Ames Elite Fitness

Ames Elite Fitness Move Better. Get Stronger. Stay Active

Ames Elite Fitness helps active adults get stronger with personalized coaching and a plan built around the individual, so they can stop guessing and stay consistent.

09/11/2026

Losing your balance during a squat!

Losing balance during a squat frequently happens when weight shifts too far back toward the heels. When the toes lift off the floor, the foot loses its tripod stability, shifting your center of mass backward and causing you to fall out of the movement.

To retrain your foot positioning, Ames Elite Fitness places a wedge under your toes as you practice the movement pattern. Elevating and anchoring the toes forces active engagement of the front of the foot, driving your center of gravity slightly forward over mid-foot. This adjustment keeps your hips balanced, stabilizes your ankles, and allows you to squat through a full range of motion without tipping over.

Once the unweighted bodyweight squat pattern is comfortable and balanced, you can progress the exercise by adding weight like dumbbells to build capacity under load.

09/07/2026

What I eat for breakfast!

A healthy relationship with food is built on variety, balance, and meals you actually look forward to eating.

Building a plate with a balance of lean protein, quality carbohydrates, dietary fats, and color gives your body the nutrients it needs to handle a busy day.

The Skillet: Whole eggs and bacon for steady energy and protein, paired with crispy hash browns, onions, bell peppers, and a touch of cheese for flavor and micronutrients.

Sourdough Bread: Sliced and toasted for easy digestion and sustained daily energy.

Fresh Fruit: Sliced watermelon and cantaloupe bringing natural sweetness, fiber, and morning hydration.

Hydration: A glass of orange juice alongside morning coffee.

Add flexibility and variety into your meals and look forward to them.

We don’t lose as much as we think. Most people assume muscle loss and changes in body composition are an unavoidable par...
08/26/2026

We don’t lose as much as we think.

Most people assume muscle loss and changes in body composition are an unavoidable part of getting older. Reality muscle mass, density, and tissue quality are driven far more by training stimulus than the date on your birth certificate. 

Muscle Density & Structure: Without consistent resistance training, muscle tissue diminishes and is gradually infiltrated by intermuscular adipose tissue (fat). Regular loading preserves lean muscle cross-sectional area and keeps the tissue dense, active, and functional across every decade.

Metabolism & Body Composition: Lifting weights does not just maintain strength; it fundamentally dictates tissue quality and how your body distributes mass, protecting joint stability and physical independence for the long haul.

Long-Term Preservation: Comparing an active 30-year-old to an active 70-year-old highlights that consistent strength training preserves muscle architecture, proving that the human body retains its ability to adapt and hold onto strength as the years go on.

Scientific Citations & Disclaimer
Wroblewski et al., The Physician and Sportsmedicine, 2011.
Wright et al., Climacteric, 2024.
Lopez et al., Medicine & Science in Sports & Exercise, 2021.
Disclaimer: Illustrative renders, not medical scans.

08/23/2026

How I progressed the KB Swing!

The kettlebell swing is a dynamic tool for building explosive hip extension, strong hamstrings, and core power. To build better movement you need to progress the movement beyond a single plane of motion.

Bilateral Sagittal Hinge: Prioritizes explosive hip extension, eccentric hamstring control, and trunk bracing while avoiding quad-dominant squat compensations.

Unilateral Box-Supported Swing: Introduces asymmetrical loading and challenges single-leg hip stability while utilizing light box contact for joint alignment.

Transverse Rotational Swing: Integrates hip internal/external rotation with oblique recruitment, training dynamic force transfer directly applicable to rotational sports like golf and baseball.

08/20/2026

Tired of guessing what to do?

At Ames Elite Fitness, our approach is simple: Move Better. Get Stronger. Stay Active. Every program is built around the individual with zero guesswork. Whether you need to build explosive power without joint stress, improve stability, balance out tight muscles, or develop total-body strength, your training should match your goals.

Which of these 8 training focuses caught your eye first?

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Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 12pm

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