TruFit

TruFit Personal Training & Nutrion Coaching

06/26/2026

Sumo or Conventional deadlift…choose your tribe. Let me know in the comments. Have a good day!

06/25/2026

The tbar row is a great exercise to target your mid back. Excessive extension can cause strain in the lower back and makes the exercise less effective. Always keep your chest in contact with the chest pad. If you find that you need extra torso movement to move the weight, it’s probably too heavy. Try lightening the load and working up to it gradually with good form. Hope this helps, have a good day!

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06/24/2026

If you feel the pec fly more in your shoulders than chest this might be for you. I. The first clip we see forward posture, rounded shoulders, high elbows, and a “hollow” chest. In the second clip we see upright posture, shoulders down, elbows angled towards the floor, and a nice tall chest. Remember that the goal is to squeeze your pecs together not to touch your hands. Hope this helps, have a good day!

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06/23/2026

Making small sustainable changes everyday lead you to a whole new you, one day at a time. You got this. Have a good day!

06/18/2026

Have a good day!

06/17/2026

Weighted decline sit-ups are a step up from traditional sit-ups. The decline bench offers more range of motion, the weight adds resistance. Holding the weight close to your chest is a little easier than holding the weight with outstretched arms. Here’s the set up:

-setup the decline bench to a level that you are comfortable with. Knees over toes under.

-try to “grip” the rollers with your legs and feet rather than extending your legs and using leverage.

-engage your core by trying to tuck you bottom rib towards your hips

-slowly lower your body as far as you can while maintaining core engagement

-contract your abdominal muscles to bring you back to the starting position

-if keeping your arms extended try to keep the weight over you the whole time to reduce strain on the shoulders

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Hope this helps, have a good day!

06/16/2026

Meal prep is an amazing tool to lock in the nutrition side of your fitness goals. One of the most common mistakes I see from clients is that their nutrition doesn’t match their training and goals. Whether you’re trying to build muscle or lose weight your food is the base for that to happen. This is how I break it down for clients:

If I want to build a house and I hire all the best contractors money can buy, but don’t buy any wood, nails, cement, shingles, etc. They’re gonna sit in my driveway doing nothing. The same goes for fitness goals. You can train as hard and as much as you want if your diet doesn’t match, you are spinning your wheels. Over or under eating you will stay stuck with limited results.

Nutrition can definitely be a challenge but you can do it. DM me if you are ready to lock it in and just need a little help.

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Have a good day!

06/15/2026

The Bulgarian split squat can be done with different forcus. Today we’ll look at emphasizing quad engagement. Here’s some tips to help you with the setup.

-start by sitting on the bench legs out in front and stand to one foot placing the other foot on the bench. Depending on your ankle mobility some people can be on the ball of their foot I go laces down top of my foot on the bench

-slightly lean your torso forward at the hips and lower towards the floor allowing your knee to travel over your toes

-you back leg knee should point straight down toward the floor as you lower as far as you can without putting weight on the back knee and maintaining stability and balance

-drive up through your front leg back to starting position

-keep your core engaged for the entire movement

-dumbbells or a barbell can be added for increased resistance

Comment below if you’d like a video on glute emphasis with the Bulgarian split squat

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Have a good day!

06/13/2026

It’s always good to get out of the gym and enjoy the nice weather. Have a good day!

06/12/2026

Tricep kickback. Using a cable can be a benefit over a dumbbell. The cable keeps constant tension throughout the whole range of motion. Here some tips to do it:

-set the pulley around knee height

-feet in a staggered stance for good base with the back leg being on the working side.

-drop your hips back trying to position yourself so your chest is close to parallel with the floor

-pull your hand up towards your armpit, elbow high pointing straight up

-straighten your arm trying not to move the top half as you extend

-control the weight back to the starting position

Give it try and let me know what you think in the comments

Have a good day!

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Kilter Fitness Bristol
Bristol, NH

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+16038651926

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