cincyfitgym

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04/15/2026

We always tell our clients that movement is medicine, and motion is lotion. That means that every world class workout starts with a world class warmup. The warmup isn’t just something to “get through”, it’s what primes us for the workout ahead!

Wood chops- wakes up the core and legs and lengthens the hip flexors

Lateral reaching lunges- opens up the hips, stretches the adductor muscles, primes the body to hip hinge laterally

Front reaching lunges- opens up the hips, stretches the hamstrings, primes the body for a forward hip hinge

Back reaching lunges- lengthens the hip flexors and core, trains rotation and stability

Hand walks- trains shoulder and core stability, trains hamstring mobility

The World’s Greatest stretch- hits EVERYTHING. Hip flexors, hamstrings, T-spine rotation, and ankle mobility. You’re opening the hips, rotating through the upper body, and getting into deeper ranges

Mini bad walks- glute activation

You’ve probably heard your trainer tell you not to slack on the warmup, because in order to get the MOST benefit from your workout, your warmup needs to be intentional. We’re undoing the sitting position, and getting our bodies primed for movement!

Let’s get to chopping!

In trying to figure out why strength might be plateauing (or decreasing) in the gym—nutrition is the first thing to look...
04/01/2026

In trying to figure out why strength might be plateauing (or decreasing) in the gym—nutrition is the first thing to look at!

(Next to sleep quality)

If you aren’t getting the amount of protein you need, your body WILL NOT be able to keep up with the adaptations you’re asking it to make when you exercise.

That means slower gains, more fatigue, and a higher risk of injury.

There are SO many ways to get your protein in and ideas are almost endless with social media these days.

Some great go-to protein sources:
Chicken
Ground turkey
Cottage cheese
Greek yogurt
Eggs

💡Tip: rice + beans = a complete protein source.
Meaning… rice has some building blocks and beans have the other building blocks, together they have all 9 essential amino acids

✅ Now let’s go hit those protein targets!!!!

CFF would like to congratulate our State Placers and State Qualifying Wrestlers this year. Their success is the ultimat...
03/22/2026

CFF would like to congratulate our State Placers and State Qualifying Wrestlers this year. Their success is the ultimate result of consistent hard work, dedication to being their absolute best and trusting in their ability and the process. We are beyond proud of how they have represented themselves and CFF on and off the mat. We are honored to have been a small part of your journey and success.

Nathan Attisano -1st
Kane Shawger - 1st
Colin Wooldridge - 1st
Colin Broxterman - 7th
Will Deluca Stewart - Qualifier
Ethan Lewis - Qualifier
Vinny Soloria - Qualifier Jack Bratton - Qualifier
Chris Davidson - Qualifier Rocco Pusateri - Qualifier

ATHLETE SPOTLIGHT 🌊✨Olivia has been putting in the WORK for just over a year, with one big goal in mind: build total-bod...
03/04/2026

ATHLETE SPOTLIGHT 🌊✨

Olivia has been putting in the WORK for just over a year, with one big goal in mind: build total-body strength that translates directly into the water. And wow… has it paid off. 💪

Her pushes off the wall are stronger than ever — and in swimming, that powerful push means faster swims!!! Watching her absolutely crush it at Kentucky State was such a proud coach moment. 🥹

Next stop: MIT this fall!! We can’t wait to see her thrive in the pool and in college this fall. The future is bright for this one.

CFF & Coach Grace are INCREDIBLY proud of you, Olivia 💙🏊‍♀️

Should you add strength training into your running program? What are some of the benefits?• Improves running economy (us...
02/18/2026

Should you add strength training into your running program? What are some of the benefits?

• Improves running economy (use less energy at the same pace)
• Increases power and stride efficiency
• Reduces injury risk (stronger muscles, tendons & ligaments)
• Improves joint stability (hips, knees, ankles)
• Enhances uphill speed and sprint finish
• Maintains muscle mass during high mileage
• Improves posture and form under fatigue
• Increases bone density
• Boosts overall durability and recovery
• Helps prevent common overuse injuries

Don't wait until an injury to get started!! Strength training doesn't start and end with a race. It complements your training, but performed year round! It does not matter the distance or the pace, everyone benefits!

Big welcome to Marty and Denise Hoovey for joining the CFF family!! If you see them in the gym, ask about their next race!

02/04/2026

LET’S TALK ABOUT THE PUSH-UP

If your push-up feels hard, let’s check form first! Your pushup is only as strong as your form is.

