StrengthTrained - Dunamis

StrengthTrained - Dunamis Build strength, lose fat, and improve your mobility right in the heart of Spencerport. Dunamis is a Greek word meaning power, might or strength.

Being "StrengthTrained" we know what it takes to become strong and healthy from the inside out and we coach individuals to take control of their life, overcome obstacles and redefine their physique with group and individual style personal training.

Feeling tired? Stop. Pause. Do not pass go till you read this short story….You know that feeling when you used to bound ...
03/30/2026

Feeling tired? Stop. Pause. Do not pass go till you read this short story….

You know that feeling when you used to bound up the stairs two at a time? You know, back when a long walk didn’t leave your legs sore and you had energy at 3 PM instead of hitting the wall?

Most people don’t realize how much they’ve lost until they’ve lost it.

Here’s what happens without the gym:

- Your strength fades.
- Groceries get hard.
- Playing with your kids gets hard.
- Stairs leave you winded.
- Energy evaporates with your stiff back and locked hips.

But here’s what we see when people commit to just 3 days a week:

Everything changes.

We watch people rebuild their strength and posture.

We see them move with purpose again.

Their energy returns. That afternoon slump? Gone. They sleep better and bodies becomes mobile.

The gym isn’t about vanity. It’s about making your body the way YOU want it.

Three days a week. That’s the difference between declining and thriving.

Your future self is waiting. Go earn it. 💪

——
🚨 If this story resonated with you, or you’re already crushing it three days a week, post this on your story and share it with a friend who needs a boost.

See you in the gym 💪

🍚🥔🍌 The 3 best carbs for strength & muscle?You’re already eating them, but probably not in the right amounts.Fit people ...
03/06/2026

🍚🥔🍌 The 3 best carbs for strength & muscle?

You’re already eating them, but probably not in the right amounts.

Fit people don’t overcomplicate fuel. While everyone else is debating quinoa and cutting carbs, you’re in the kitchen grabbing something to make your workouts feel fantastic.

Carbs are what make strength possible.

Cut them and your body burns muscle for energy. Your lifts suffer. Recovery tanks. You look flat and feel worse.

It’s not a willpower problem.

It’s a fuel problem.

Here are our three top sources of healthy carbs 💪

🍚 White rice

Why? Zero bloat | fast digesting | drives nutrients straight into muscle post-workout. Some go to brown rice for the extra fiber, but white rice is by far the better option if you wanna build muscle and strength.

🥔 Potatoes

Boiled or baked only | potassium and magnesium | keeps muscles contracting hard and recovering fast | one of the most effective performance foods on the planet. AND they are one of the most satisfying carb sources to help you stay fueled during a fat loss phase.

🍉 Fruit.

Fast energy, electrolytes, low bloat. Here are some of our favorites.

🍌 Bananas | High satiety pre-workout fuel
🍊 Oranges | Cuts muscle soreness and boosts energy and vitamin C
🍎 Apples | Steady energy, no crash, high fiber.
🍑 Peaches | Yummy, easy to digest, low bloat.
🍇 Grapes | Fast sugar, light on the stomach.

This is how we eat at StrengthTrained - Dunamis.

Simple, clean, effective. Fueled to build muscle, look great, and feel invincible every single day.
Eat enough. Time it right. Get strong. 💪

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- Interested in coaching? Book a call (Link in bio)

01/29/2026

Most people don’t have “bad knees” or “bad hips.”
They have stiff, weak positions they never train.

Posture squats are money for anyone whose hips or knees feel achy when bending down to grab stuff off the floor. Sometimes the fix isn’t fancy rehab… sometimes you just need to move better.

Here’s the deal 👇

1. Start with bodyweight
2. Stay tall, chest proud, slight arch in the back
3. Sink down and let the inner thighs + hips stretch
4. Own the position instead of collapsing forward

Most people round their spine because their inner thighs, calves, and hips are tight and weak.

Posture squats clean that up fast when done right.

Pain-free joints and a strong body come from two things:

1️⃣ Moving with good posture

2️⃣ Reinforcing that posture with smart strength training

Do that consistently and life just feels easier.

If this kind of stuff has been helping you, it might be time to stop guessing and get coached 😉

👉 Schedule a call for more info on coaching

01/26/2026

🛑 FASTER FLEXIBILITY STARTS HERE 👇🏻

You say you want to be mobile, yet your current routine is nothing more than a polite suggestion to your muscles.

They aren’t listening because you aren’t being loud enough.

If you’re tired of feeling tight and restricted, it’s time to stop wasting time with “passive” stretching.

It’s not your age or your “genetics” holding you back, it’s your lack of intensity.

Contract-Relax Stretching is the game-changer that bridges the gap between where you are and the fluid, effortless movement you desire.

🏆 The Game-Changer Method:

1. Get into position: Find your end range of motion.

2. Settle in: Let the nervous system relax for a moment.

3. The Contract: This is where the work happens. Contract the muscle you are stretching as hard as possible for 10-20 seconds. Fight against the resistance as hard as you can.

