F45 Training Staunton

Congratulations to Patrick for hitting his 100th F45 workout! Check out his depth on the Sato squat! 🤩
Great job, Patrick! Keep up the momentum 💯 Patrick Killingsworth

Gym etiquette…if you see a finger pointing at you, you’ll know why 👀🫣

Every day we bring you a new workout. It requires lots of prep time. Here’s a sneak peek at what’s involved behind the scenes of getting set up for the next workout.

Congratulations to Emily for reaching 50 workouts at F45! 🎉🎉 Amazing, Emily. Keep up the great work!

🤩Trainer Tip Tuesday: Fix Your Bicep Curls 💪🏼‼️

The most common mistake we see with bicep curls is allowing the shoulder to rotate and assist with the top range of the curl. This takes away the tension from the bicep at the most important phase of the movement. Our bodies will always try to find the path of least resistance and use other muscle groups to take over a movement and make it easier. It’s up to us to restrict this tendency and keep the target muscles isolated within a movement.

Keep your elbows pointing down—this keeps the biceps isolated as you reach full contraction of the muscle. As soon as the shoulders begin to rotate it takes away tension from the biceps and does not allow them to fully finish the contraction on their own. If you want to get the most from your curls, we want to keep the biceps isolated with full tension throughout the range of motion.💪🏼

Lean muscle isn’t just for looks - it’s life insurance for your body.

Dr. Vonda Wright highlights that maintaining lean muscle mass supports almost every system in your body:

•Metabolism - Muscle keeps your blood sugar in line and burns more calories at rest.

•Longevity - A large meta-analysis of 81,358 adults found that people with low muscle mass had a 57% higher risk of early death, compared to those with normal levels.

•Immunity & Inflammation - Muscles release myokines - signaling molecules that reduce inflammation and support immune function.

•Mood & Brain - Myokines also support brain function and mood regulation.

•Hormones & Energy - Muscle helps regulate insulin, s*x hormones, and provides lasting energy.

•Bone Health & Strength - Strength and muscle mass protect joints, bones, posture and reduce fall risk.

A recent analysis showed that even 2 strength workouts per week were linked to a 21% lower risk of death from all causes, including heart disease and cancer.

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⚠️Disclaimer: The information shared reflects the speaker’s personal opinion and interpretation. This content is for educational purposes only.

Whether you’ve taken 5 or 500 classes, everyone can still use some coaching to keep getting better 💪🏼🫶🏼