Seraphim Personal Training

08/06/2026

Balance/Stabilization drill
-useful for general strength and conditioning or ankle-knee-hip rehabilitation

08/06/2026

Compound circuit

08/05/2026

Ms Molly is very professional, structured, with a focus on progression, and has a high attention to detail. Overall progression, gains, and progressive overload are key to results. She’s been a great addition as an independent associate, and we are grateful to have her. SPT has some great energy going on. If you’re looking for a professional semi-private spot with good energy, an educational atmosphere, no bu****it, and results-driven, then check us out.

07/31/2026

Workout for the day: Intense full body

Roll/dynamic warmup
DB Snatches
Flat bench press-smith machine
Sumo KB Squats
Pull-ups
Lunges w/DB
Decline pushups w/spiders
DB rows
Plate shoulder press
Physio ball hamstring curls
Cable flys
ISO squat high cable rows
Pikes-dolly
DB shoulder circuit
Frog leg crunches w/DB
DB Bicep curls
Dips
Sprints

-volume: X3-4 circuits (8-12 reps)
-load: moderate to heavy
-rest: 30 sec

07/29/2026

07/29/2026

Since starting her fitness journey, Cheryl has achieved an incredible 19-pound weight loss while making remarkable improvements in every aspect of her health and performance.

Her progress includes:
* Increased endurance and stamina
* Improved balance and coordination
* Significant gains in strength
* Enhanced muscle tone and body composition
* Greater self-confidence
* Better management of anxiety and stress
* An overall improved sense of health and wellness

Beyond the physical changes, Cheryl has become much more mindful of her nutrition and supplementation, creating healthier habits that support her long-term success.

Cheryl is down to a weight that she hasn’t seen since she was in her 20’s. One of her proudest accomplishments has been fitting into clothes she never thought she'd be able to wear again-a testament to the hard work, consistency, and lifestyle changes she's embraced.

Cheryl's transformation is about far more than losing 19 pounds. It's about becoming stronger, healthier, more confident, and building a sustainable lifestyle that allows her to feel her best every day.

07/27/2026

I appreciate good-looking women. I respect people who take really good care of themselves. I like nice things. I respect highly intelligent people. I appreciate all types of wisdom and knowledge, and find many traits interesting. However, I’m not overly impressed by those things. I’m not very impressed by how you look, your job title, what you own, how much money you have, or where you have traveled. Degrees are respectable, but those don’t matter much either. I’m impressed by the type of man or woman you are. Your character, ethics, principles, values. The amount of insecurities and vices. Communication skills. How big of a heart you have. Discipline. Can you be trusted? If you have done work to heal yourself. Your walk through life and who and what you are after what you’ve been through. Your faith. How you generally treat people. How much you understand how precious life is and the things and people in it. How much do fear, insecurities, and past issues affect your life? Your complete depth of character. Your ability to love and care. Your overall growth and development mentally, emotionally, and spiritually. Resilience-your ability to bounce back. Your level and understanding of respect, loyalty, hard work, and whether you understand what unconditional love is. Integrity. Your priorities, inner strength, goals, drive. Your toughness and your heart in this broken world. Your zest for life or lack of. Can you just shut your mouth and get s**t done at a high level? Honor. How you speak, your attention to detail, sense of urgency, how selfless you are or aren’t. How often you make assumptions and judgments on little knowledge. How often you speak negatively. If you really know how to love and if you understand war. How much you complain or project your own bu****it upon people. Emotional maturity and emotional intelligence. If you read the book and not just look at the cover before you make assessments. If you know how to live in the moment and set everything aside and have a great time for a short while. Men who know what it is to be a great man, and women who know how to be great women. Holistic development inside and outside. Those are the things that truly impress me.

Dominate the week.

07/24/2026

07/23/2026

Reconditioning following knee replacement

07/21/2026

Client Progress Update-Brian S.

It's always rewarding to help people, but it's especially meaningful when that person is an old childhood friend. Over the past three months, he's made incredible progress:

* Down 12 pounds
* Clothes are fitting noticeably better
* More energy throughout the day
* Improved overall health and wellness
* Greater confidence and a much better mental
state
* Increased strength and endurance
* Significantly stronger core

The biggest transformation has been in his shoulder. After three months of focused strength training and corrective rehabilitation, he says his shoulder feels better now than it did after an entire year of physical therapy. His pain has decreased, while his strength, mobility, and flexibility have all improved dramatically.

Having undergone a hip replacement in the past, he's also experiencing increased hip mobility, flexibility, and stabilization with far less discomfort.

Progress like this is about much more than the number on the scale. It's about moving better, feeling stronger, reducing pain, and improving quality of life. Proud of the work he's put in, and excited to see what's next.