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Showcase Strength and Fitness, 1001 Corporate Avenue, Unit 112, North Port, FL (2026)

06/19/2026

Fix It Friday: Precor Glute Builder Dual 45 Degree Hip Extension

This week we are going to go over some common things that I deem inefficient on this machine.

For the purpose of this video, we are going to go over the 45 degree (straight leg) back raise variation.

Common Mistake #1: Overextension Of The Lower Back

The goal of this movement is not to see how far back you can lean at the top of the movement. When we crank the range of motion into overextension, we take the glutes and hamstrings out of the movement and move everything into the lower back. If we are taking these muscles out of this movement, the intended benefit of the exercise will not happen efficiently.

Think: ribs down, brace, squeeze the ass, and finish in as close to of a straight line as you can. This will allow us to target not just the lower back, but the glutes and hamstrings as well.

Common Mistake #2: Poor Tempo aka Moving Too Fast

The goal is not to bounce up and down as quickly as possible. When the reps are rushed, momentum takes over which causes overall tension to drop. This will make it more difficult to feel the glutes and hamstrings working. On top of not feeling them work, they won’t be working as well as they could be anyways.

Think: Control down. Squeeze Up. Pause. Repeat.

You should feel like you’re in control of every part of the movement - not just going through the motions in quick fashion.

Now - go implement this movement with these two cues into your training so you can build that dump truck you’ve always wanted while building your squat and deadlift!

__________________________________________

Join one of the best outfitted gyms in Southwest Florida - Showcase Strength And Fitness
Showcase Strength and Fitness

Personal Training & Online Coaching Inquiries - contact us at www.showcasestrength.com or DM us on Instagram!

Showcase Strength And Fitness
1001 Corporate Ave
STE 112-114
North Port, FL 34289

06/18/2026

Day 18 of the 30 Day Fat Loss Guide:

The importance of strength training.

If your goal is fat loss, strength training should be part of the plan.

Because fat loss is not just about getting lighter.
It is about losing body fat while keeping as much muscle as possible.

That matters because muscle gives your body shape.

If you only chase a lower number on the scale, you may get smaller, but not necessarily look leaner, tighter, or more defined.

Strength training gives your body a reason to hold onto muscle while dieting.

It helps improve body composition, supports metabolism, and helps shape the result as the weight comes off.

Cardio can absolutely help.

But cardio does not replace lifting.

Cardio helps increase calorie burn.
Strength training helps build and maintain lean tissue.

And the good news is, you do not need to train like a bodybuilder.

Most people just need a simple, consistent strength program with good form, progressive effort, and something they can repeat.

Get stronger over time.
Stay consistent.
Let the process work.

Nutrition drives fat loss, but strength training helps build the body you actually want.

Save this post and follow along for the full 30 Day Fat Loss Guide.

Interested in nutrition coaching?
Contact us at Showcase Strength and Fitness or visit www.showcasestrength.com.

06/17/2026

Day 17 of the 30 Day Fat Loss Guide:
How to know if your plan is working.

Your plan is working when the overall trend is moving in the right direction.

Not when every single day is perfect.
Not when the scale drops every morning.
Not when you feel motivated all the time.

One weigh-in does not tell the whole story.

Your weight can be affected by water, sodium, carbs, digestion, stress, sleep, and training.

That is why the weekly average matters more than one random day.

Progress is not always linear.

Some weeks the scale drops.
Some weeks it holds.
Some weeks it may even jump up temporarily.

That does not automatically mean the plan failed.

Before you change anything, check your compliance first.

Did you hit calories?
Did you hit protein?
Did you track weekends?
Did you weigh food?
Did you stay consistent?

A lot of people want to change the plan before they have actually executed the plan.

You also need to use more than the scale.

Progress can show up through measurements, progress photos, how clothes fit, strength in the gym, energy, and better consistency.

If compliance is solid and nothing is changing for 2–3 weeks, then it may be time to adjust calories, activity, or structure.

But do not confuse impatience with a bad plan.

A plan can be working even if it is not moving as fast as you want.

Look for trends, habits, and body change.

Save this post and follow along for the full 30 Day Fat Loss Guide.

Interested in nutrition coaching?
Contact us at Showcase Strength and Fitness or visit www.showcasestrength.com.

06/15/2026

Member Highlight: Mikayla Miller

Mikayla Miller has been part of Showcase Strength And Fitness since late 2024 and has quickly become a big part of our community alongside her husband, Sean, and their two children.

