Peak City Gym

Whether you’re brand new to strength training, coming off a hiatus, or trying to bust through a plateau, the process is the same…


1️⃣ You need to establish Specific, Measurable, Achievable, Relevant, and Time-Bound goals.

If the goals are too vague and unmeasurable (ex: “I want to tone”) then it’s hard to develop a plan/strategy that delivers results and there are no check-points along the way to gauge progress. A specific and measurable goal that leads to “toning” is: I want to gain 5 lbs of muscle and/or complete 5 bodyweight push ups.

Your goals should also be achievable and relevant. If your goals do not improve your quality of life and allow you to continue or get back to doing the things you love (relevant) — then what’s the point?

Similarly, sometimes having multiple, unrelated goals can be conflicting and unachievable. For example, if you’re doing a bunch of cardio and eating 1200 calories a day for “aesthetics” (don’t do that, by the way) but also wanting to achieve a bodyweight chin up and increase your deadlift, those goals are not compatible.

Lastly, putting a timeline on your goals is important when developing your strategy to achieve them and determining if you’re on track or not when measuring progress.


2️⃣ Once you’ve established your goals you’ll have to come up with a strategy to achieve them. At Peak City Gym we use Strategy Sessions with members to identify the habits required to achieve one’s goals, obstacles that stand in the way, and develop an individualized plan.


3️⃣ It’s okay to start with baby steps, focusing on one habit at a time. However, the habits eventually have to stack. Focusing only on the training sessions while neglecting nutrition and/or recovery will yield little results, if any at all.


4️⃣ Whether talking about training or nutrition, fads are fleeting. They often promise quick results but fail to be sustainable. The basics have stood the test of time for a reason. Be patient and be consistent. Boring with lasting results beats variety with short-lived success every time.


5️⃣ The only way to get stronger and increase muscle is through progressive overload…

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Most guys think low testosterone is just about getting older.

But the research says your sleep might be doing more damage to your hormones than your age ever will.

A 2014 study out of Australia states: "More recently it has become clear that the production of testosterone is dependent on sleep generally reaching the peak during the first 3 h of uninterrupted sleep, and at least in young men at about the time of the first REM episode."

The longer the REM sleep latency, the slower the rise in testosterone.

So if you're not getting into deep, quality sleep...

(Click the link below to continue reading...solutions provided!)

The EASIEST Way to Boost Your Testosterone · The Longevity Lab at PCG Most guys think low testosterone is just about getting older. But the research says your sleep might be doing more damage to your hormones than your age ever w

🔥 NEW COURSE: Mastering Mobility Over 40


Check out our new course on Skool!


When people say they want to be more flexible, they almost ALWAYS mean they want to be more mobile.


Mobility is the ability to ACTIVELY move through particular range of motion pain-free…


So stretching really isn’t going to help…


Learn the Why’s and the How’s of adding in these simple exercises to your routine to become more mobile and get back to doing the things you love with a lot less pain!


Use the LINK IN COMMENTS to get to the Longevity Lab at PCG Skool page!

mouzetta has been training with us since 2018 — back when Peak City Gym was just an idea and we were trainers at a big box gym.


When she did her initial assessment with Shane Rabideau she WAS very skeptical.


And for good reason.


She could barely lift her arm up without contorting the rest of her body to compensate.


Forget doing anything even remotely close to what you see in the videos above.

In fact, one of her initial goals was to be able to pour creamer in her coffee with her right arm with no assistance from her left arm.


I wish I could say she has never had another pain flare since she started training but that would be a blatant lie.

However, her consistency and hard work in the gym has drastically improved her movement patterns, strength, and muscular endurance…


While reducing the frequency, duration, and intensity of the pain flares.


Through Strategy Sessions and open communication we have also been able to identify most triggers (traveling is a big one) and come up with strategies to help mitigate and manage potential flares.


Some of those strategies include utilizing services we’ve introduced to her (ex: Spa By Jing and some of the local physical therapists we trust most).


She has still NOT needed a total shoulder replacement — or any other surgery for that matter — since we have known her.


As she said way back when she wrote this, there just hasn’t been a reason to as her quality of life has significantly improved and maintained for several years now.


We are incredibly proud of Mouzetta and her continued progress all of these years later.


How far she’s come from setting goals to pour creamer in her coffee unassisted! And we appreciate HER support and friendship over the almost-decade now as well!


Are you in a similar position, stuck in a cycle of chronic pain?


Would improving and strengthening your movement patterns help get you out of that cycle and back to doing the things you love again?


We can help you find out!


DM us or Text “Pain Free” to 919-367-1550 and find out if we are a good fit for you and your situation/goals!