Resolute Strength & Conditioning Training

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Allentown, NJ
Resolute Strength & Conditioning Training

Providing In home personal training to help individuals reach their fitness goals and motivating them to live a healthy life style.

10/20/2026

Tip Tuesday 💡

Struggling with your squat form?

Can’t get your knees past your toes?

Knees and/or ankles collapsing in during squat?

Try these two tips to improve your squat!

Elevating your heels helps provide range of motion that isn’t quite there yet so that your body doesn’t compensate trying to gain range of motion from another part of the body that can lead to dysfunction and /or pain.

Bands! Bands are great for teaching our bodies correct form because it gives our bodies feedback. Pushing outward against a band is helpful to remind our knees or ankles to not cave in.

📺 stay tuned for more squat tips and tricks for Squatober

10/01/2026

Nutrition isn’t a pass-or-fail test. It’s a science experiment. 🧪
One of the biggest mistakes I see people make is thinking there’s one “perfect” diet they’re supposed to find.
The truth? What works for someone else may not work the same way for you.
Your nutrition is an experiment.
You try something. ➡️ You see how you feel. ➡️ You look at your progress. ➡️ You pay attention to your energy, hunger, workouts, recovery, and consistency. ➡️ If you’re getting the results you want, keep going. ➡️ If you’re not, you make an adjustment and test again.
Maybe you need more protein. Maybe your portions need to change. Maybe you’re not eating enough to support your training. Maybe you need more carbohydrates around your workouts. Maybe the plan is too restrictive for your lifestyle and you simply can’t stick with it.
That doesn’t mean you failed. It means you learned something.
The goal isn’t to find the perfect diet.
The goal is to learn how YOUR body responds to different nutrition strategies and build an approach that supports your goals and fits your real life.
Stop starting over every time something doesn’t work.

Adjust. Retest. Learn. Progress.

Your nutrition doesn’t have to be perfect. It just has to keep getting better. 💪

09/14/2026

Anti-Rotational Strength: “the ability of your core and stabilizing muscles to resist unwanted twisting and turning forces”

⭐️Protects spine and reduces risk of injury
⭐️Helps better transfer of power for running, throwing etc
⭐️Improves posture

Incorporating anti rotational exercises into your routine will be way more beneficial then sit ups 😜

Incorporating

anti rotational exercises into your routine will help prevent back pain

09/09/2026

SLEEP!

When it comes to overall health a lot of us dismiss the importance of sleep. We have the mentality of “I’ll sleep when I’m dead” and go on the daily grind of work, activities and just life without understand how important sleep is to our health.

Lack of sleep can cause hormone imbalances in our body that may be effecting your ability to lose weight! Or can be causing other health issues. Eating healthy and exercising are important but getting enough good quality sleep is just as important and could be the missing piece of your health!

Tips to promote better sleep 😴
1️⃣ Maintain a set bed time and wake up time every day
2️⃣ Stabilize night time glucose by watching what you eat before bed or don’t eat 3 hours before
3️⃣ Turn the temp down- lower temps help lower body temperature to trigger deep sleep
4️⃣ Avoid caffeine 10 hours before bed because it blocks adenosine receptors that spikes cortisol when you want to focus on lowering evening cortisol
5️⃣ Avoid screens before bed and aim for morning sunshine 30 mins after waking

08/28/2026

✨Client Spotlight ✨

Nora has been training with RSC for 2 years and it’s been such a blast watching her progress on all aspects of fitness and health from strength, nutrition and the scale. But the one thing I’m most proud of her is her mindset, believing in herself, trusting the process and enjoying the journey that is health and fitness 💪

08/25/2026

Let’s talk about meal prepping 🍽️

Ever come home from a long day of work and go immediately to the snack cabinet to find something quick to fill your hunger before starting dinner? Then as you cook snacking on things while you wait for your meal to finish? Then eventually eat dinner. In that time before even eating your meal who knows how many calories your consumer and that mindless snacking may be holding you back.

Now picture that same moment but you already have dinner waiting for you in the fridge to eat? Not only does it save you from wasted calories but saves on time as well! Now more free time on days you may be super busy.

If we change our mindset of food prepping as “annoying and time consuming” to helpful and time saving it can easily become a habit you do each week and fits right into your routine! It may just be the solution you need to get rid of unnecessary snacking before meals!

✏️Here are some helpful tips on food prepping
✔️keep it simple, focus on ingredients, real foods and then look up recipes from what ingredients you prep.

08/14/2026

Protein intake when in a deficit ‼️

When trying to lose weight and eating in a deficit (decrease number of calories consumed in a day) our muscle mass is at risk of being lost! Our bodies will use muscle as energy if you are not eating enough protein or enough calories!

We don’t want that! We want to lose body fat NOT muscle mass

So you must PRIORITIZE PROTEIN

Making sure you get enough protein will inhibit this from happening!

But you don’t want to just add more calories by increasing your protein, you have to rebalance your macros with the decreased number of calorie allowance you have.

‼️ to build muscle and lose body fat it’s recommended to get 1.6-2.4g per KG of bodyweight

Fats should not dip below 20% of your daily calories because it can cause disruption in hormone production that can cause you not to lose weight as well as other issues in the body!

All reminding calories goes to carbohydrates!

One example of how to break up your calories to optimize muscle gains/ preserve muscle mass and lose weight in a deficit is
40% of calories from Protein
30% of Calories from Fats
30% of calories from carbs

Struggling with your nutrition or want to make sure you’re not losing muscle mass while losing body fat? DM for more information on nutrition coaching 🍏

06/27/2026

🌟Friday Night Happy Hour with these awesome ladies that attended the Women’s lifting clinic 🌟
The evening was spent learning how to breathe correctly thanks to Danielle Pelvic Floor Physical Therapist and lifting technique 🏋️‍♀️

Address

1280 Yardville Allentown Road Suite 8
Allentown, NJ

Website

http://Resolutestrengthandco.com/

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