Training for Warriors East Metro

Training for Warriors East Metro Part of 200 Training Gyms worldwide providing high quality practices for Life Warriors looking to ma
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Are you aging—or are certain habits making you feel older than you should?Loss of strength, limited mobility, low energy...
09/17/2026

Are you aging—or are certain habits making you feel older than you should?

Loss of strength, limited mobility, low energy, and reduced confidence rarely happen overnight. They often develop gradually when we stop challenging our muscles, move less, neglect recovery, or allow nutrition and stress to work against us.

Our latest blog explores the five most common reasons people experience accelerated aging and lifestyle restrictions—along with practical steps you can take to remain strong, capable, and independent.

Healthy aging is not about trying to look 25 forever. It is about maintaining the strength and freedom to travel, work, play, and enjoy the activities that matter most.

Read the full blog on the TFW East Metro website:

🌐 https://www.tfweastmetro.net/post/the-top-5-reasons-people-age-faster-and-lose-the-freedom-to-enjoy-life

09/06/2026

Waking Up Feeling Weaker Than You Used To?

You used to get out of bed without thinking twice. Now your knees crack, your grip feels weaker, and stairs take a little more effort than they should.

That's not just "getting older." The average person loses about 10% of their muscle mass per decade after 35-40 — but how fast that happens depends a lot on choices you're making right now around sleep, nutrition, and strength training.

I've coached people through exactly this for over 35 years, and here's what I've learned: most people wait until they've already lost real capability before they do anything about it. You don't have to be one of them.

We start with an assessment that shows us exactly where your strength, mobility, and recovery stand today — not a generic program handed to everyone who walks in. From there we build a plan around what you actually need to work on first, whether this is your first week back in a gym in years or you're already active and want to train smarter.

This isn't for people chasing a quick fix. It's for people who want to still be strong and capable ten years from now, and are willing to do the real work to get there.

If that's you, call us or stop by and tell us where you're starting from. We'll walk you through what the assessment looks like and what your first few weeks would actually involve — no pressure, just a real conversation.

www.tfweastmetro.net

Congratulations 👏 🎉 🎉 Warrior of the month Stephanie Bartholomew!!Congratulations to Stephanie, our Warrior of the Month...
09/04/2026

Congratulations 👏 🎉 🎉

Warrior of the month Stephanie Bartholomew!!

Congratulations to Stephanie, our Warrior of the Month!

Stephanie has worked through challenges personally, mentally, and physically, but through it all, she kept trusting the process and showing up for herself.

This year she stepped WAY outside her comfort zone and took on the Iowa State Fair competition… and crushed it!

Stephanie, your hard work and perseverance have not gone unnoticed. We are proud of you!

Congratulations, Stephanie!

Warrior of the Month – Pam LanzCongratulations to our Warrior of the Month, Pam Lanz!Pam's journey is proof that consist...
08/04/2026

Warrior of the Month – Pam Lanz

Congratulations to our Warrior of the Month, Pam Lanz!

Pam's journey is proof that consistency pays off. After being diagnosed with osteoporosis, she made the decision to invest in her health through strength training. Since then, she's shown up, worked hard, and become stronger with every step of the journey.

Her determination, positive attitude, and commitment inspire everyone around her.

Your hard work, resilience, and commitment make you an incredible example of what it means to be a Warrior.

Mid Day 12:00 noon Small Group Launch In September-4-6 People Per Group-Individual attention at awesome group prices..-S...
07/31/2026

Mid Day 12:00 noon Small Group Launch In September

-4-6 People Per Group
-Individual attention at awesome group prices..
-Sessions tailored to the groups needs!
-Vald- Movement screening and home exercise prescription included free when joining this group. (97.00) Value
-2 days per week 25.00 per session
-3 days per week 20.00 per session

Contact us at www.ohponline.net or DM us on through Facebook or Instagram and mention noon small group in your message!

