Strive Performance and Fitness Center

The gym will be open on Labor Day Monday, September 7th from 5am-8pm. Please check the gym app for training times. We hope everyone enjoys a safe and happy Labor Day Weekend!

Power has been restored. We are back open until 8pm.

We are currently without power at the gym. A large tree has fallen on the power lines behind the building. We will post updates once Duke Energy confirms restoration.

Sit Happens.....Let's face it, whether it's because we work at a desk job or we sit on the couch at home, we probably sit longer than we should. Here are two great drills to undo some of the stiffness from sitting too long. The couch stretch opens the hip flexors and quads and thoracic rotations open the shoulders and upper back. Try these before your next workout or just after a long day at the office and feel the difference for yourself!

Need some new high-protein snack ideas for busy days? 💚 SAVE this list before your next grocery trip!
These 20 easy high-protein snacks are all about keeping healthy eating SIMPLE — with grab-and-go options you can toss in your work bag, keep in the fridge or grab when that afternoon hunger hits.
💪 Protein shakes & Greek yogurt
🥩 Beef jerky, chicken bites & meat sticks
🧀 String cheese, Babybel & cheese crisps
🐟 Tuna pouches
🥚 Hard-boiled eggs
🥜 Almonds, pistachios & peanut butter
🥨 Hummus snack packs
🍎 Simple protein + produce combinations
…and plenty of convenient grocery-store options.
You don’t need a perfectly planned diet or hours of meal prep. Keeping a few satisfying, protein-rich snacks on hand can make the better choice the EASY choice.
📌 SAVE this high-protein grocery list for later and tell me: which one are you adding to your cart first?
Small choices. Real food. Better habits. 💚

🍳 Looking for easy, high-protein breakfast ideas that actually fit a busy life?

These 9 high-protein breakfast ideas are simple, satisfying, and perfect for busy mornings when you need something quick without sacrificing nutrition. Whether you're trying to eat more protein, lose weight, stay full longer, or simply make healthier choices, these breakfast options make it easier to stay on track.

This list includes convenient favorites like Fairlife Nutrition Plan, Oikos Pro Greek Yogurt, Jimmy Dean Breakfast Burritos, Three Bridges Egg Bites, Chick-fil-A Egg White Grill, Premier Protein Shakes, Kodiak Protein Waffles, Quaker Protein Oatmeal, and Bumble Bee Chicken Salad with Crackers.

Perfect for:
✔️ High-protein breakfast ideas
✔️ Healthy breakfast ideas
✔️ Grab-and-go breakfasts
✔️ Easy breakfast meal prep
✔️ High-protein foods
✔️ Weight loss breakfast ideas
✔️ Healthy breakfast for work
✔️ Quick breakfast ideas
✔️ High-protein grocery finds
✔️ Busy morning meals

💬 Which breakfast would you grab first?

If nobody explained the limits to you, what could you accomplish?

Functional strength movements are much more productive for building longevity based strength and stability. These foundational movements require core stabilization in addition to prime mover strength. These are easily scalable to your current fitness level and can be infintely progressed. Focus on range of motion and tempo before increasing load or changing to a more challenging exercise.

1. Goblet Squat
This can be regressed by removing the weight, limiting range of motion or using a TRX to assist in the movement. Stay tall in the squat and think elbows to top of thighs.

2. Romanian Deadlift
This too can be regressed by limiting range of motion. Use caution if you have low back pain, tight hamstrings or poor core strength. This is the most technical so watch your form. This is a hip hinge movement. To visualize, pretend you are entering a room with your arms full, your back is to the door. To open the door you lean forward and push your hips to the door to open.

3. Dumbbell Row
This back exercise requires you stabilize your bodywhile you perform a single arm horizontal pull. Lock your hips and torso so you don't rotate.

4. Incline Push Up
Being able to do a regular body weight push up is a great indicator of relative body strength. To work towards that goal, use a bench, box or railing to regress the difficulty and focus on form, range of motion and tempo. Think of the push up as a moving plank. Hips stay locked, arms are at a 45 degree angle, lower the chest towards target, hover for a second, then push back up to the starting point. As you increase strength, move closer to the floor to increase difficulty.

5. Split Squat
This is a static lunge and great for developing glute and quad strength while challenging your core. Start in the split stance and focus on dropping the back knee to the floor. Keep your torso upright and don't let the front knee push forward. This can be body weight or assisted for beginners and as you progress you can vary where you load. Side load is easier, goblet load in harder and racked or overhead accelerates the difficulty.

6. Farmers Carry
Don't sleep on this one! Great for posture and grip strength, this total body strength exercise will not disappoint. Emphasize posture, foot placement and speed while moving. Pull shoulder blades back, walk with your feet straight off hips, don't let feet cross into midline and don't let the weights wove around. Slow and steady. 20 yards down and back should take a full minute to complete.

t’s 3PM… you’re hungry, dinner is still hours away, and the vending machine is starting to look way too tempting. 😅

Instead of waiting until you’re starving, keep a few easy high-protein snacks on hand that you can grab in seconds.

🥤 A. Protein shake — quick, filling & ready to go
🥣 B. Greek yogurt — creamy, satisfying & protein-packed
🍫 C. Protein bar — convenient for your purse, car or desk
🥩 D. Beef stick — simple, portable & satisfying

Healthy eating doesn’t have to mean perfectly planned meals or hours of meal prep. Sometimes it’s simply having a better choice available when 3PM hits. 💚

👇 Which one are you choosing — A, B, C or D?