Garage Gym Oneida

Garage Gym Oneida "We believe that a solid foundation in exercise, nutrition and lifestyle factors is key to a happy a

🏃‍♂️ FIRST 50K FINISHER!! 💪🔥Huge congratulations to Dave Gleeson Sr. on completing his first-ever 50K earlier today in O...
09/13/2026

🏃‍♂️ FIRST 50K FINISHER!! 💪🔥

Huge congratulations to Dave Gleeson Sr. on completing his first-ever 50K earlier today in Old Forge!

⏱️ Finish time: 5:38:51

31+ miles for his first ultra, and Dave got it DONE! All those training miles, long runs, and hours of work paid off.

An incredible accomplishment and one hell of a way to enter the ultra club!

Congratulations, Dave! 👊🔥

🏃‍♂️🌲 ONE WEEK OUT FROM THE BROOKFIELD CLASSIC! 🌲🏃‍♀️We’re officially one week away from the 4th Annual Brookfield Class...
09/11/2026

🏃‍♂️🌲 ONE WEEK OUT FROM THE BROOKFIELD CLASSIC! 🌲🏃‍♀️

We’re officially one week away from the 4th Annual Brookfield Classic!

Whether you’re tackling the 5K, 15K, or 50K, the hard work is nearly done. Now the goal is to arrive at the starting line fit AND fresh.

As you taper this week, reduce your overall training volume while maintaining some intensity. Keep the legs sharp, but allow enough recovery to shed the accumulated fatigue from training. Prioritize sleep, hydration, and nutrition.

⏰ Registration/check-in begins at 7:30 AM
🏁 Race starts at 8:30 AM sharp

Not racing? Consider volunteering! 🙋‍♂️🙋‍♀️

It takes a great crew to make an event like this happen. Volunteers will be helping throughout the course and at aid stations, and food will be provided for runners and volunteers.

Still thinking about racing? Registration remains open until the night before the race, although anyone registering after 9/16 is not guaranteed a finisher medal.

Let’s get some Garage Gym athletes AND volunteers out there! 💪🌲

❤️ CARDIO OR STRENGTH? BOTH.We talk a lot about getting stronger, but don’t neglect your aerobic fitness.A recent MASS R...
09/10/2026

❤️ CARDIO OR STRENGTH? BOTH.

We talk a lot about getting stronger, but don’t neglect your aerobic fitness.

A recent MASS Research Review highlighted what the larger body of research has consistently shown: aerobic exercise is a powerful tool for long-term health.

Regular aerobic training can help improve cardiovascular fitness, blood pressure, insulin sensitivity, brain health, and stress regulation while reducing cardiovascular disease risk.

But this doesn’t mean choosing cardio instead of lifting.

Resistance training helps maintain muscle, strength, bone health, and physical function. Aerobic training builds the cardiovascular engine that keeps you going.

The best approach? Do both.

🏋️ Lift weights.
❤️ Train your aerobic system.
🚶 Keep moving.

The goal isn’t just to live longer. It’s to live well.

Hope everyone had a great Labor Day! 🇺🇸💪Today was a chance to celebrate hard work in the gym, at work, and everywhere in...
09/08/2026

Hope everyone had a great Labor Day! 🇺🇸💪

Today was a chance to celebrate hard work in the gym, at work, and everywhere in between.

Hopefully you enjoyed the long weekend, spent some time with family and friends, and maybe even got a little movement in. 😎

Now it’s time to get back after it tomorrow. 💪

🌱 FIBER 101Protein gets a lot of attention, but are you getting enough fiber?Most people aren’t. In fact, the majority o...
09/04/2026

🌱 FIBER 101

Protein gets a lot of attention, but are you getting enough fiber?

Most people aren’t. In fact, the majority of adults fall short of recommended daily fiber intake.

Fiber plays an important role in:

🦠 Gut and digestive health
❤️ Heart health
🩸 Blood sugar regulation
🥗 Fullness and appetite control
💪 Overall long-term health

A simple guideline is to aim for around 14g of fiber per 1,000 calories consumed, which puts many adults somewhere around 25–38g per day.

Easy ways to get more:

🥦 Vegetables
🍓 Fruits & berries
🫘 Beans & lentils
🥣 Oats & whole grains
🥜 Nuts & seeds

One important note: increase fiber gradually. Going from very little fiber to a lot overnight may leave your stomach less than thrilled. 😬 And make sure you’re drinking enough fluids as you increase your intake.

You don’t need to overcomplicate nutrition.

Eat a variety of whole foods. Get enough protein. Get enough fiber. Be consistent.

09/02/2026

💥 YOUR WORKOUT DOESN’T NEED TO DESTROY YOU

Being exhausted, sore, or lying on the floor afterward doesn’t automatically mean you had a great workout.

The goal of training isn’t to create as much fatigue as possible. It’s to create enough of a stimulus to drive adaptation, then recover from it.

More fatigue ≠ more progress.

A productive workout should challenge you, but it should also allow you to recover, come back, and perform well again.

Some days you’ll push hard. Other days you’ll leave a little in the tank.

Both have a purpose.

Don’t judge your workout by how destroyed you feel afterward. Judge it by whether it’s moving you toward your goals.

08/29/2026

Late night. Empty gym. Just Gavin and “Cindy.” 💪🌙

20 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats

No crowd. No hype. Just putting in the work when nobody’s watching. 🔥

Way to get it done, Gavin! 👊

08/20/2026

A great back day starts with a great warm-up. 💪

Two of our favorites:

🔥 Hang Scapular Depressions — wake up the lats and teach the shoulder blades to move and stabilize properly.

🔥 Powell Raises — target the rear delts and upper back while building shoulder control.

A few quality sets before the heavy pulling can help get the right muscles firing and prepare the shoulders for the work ahead.

Warm up with purpose. Then go pull something heavy. 💪

30-Minute AMRAP 💪🏃A little different stimulus in Primal Performance today—combining cardio with a serious muscle pump.Co...
08/18/2026

30-Minute AMRAP 💪🏃

A little different stimulus in Primal Performance today—combining cardio with a serious muscle pump.

Complete 8–12 reps of each movement, choosing a weight that brings you close to muscular failure within that rep range:

💪 DB Chest Press
💪 Inverted Rows
💪 DB Lateral Raises
💪 DB Bicep Curls
💪 DB Overhead Tricep Extensions
🏃 200m Run

The goal: challenge the muscles, get the heart rate up, and keep moving for 30 minutes.

A great combination of hypertrophy and conditioning. 🔥

13 years later… we finally got a sign! 😂💚It may just be a sign, but after 13 years of growing, changing, and building th...
08/11/2026

13 years later… we finally got a sign! 😂💚

It may just be a sign, but after 13 years of growing, changing, and building this community, it feels like a pretty big milestone.

Swipe ➡️ to see the before pic. 👀

Pretty cool to see how far we’ve come.

Discover Your Potential. 💪

And we’re not done yet…

Address

1116 Upper Lenox Avenue
Oneida, NY
13421

Opening Hours

Monday 4pm - 8pm
Tuesday 10am - 8pm
Wednesday 1pm - 8pm
Thursday 10am - 8pm
Friday 4pm - 7:30pm
Saturday 9am - 11am

Telephone

+13153683980

Website

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