The Lift Effect

The Lift Effect The Lift Effect helps people get functionaly strong and pain free by fitting exercises to them.

Everyone get's an assement and a customized plan that builds them up for the long run. You'll feel great, have more energy and be ready to come back for more.

09/04/2026

A client texted me the other day saying she was having some low back pain, and it was feeling tight. She wasn’t sure how our session would go.

I acknowledged how awful that can be, especially over the weekend. I also told her that movement can help ease the tightness and accelerate her recovery. We can also do a few extra things in the warm-up to take care of it before we start strength training.

When she came in, we checked how her low back was feeling and decided to do a few extra things. Here's what we did:

- Foam rolled the low back
- Child's pose
- Prone press up
- Bird dog

During the session, we were also mindful of the weight we used and started much lower than she usually does, and if it felt ok, she could go up or stay at the same weight. We still followed her program for the day.

A lot of times, people think they need to avoid movement. This just slows down your recovery. Mindful movement is always helpful. Trying and listening to what your body is ready for is better than any amount of bed rest you could do.

She felt great after.

Great training starts with a good plan and adapts to the person in real time. That’s what we strive to do at The Lift Effect.

If it's still persistent we'll add some dedicated rehab/prehab movements to accelerate the healing process and help her get back to 100%

Energized. Inspired. Focused. Spending the weekend in Seattle with the Built To Last - Andy & Luka crew has got me fired...
07/29/2026

Energized. Inspired. Focused. Spending the weekend in Seattle with the Built To Last - Andy & Luka crew has got me fired up for the next chapter The Lift Effect

Coaching first. Operational Excellence. Personal Leadership. The core of what makes an outstanding gym. Ready to instill this into the gym and have a greater impact on my community.

Grateful for the Luka Hocevar and Andy McCloy leading the way from experience and being in the trenches. Every person I talked to in the mastermind group were open and helpful about how they are leveling up and looking forward to learning more.

Let's goooooo

06/24/2026

We fit exercises to the person, not the person to the exercise.

You'll have a better chance of training the muscles we're trying to target and less risk of compensating and getting aches and pain in the long term.

Push-ups are a great example. Some people can do 10 perfect push-ups on the ground, a long body with their core enaged, elbows out in arrow, and full range of motion.

Some might need to elevate their hands so they dont arch through their low back and sag, losing their core or elbows flaring out into a T-shape and adding more pressure to their shoulders, instead of thier chest.

Some people might need to elevate their feet on a bench and balance on one leg as they do push ups because they want a little more of a challenge to train their core and balance and progress.

Everyone wants to get better. Choose training that evolves with you. That's what we strive to do at

Update: Coaching Competency 2.0 with on 3/22 is being rescheduled for another calendar conflict. I'm excited to have To...
03/07/2026

Update: Coaching Competency 2.0 with on 3/22 is being rescheduled for another calendar conflict. I'm excited to have Tony share his valuable insight and expertise and hope to post a new date in the near future. Stay tuned!

In the meantime, Tony will be hosting "The Complete Pro Blueprint" with at the . Two massive gym minds are coming together again to bring you real-world tactics to truly upgrade your coaching/training skills and help you build a business that thrives!

01/28/2026

Shhhh 🤫 trainer secrets to get you stronger and better cardio!

Should you do cardio/conditioning before or after weight training?

Answer for 95% of people looking to get healthier and fit, either works great first. Unless you're a bodybuilder, power lifter, endurance athlete, etc. It doesn't matter because you'll get the benefits of both worlds.

Ideally, we want to dedicate days to just strength and weight lifting and just cardio on separate days but if you're crunched for time your best bet is to throw in 5-10 minutes of high intensity interval training at the end of a strength session.

High-intensity interval training doesn't mean you have to get to 100% of your max HR it's actually closer to 85%. This is much more sustainable and doable in the long run and allows you to get the benefits, get better, and have some energy left in the tank to take on the rest of your day and recover enough to go back at it for your next session.

If you're not a big fan of cardio but you know you need to do something, try moving it up earlier in your workout. 8 rounds of 10 seconds on and 20 seconds of rest is enough to get the job done. You'll be thoroughly warmed up for the rest of the workout and can check that box off. You might even look forward to it next time.

Shout out to for letting me come by and share some training knowledge with the awesome trainers/coaches and staff

01/19/2026

How to structure a total body program that gets you stronger without burning you out and keeps you pain-free.

Always warm up: foam roll, mobility drills, body weight, or light-weight compound movements like push-ups and squats.

Get athletic: agility drills, dynamic movements, skip, jump, punch, power!

Heavy movements first: this is the primary focus of the day and gives you the most bang for your buck. Squat, hinge, lunge, push, pull. Heavy loads and low reps for example 3-6.

Secondary movements: these complement your heavy lifts, for example, if you do a heavy chest press you'll want to do a pulling motion. These are in a medium rep range like 8-12 reps, but should still be a challenge.

Accessory or pump movements: finish with the remaining patterns left or focus on a pump like glutes or biceps. Higher rep ranges here like 15-25+. You can mix it up and try drop sets and or pyramid sets.

12/01/2025

Seeing people's progress physically and mentally is such an awesome feeling.

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589 New Park Avenue
West Hartford, CT
06110

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Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm
Saturday 6am - 6pm

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