Pratt Personal Training

09/28/2026

Summit Pre-Sale now open! DM us “SUMMIT” if interested!

09/17/2026

Come join us for the Whitehouse Station Grand Opening this Saturday 9/19 at 12:30pm!

04/08/2026

🌸 SPRING GIVEAWAY ALERT! 🌸
To celebrate the arrival of spring,
Pratt Personal Training and Anne Katherine Creative are teaming up to bring one lucky winner an amazing giveaway valued at over $2,000!
One lucky winner will receive:
✨ A 3-month membership with Pratt Personal Training & a $1,000 portrait experience with Anne Katherine Creative
Ready to treat yourself? 👉 Simply click the link and fill out the form below to enter!

https://www.annekatherinecreative.com/giveaway-pratt

🗓 Entries close Friday, April 10th, 2026 at 5 PM
Good luck, we can’t wait to see who wins! 💛

02/06/2026

Join us for our grand opening February 21st! 12-3pm

01/27/2026

Come join us on Saturday 2/21 12pm for our grand opening ribbon cutting and open house! All are welcome!

01/20/2026

In baseball, when the game’s on the line in the 9th inning, teams bring in their closer — one of their best players — to secure the win.
Nutrition works the same way.
For a lot of people, the day is won or lost after 6 PM
When the heat is on in the kitchen. 🍳
Here are 20 “closer” strategies to help you finish strong:
• Drink water before dinner
• Eat veggies first
• Always include protein
• Pair pasta with protein + veggies
• Be mindful with oils & sauces
• Remove foods you overeat at night
• Keep danger desserts out of sight
• Set a “kitchen closed” time
• Have a go-to sweet option
• Protein shake before dinner
• Or protein shake after dinner
• Plate your food (no container eating)
• Use smaller plates
• Decide dessert ahead of time
• Walk before or after dinner
• Brush your teeth after eating
• Keep your hands busy
• Don’t under-eat all day
• Eat at the table, not the couch
But don’t try all 20.
Pick 1–2 and make them your closer.
If your days feel out of control, don’t beat yourself up over what happened at 10 AM.
Focus on what happens tonight.
That’s where most wins (and losses) really happen. ⚾🔥

01/20/2026

01/12/2026

One of the most common requests we get:
“I want nicer arms.” 💪
Sometimes that means:
• “I want my sleeves a little tighter.”
• “I want more definition in a tank—especially the back of my arms.”
Good news 👇
There’s one simple fix that instantly makes arm training more effective—no matter your goal.

The Problem (Feels Right… But Isn’t)
Whether it’s:
• Bicep curls
• Tricep pushdowns
• Any elbow-focused arm exercise
The most common mistake we see (by everyone, not just here):
👉 Elbows moving all over the place
Swinging forward.
Drifting back.
Helping create momentum.
It doesn’t look wrong.
It often feels stronger.
That’s the trap. 🪤
When elbows swing:
• Other muscles jump in
• Momentum replaces tension
• You think you need more weight
• Your arms do less of the work you actually want

The Fix (Super Simple)
For curls, pushdowns, and most arm work:
Your elbow should be a hinge — not a traveler.
Try this:
• Gently pin your elbows to your sides (or keep them fixed in space)
• Only the forearms move
• No swinging
• No rocking
• No torso lean
• No dancing knees
Think:
Statue from shoulders to hips.
All the action from the elbow down.
Smooth arc with the hands.
Still elbows.

What You’ll Notice
• Your biceps & triceps light up 🔥
• You’ll probably need less weight (that’s a win)
• Sets feel more controlled, more targeted, more honest
Next time you curl or hit pushdowns, think of this.
And if you’re not sure whether you’re doing it right—grab one of our trainers.
We’re always happy to help you dial it in.

01/09/2026

Quick story from last week. 👇
I’ve been doing barbell RDLs as the first lift on my lower body day for 4–5 straight weeks.
They’ve felt great. Strong. Smooth. Normal.
Sunday morning, I warm up like usual.
A couple sets in, my low back just feels… off.
Not a snap.
Not a dramatic moment.
Just enough to know something wasn’t right.
I try one more light set.
Same feeling.
So that was it.
No ego lifting.
No “push through it.”
No hero moment. 🛑
It just wasn’t a deadlift day.
For me, this happens maybe once every few years with deadlifts or squats.
And you might think:
“If this flares your back once in a while… why keep doing it?”
Simple answer 👇
The benefits of getting stronger far outweigh the occasional annoyance of a tweak.
I’ve never had a serious weight-room injury.
Nothing has stopped me from doing what I want to do for more than a week or two.
That’s strength training.
There’s reward—and yes, some risk.
This time?
Two days of a cranky back.
A couple small exercise swaps.
Then right back to my normal lower-body plan.
And here’s the key part:
Nothing dramatic happened.
My 24 years of technique didn’t disappear.
There isn’t one magical thing to blame.
Pain and tweaks are multifactorial 🧠
Sleep. Stress. Life. Load. Positions. Timing.
It’s almost impossible to point to a single villain.
Funny enough, that same week I talked to another trainer with 20+ years of lifting.
He strained his upper back… just holding a dumbbell out in front of him.
No PR attempt. No chaos. Just a weird moment.
If you only heard those two stories, you might think:
“Wow—lifting is dangerous.”
But here’s what I know for sure 👇
Not lifting, not moving, and being sedentary is far more dangerous than the occasional minor issue that comes with consistent strength training.

01/07/2026

For the last two weeks, I’ve been bouncing between 192–193 lbs.
Before that, 190 was my steady average.
Every morning I thought:
“Today’s the day I’m back under 192.”
And every morning… nope. 😅
When I looked at why, it was all explainable 👇
• I’ve been eating a little more than usual
• Too many unplanned snacks I didn’t turn down
• My steps are 4–5k lower per day than normal
• More sit-down meetings (sometimes 3–4 hours at a time)
Nothing mysterious. Just behavior.
So here’s my simple get-back-on-track plan ⬇️
1️⃣ Plan my food for the day
I write out exactly what I’m eating and when.
I won’t hit it perfectly—but staying ~90% aligned keeps my calories in check and my weight in my preferred 187–192 range.
2️⃣ Prioritize protein 🍗
Some high-fat, high-carb choices crept in without much protein.
I’m tightening that up so every meal has a clear protein anchor.
3️⃣ Get my steps back up 🚶‍♂️
At the tent gym, I had 4–5k steps by 4:30 a.m.
Without that built-in movement, I need to schedule walks—short bursts to offset long meetings.
If there’s one priority, it’s #1: daily meal planning.
It doesn’t need to be perfect—just consistent.
The closer I stick to the plan, the leaner I get…
and the better I look and feel.
Does this resonate with you?
What habit do you need to re-introduce—or finally introduce—to feel your best?
Planning meals 🍽️
Eating more protein 🥩
Walking more 🚶‍♀️
Something else?