A good push-up has

- a braced core for stability
- tucked hips to protect the lower back
- shoulders stacked over hands for even weight distribution

Pushups work your entire body, not just your chest. So make sure your form is aligned everywhere! These fixes help create stability, improve strength, and help you move better both in, and outside of the gym💪

Everybody- meet Aunt Margie!!Just a few weeks ago… Margie decided to come visit CFF & see what we are all about. Since t...
01/22/2026

Everybody- meet Aunt Margie!!

Just a few weeks ago… Margie decided to come visit CFF & see what we are all about.

Since then, she’s been working with Coach Sarah to build muscle (and have fun while doing it!)🤩

Margie is due for a hip replacement… but that hasn’t stopped her from coming in and gaining as much strength as she can in the meantime! 💪🏼

It would be easy to use a bad hip as an excuse to bail out of exercising… BUT… here’s the truth;

As we get older… our joints take the hit because the muscles surrounding those joints aren’t strong enough to pull their own weight.

So… how do we maximize benefits & avoid bothering that bad hip while we get Margie a great workout?

It’s simple movements, while staying mindful of what helps vs. what hurts.

It’s LOTS of hip hinging and strengthening the backside. As a society that does a lot of sitting… the glutes and hammys don’t exactly get their fair share of attention :(

Building muscle and strength by going through the personalized programs we create at CFF, Margie is going to be able to recovery from surgery at a faster rate and with greater confidence!

As her niece, I’m super excited to be a part of this process with her!!! ❤️

Coach Sarah

Each year about 50% of New Year’s Resolutions are fitness related. It’s important to consider fitness a permanent part o...
01/08/2026

Each year about 50% of New Year’s Resolutions are fitness related. It’s important to consider fitness a permanent part of a healthy lifestyle and not just a goal for the beginning of the year. Find a workout partner, find exercise that you love to do, making sure there’s some strength training in there and be consistent. If you fall off the wagon, just get back on track and move on, not beating yourself up along the way.

12/24/2025

Grateful for every moment, every rep, and every client who walks through the doors at CFF 🤍

Looking back on 2025 with full hearts and heading into 2026 excited for what’s ahead. We can’t wait to see what the new year has in store and to continue growing together.

Wishing you all a wonderful holiday season and a very Happy New Year ✨🎉

Thank you Dave and Cate for your incredible loyalty over 19 years! It’s truly been a pleasure helping you with your fit...
12/11/2025

Thank you Dave and Cate for your incredible loyalty over 19 years! It’s truly been a pleasure helping you with your fitness and being a part of your journey. Clients like you make our business CFF successful, and we’re deeply grateful for your trust and dedication. Here’s the many more years together.

How well do you know your trainer??Coach Lynda has been a trainer at CFF for 8 years! Here are some facts that you may n...
12/10/2025

How well do you know your trainer??

Coach Lynda has been a trainer at CFF for 8 years! Here are some facts that you may not know!!

Born and raised here in Cincy, and is the 2nd of 5
Grew up on the west side in Cincinnati
Remains #1 belcher in her family
Went to Sands Montessori and then Walnut Hills High School - Go Eagles!!
Was a clown for 7 years with the Funny Company Clowns with Children's Hospital - clown name is Gidget and yes she wanted to be a part of Ringling Brothers Circus, but they closed the clown college as she graduated high school
Graduated from UC with a B.S. in Chemistry
Started rock climbing in graduate school with dreams of big wall climbing out west! Not too much climbing anymore.
Played soccer in high school, but in college, picked up strength training and running
Didn't run an organized race until 28, didnt understand why she would pay to do something she already does, haha, but fell in love!
Worked in restaurant supervision for 9 years before following her passion of being a trainer
Started triathlon training 2.5 years ago with aspirations of being competitive in her age group, but marvels at how her swimmers are faster at breast stroke than her freestyle! Keep it up guys!!
Her favorite movie is Blues Brother, she doesnt watch too much t.v.
If she could only have one meal for the rest of her life, it would be grilled salmon, roasted brussels, and a sweet potato
Her favorite special meal would be a burger and sweet potato fries
Why does she love training so much? Enjoys watching people achieve their goals in and out of the gym!!

Did you know all of these?



11/26/2025

LETS TALK STIFF CORE

Core stiffness is your body’s internal “brace”. It keeps you stable, safe, and STRONG during everyday movement inside and outside of the gym.

It helps

-stabilize your spine
-promote healthy posture
-transfer forces between limbs

Core stiffness can be built with anti-rotational exercises such as 10 to 2s, low to high chops, and high to low chops.

A strong core doesn’t just consist of visible abs… its functional stability 💪

Address

5005 Barrow Ave
Cincinnati, OH
45209

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