Seymour Health & Fitness

Seymour Health & Fitness I am a Personal Trainer dedicated to do whatever it takes to help you exceed your fitness goals.

For the support, belief, loyalty, laughs, and friendships, thank you. I’ll always be grateful for who and what this busi...
06/13/2026

For the support, belief, loyalty, laughs, and friendships, thank you. I’ll always be grateful for who and what this business brought into my life ❤️

As it warms up and outdoor running weather approaches, we wanted to share a warm up protocol that we’ve found to help ma...
05/12/2026

As it warms up and outdoor running weather approaches, we wanted to share a warm up protocol that we’ve found to help maximize running performance, reduce the risk of injury, and simply help you enjoy running more by ensuring your joints don’t ache during or after the fact.

Through a combination of muscle activation of the areas primarily working during runs, mobility to increase range of motion at the joints being used, and elevating the heart rate to get the blood pumping, we can ensure you feel more prepared and are able to run more freely.

The routine that we tend to lean towards looks something like this:
:30/:30 Copenhagen Plank
10 Band Assisted Reverse Nordic Curls
:20/:20 Isometric Banded Standing Hip Flexion
15/15 Deficit Single Leg Calf Raises
:30 Jog
2-3x

Not only does this check all of those boxes but it combines strength, mobility, and helps our “running muscles” so we can focus on gait, stride, and more easily find the tempo that we plan to run at. Give it a try before your next run!

And just like that, we close a chapter. Teaching Advanced Strength & Conditioning (KINH-421) was a great experience and ...
04/28/2026

And just like that, we close a chapter. Teaching Advanced Strength & Conditioning (KINH-421) was a great experience and hopefully the Grand View students felt the same way.

As we concluded the semester, our final project was a 52-week individualized strength and conditioning program for an athlete of choice to show the knowledge and understanding of periodization, progressive overload, and application of the different theories we learned in class. I haven’t finished grading just yet but the students have shown time and time again that they are able to not only wrap their heads around these ideas but they know how to apply them to real-world scenarios, which was a big emphasis in our course. Grateful for such a fun experience 📕

03/31/2026

Introducing you to the Single Leg Band Assisted Reverse Nordic Curl 🚨

While the Reverse Nordic is a great exercise to get both hips into full extension, it doesn’t necessarily isolate each side. Incorporating unilateral mobility and stretches into your routine can help fill that void, if it’s a concern for you or your programming. This new variation can provide that for you.

As somewhat of a combination between Reverse Nordics and the well-known Couch Stretch, this version allows each side of hip flexors and quads to be fully lengthened as a way to improve range of motion at and around the anterior hip capsule, decrease discomfort in the hips and low back, and improve hip extension. Give it a try and let me know what you think!

Can you teach speed? ABSOLUTELY. Some are more naturally gifted than others so it may seem effortless for them but we ca...
03/29/2026

Can you teach speed?

ABSOLUTELY. Some are more naturally gifted than others so it may seem effortless for them but we can all work on getting faster. Here are some tips on how I’d suggest going about improving your speed:

-Run fast. Like, a lot. This sounds overly simplified but it’s true. Conditioning and speed are different areas so in order to improve your top end speed, you must train at that top end speed, which may require more rest than traditional conditioning but it will allow you to give maximum effort each attempt.

-Consciously work to perfect your gait and stride. Any wasted movement within our stride inhibits us from running at our true maximal potential. By breaking down the way you run and working on areas that need improvement, you can focus on those specifics when you are running to create a new pattern that will eventually become the new norm.

-Strengthen areas within your form that could either hold you back or give you the edge over your competition. Hip flexors, glutes, groin, hamstrings, quads, and calves (both the gastrocnemius and soleus) are some muscle groups to focus on. We also need to improve ankle dorsiflexion, find the correct angle to run at to propel ourselves as far forward as efficiently as possible, build resilient tendons and ligaments, and work to improve peak power, force, and velocity.

By sticking to a routine that prioritizes these areas, I promise you that you can improve your speed and you will reduce the chances of injuries along the way.

In order to accomplish the goals you have, it may require you to do some of what you WANT, but also some of what you NEE...
03/08/2026

In order to accomplish the goals you have, it may require you to do some of what you WANT, but also some of what you NEED. While it’s easy and fun to do the exercises we enjoy and are particularly good at, challenging ourselves through doing the exercises we may not always love or struggle with can help us get where we want to go faster.

I challenge you to do something that may be difficult but beneficial for you this coming week. The hard stuff isn’t always fun but looking back after working through it can be extremely satisfying.

Longevity is all the rage in the health and fitness industry right now and I’m here for it. So often this industry creat...
03/02/2026

Longevity is all the rage in the health and fitness industry right now and I’m here for it. So often this industry creates and pushes fads (diets, cold plunges, and the hot new exercise trends) but I, for one, am all in on the idea of focusing on longevity for several reasons.

First and foremost, if we focus on prioritizing our long-term health, we don’t get caught up in instant gratification, which is easy to get wrapped up in but dangerous to keeping focus on bigger goals.

Secondly, in order to work towards longevity, we must create and sustain daily behaviors over and over. We must be patient, continue to show up, and work hard again and again. This gets tiresome and repetitive but it’s the blueprint to success and longevity.

Lastly, we learn to enjoy the process, not just the outcome. While accomplishing a goal is satisfying and fulfilling, learning to appreciate the daily habits formed and the ability to put one foot in front of the other goes well beyond our physical health.

All of those in favor of ditching the latest fads and looking out for the future of their health, say aye! 🙋

Have you ever met someone and they blow you away with their mindset and the way they approach life? Well, meet John Roze...
02/20/2026

Have you ever met someone and they blow you away with their mindset and the way they approach life? Well, meet John Rozeira. His perspective is always full of hope and optimism. John has battled a Pancreatic Neuroendocrine Tumor (PNET) and wants to raise awareness for himself and others who are fighting pancreatic and neuroendocrine cancers. Help John help others through supporting him at the link in the comments! Every little bit helps. Thank you in advance!

Preparation for climbing Denali is in full force…with all the gear 🥶 🏔️
01/24/2026

Preparation for climbing Denali is in full force…with all the gear 🥶 🏔️

The subtle shift from “I have to” towards “I get to.” ❤️ What a privilege it is to move our bodies with intention to fee...
01/18/2026

The subtle shift from “I have to” towards “I get to.” ❤️ What a privilege it is to move our bodies with intention to feel better. I hope this year we all find space for movement for the betterment of our mind and body versus punishment.

Address

175 S. 9th Street Suite 655
West Des Moines, IA
50265

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 5am - 6pm
Saturday 7am - 10am
Sunday 9am - 6pm

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