Breakthrough Fitness

06/17/2026

Later Today I am leaving for our summer vacation to London and Scotland. I’ll be gone for 17 days.

I’ll have access to a hotel gym the first 6 days while in London. Our days will be starting early with activities, so maybe I’ll get one, possibly two workouts in there. In Scotland we will be staying in Air bnb’s, so any workout would be done with bodyweight only.

Definitely not my typical rhythm of structured training sessions.
But, I’m okay with that because it’s summer and I’ve learned that summer has its own rhythm.

I often hear, “Summer is just too busy for me to stay consistent.”
Summer is not the problem.

It’s the expectation that your routine should look exactly the same in a completely different season.

Instead of trying to hold onto a rigid routine, what if you allowed your fitness habits to shift with your life?

That might mean your workouts don’t happen at the same time every day. It might mean they’re shorter. It might mean they’re split up differently throughout the week. It might even mean they look different altogether for a season.

And different doesn’t mean you are losing progress. Actually it’s the opposite.

Making adjustments is far better than abandoning your effort.

During my trip I’m not abandoning my fitness or healthy habits.
I’ve packed single serving creatine packets, nuts and good quality beef sticks for snacks. I’m guessing we will average 15,000 steps per day. I’ll continue to make sure to prioritize protein (some of it being fish, battered and deep fried). I’ll wake up and spend 15 minutes going through a series of stretches and do 100 push ups everyday.

And none of these things will take away from making memories with my family that will last a lifetime.

Doing something rather than nothing means you are showing up for yourself.

Never stop showing up for yourself.

Keep moving
Coach Dom

P.S. - When you are ready to show up for yourself, here are a few ways we can help:
1. 8-Week Summer Beginner Program - Begin your fitness journey with a specialized program for adults 50+ - A realistic commitment, reasonable training sessions coached and tailored to your abilities and the supportive environment of people just like you. Reply “Summer” and we’ll set up a call.

2. Subscribe to our YouTube Channel - Free advice, videos and more to help you with your fitness and health- https://www.youtube.com/

3. Grab a copy of our Info Packet - Take a deep dive into our facility, programs and culture to see if it’s something you would like to pursue. Reply “IP” and we’ll send it over.

06/15/2026

Yesterday, I was standing in line at Target when a lady had to cross through the line between me and the person in front of me. I nodded and said hi and after she passed, it came to me that we’ve met before. Sure enough, she turns around and comes back towards me.

She said, “I came to your gym with my 15 year old daughter six years ago. We were only there for a couple months, but I wanted to say thank you. She’s 21 now, but she has worked out consistently since that time.

I’m so glad she stopped and came back to tell me that. I just wish she knew that I’m the dad that cries during movies and my daughter makes fun of me. And at that very moment I must have had an allergic reaction to someone's perfume.

I’m glad I had the opportunity to introduce strength training and fitness into this young girl's life. I wish I could tell you that we did all kinds of magical stuff during her sixteen sessions, but we didn't. She was exposed to the same stuff any client in their first 30 days would experience.

I also don’t know what she’s been doing for exercise or at what intensity.

What I do know, is that six years of consistent exercise teaches valuable lessons, regardless of ‘what’ is being done.

Six years of showing up for exercise teaches discipline and reinforces the habit of commitment. The action of setting an appointment and making physical movement a priority simply becomes automatic. The action of getting started created the momentum.

What momentum will you create in the next 30 days?

Keep moving,
Coach Dom

P.S. - When you are ready to show up for yourself, here are a few ways we can help:

1. 8-Week Summer Beginner Program - Begin your fitness journey with a specialized program for adults 50+ - A realistic commitment, reasonable training sessions coached and tailored to your abilities and the supportive environment of people just like you. DM “Summer” and we’ll set up a call.

2. Subscribe to our YouTube Channel - Free advice, videos and more to help you with your fitness and health- https://www.youtube.com/

3. Grab a copy of our Info Packet - Take a deep dive into our facility, programs and culture to see if it’s something you would like to pursue. DM “IP” and we’ll send it over.

