We apply the CrossFit methodology to help improve quality of life through fitness & nutrition. Shift
22/05/2026
Here’s another one of those deceivingly simple— but surprisingly spicy— partner workouts! 🌶️🥵
Farmer’s carries, shuttle runs, and stiff-legged bear crawls—simple movements, but physically demanding especially when the pace picks up! 💯
This was a partner workout that brought out steady effort, grit, and a lot of shared momentum. ⚡
Kudos for finishing strong, Fam! 🙌🏼
As we enter a new cycle, we’re taking time to get properly acquainted with the Zercher squat.
It may feel unfamiliar at first, but that’s the point. With the barbell racked in the crook of your arms, the front-loaded position challenges you to stay upright—calling on your core and upper back to work harder, and with more intention.
We’ll build this the way we always do: through progressive overload.
Start with the basics. Learn the position, respect the movement, and let strength follow. That’s how we get
15/05/2026
Our first cycle is wrapping up. Over the past 12 weeks, we’ve seen real progress —
✅ Increased range of motion (ie. deeper squats, deeper bar dips, more mobile hips)
✅ Better core stability (ability to brace and hold tension—a big win!)
✅ Unlocking pull-ups
✅ Heavier lifts with more control through progressive overload
But what matters just as much are the changes that are not seen, ✨but felt✨ —
🦴Improvements in bone density
💪🏼 Higher muscle mass
✨ Better recovery between sets
🫁 Increased capacity
🧠 Improved focus and mood
😴 Better sleep
This is what consistent, structured training does over time. It builds strength you can rely on—not just in the gym, but in how you move through life.
Because at some point, you stop chasing quick results and start paying attention to what actually lasts.
This is what it means to get
Curious about the TLC Method? Learn more about us when you book a Coach Consult. Link in bio. 🔗
The 9th floor is our coaching floor—where training is intentional and designed to help improve quality of life.
We’ve built a space to support the work: coached sessions, an area to chill and settle in, a kids’ room for the little ones, and a treatment room for recovery with our physio, acupuncture, and recovery partners.
Nothing is random here. Training, recovery, and daily life all connect. Strength is built where structure exists.
Start your strength journey today. Click the link on our bio to schedule a Coach Consult.
Strong is one thing. Sustainable strength is another.
Recovery is part of the work. That’s why TLC 3.0 features a dedicated treatment room and partners like Core Dynamics Physiotherapy.
One of their services is the Core Vitality Scan, which deep dives into how your body is truly functioning—revealing your functional age (Trever is 43… but is he really? 👀), your current status, and where you stand on the longevity spectrum. This comprehensive assessment takes a look at pillars around your health, strength, and lifestyle and gives feedback on how your body is performing relative to your chronological age.
Real health looks at the whole picture. This scan shows you where you can improve, what you’re doing well, and how you can move forward with intention.
The TLC Method is designed to build and sustain functional strength that supports health and longevity.
The Core Vitality Scan gives us a picture of the gaps we need to address.
Learn more about our recovery protocols and partners when you book a Coach Consult. Link in bio.
For your family.
For yourself.
For the life you still want to live.
For the mornings that need grounding.
For the days that feel heavy.
For the simple joy of moving well.
Some show up for today.
Some show up for what’s ahead.
Either way—you showed up.
07/05/2026
This is TLC 3.0.
Located on the 8th and 9th floors of the Smith Bell Building, every detail is designed to support your fitness and well-being, with longevity in mind.
On the 8th floor, you’ll find the gym and recovery zone, housing our machines and functional training equipment as well as the saunas and cold plunges to help aid you in your training recovery. The TLC Café will also have a co-working space open to members and guests. Here you can fuel up and grab your daily dose of caffeine or go for a refreshing smoothie.
The 9th floor is where coached sessions take place, with schedules running from morning to evening. On this floor you’ll also find the Treatment Room and Kids’ Room.
Two floors, one purpose: to help you become better.
In TLC we’re not just about the workouts. We also zero in on everything else that surrounds it — nutrition, recovery, and lifestyle habits like sleep and stress management. All the facets that contribute to health span and longevity.
It’s about becoming
Progress looks different for everyone—and that’s exactly the point. Show up, stay consistent, and trust your own pace.
“We all start from different places. Different bodies. Different schedules. Different seasons of life. Measuring your progress against someone else’s will only distract you from your own path. You know what actually moves the needle? Showing up. Staying consistent. Learning to enjoy the process. When you focus on these things, the progress becomes real and it actually lasts.”
— Coach Joyce
Stronger, for life. 💪🏽
Strong hips shape how you stand, walk, and move — now and as you age. This is where real power begins.
Strong hips may mean being able to walk long distances like a travel tour or it may look like keeping up and playing with your kids. It may also mean being able to quickly get out of danger’s way. This functional strength is essential to living a quality of life worth living.
Build strong hips.
Build a strong life.
Schedule a Coach Consult to learn more — link in bio.
| Monday | 7am - 8pm |
| Tuesday | 7am - 8pm |
| Wednesday | 7am - 8pm |
| Friday | 7am - 8pm |
| Saturday | 9am - 2pm |