TruFit

TruFit Personal Training & Nutrion Coaching

05/22/2026

The 5x5 is a great way to boost your compound lifts. Here’s how to set it up:

-weight for the 5x5 should be 70-80 percent of 1 rep max or a weight you can do for 8-10 reps.

-if you’ve never done a 5x5 even a little lighter isn’t a bad idea

-then just as the name suggests 5 sets of 5 reps

The 5x5 maximizes efficiency, improves neuromuscular efficiency, and promotes bone density.

Hope this helps, have a good day!

05/21/2026

Looking to build full 3D delts? The rear delt cable fly is a great exercise to complete the full shoulder physique. Setup and ex*****on tips:

-set cable pulleys to slightly below shoulder height

-have a very slight lean forward at the hips keep your chest up and shoulder blade tucked

-holding the cable ends and keeping your arm solid drive with your elbows to the rear squeezing with the rear delts

- control the weight as you bring the arms back to the starting position

Hope this helps, have a good day!

05/20/2026

Having trouble building that top shelf for your b***y? The glute “kickback” can be a challenging movement to feel where you want it. Here are some tips to help:

-place the ball of your foot on the bar

-lock your leg as one solid piece the movement point should be your hip not your knee

-think about lifting your entire leg a solid limb so that the bottom of your foot points to the ceiling like you were holding a platter on the sole of your shoe

-squeeze at the top of the movement and control the weight back down

-remember the path of the movement is an arc not a straight line

Like and follow for more, have a good day!

05/19/2026

Should you be doing standing calf raises or seated? The answer? Both. Standing calf raises more targets the gastrocnemius(top portion of calf), while the seated calf raise focuses more on the soleus(thicker portion underneath. Both have a purpose and training only one will leave you with incomplete development. I like to use unilateral training for seated calf raises. So@e tips to do calf raises right…
-be on the ball of you foot
-keep your foot straight
-grip with your big toe to keep pressure from traveling towards the outside of your foot(the weakest part)
-sink your heels as low as you can and then drive your heels to the back of the knee
Hope this helps, have a good day!

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05/18/2026

Sometime it’s easy to feel like we aren’t where we want to be. Whether that’s in fitness or weight loss goals, or just life in general. But if we look back to where we were before….
You’ll see just how far you’ve come, and motivate yourself to keep going. Never give up, never stop grinding, never stop trying to be the best you you can be right now. You’ve got this! Have a good day!

05/15/2026

Motivation isn’t always enough. It can come and go. Discipline is a mindset. Discipline doesn’t care if you’re tired, busy, happy, sad, or stressed. Discipline is showing up even when it’s hard or inconvenient. Make the choice to show up for yourself…EVERY DAY! You got this. Have a good day!

05/14/2026

Doing the hard heavy sh*t in the gym builds your body and mind to be strong. These skills carry into life and make you unbreakable! Have a good day!

05/12/2026

Having trouble with your RDLs? Here are some things to think about that might help…

-The RDL is a hinge not a leg drive exercise.

-Having a bend in the knee is ok to allow your hips to drive backwards, but it shouldn’t increase to get the weights lower to the floor.

-The depth of the weight depends entirely on how far your hips travel. When your hips stop going back the weights should stop going down. If the weight travels further after hip movement stops, you probably rounding your back or bending your knees.

-Your hands just connect you to the weights, your arms should just hang towards the floor. I like to use straps to minimize engagement.

-On the way back up drive your hips back under your shoulders don’t “yank” your torso up.

-Maintain core engagement and keep your head inline with your torso. Resist the urge to look straight ahead the whole time

Hope this helps. Have a good day!

05/11/2026

Are you waiting for the right time? Constantly finding reasons why you can’t? Life doesn’t wait for you to be ready…get out there and get after it! Have a good day!

05/10/2026

To all the moms out there and the mothers that are no longer with us that we carry in our hearts and minds. Happy Mother’s Day. Miss you mom 🫶

05/10/2026

Sometime it’s easy to@feel like we are where we want to be. Whether that’s in fitness or weight loss goals, or just life in general. But if we look back to where we were before….
You’ll see just how far you’ve come, and motivate yourself to keep going. Never give up, never stop grinding, never stop trying to be the best you you can be right now. You’ve got this! Have a good day!

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Kilter Fitness Bristol
Bristol, NH

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+16038651926

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