Resilience Training

11/02/2026

11/02/2026

💙💛 Today marks 8 YEARS of Resilience Training!

It all started with a group of people I’ll never forget—people who believed in me before there was even a gym to walk into. I had a 418 credit score, hardly any money, and a dream. But I also had people willing to help me bring that dream to life.

Those people helped me open Resilience Training. The many people who followed gave me the inspiration to keep it going and growing. 💙

Eight years later, we’ve all changed since opening day. But one thing has stayed the same: continuing to live a better life through strength.

Strength looks different in different seasons of life. Sometimes it means lifting more. Sometimes it means rebuilding. Sometimes simply walking through the doors is a victory. When you stay consistent with what you can do, progress follows.

Shortly after opening, I went through more medical treatments, but we still brought people together with monthly events, including Ton of Lifts and Trunk or Treat. Then came COVID—and boy, was that an adventure. After that came rebuilding, putting our foot on the gas, and figuring out the next chapter.

Over the years, this gym has weathered my medical challenges, economic challenges, people coming and going, and equipment coming and going. Through it all, we’ve shared events, friendships, and so many memories worth celebrating.

This isn’t just a job to me, and it isn’t my identity either. It simply is something I love. I love what I do and the people I’ve had the pleasure of meeting, helping, and learning from. Some days, it honestly doesn’t feel like work at all.

I’ll continue striving to offer something meaningful to everyone who walks through my doors—education, equipment, encouragement, a friendly conversation, or a safe place to simply be.

To the people who helped me begin, and everyone who has given me a reason to keep going: thank you. We remain because of each of you.

A special thank-you to Isaac, who has quietly helped in so many ways over the last six years. I know this road would have been much harder without you. Thank you for all the things people see—and everything they don’t.

Cheers to eight years, and to many more days of learning, growing, and evolving together. 🥂

Embrace the Process. Built by Resilience. 💙💛

10/30/2026

💙 TOPEKA! WHOLE WELLNESS IS COMING TO RESILIENCE TRAINING! 💙

Curious about IV hydration or vitamin injections? Next Friday is your chance to meet Maegan Johnson, nurse and co-founder of Whole Wellness, ask questions, and learn about the options available!

📅 Friday, November 6
⏰ 4:00–7:30 p.m.
📍 Resilience Training

💧 WHAT IS IV HYDRATION?
IV therapy delivers fluids directly into your bloodstream through a vein. It can help replace fluids when you’re dehydrated. Depending on the formula, an infusion may also contain vitamins and minerals.

✨ IV MENU
• Hydration Base — $100
• Hangover Relief — $125
• Migraine Relief — $150
• Myers Cocktail — $160
• Immune Support — $150

These are the menu names; Megan can explain the ingredients, potential benefits, and limitations of each option.

💉 VITAMIN B12 INJECTION — $20
B12 helps your body maintain healthy nerves and red blood cells and supports normal energy metabolism. Correcting a deficiency may improve related fatigue—but extra B12 isn’t a guaranteed energy boost when your levels are already adequate.

💉 TRI-IMMUNE INJECTION — $25
Contains vitamin C, zinc, and glutathione. These nutrients have roles in normal immune function and antioxidant defenses, but the injection hasn’t been proven to prevent or treat infections.

🩺 WHAT SHOULD YOU KNOW BEFORE BOOKING?
Benefits depend on your individual needs. Evidence for added energy, immunity, or recovery from wellness IVs in otherwise healthy people is limited. IVs and injections also carry risks, so provider screening and a review of your health history and medications are essential.

Come with your questions and let Megan help determine whether a service is appropriate for you! 💙

📲 Message us for appointment details and booking information.

Tag a friend who’s been curious, save the menu, and help us welcome another local small business to Resilience Training!

Whole Wellness

10/29/2026

💙 YOU’VE BEEN TOLD TO “BRACE YOUR CORE.”
But has anyone taught you what that FEELS like?

This band-assisted 360° breathing and bracing drill helps you learn how to create support around your midsection. It’s a simple drill to add to your warm-up before lifting!

🌬️ FIRST, LEARN THE BREATH
Stand comfortably tall with your rib cage stacked over your pelvis, keeping your spine’s natural curves.

Imagine your breath is water being poured into a cup—filling from the bottom upward.

Feel your belly and waist gently expand through the front, sides, and back. Then allow your rib cage and chest to expand naturally without shrugging your shoulders.

Air stays in your lungs; the cup analogy helps you picture the expansion you’re trying to feel.

💪 NOW, BUILD YOUR BRACE
With that expanded feeling, firm up around your entire waist as though preparing for a gentle bump to your stomach.

Think: EXPAND, THEN ADD TENSION.

Your diaphragm, abdominal wall, back muscles, and pelvic floor work together to manage pressure and support your trunk.

🥫 WHY DOES THIS MATTER?
Think of a sealed beverage can: internal pressure and a supportive outer wall help it resist being crushed. It’s a simplified way to understand how pressure and muscle tension work together.

