Ion Fitness

Ion Fitness Personal trainer and fitness coach with a passion for health and helping you become your best self. Transforming bodies and changing lives, one rep at a time.

As a personal trainer who took my own body from sick to fit, I'm here to be your helping hand in achieving your fitness goals and improving your overall wellbeing. Let's work together so you can become the best version of yourself.

09/02/2026

Full Gym Edition

Complete arm and abs workout focused on controlled reps, strong contractions, and quality effort.

Superset 1
1. Kneeling Tricep Extension with Rope
4 sets of 15 reps
45 seconds rest between sets
2. Kneeling Cable Crunch with Two Handles
4 sets of 15 reps
45 seconds rest between sets

Focus on flexing the arm and driving as much blood into the triceps as possible.

Superset 2
3. Rolling Tricep Press
4 sets of 8–10 reps
Last 2 sets taken to failure
4. Dumbbell Torso Rotation
4 sets of 12 reps per side
60 seconds rest between sets

Exercise 5
5. Incline Cable Tricep Pushdown
4 sets of 10–15 reps
Push to failure on each set
Rest 60–90 seconds between sets

Exercise 6
6. Cable Cross-Body Tricep Kickback 3 sets of 15 reps
60 seconds rest between sets

Superset 3
7. Bayesian Bicep Curl
4 sets of 15 reps
8. Bench Leg Raise and Twist
4 sets of 12 reps
60 seconds rest between sets

Superset 4
9. Cross-Body Hammer Curl
4 sets of 8–10 reps
Take the last 2 sets to failure
10. Bench Flutter Kicks
4 sets of 20 reps
60 seconds rest between sets

Exercise 11
11. Cable Overhead Bicep Curl
4 sets of 8–12 reps
Take the last 2 sets to failure
60 seconds rest between sets

Give this complete arm and abs workout a try and let me know in the comments what you think!
If you are looking for a no-nonsense approach to improving your health and fitness, send me a direct message. In-person and online training are available.

09/02/2026

Special deal for locals in Wake Forest, Rolesville, Youngsville, and Louisburg!

I am looking for 10 individuals who have a home gym but need a structured program and guidance to improve their health and fitness.

I am a personal trainer based in Wake Forest at Gym 30, and I am offering my online coaching program discounted exclusively for local residents with access to a home gym. $100 a month for the first 3 months.

🌟Additional Savings🌟
Call it my Labor Day special. The first 10 people to sign up before Labor Day will be locked in permanently at $100 per month. The regular price is $150 per month.

Online coaching includes:

• Structured workouts designed for your goals
• Planned cardio
• Dietary and nutritional guidance
• Supplement support
• Accountability
• Weekly check ins

Whether your goal is to lose weight, build strength, or simply feel better in your own skin, I will create a program specifically for you and provide the guidance you need to stay on track.

Only 10 spots are available. Once they are filled, the price will return to $150 per month.

Send me a message today to claim your spot.


Been thinking about working with a personal trainer but don’t know where to start? Start here.This month at GYM:30 Wake ...
09/02/2026

Been thinking about working with a personal trainer but don’t know where to start?

Start here.

This month at GYM:30 Wake Forest, I’m opening a limited number of spots for new personal training clients — individuals or couples, ages 18+.

Whether your goal is weight loss, building muscle, changing your body composition, getting stronger, or simply feeling more confident in yourself, we’ll build a plan around YOU.

🔥 NEWCOMER SPECIAL: 1 FREE 30-MINUTE PERSONAL TRAINING SESSION

📅 Wednesdays: 10 AM–1 PM
📅 Saturdays: 10 AM–12 PM

Personal training with me goes beyond just showing you exercises. We’ll focus on proper form, movement patterns and progressive overload, while your overall program includes individualized workouts for the gym, home or travel, structured cardio and recovery, nutrition and hydration guidance, supplement recommendations, and—one of the biggest pieces—ACCOUNTABILITY.

You don’t need to already be in shape.
You don’t need to know what you’re doing.
That’s what you hire a coach for.

If you’ve been waiting for a reason to finally get started, this is it.

📩 Message me directly to claim your free 30-minute trial session or visit GYM:30 to get started today.

⚠️ Spots are limited and will go fast.

08/26/2026

Complete leg day
FULL GYM EDITION

Focused on activation, quality reps, and controlled intensity.