Mikayla and Sean are consistently in the gym training, helping out, participating in events, and setting an awesome example by getting their children involved in fitness as well.

From Mikayla:
“I fell in love with working out at the age of 18 after losing 50 pounds. A few years later, in 2016, our first child was born, and I was able to quickly lose the weight I had gained.

Fast forward to 2019, after our second child was born, I couldn’t lose the weight despite knowing exactly what I needed to do.

After a lot of effort and frustration, I requested a full blood panel and was diagnosed with hypothyroidism and Hashimoto’s. Although it has slowed my journey, I will not allow it to become an excuse to quit.

My health and my family are my daily motivation to keep bettering myself. Since then, I have lost over 50 pounds again, and now I have a desire to learn more about powerlifting.

My family and I joined SSF shortly after moving here in late December 2024, and we have developed a huge love for this community. We have met incredible people at the gym and at competitions, and many of them have become wonderful friends.

I’m excited to continue this journey and see where it takes me!”

We’re proud to have Mikayla and her family as part of the Showcase community. Stories like this are exactly what SSF is all about.
__________________________________________

Join one of the best outfitted gyms in Southwest Florida - Showcase Strength And Fitness
Showcase Strength and Fitness

Personal Training & Online Coaching Inquiries - contact us at www.showcasestrength.com or DM us on Instagram!

Showcase Strength And Fitness
1001 Corporate Ave
STE 112-114
North Port, FL 34289

06/14/2026

Day 14 of the 30 Day Fat Loss Guide:

Why you should plan meals ahead.

Fat loss gets a lot easier when you are not making every food decision in the moment.

When you already know what you are eating, you are less likely to randomly grab whatever is convenient.

Planning removes guesswork.

It gives you structure.

And it makes consistency easier.

Because decisions get a lot harder when you are hungry.

If you wait until you are starving to decide what to eat, you are more likely to overeat, snack, or choose something that does not fit the plan.

Planning also helps you hit your protein and control your calories.

Most people do not accidentally hit their protein goal.

Most people do not accidentally stay consistent with portions, snacks, sauces, and extras.

Structure helps.

A good plan also reduces your reliance on willpower.

You do not have to “be strong” all day when the decision has already been made.

Busy days need a plan the most.

Work, kids, training, travel, and stress all make nutrition harder.

Having meals ready, planned, or at least thought through keeps you from going off track when life gets hectic.

Planning does not mean boring.

You do not need to eat the exact same thing every day.

But having repeatable meals makes fat loss much easier.

Most people do not need a perfect meal plan.

They need a realistic plan they can repeat.

Planning meals ahead is not about being strict.

It is about making the right choice easier before the hard moment happens.

Save this post and follow along for the full 30 Day Fat Loss Guide.

Interested in nutrition coaching?
Contact us at Showcase Strength and Fitness or visit www.showcasestrength.com.

06/13/2026

Strong Saturday!

Every Saturday we will be highlighting a member’s feat of strength!

This Saturday, we are highlighting Megan Morat! Megan is a long time member at Showcase, as well as one of our coaches.

She is getting ready for the Jeff Brielmaier Classic and just deadlifted 230 lbs for an all time PR.

She is on pace to break multiple PRs at this event and has made a great amount of progress in the past year.
_____________________________________

Join one of the best outfitted gyms in Southwest Florida - Showcase Strength And Fitness
Showcase Strength and Fitness

Personal Training & Online Coaching Inquiries - contact us at www.showcasestrength.com or DM us on Instagram!

Showcase Strength And Fitness
1001 Corporate Ave
STE 112-114
North Port, FL 34289

06/12/2026

Day 12 of the 30 Day Fat Loss Guide:
The importance of weighing food + why eyeballing doesn’t work.

If you are serious about fat loss, accuracy matters.

And for most people, eyeballing portions is not nearly as accurate as they think.

What looks like one serving is often two or three.

A little extra rice.
A bigger scoop of peanut butter.
A heavier pour of cereal.
More dressing.
More oil.
More pasta.
More granola.

None of it seems like a big deal in the moment.

But small mistakes add up fast.

That is why weighing food can be such a game changer.

It gives you real data.

Instead of saying, “I think this is about right,” you actually know what you are eating.

And when your portions are more consistent, your results can be more consistent too.

This matters even more with calorie-dense foods like oils, dressings, sauces, peanut butter, cereal, pasta, rice, nuts, and granola.

The smaller the portion, the easier it is to overshoot without realizing it.