Bracing increases trunk stiffness, helping you control your position and transfer force during squats, deadlifts, presses, and other loaded movements.

✅ PRACTICE BEFORE YOU LOAD
Use light band tension. Feel your waist expand into the band, then add a gentle brace while staying centered.

Maintain that tension through a few comfortable breaths. Relax and repeat, then carry that awareness into your warm-up squats or hip hinges.

Avoid sucking your stomach inward, pushing only your belly forward, or leaning into the band.

Match your brace to the task—a heavy lift requires more tension than everyday movement.

📌 Save this for your next warm-up.
Learn the feeling. Practice the skill. Move with purpose.

Resilience Training | Strength & Recovery Center

10/28/2026

Ever wish your partner knew how to give a REALLY good massage? 👀💆‍♀️

💙 DATE NIGHT MASSAGE CLASSES ARE BACK—AND I’M LOOKING FOR FOUR COUPLES MODELS!

Looking for a different kind of date night? Spend time together while learning something you can keep doing for each other!

This is a private, hands-on class where one partner relaxes on the table while the other learns—with me guiding you step by step, demonstrating techniques, and giving feedback throughout your session.

✨ 45-minute class — $60 per couple
Regularly $80
One partner receives a 30-minute targeted massage while the other learns.

✨ 90-minute class — $100 per couple
Regularly $130
Take turns! Each partner receives 30 minutes on the table while learning how to massage the other.

🥂 Bring a drink of your choice.
🍓 I’ll provide a light snack.
🎥 Your lesson will be recorded so you can revisit the techniques and practice at home.

📸 Four couples will receive these discounted model rates in exchange for permission from both partners to use photos and video for promotion. We’ll discuss filming, comfort levels, and coverage beforehand.

A little connection, a little relaxation, and a date night you can bring home with you. 💙

Message me “DATE NIGHT” to book your model session!
•
Thank you Daniel Gallemore & Danielle Coyne-Gallemore for being my first class!

10/23/2026

If you need me, then I knead you! 💙💛

With 17 years of massage experience, I customize each session to your needs—whether you’re looking to relax, work through muscle tension, or support your recovery from training.

I offer Swedish, deep tissue, sports massage, trigger point, myofascial release, cupping, hot stone, active muscle release, craniosacral, lymphatic drainage, medical massage, and prenatal massage.

✨ Red light therapy and Date Night Massage Classes are available, too!

My service menu and pricing are pictured below. To schedule or ask which session may fit your needs, call or text me at
(785) 969-0019.

Holly | Resilience Massage Therapy

10/07/2026

Long-distance runner or love a good hike? Build strength to support your miles. 🏃‍♀️🥾

Adding these three movements to your strength routine can build leg strength, stability, and muscular endurance while strengthening the muscles that support your joints.

💪 Close-Stance Landmine Squat
Builds your quads and glutes while your core keeps you steady. These muscles support your hips and knees, helping you power uphill and control your descent.

💪 Front-Rack Split Squat with a Forward Lean
Emphasizes your glutes while still working your quads. The split stance challenges strength and balance one side at a time, while holding weights at your shoulders adds a core challenge—useful for individual strides and uneven trails.

💪 Backward Incline Treadmill Walk
Your legs drive the belt in this treadmill-off variation, challenging your quads and lower-leg muscles while you practice controlled steps. Use equipment designed to allow manual belt movement.

Joint health benefits from muscles that are strong enough to support and control movement. These exercises emphasize hip and knee strength, with your feet and ankles contributing to balance and control. Calf raises and balance work can round out your ankle training.

Start with manageable resistance and build gradually alongside your running or hiking.

Train for the miles—and the adventures ahead. 💙💛

07/09/2026

💡 DID YOU KNOW?

I often tell clients:

Your feet are like your body’s second brain.

They constantly send information to your nervous system about pressure, balance, and where you are in space. If that information is poor, your brain has to make movement decisions with faulty input.

Balance is the reaction to the action.

If your feet can’t create a solid connection with the ground, the problem doesn’t stay at your feet.

It travels up the kinetic chain.

Feet ➡️ Ankles ➡️ Knees ➡️ Hips ➡️ Pelvis ➡️ Spine

Where the pelvis goes, the rest will follow.

When the feet lose stability, the pelvis often begins to compensate. Over time, that can contribute to poor movement patterns, reduced hip function, and the back taking on work it wasn’t designed to do.

Then one day someone says…

“I just lost my balance.”

“My back went out.”

“My knees keep hurting.”

Was it really that one moment?

Or was it thousands of steps, months of compensation, and years of your body adapting to a weak foundation?

Instead of asking, “Where does it hurt?”

Start asking, “Where did the chain begin?”

Sometimes the answer isn’t in your back.

It’s under your feet.

👣 Build from the ground up. Root your feet. Position your pelvis. Let the rest of your body do what it was designed to do.