Are You Training in the Right Heart Rate Zone? ⌚❤️Many people estimate their training zones using formulas like:220 − Yo...
07/26/2026

Are You Training in the Right Heart Rate Zone? ⌚❤️

Many people estimate their training zones using formulas like:

220 − Your Age = Estimated Maximum Heart Rate
From there, different percentages are used to target easy, moderate, or vigorous exercise.

While this is a helpful starting point, it isn't perfect because everyone's physiology is different.

A more individualized approach is training based on your anaerobic (lactate) threshold—the point where your body begins producing lactate faster than it can clear it.

Why does this matter?

✅ More accurate training zones
✅ Better endurance and cardiovascular improvements
✅ Less risk of training too hard or too easy
✅ More efficient workouts and recovery

Whether you're using age-based formulas, a heart rate monitor, or professional testing, the goal is the same: train smart, stay consistent, and progressively improve your cardiovascular fitness.
❤️ Better data. Better training. Better heart health.

Know Your Numbers ❤️🩺A standard cholesterol test tells part of the story—but not the whole story.General targets for man...
07/23/2026

Know Your Numbers ❤️🩺

A standard cholesterol test tells part of the story—but not the whole story.

General targets for many healthy adults include:
• Total Cholesterol: Below 200 mg/dL
• LDL ("bad") Cholesterol: Below 100 mg/dL (lower may be recommended for higher-risk individuals)
• HDL ("good") Cholesterol: Above 40 mg/dL for men and above 50 mg/dL for women
• Triglycerides: Below 150 mg/dL

Ask your healthcare provider whether additional testing is appropriate, such as:
✔️ ApoB
✔️ Lipoprotein(a) [Lp(a)]
✔️ High-sensitivity C-reactive protein (hs-CRP)
✔️ Homocysteine
✔️ Fasting insulin and glucose

These additional markers can provide a more complete picture of cardiovascular risk for some people.

The more you understand your numbers, the better you can work with your healthcare team to protect your heart.

❤️ Knowledge is one of the best forms of prevention.

07/21/2026

VALD Screening Now Available

What is it? This is part of how we meet you where you are at and take you on a journey to better health.

The VALD HumanTrak system is an advanced 3D movement analysis tool that evaluates how your body moves during everyday and exercise-related movements.

It measures mobility, balance, stability, posture, symmetry, and movement quality, identifying limitations or imbalances that aren't always visible to the naked eye.

For someone beginning a fitness journey, HumanTrak provides an objective baseline of how your body functions before training begins.

This allows coaches to create a personalized exercise program that targets your specific needs, reduces injury risk, improves movement efficiency, and tracks measurable progress over time.

Instead of guessing where to start, HumanTrak helps ensure your fitness plan is built on accurate data, leading to safer, smarter, and more effective results.

Contact us and get started!!

07/19/2026

Not sure where to go? We would love to see you give us a shot!!!

Give us a try! Try us out completely FREE!

Nutrition for a Healthier Heart 🥗Your heart is built in the kitchen just as much as it's strengthened in the gym.Focus o...
07/19/2026

Nutrition for a Healthier Heart 🥗

Your heart is built in the kitchen just as much as it's strengthened in the gym.

Focus on these heart-friendly habits:

🥬 Fill half your plate with colorful vegetables and fruit.
🐟 Eat omega-3 rich foods like salmon, sardines, walnuts, and flaxseed.
🌾 Choose high-fiber foods such as oats, beans, lentils, and whole grains.
🥜 Include healthy fats from olive oil, avocados, and nuts.
🍗 Prioritize lean protein to help maintain muscle and support metabolism.
🚫 Limit ultra-processed foods, excess sugar, and trans fats.

Small, consistent choices can help improve blood pressure, cholesterol, inflammation, and long-term heart health.

Healthy eating isn't about perfection—it's about creating habits you can sustain for life.

Need help getting started? Connect with one of our nutrition coaches and get moving in a better direction. Action is the only thing that creates change. Let's get started!

❤️ Fuel your body. Protect your heart.

Address

9040 Inwood Avenue So
Cottage Grove, MN
55016

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 7pm
Saturday 7am - 10am
Sunday 7pm - 8pm

Telephone

+16513305253

Website

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