That does not mean you need to weigh food forever.

But doing it for a period of time can help train your eye, build awareness, and teach you what portions actually look like.

If progress has stalled, this is one of the first things to clean up.

If you are not weighing your food, you are probably guessing.

And if you are guessing, you are usually less accurate than you think.

Save this post and follow along for the full 30 Day Fat Loss Guide.

Interested in nutrition coaching?
Contact us at Showcase Strength and Fitness or visit www.showcasestrength.com.

06/11/2026

Day 11 of the 30 Day Fat Loss Guide:
Should you track your food?

You do not need to track forever.

But tracking for a period of time can teach you a lot about what you are actually eating.

Most people do not realize how much they are eating until they see it written down.

Calories, portions, snacks, sauces, oils, bites, drinks, and weekend meals are all easy to underestimate.

That does not mean you are doing anything wrong.

It just means guessing is not always accurate.

Tracking creates awareness.

It helps you see where your calories are coming from.
It helps you see if you are hitting your protein.
It helps you understand portions.
It helps you find the problem when fat loss is not happening.

Instead of saying, “I’m doing everything right,” tracking gives you actual data.

And data beats guesswork.

Tracking can also give you more flexibility.

When you know your calorie and protein targets, you can fit in foods you enjoy without completely guessing.

The goal is not to track every bite for the rest of your life.

Tracking is a tool.

Even 2–4 weeks of honest tracking can teach you a lot about your intake, habits, portions, and food choices.

Then, over time, you may be able to transition away from strict tracking because you understand what works.

Tracking is not about being obsessive.

It is about building awareness, creating consistency, and learning what actually works.

Tracking is a tool — not the goal.

Save this post and follow along for the full 30 Day Fat Loss Guide.

Interested in nutrition coaching?
Contact us at Showcase Strength and Fitness or visit www.showcasestrength.com.

06/10/2026

Meal prep doesn’t have to be complicated.

It doesn’t mean eating the same boring meal out of a container every single day.

It just means making your week easier.

A little planning ahead can help you:

Make fewer decisions
Save time during the week
Stay more consistent
Reduce impulse eating
Make busy days easier

When life gets hectic, your nutrition is usually one of the first things to fall apart.

Meal prep gives you structure.

It gives you options.

It gives you one less thing to worry about when work, kids, training, and life get busy.

Start simple:

Cook a protein.
Have carbs ready.
Keep fruit available.
Have easy meals you can repeat.

Nutrition gets a lot easier when the plan is simple.

Need help making nutrition easier?

DM us to learn more.

showcasestrength.com

06/10/2026

Day 10 of the 30 Day Fat Loss Guide:
Why condiments matter.

Condiments are not bad.

But they can quietly add a lot of calories if you are not paying attention.

Chicken, rice, potatoes, eggs, sandwiches, wraps, and salads can all be solid fat loss meals.

But sauces, dressings, oils, and spreads can change the calorie total fast.

A drizzle of ranch.
A spoonful of mayo.
Extra BBQ sauce.
A little oil.
A heavy pour of dressing.

It may not feel like much, but it still counts.

And because sauces and dressings usually do not make you feel much fuller, they are easy calories to miss.

Salads are a perfect example.

A salad can be a great fat loss meal, but cheese, croutons, bacon, avocado, nuts, and heavy dressing can turn it into a high-calorie meal fast.

Oils are another big one.

Olive oil, cooking oil, butter, and sprays can add up quickly because fats are calorie-dense.

That does not mean you need to eat plain, boring food.

The goal is not zero flavor.

The goal is smarter choices and better portions.

Mustard, hot sauce, salsa, sugar-free BBQ sauce, light dressing, Greek yogurt-based sauces, low-calorie ketchup, and seasoning blends can all help add flavor with fewer calories.

Even for a few days, measure or weigh your condiments.

You may be surprised how much you are actually using.

Condiments are not the enemy.

Untracked, oversized portions are usually the problem.

Save this post and follow along for the full 30 Day Fat Loss Guide.

Interested in nutrition coaching?
Contact us at or visit www.showcasestrength.com.

__________________________________________

Join one of the best outfitted gyms in Southwest Florida - Showcase Strength And Fitness

Personal Training & Online Coaching Inquiries - contact us at www.showcasestrength.com or DM us on Instagram!

Showcase Strength And Fitness
1001 Corporate Ave
STE 112-114
North Port, FL 34289

Showcase Strength and Fitness

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