Collier's Fitness Express

09/17/2026

You don't need a complicated recipe, 17 ingredients, and a kitchen covered in protein powder to make a higher-protein dessert.
Start simple.

* Greek Yogurt + Berries: Add berries and a little honey
* Greek Yogurt Parfait: Layer Greek yogurt, berries, and a little granola
* Peanut Butter Yogurt: Swirl your favorite nut butter into Greek yogurt, add a little sweetener if you want it sweeter
* Chocolate Yogurt: Mix Greek yogurt with cocoa powder and a small amount of sugar or your preferred sweetener
* Chia Pudding: Mix chia seeds with milk or a milk substitute and let it thicken in the refrigerator; add fruit, nuts, cocoa, or other toppings
* Smoothie Bowl: Start with Greek yogurt or protein powder, then add fruit, chia seeds, nuts, or nut butter

Notice something?
You don't have to eliminate everything you enjoy.

Build a dessert that gives you something back.
Protein.
More fullness.
More nutrients.
And still something sweet.

Built for Life.

09/16/2026

The numbers are getting bigger. Are you still challenging yourself?

If the push ups have gotten easier, do 5 or 10 more per set, make the hand release, slow them down. Been on your knees, aim for half your set on your toes.

Are you using asstance for the pull ups? Decrease the counter weight. Use a lighter strap. Increase your reps/set

How about those squats? It's a ridiculous number. I know! Have you noticed that you can do more per set? If not, give it a try these next few days. Add 5 or 10 per set.

We can finish this challenge strong.

Remember to post your numbers, it helps to stay motivated.

09/15/2026

Dessert isn't automatically bad. But many traditional desserts have three things working against them:
1. Added sugar: A little sugar isn't the problem. The concern is consistently consuming large amounts of added sugar.
2. Saturated fat: Butter, cream, shortening, and some other ingredients can push saturated fat higher.
3. Calories without much protein or nutrient density: Sugar and fat can add a lot of calories without keeping you full for very long.

So what's one way to improve the equation?
Add protein.

Protein can help you feel satisfied while also supporting muscle maintenance and growth. Think Greek yogurt, nuts and nut butters, chia seeds, eggs, or protein powder. The goal isn't to make every dessert "perfect." It's to make small changes that make your overall diet work better for your goals.

You don't need a perfect diet. You need a diet you can actually live with.

Built for Life.

09/14/2026

If dessert is the highlight of your day, you don't necessarily have to give it up to eat better.
One option is to change what’s in the dessert.

Traditional desserts are often high in added sugar and fat while providing relatively little protein. Increasing the protein can make a dessert more filling and can help support your overall protein intake.

Why does that matter?
Protein can:
• Help you feel fuller longer
• Support muscle maintenance and growth
• Replace some of the sugar and fat that would otherwise be in the recipe
• Require more energy to digest than carbohydrates or fat

That doesn't mean adding protein powder magically turns cookies into a health food. It means you can build a better dessert by changing the balance of the ingredients.
Greek yogurt with berries.
A protein smoothie bowl.
Chia pudding.
A modified cookie or mug cake.

You don't have to choose between enjoying dessert and supporting your fitness goals.
Sometimes the better choice isn't "don't eat it." It's "how can I make it work better for me?"

Built for Life.

09/13/2026

Are you on the Greg's Summer Challenge Journey?
We are three weeks down. One more after this.
And the numbers aren't getting any smaller.

WEEK 4
175 Pull-Ups
175 Push-Ups
175 Sit-Ups
2,500 Air Squats OR 1,750 Jump Squats
9,500m Row

This is where consistency starts to matter. The people who chipped away at it every week are going to have a very different Week 4 than the people who waited until the last minute.
📋 Check the board. Update the board.
See where you stand.
Then get back to work.
One more week after this.

Send a message to learn more

09/13/2026

Stronger glutes can change how your backside looks. There's nothing wrong with wanting that. But don't stop there.

Strong glutes can help you:
✔ Move with more power
✔ Stabilize your hips and pelvis
✔ Support lower-body movement
✔ Build stronger legs
✔ Improve athletic performance
✔ Stay capable as you age

Think beyond the next beach trip. Think about 10, 20, or 30 years from now.
Do you want to be able to get off the floor?
Climb stairs?
Carry something heavy?
Play with your kids or grandkids?
Hike?
Travel?
Move without being afraid of what your body can handle?

That's what we're building in the gym. Not just muscles that look good. Muscles that keep you living the life you want to live.

Train for today.
Build for tomorrow.
Built for Life.

09/12/2026

Bootcamp this morning and wrapping up week 3 of Greg's Summer Challenge.

Big numbers for the challenge, half way through and here's what it's looking like:
Push Ups: 375
Pull Ups: 375
Sit Ups: 375
Air Squats/Jump Squats: 4500/3750
Row: 25.5 kilometers

What do your numbers look like?

09/11/2026

**5 Yoga Poses for a Better Butt 🍑**

Your glutes do a lot more than make your jeans fit better.

They help stabilize your pelvis, control movement, extend your hips, and give you power when you walk, run, climb stairs, squat, or lift.

And you don't have to be in a traditional strength workout to train them.

Yoga poses can challenge the glutes through **isometric contractions**, where the muscles work without changing length while you hold a position. Moving into and out of the poses also adds concentric and eccentric muscle action.

Here are 5 poses that put your glutes to work:

**1. Extended Hand-to-Big-Toe Pose**
A single-leg balance that challenges the glutes while you stabilize the hip and pelvis.

**2. Upward Plank**
Your glutes help keep your hips elevated while your shoulders, core, and posterior chain work together.

**3. Bridge**
A simple but effective way to train hip extension and the glutes. Want more challenge? Progress to hip thrusts and eventually add resistance.

**4. Locust**
Lifting the torso and legs off the floor engages the posterior chain, including the glutes.

**5. Warrior III**
This single-leg hinge demands balance, hip stability, core control, and glute strength.

The takeaway?

**Strong glutes aren't just about appearance. They're part of a strong, capable body.**

And there are plenty of ways to train them. The best exercise is one you can perform well, progress over time, and actually stick with.

**Built for Life.**
Strong enough for today. Healthy enough for tomorrow.

09/11/2026

You don't need a complicated program. You need movements that challenge the muscles to do their job.

Some good places to start:
HIP BRIDGES--Drive the hips upward while engaging the glutes.
SQUATS--Your glutes contribute to hip extension as you stand.
STEP-UPS--Challenge the glutes while also working balance and single-leg strength.
OTHER COMPOUND MOVEMENTS

Don't forget that your body works as a system. Strong glutes are part of a strong posterior chain. And as you get stronger, you can increase the challenge with resistance. The goal isn't to find the one magical "glute exercise." It's to progressively strengthen the muscles and use them consistently.

Not sure where to start? Stop by and ask. We'll help you figure out where to begin and how to progress.

Built for Life.

09/10/2026

Your glutes are a major source of power and stability.
They're involved when you:
🏋️ Squat
🚶 Walk
🏃 Run
⬆️ Climb stairs
🦵 Step up
💥 Jump
🏋️‍♂️ Lift

But strength isn't just about producing force. Your glutes also help control movement. When your glutes are weak, or when one side is significantly weaker than the other, your body may have a harder time controlling the movement of your hips and knees.

Glutes play a part in knee control. Also, glute fatigue has been connected with chronic low-back pain. That doesn't mean every knee or back problem is caused by weak glutes. It does mean they're worth paying attention to.

**Strong glutes support strong hips, legs and core. That's useful whether you're an athlete or just trying to stay capable.**
Built for Life.