05/18/2026
STOP SCROLLING IF YOU LOVE FITNESS, COMMUNITY, AND GOOD ENERGY. 🔥 Watching grow over the last three years has been such a blessing. As a founding coach, seeing this event continue to impact Charleston aboard the USS Yorktown is unreal. Don’t wait. Purchase your tickets ASAP before this experience sells out!
05/07/2026
STRONG WOMEN. POWERFUL ENERGY. 🙌🏾
I was delighted to speak at the People of Purpose Fellowship Ministries women’s retreat this past weekend at . I had the opportunity to lead a presentation on nutrition, wellness, and sustainable habits before taking the entire group through a workout class full of movement, laughter, encouragement, and high energy!
The room was filled with positivity, connection, and women committed to becoming stronger mentally, physically, and spiritually. Grateful for the opportunity to pour into such an amazing group.
is available for retreats, conferences, festivals, corporate wellness events, churches, and small group fitness + wellness sessions. Let’s build something impactful together. 💪🏾
04/16/2026
THE ART OF THE SIDE HUSTLE!✅👊🏾👏🏾
We’re proud to have Resource Development Council Chair Michael “Mike Sam” Samuel joining us as a Table Host for Cocktails and Conversations.
Michael is a commercial relationship manager with , working with commercial and middle‑market businesses across South Carolina to facilitate mergers and acquisitions, real estate acquisition and equipment financing.
He also owns , where he provides personal training / strength and conditioning coaching for athletes of all levels.
Deeply committed to his community, Michael serves in multiple leadership roles, including chair of Trident United Way’s Resource Development Council, board member for Charleston Habitat for Humanity, the finance and investment committee for Coastal Community Foundation and treasurer for the Summerville chapter of Alpha Phi Alpha Fraternity, Inc.
Meet Micheal and other community leaders at Cocktails & Conversations on April 23- register now https://www.tuw.org/2026-cocktails-conversations.
04/01/2026
GLUTES THAT TURN HEADS AND DRIVE POWER 🔥
4 rounds of intention and strength
10 BB RDLs
15 banded lateral walks each way
15 BB hip thrusts off the bench
This combo lights up your glutes, hamstrings, and hips while reinforcing proper hinge mechanics. A strong posterior chain improves sprint speed, boosts total body strength, enhances posture, and reduces injury risk. This is how you build real, transferable power.
Ready to level up your training? Work with for personalized coaching and programming. Let’s get after it.👊🏾
03/15/2026
15 REPS. 3 GRIPS. LET’S WORK.👊🏾
4 rounds attacking the vertical pull from every angle:
5 Towel Pull-Ups – Unstable grip lights up forearms and hands while forcing stronger lat and core recruitment. Elite for grip strength and real-world pulling capacity.
5 Pronated Pull-Ups – The classic pull-up. Emphasizes lat width, upper back strength, and scapular stability.
5 Supinated Pull-Ups (Chin-Ups) – Greater biceps involvement and elbow flexor strength, allowing powerful pulling through a larger range of motion.
One bar. Three grips. Complete upper-body pulling development.
Want to build serious back and grip strength? Train with .
03/05/2026
UPPER BODY PUMP THAT HITS DIFFERENT 👊🏾
Press. Dip. Carry. Repeat. This three movement combo lights up the chest, triceps, and anterior core while building strength and stability. Incline press drives upper chest power, dips challenge pressing endurance, and the front rack carry forces your core and shoulders to stay locked in.
3 Sets
12 DB Incline Bench Press
12 Dips
50M Front Rack KB Carry
Want structured workouts that build strength and athletic performance? Train with .
DM me to get started.
