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Project Seven Training

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Charlotte, NC
Project Seven Training

Personal Trainer
Online Coach

08/30/2024

Happy Friday from Project Seven. Our values are simple...

We believe fitness is personal.
Our training reflects it.

For anyone interested in training, our studio offers 1-1 personal training, specialty small group training, and custom online coaching.

Why Project Seven? 💪

We each have our own unique set of challenges and goals along our journey toward health and fitness. As a result, our individual training programs often look vastly different from the person next to us, but there’s a common theme amongst each of us regardless of our goals or limitations. This theme is defined by our practice of the seven foundational human movements. It’s our proficiency and patience to refine these seven foundational fitness categories that make us a part of one fitness community regardless of where we’re training or who we’re training with. Project Seven is a tribute to our collective growth and strength in the human movements.

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08/26/2024

Tips for effective stretching (parts 5-8)📌

5️⃣ Prepping for your workout by breathing through your nose only during your warm-up routine will help you continue that process during your workout.

Better breathing🤝better workout

6️⃣ Using props to aid your static stretches e.g. yoga blocks, straps, etc

Props provide more flexibility and freedom during your stretches💪

7️⃣ Drink your water. ‘Nuff said.

8️⃣ Build a 10-min routine of stretching on active recovery days.

Your routine doesn’t have to take a ton of time, but implementing this and staying consistent will help you be more intentional with your mobility.

Don’t forget to save these for later and follow for more 👋

Drop any questions below and have a great Monday!

08/21/2024

The people who stay the strongest and healthiest the longest are the ones who master and balance the basics and do it consistently year after year.

That doesn’t mean 7 days a week with no rest.

In fact, more often it means once or twice a week.

Your health is relative to your past, present, and future, and not to the fitness “influencers” you see online. ✌️

08/19/2024

Tips for effective stretching (part 4)📌

Take deep and full inhales and exhales when static stretching and hold for at least 45 seconds.

Being in touch with our breathing helps deepen the stretch and ensure we’re active in our stretch and body.

Holding for at least 45 seconds ensures we get a purposeful, active stretch.

Don’t forget to save this for later and follow for more 👋

Happy Monday!

08/12/2024

Tips for effective stretching (part 3) 📌

Completing your static stretches post-workout, not pre-workout.

Dynamic stretches help us begin to get to get warmed up, activate different muscle groups we may be using during the workout.

Static stretches help us ensure we get in a good cool-down and release tension in areas of tightness and muscles worked heavily in the workout prior.

Don’t forget to save this for later and follow for more 👋

08/05/2024

Let’s talk about effective stretching👇 part 2

Finding the 1-3 corrective exercises that your body needs and building them into your pre-workout warm-up routine won’t just improve your workout performance, it’ll improve your ability to move.

Don’t skip the simple stuff, the devil is in the details.

08/02/2024

Should you train to failure/fatigue?

In most exercise programs, you should not be training to failure as often as you are training 1-3 reps short of failure.

Are there benefits to training to failure? Yes. Is training to failure done too often in most gyms? Definitely.

Failure or fatigue is defined as training up to the highest number of reps possible at a given weight before your form breaks down. Research tells us that training too many sets to failure can drastically increase our resting levels of the catabolic hormone cortisol and simultaneously can suppress anabolic growth factors.

This means training to failure can easily be overutilized. Put in the right context and utilized at the right time in a training program it can also have massive benefits. This means failure sets are just another tool in your fitness toolbox.

Here are some general rules to follow if you decide to implement training to failure in your exercise routine:
💪Train to failure only on your last set of an exercise
💪 Start by only training to failure 1 workout day per week. Do this for 1 month, then reassess
💪Give ample rest to the body part(s) you train to failure, ideally 48 hours
💪Track and measure what you’ve done to ensure you aren’t overdoing it.

➡️ Do you train to failure? If so, how often do you?

07/29/2024

Active mobility refers to both strength and control through a full range of motion.

This differs from passive mobility or standard flexibility in that it means you have CONTROL over a range of motion. Many times we can push or pull a limb into a position, but we can’t use our brains to intentionally create motion into and out of a position.

Getting better at active mobility might be the biggest game changer toward a healthier and longer training career.

Got questions about active mobility? Drop ‘em below and follow 🙌

07/26/2024

The weekend is upon us…

Saturday morning is usually my favorite day of the week to lift weights or do some outdoor cardio. 💪 Do you workout on weekends or do you prefer to rest?? Comment and let us know!! 😁

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Address

2128 Remount Road
Charlotte, NC
28208

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