06/13/2026

Let’s face it, weekends are different.

A bite to eat out just because it’s something to do.
A cul de sac Friday night happy hour. 🍻
Brunch with girlfriends.
Checking out the 16th ice cream 🍦shop in town.
Sh*tty pizza 🍕at a kids birthday party simply because the boxes are open and you’re watching your buddy Big Lou eating slices like skittles.

I’ve referred to it as the Blown Tire Syndrome in the past.

During the week, there’s a chance you get off track with nutrition or workouts (blow a tire) and you just get back on track by eating a good meal or workout (pulling over and fixing the tire).

But, on the weekend, if we blow a tire we keep rollin’ until the wheels fall off.

It’s easy to drift away from good habits when structure disappears.

The social activities and other things you enjoy on the weekends aren't going anywhere.

On the other hand, I bet you can enjoy your weekends just the same while keeping a few good habits in place.

➡️ Start your day off with a walk or a workout.
➡️ Eat some fruits and vegetables.
➡️ Stop eating at 80% full.

These are very reasonable.

A small amount of intent will have a big impact on your life.

Keep moving,
Coach Dom

06/10/2026

Push your pace and challenge your endurance with this AMRAP (as many rounds as possible) workout. Focus on steady effort, good form, and consistency.

06/10/2026

Strength training builds far more than the physical attributes.
It changes how you see yourself.

Confidence shifts when you do hard things on purpose.

Showing up on days you don’t feel like it builds resilience.
You learn discomfort isn’t something to avoid, but something you can actually move through.

Strength training changes your relationship with effort.
You pick up a weight you haven’t used before and it’s heavy. Not just physically, but mentally. There’s often doubt there. Am I doing this right? Is this too much? Should I stop?

But you stay with it long enough and you adapt, get stronger and more confident in your ability to handle challenges.

And don’t think for one second that those changes don’t show up in other areas of your life.

Strength training builds trust in yourself because you learn to handle hard things without quitting.

So if your progress ever feels slow physically, or if you’re not seeing changes as quickly as you’d like, don’t overlook what’s happening internally.

You’re not just building muscle. You’re building identity.
And that’s a big deal.

Keep moving,
Coach Dom

P.S. - When you are ready, here are 2 ways we can help you get happier and healthier:

1.First 3 on me - come in for 3 personal training sessions for free. Experience the programs, meet the coaches and see if our environment and community is the right fit for you. Reply “3” to get started.

2. Grab a copy of our Info Packet - Take a deep dive into our facility, programs and culture to see if it’s something you would like to pursue. Reply “IP” and we’ll send it over.

06/09/2026

The first week doesn't define your month

The first week of a new month has a funny way of setting the emotional tone for everything that follows.

If it goes well, people feel motivated, proud, and “on track.”
If it doesn’t, people often start mentally rewriting the entire month as a failure before it even really begins.

But here’s something I want you to consider as we move deeper into June:
Your first week is not a verdict. It’s just information.

A lot of people quietly quit on themselves after a rough start without even realizing it. They miss a workout or two, fall off their nutrition plan, and then start thinking, “I’ll just restart next Monday.”

But that restart mentality is one of the biggest barriers to progress. Because every restart resets momentum, and momentum is really what drives consistency.

Instead of restarting, what if you simply adjusted?

What if you looked at the first week and said, “Okay, what do I need to make this easier, more realistic, or more repeatable?”

Sometimes the answer is obvious. You tried to work out at a time of day that never actually fit your schedule. Or you planned meals like you had unlimited time and energy. Or you set expectations based on your “best self” instead of your “real self.”

There’s nothing wrong with aiming high. But consistency is built in reality, not aspiration.

So as you move into this week, I want you to let go of the idea that you need a clean slate.

You don’t need a new start. You need a small correction.

And those small corrections are what create long-term change.
Keep going from where you are—not from where you think you “should” be.

