Excel Strength and Performance

☀️ TEAM EXCEL HITS THE ROAD THIS SUNDAY! ☀️

On June 21st, we're participating in the R.A.D.® "Solar Power" Challenge—a R.A.D. Global competition where we compete to log the most total miles on the longest day of the year.

🏃‍♂️ Every mile counts.
🏃‍♀️ Every runner helps.
🏆 The winning run club takes home a serious prize pack and R.A.D. running shoes! And we wanna win!

Here's how you can help:

✅ Get outside and run, walk, jog, or hike some miles on Sunday, June 21st.
✅ Snap a selfie during or after your workout.
✅ Send us your photo and the number of miles you completed or log on Strava (link in bio to join the Excel Run Club)

We'll tally up Team Excel's miles and submit our total for the challenge!

You don't have to be a runner to contribute. A few miles from every member can make a huge difference. Whether it's 1 mile or 10, let's show what our community can do when we work together.

Who's helping Team Excel rack up some miles this weekend? Drop a ☀️ below if you're in!

One of the most common questions we get is:

"Should I do full-body workouts or train different muscle groups on different days?"

Here's the reality:

Full-body training is great for:
✅ Busy schedules
✅ Beginners
✅ People training 2-4 days per week
✅ Improving overall fitness and athleticism

Because you're hitting each muscle group multiple times per week, you get plenty of practice with key movements and can make excellent progress without living in the gym.

Training splits (upper/lower, push/pull/legs, etc.) are great for:
✅ More experienced lifters
✅ Muscle-building focused goals
✅ People training 4-6 days per week
✅ Those who enjoy spending more time on specific muscle groups

Neither is "better."

The best program is the one that:
✔️ Fits your schedule
✔️ Matches your goals
✔️ Allows you to recover
✔️ Keeps you consistent

A perfect program you can't stick to will always lose to a good program you can do week after week.

That's why at Excel, we help match training to the person—not force every person into the same training style.

Because the best workout isn't the one that's trending on social media.

It's the one you'll actually do. 💪🔥

"I need to get in shape before I join a gym."

Think about that for a second.

That's like saying:
🚗 "I need to learn how to drive before I take driving lessons."
📚 "I need to know the material before I go to class."
🏊 "I need to know how to swim before I get in the pool."

The gym is where you get in shape.

You don't need to lose weight first.
You don't need better endurance first.
You don't need to be stronger first.

You just need to start.

Every member you see crushing workouts today had a first day. They all walked through the doors not knowing exactly what to expect.

The hardest part isn't the workout.
It's showing up the first time.

Once you're here, we'll help with the rest. DM us today for info on how to get started with a plan tailored to you.

The person whose physique you admire most probably weighs more than you think.

Why? Because muscle is dense. Someone who looks lean, athletic, and strong may weigh significantly more than someone with less muscle mass but a similar clothing size.

The scale only measures your relationship with gravity. It doesn't tell you:
✔️ How much muscle you've built
✔️ How strong you've become
✔️ How your clothes fit
✔️ How much energy you have
✔️ How healthy you are

If you're training consistently, fueling your body well, and building strength, the scale may not move the way you expect—and that's okay.

Instead of asking, "What do I weigh?" try asking:
👉 Am I stronger than I was 3 months ago?
👉 Do I feel better?
👉 Am I building habits I can sustain?

Those answers matter a lot more than a number on the scale.

Summer schedules can get busy fast.

Vacations. Cookouts. Kids' activities. Weekend trips.

The members who continue making progress aren't the ones with perfect schedules—they're the ones who stay consistent with the basics.

✅ Get your workouts in
✅ Prioritize protein
✅ Stay active outside the gym
✅ Sleep when you can
✅ Get back on track after a less-than-perfect day

You don't need to be perfect this summer.

You just need to keep showing up.

Small actions repeated consistently will always outperform occasional bursts of motivation. Our Coaches are here to support you!

Love lifting weights but also want to improve your endurance? Hybrid training might be exactly what you're looking for.

Hybrid training combines strength training and cardiovascular conditioning into a balanced approach that helps you become stronger, fitter, and more capable in everyday life.

Benefits of hybrid training:
🏋️ Build and maintain muscle
❤️ Improve cardiovascular fitness
⚡ Increase overall work capacity and endurance
🔥 Burn calories while supporting muscle growth
🏃 Prepare for events like HYROX, races, obstacle courses, or recreational sports
💪 Become a well-rounded athlete

At Excel, our hybrid training options are designed to help you develop strength and conditioning without having to choose one over the other. Whether your goal is to get stronger, improve endurance, lose body fat, or simply feel more capable, our coaches can help you find the right balance.

You don't have to be a runner. You don't have to be a powerlifter.

You just have to be willing to challenge yourself and discover what you're capable of. DM us to learn more about our Hybrid program options.

You can carry around a gallon jug all day and still feel sluggish, cramp during workouts, or struggle with recovery if you're not replacing electrolytes too.

When you sweat, you lose:
✔️ Sodium
✔️ Potassium
✔️ Magnesium
✔️ Fluids

Signs you may need to pay more attention to hydration:
➡️ Frequent headaches
➡️ Muscle cramps
➡️ Low energy during workouts
➡️ Dizziness when standing up
➡️ Dark urine

A good hydration strategy includes:
💧 Drinking water consistently throughout the day
🧂 Replacing electrolytes, especially during hot weather or long training sessions
🥗 Eating water-rich foods like fruits and vegetables
🏋️ Starting workouts hydrated—not trying to catch up afterward

As temperatures rise, proper hydration can be one of the easiest ways to improve performance, recovery, and how you feel each day.

Build confidence, strength, speed, and athletic fundamentals this summer at Excel 💪☀️

Our Summer Athletic Foundations program is designed for youth athletes ages 9–17 who want to improve performance in any sport — or simply build a strong foundation for lifelong health and fitness.

Coach Kenney will guide athletes through:
🏃 Speed & agility work
🏋️ Strength fundamentals
🤸 Mobility & movement mechanics
🔥 Conditioning & overall athletic development
✅ Confidence and discipline in training

Sessions run June 8th through July 31st
📅 Monday–Thursday
⏰ 9–11 AM or 3–5 PM

Whether your child is preparing for their next sports season or just wants to stay active and healthy this summer, this program is built to help them succeed.

Shoot us a message to get your youth athlete signed up!

Being coachable doesn’t mean being perfect.
It means being willing to learn, apply feedback, and trust the process even when things feel hard.

A coachable athlete:

Shows up consistently
Listens with an open mind
Accepts corrections without taking them personally
Communicates honestly
Understands that growth takes time

The people who make the most progress usually aren’t the most talented — they’re the ones willing to stay teachable.

Every rep, every workout, every adjustment is an opportunity to improve. Stay curious. Stay humble. Keep learning. Our coaches are here to support you!

Vacation should include memories, great meals, and flexibility — not guilt.
A few days away will not ruin your progress, but completely abandoning your habits can make you feel sluggish, inflamed, and frustrated coming home.

Here are a few ways to stay balanced while still enjoying yourself:

Prioritize protein at most meals
Stay hydrated (especially if alcohol is involved)
Keep some movement in your day: walks, hotel gym, beach workouts, etc.
Eat the foods you genuinely want, not just because they’re there
Don’t fall into the “I already messed up” mindset

The goal isn’t perfection. The goal is consistency you can maintain in real life.

Enjoy the trip and take care of yourself. Both can exist at the same time. ☀️