Superset Exercise 1&2

1. Hip Abduction
- Light to moderate weight with a focus on activation
2. Calf Raises
- 4 sets
- 15 reps each
- Rest 45–60 seconds between sets

Exercise 3: Seated Hamstring Curl
- Set 1: Warm-up set, lightweight, 15 reps
- Set 2: Acclimation set, moderate weight, 12 reps
- Sets 3–5: Working sets taken to failure, aiming for 5–12 reps
- 5 sets
- Rest 60–90 seconds between sets

Exercise 4: Leg Press, Shoulder-Width Stance
- Set 1: Warm-up with a light to moderate weight, 15 reps
- Set 2: Acclimation set at approximately 80% of your maximum load, 12 reps
- Sets 3–5: Working sets pushed close to failure, aiming for 8–12 quality reps
-5 sets total
- Rest 60–90 seconds between sets

Do not chase extra weight at the expense of form. Controlled reps, proper range of motion, and time under tension matter more than simply loading the machine.

Exercises 5: Hack Squat RDL’s
-10–12 reps or to failure
- 4 working sets
- Rest 60–90 seconds between sets

Finisher Superset

5. Hip Abduction
6. Seated Leg Extension

- 12–15 reps per exercise
- 4 working sets
- Push close to failure while keeping 1–2 reps in reserve
- Rest 60 seconds between sets

Give this leg day a try and let me know in the comments if you enjoyed it.
If you are looking for a no-nonsense approach to improving your health and fitness,DM me and let’s get you started.
In-person and online training are available.

08/25/2026

Respect the gym. Respect the people around you.

When you finish an exercise, rerack your weights, return your equipment, and wipe down the machine or bench. Do not leave your mess for someone else to clean up.

Everyone is there to train. Be aware of your surroundings, share equipment when needed, and leave the space better than you found it.

Train hard. Clean up. Show respect.

08/24/2026

How I structure four sets of one exercise:

• Set 1: Warm up and activate
Use about 60 to 75 percent of your working load for 12 to 15 controlled reps. Focus on proper form and making sure the target muscle is doing the work.

• Set 2: Acclimation set
Increase the weight to about 75 to 80 percent of your working load for 10 to 12 reps. This prepares the muscle for the heavier working sets.

• Set 3: Working set
Use about 90 to 100 percent of your working load for 8 to 12 reps. Push with control and take the set close to failure while maintaining good form.

• Set 4: Failure set
Use a challenging load for 5 to 12 quality reps. The goal is to reach muscle failure, not simply feel exhausted.

Remember, we are not chasing numbers. We are chasing muscle fatigue and quality reps.

I do not care how many reps you can rush through with 10 pounds. Can you perform 10 controlled, high quality reps with that same weight while keeping the target muscle under tension?

That is where the results come from.

08/24/2026

How I structure four sets of one exercise:

• Set 1: Warm up and activate
Use about 60 to 75 percent of your working load for 12 to 15 controlled reps. Focus on proper form and making sure the target muscle is doing the work.

• Set 2: Acclimation set
Increase the weight to about 75 to 80 percent of your working load for 10 to 12 reps. This prepares the muscle for the heavier working sets.

• Set 3: Working set
Use about 90 to 100 percent of your working load for 8 to 12 reps. Push with control and take the set close to failure while maintaining good form.

• Set 4: Failure set
Use a challenging load for 5 to 12 quality reps. The goal is to reach muscle failure, not simply feel exhausted.

Remember, we are not chasing numbers. We are chasing muscle fatigue and quality reps.

I do not care how many reps you can rush through with 10 pounds. Can you perform 10 controlled, high quality reps with that same weight while keeping the target muscle under tension?

That is where the results come from.

08/18/2026

I went from battling type 2 diabetes, high blood pressure, high cholesterol, low energy, and terrible self-confidence…

To battling personal records, pushing my limits, and chasing goals I once thought were out of reach.

No crash diets.
No surgeries.
No handful of pills every day.

Just hard work, dedication, consistency, and the right support.

I started this journey because I wanted to become healthy enough to drive a semi truck across the country. After ending up in the hospital with diabetic ketoacidosis, I knew something had to change.

I didn’t do it alone. Great coaches, a solid workout routine, and daily commitment helped me rebuild my health and take back control of my life.

Now, improving myself has become a lifestyle—and I want to help others do the same.

If you’re over 35, struggling with obesity, diabetes, low energy, or blood sugar that’s getting harder to manage, you are not stuck where you are.

You can make a change. I can help you build a realistic plan around your life, your goals, and your current fitness level.

DM me **“COACHING”** to learn about online coaching. Always work with your healthcare professional when making changes to your diabetes or medical care.

Address

Wake Forest, NC

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 9pm
Saturday 5am - 9pm
Sunday 9am - 10am

Telephone

+19105232002

Website

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