Keep moving,
Coach Dom

P.S. - When you are ready, here are 2 ways we can help you get happier and healthier:
1.First 3 on me - come in for 3 personal training sessions for free. Experience the programs, meet the coaches and see if our environment and community is the right fit for you. DM “3” to get started.

2. Grab a copy of our Info Packet - Take a deep dive into our facility, programs and culture to see if it’s something you would like to pursue. DM “IP” and we’ll send it over.



06/05/2026

Sugar goes by many names

The average daily intake of added sugars in America is 19 teaspoons for men and 15 teaspoons for women.

The current recommendations are no more than 9 teaspoons for men and 6 teaspoons for women.

Even with my 3rd grade math skills, I can see that people are generally eating 2 TIMES the recommended amount of added sugars each day.

Sugar is sugar to your body. According to the U.S. Dietary Guidelines here are just some of the names that added sugars can go by on food labels:

Agave syrup, anhydrous dextrose, brown sugar, coconut sugar, confectioners powdered sugar, corn syrup, corn syrup solids, dextrose, fructose, high-fructose corn syrup(HFCS), honey, invert sugar, lactose, malt syrup, maltose, maple syrup, molasses, nectars(peach,pear…), pancake syrup, raw sugar, sucrose, sugar, turbinado sugar, white granulated sugar.

Here are the three things you can do to reduce added sugars from your diet.

#1 Reduce ultra-processed foods - These are foods that have added salt, sugars, oils, fats and other substances to them to enhance flavor, shelf life, cost and addictive qualities that keep you reaching into the bag.

#2 Become a food label detective - You need to take control of what you eat and not let a company determine what is "healthy". Food is big business. Companies will be happy to sell you food disguised as healthy, so they can sell more.

#3 Eat some fruit - Fruit is nature's fast food. You get fiber, vitamins, antioxidants and it's sweet!

Reducing added sugars is one of the best things you can do for your health and wellness. Get to work!

Keep moving,
Coach Dom

P.S. - When you are ready, here are 2 ways we can help you get happier and healthier:
1.First 3 on me - come in for 3 personal training sessions for free. Experience the programs, meet the coaches and see if our environment and community is the right fit for you. DM “3” to get started.
2. Grab a copy of our Info Packet - Take a deep dive into our facility, programs and culture to see if it’s something you would like to pursue. DM “IP” and we’ll send it over.



06/03/2026

Today is the 16th anniversary of Breakthrough Fitness.

I can still remember my wife (fiancé at the time) telling me to go check out this commercial property. I also remember looking through the window, getting butterflies in my stomach and saying to myself, “this is it.”

I was going all in. No more driving around central Florida training people in their homes and in parks.

I was going to create a place that made fitness enjoyable. A community. A place you wanted to keep coming back too.

I remember a quote my coaches Alwyn and Racel Cosgrove would say - “Jump and the new will appear.”

So, I jumped with my belief in my abilities and Plan A in my hand.
There was no plan B.

There was debt, doubt, stress and long days mixed with wins and mistakes.

The mistakes became learning lessons and the long days started to pay off.

Slow and steady wins eventually led to an expansion and a team that allowed us to help more clients.

There have been challenges, changes and everything in between, but here we are sixteen years later.

I don’t celebrate often, but I’m proud of Breakthrough Fitness.

More importantly, I’m grateful for all the people it took to make it a success. My parents, wife, friends, mentors, coaches, team members, past clients, alumni clients, current clients, colleagues and local business professionals…THANK YOU!

I look forward to serving the community for another 16 years!

Keep moving,
Coach Dom

06/01/2026

Build lower body strength, balance, and control with the Squat Hold + Step Back. This exercise challenges your legs and core while improving stability and coordination. Stay low in the squat position as you step one foot back at a time, keeping tension through the legs the entire movement. Great for building endurance in the quads, glutes, and core while reinforcing strong squat mechanics.

✅ Strengthens legs and glutes
✅ Improves balance and stability
✅ Challenges core control
✅ Great for lower body endurance

Focus on staying low, keeping your chest up, and moving with control throughout each rep.

06/01/2026