that have expressed how good it feels to interact with people again in this environment.
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What that has made me realize is that my role is much more than coaching movement but also providing the opportunity for people to make human connections with one another.
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And that may be the most important element of what I do.
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Helping people physically is great, but making a positive impact on people’s mental health through a supportive community is the most rewarding thing I get to do.
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07/27/2021

Goal setting.
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Trying to define a reason for why you train can be difficult. The picture above is a representation of a goal of mine. The photos are roughly a year apart and I’ve certainly had ups and downs along the way but improvement is being made.
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You want to lose weight, but how do you plan your sessions and what’s the best way to measure?
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You want to get stronger but what exercise or group of exercises is the best representation of true strength?
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I want to improve the function of my hips but what’s the best representation of hip function.
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Getting specific can be a challenge. In tomorrow’s episode we talk about some challenges when working towards your goals and how you can channel your goal setting into action.
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07/23/2021

Patience.
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The reality is that most of you won’t have enough patience to read this entire post.
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A few mentors of mine and will often times talk about the importance of patience. The context in which they talk about it is training but as I’ve made that more of a focus I’ve had some further insights around it.
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One of the many reasons I love a physical practice is that the lessons learned from it can be applied to other areas of our life. I often see people being impatient in a set like the one in the video above and I couldn’t help but wonder why is that? Perhaps it’s because it’s a tendency that we’ve developed over the course of our lives. We’ve gotten used to getting things almost instantaneously and therefore everything we do in our lives, including training, we try to complete as quickly as possible.
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This set took 42 second from rack to rack. It was only 3 reps. I’m not saying that everyone should always train like this but think about applying patience somewhere and see what happens.
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07/19/2021

episode set to be released tomorrow with this badass . Shannon is the CPO/COO of and has her PhD in Nutritional Physiology from the University of Utah.
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We commonly get asked questions about supplements in the gym and one that is most often asked about is Creatine.
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So we felt that we needed an experts perspective to help clear the confusion about Creatine. We answer all the questions and get into some ideas beyond just the impact it has on training like cognitive benefits and more.
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Trust me folks this is one you don’t want to miss.
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Address

1440 Bush Street, Studio A
Alameda, CA
94109

Website

http://project13gyms.com/

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