Tempo Fitness & Wellness

What a day to enjoy!! ☀️💪❤️

She does amazing work! I guarantee it, if you’re not satisfied then let me know and I’ll give you a free workout. 💯

Did you hurt your back because you “bent the wrong way, didn’t engage the muscles properly, weak muscles…???”

Be prepared for the movement and learn how to do it properly.

Picking something up from the ground is one of the most human patterns we have — but somewhere along the way, people were taught to fear it.

At Tempo, we teach you how to rebuild that confidence.

• Learn how to hinge, brace, and move with purpose
• Strengthen the muscles that protect your spine
• Build stability so everyday tasks stop feeling risky
• Train your body to handle real‑life loads, not just gym‑perfect reps

When you understand the fundamentals and train them consistently, you stop worrying about “throwing your back out”… and start trusting your body again.

Strong, stable, and capable — that’s the goal.

Don’t wait to be hungry. Boost your metabolism for the day!

Know what to fuel your body with, or learn what you need. (Or don’t need)

The most difficult thing about health and wellness is being prepared with good food.

Most typically lift 2-3 times a week, do cardio a few times a week.

We eat a few times EACH day! Biggest variable we have to help maintain weight and fuel our system for our energy output.

If you prep it then it’s waiting on you, then you have less likelihood of choosing those bad things.

Unlock Your Hips, Save Your Low Back, Simple Hip Stretches

Busy holidays and getting back into the routine catching up to you?!

A lot of people think their low back pain is a “back problem,” but more often than not, the real issue starts lower—tight hips. When the hips get stiff, the low back is forced to pick up the slack, and that compensation shows up as soreness, tightness, and chronic discomfort.

The good news: you can change this with just 6–7 minutes a day.

Loosen up the tightness, then go strengthen up the full range of motion.

Consistent hip mobility work doesn’t need to be complicated. A few intentional stretches can open up the hips, take pressure off the spine, and help your body move the way it was designed to.

Key Benefits of Stretching Your Hips & Lower Body:

• Reduces low back pain by restoring proper movement through the hips
• Improves posture—especially for desk workers who sit all day
• Increases stride length and power, making walking, running, and training feel smoother
• Boosts circulation to the lower body, helping muscles recover faster
• Enhances overall mobility, so everyday movements feel easier and more natural
• Prevents compensations that lead to knee, hip, and back issues over time

If you want to feel better, move better, and stay pain-free, start with your hips. A few minutes a day adds up fast.

Your body will thank you for it.

Make it work, just get it done!

A lot of times it’s easier to set a goal so you have something to push for.

I have the bike-erg.

Been challenging five 1000m runs with 2 minutes of rest in between runs. Trying to beat my average time of the 5 runs.

During the 2 minutes of rest from the bike I do some hip work and core work for about 90 seconds, leaving 30 seconds of pure rest before next run.

Then just finish with some hip and core strengthening/mobility work at the end for about 15 minutes.

Strong heart 💪❤️
Strong body 💪🏋️
Strong mind 💪🧠

🚀 Want to Get Faster on the VersaClimber?

Tempo clients are taking on the Petra 126ft monument challenge on the

Speed isn’t just about driving your legs down. The real secret is how fast you can pick them UP — using athleticism, rhythm, and powerful hip‑flexor action.

Think smooth. Think springy. Think athletic.

🔑 Speed Tips for the 126‑Foot Challenge

• Use your hip flexors. Snap your knees up quickly to create faster turnover.
• Float, don’t stomp. You should feel like you’re floating in place, not pounding down at the ground.
• Stay light on your feet. Avoid landing hard on one leg — keep the rhythm fluid.
• Relax your upper body. Keep your shoulders loose and let your lats pull down lightly to stay tall and help your legs cycle faster.
• Think “quick up.” The faster you lift, the faster you move.
One leg is going up before the other is fully extended down.

Master this rhythm and you’ll feel like you’re flying through the sky — not fighting the machine.

Good luck!

Full speed ahead!! HAPPY NEW YEAR! 🎆🎉💪