4. The Release: Relax and move deeper into the new range.

5. Repeat: Do this 3-5 times per muscle group.

🕰️ Pro Tip for the “Busy” Athlete: Stop using “no time” as an excuse. You can save time by using a superset of different muscle groups. While your hamstrings rest, hit your hip flexors. You can rebuild your entire body’s mobility in less than 30 minutes and get better results than someone “stretching” for an hour.

Don’t complain about your stiffness if you aren’t willing to apply the stimulus required to change it.

Your body is capable of incredible things, but it requires clarity and commitment.

Ready to stop guessing and start growing?

1. Schedule a coaching call (Link in BIO) to start your membership.

2. Share this with a friend who is always complaining about being “tight.”

3. Tell us in the comments: Which muscle group is your biggest bottleneck? (Maybe we’ll post an example of how to fix that next)

Success isn’t a fluke; it’s a series of habits. 📈Here’s what we’ve seen from our clients who make the most radical trans...
01/22/2026

Success isn’t a fluke; it’s a series of habits. 📈

Here’s what we’ve seen from our clients who make the most radical transformations.

We’ve looked at our most successful clients, and though this is not an all exhaustive list, they all have these 5 things in common.

So if you want to see results this year, then start here:

1. Consistency over Intensity: You need to show up on the days they don’t feel like it. It’s easy to throw in the towel or say I’ll come back tomorrow when I feel better, but any workout is better than none.

2. Extreme Ownership: Your strength and fitness are rooted in taking absolute responsibility for your progress despite the setbacks. Life is gonna come at you swinging, but what will make you successful is finding a way to own it and make it work. (Sometimes that means owning the fact that you need to recruit some help.)

3. Clear Goal Setting: You won’t succeed if you don’t say “I want to get better”. Start by clearly defining exactly what “better” looks like. Are you looking better, feeling better, or performing better? Maybe a little of all three? Once you have a clear desire and confidence behind stating it out loud, you can begin getting it.

4. Active Communication: No one knows it all. No matter how smart you are, consistent improvement will require you ask questions and give feedback early and often.

5. The 1% Rule: Our best clients push themselves to make little improvements every day. It’s unrealistic to expect yourself to be perfect. Instead, focus on being 1% better every single day rather than looking for a “quick fix.” What does 1% look like? It’s showing up to one more workout, making one better food choice, getting one extra hour of sleep, and so many other little things. Don’t stress about what/how, just make the commitment to do a little better than you did before.

Success is a slow build. Which of these are you mastering right now? 👇

—-

PS, if you’re stuck and ready to get some help, we’d be happy to schedule a quick 15 minute call with you to see if our coaching might be a good fit. (Link in bio)

——

01/22/2026

Stop letting a “cranky shoulder” be the reason you’re playing small in the gym.

You tell us you want to feel powerful. You want to press heavier, carry the groceries in one trip, or finally hit that overhead PR without the familiar wince. But here’s the brutal honesty: you can’t build a high-performance engine on a shaky foundation.

If your shoulder feels like it’s grinding or “catching” every time you move, your body is putting on the brakes to protect you. You aren’t weak; you’re unstable.

The “Insurance Policy” for Your Shoulders

The Cable External Rotation is the ultimate starting point for reclaiming your range of motion. We love this variation because the cable provides constant tension, which something a dumbbell simply can’t do at this angle.

Why this matters for you:

Stability: It targets the rotator cuff muscles that keep your humerus (arm bone) centered in the socket.

Pain Reduction: By strengthening the stabilizers, you stop the “impingement” feeling that haunts your push days.

Scalability: This is Step 1. It’s the most accessible entry point for any gym-goer, but it opens the door to much more advanced progressions once you earn the right to move up.

Real Talk: Stop ego-lifting through the pain. It’s not “tough,” it’s just inefficient. Taking 2-5 minutes to master this movement is the difference between staying on the sidelines and actually seeing the lean, strong physique you keep talking about.

Small hinges swing big doors. Start rotating. Start stabilizing. Start winning.

Book a call today with one of our coaches to learn more about how we can unlock your true inner strength. (Link in bio)

10/27/2025

Do you have candy cane deadlifts? 👀

Most people don’t fail a deadlift because they’re weak — they fail because they lose tension.

Keep your armpits tight, lats locked in, and bar close as you drag it up your legs.

That tension keeps your spine safe, your bar path smooth, and your pull strong.

If you skip it, the lift feels heavier, your back takes the hit, and everything just feels off as you slowly evolve into a full-blown candy cane.

Strong setup → strong lift 💪

Address

10 Slayton Avenue
Spencerport, NY
14559

Opening Hours

Monday 6am - 12pm
2pm - 8pm
Tuesday 6am - 12pm
Wednesday 7am - 12pm
Thursday 6am - 12pm
2pm - 8pm
Friday 6am - 12pm
2pm - 7pm
Saturday 9am - 2pm

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