NOXQs Fitness

05/28/2026

OK Folks! The Wallhalla Community Center has changed the dates for resurfacing the floor!
Therefore there will be NO interruption to the schedule June 2-4th due to youth training. It has been cancelled.
HOWEVER, June 2-9th the TVs will be off as we are changing providers!
MIDCO was going to jump our monthly rate by $45 with no additional channels etc.
We told them we'd rather put that extra money into equipment.
So we will be changing to Direct TV and paying less for more channels.
Hang in there! We're doing our best to bring MORE to you.

Send a message to learn more

05/27/2026

EXACTLY! Everyone posts pictures of their ripped selves.
There is )or at least should be) an off season.
This is when you put on weight, get 'soft', and add the muscle and size needed for when you cut again.

Don't fall for the hype. NO ONE looks ripped 24/7-365. NO ONE.
Learn how to play the game in a HEALTHY manner.
Reality is not what you are shown on Social Media.

https://www.facebook.com/share/r/1B9TbmA9FH/

Send a message to learn more

05/10/2026

The new BodySolid open hex bar is located in the deadlift, leg press area.
This video link shows 5 separate exercises you can try.
Enjoy! Let us know what you think.

The Body-Solid Tools OTB100 Open Trap Bar is a revolutionary tool offering a wide walkthrough design, a built-in bar jack stand, and dual high & low handle p...

04/29/2026

https://drive.google.com/file/d/1q1xE0MnOEKscXhZYNaskh4AZ0fj6hkkg/view?usp=sharing
The video bio for Bruce for his induction into the National Wrestling Hall of Fame.
You can probably tell I am pretty proud.
While Bruce wants to downplay his achievements, I think they should be recognized.

04/27/2026

Starting strength training in later years. How it works: Most people think something is wrong with them when this happens. Nothing is wrong. This is just how it works.

Phase 1: The scale does not move You clean up your nutrition and start training. Nothing happens for 1-2 weeks. Your body is adjusting. You may actually GAIN weight during the process. Glycogen levels are shifting. Inflammation is settling down. This is normal. Do not change anything yet.

Phase 2: Unexpected bloating Your body is under new stress from lifting. Muscles hold onto water as they repair. You may actually feel puffier before you feel leaner. This is a sign the work is doing something. Most quit here.

Phase 3: Energy feels off. Your body is re-calibrating how it fuels itself. Fatigue in weeks 2-4 is common, especially if you came from years of eating incorrectly. This is your body adjusting to being properly fueled, possibly for the first time in decades. Diet change to fewer processed foods and more frequent smaller meals is recommended.

Phase 4: You notice it in your clothes first The scale may still be slow, but your waistband feels different. Your shirts fit differently across the shoulders. This is body re-composition happening in real time. Trust it.

Phase 5: The scale starts moving Usually around weeks 4-6 when habits are consistent. A healthy pace is 1 to 1.5 pounds per week. Faster than that usually means you are losing muscle alongside fat.

Phase 6: Visible muscle definition appears This is where it gets exciting. You start to see shape in your arms and shoulders. Your legs look different. Your posture changes. This is what consistent strength training builds.

Phase 7: It becomes your new normal The habits that felt hard in month one feel automatic by month three. You stop white-knuckling it and start living it.

Understanding the journey is as important as the destination. Also realize this isn't a diet. It is not designed to be short-term and end (usually resulting in losing all gains in a short amount of time.)

Aging is mandatory, growing OLD is not.

04/25/2026

Bruce being inducted into the National Wrestling Hall of Fame.

04/13/2026

Things I've learned from lifting.
1. Your mind tells you it isn't possible well before your body admits defeat.
2. Take the time to learn technique. It beats brute force time after time.
3. Natural is better than 'science' assisted. I've lost too many friends, at too young an age, who depended on the 'extra' provided by science.
4. Persistence pays off. You won't see gains right away. It takes time and DISCIPLINE.
5. If it was EASY everyone would be doing it. Those who cheat, pay the price.
6. Aging is mandatory. Aging well? Your choice. Give 'er Hell!
7. NO ONE gets there alone. Find good friends (my friend 'tiny' spotting my squat) and cultivate them.
8. You are provided with one life. LIVE it. Reach beyond your grasp and when people tell you NO! You can't. Remember, I was told in high school. I would NEVER be an athlete.
Prove 'em wrong.

BTW Bruce will be being inducted into the National Wrestling Hall of Fame April 25th.
9. Find someone who supports your journey.

03/08/2026

You could add up to 4 years of quality to your life.

"Strength-training for 90 minutes a week could extend your life by up to four years, according to one study.

Researchers found that people who strength-trained regularly had significantly longer telomeres, DNA caps on the ends of chromosomes that naturally shorten with age.

Fitness experts explain the many ways strength-training supports longevity."

Experts explain the findings and what to know before switching up your routine.

12/11/2025

We have all faced this frustration. Work hard and see little results. There are many variables to consider. Age, gender, starting weight, physical condition, and more! If you are frustrated, ask us. We'll do our best to help!
Also, as we near New Year's Resolution time again, PLEASE STOP!
Diets are temporary and basically unhealthy, and why the weight comes back. You need LIFESTYLE changes for long-term health and weight loss benefits.
Stay safe and remember! If you are out of shape - be careful shoveling SNOW.

10/18/2025

People often ask me if they're too old to start getting fit.
Here's your answer.

Just 20 years ago, Natalie Grabow was learning to swim. Now she's hailed as an inspiration after winning her age group at the famously grueling triathlon competition in Hawaii.