Tag: self development

Why Progress Isn’t Always Measured by the Scale

Frank Donley Training February 25, 2025

As a fitness coach, one of the most common concerns you hear is the desire to see immediate weight loss results on the scale. It’s easy to fall into the trap of thinking that a lower number equals success, but the truth is, progress isn’t always reflected in the numbers on the digital screen. There are so many other ways to measure improvement, and it’s important to broaden your perspective on what progress may look like.

One of the most noticeable signs of progress is an increase in strength and endurance. Maybe you started out struggling with squats or couldn’t run a mile without feeling winded, but now you’re confidently lifting more weight or completing your workout with more energy. These gains are often not seen immediately on the scale, but they show significant progress in your fitness journey. Improved strength means your body is becoming more efficient at handling physical tasks, which is a huge win!

Exercise has a powerful impact on mental well-being, yet this progress is often overlooked. You may feel less stressed, more energized, or simply in a better mood after a workout. Exercise can boost endorphins, the brains “feel-good” chemicals, and over time, you may notice that your mental clarity and emotional stability improve. These are signs of progress that are just as important as physical changes and should never be underestimated. These mental changes allow you to show up not just in your workouts more frequently, but in your life as a whole.

In addition to strength and mood improvements, changes in body composition are another key indicator of progress. As you build muscle and burn fat, your body may become leaner and more toned, even if your weight remains the same or fluctuates slightly. Muscle mass is denser than fat, so while the scale might not budge, your body’s shape and how your clothes fit can show significant changes. Moreover, muscle burns more calories at rest than fat, meaning that even when you’re not working out, your body is becoming more efficient at burning energy. This helps to increase your metabolism over time, offering long-term benefits that go far beyond just looking leaner.

Regular exercise can promote deeper, more restful sleep, which in turn boosts recovery, energy levels, and overall well-being. When you wake up feeling more rested and alert, it’s a clear indication that your body is responding to the changes you’re making in your fitness routine. Sleep is a powerful tool in your fitness journey, don’t disregard its importance.

The scale may be an easy and familiar way to track progress, but it’s far from the only measure of success. Strength gains, mental well-being, body composition and improved sleep all contribute to a healthier, stronger version of yourself. Embrace these non-scale victories and remember that true progress is about how you feel, how you perform, and how you’ve transformed both inside and out.

The Magic You Are Looking for Is in the Work You Are Avoiding

Frank Donley Training February 20, 2025

We all want results in the gym—more strength, better endurance, a leaner physique. But the truth is, the progress we crave doesn’t come from doing what’s easy. It comes from doing what we resist. The exercises we avoid, the disciplines we neglect, and the challenges we sidestep are often the exact things that would unlock our greatest potential.

Facing the Hard Stuff

Think about the movement you dread the most. Maybe it’s squats because they expose your weakness in the legs. Maybe it’s deadlifts because they demand total-body effort. Or perhaps it’s high intensity intervals because it pushes your lungs and heart to their limits. Whatever it is, avoiding these movements is also avoiding the results they bring.

That’s where the “magic” lies. Not in the comfortable routines or the easy workouts, but in the struggle. Strength, endurance, and transformation don’t come from playing it safe—they come from embracing the work that feels hardest.

Why We Avoid Certain Workouts

Avoidance in the gym often stems from three things:

1. Discomfort – It’s human nature to resist pain and fatigue. But growth requires discomfort. Every rep that burns, every weight that feels heavy, and every sled push that makes your lungs scream is forging a stronger version of you.

2. Weakness Exposure – It’s humbling to confront our weak points. If you struggle with pull-ups, you might be tempted to skip them. But by working through that weakness, you build true strength.

3. Fear of Failure – No one wants to look weak, slow, or inexperienced. But failing is part of the process. The strongest lifters, fastest runners, and most skilled athletes all started as beginners who struggled.

Lean Into the Resistance

Instead of avoiding the tough stuff, challenge yourself to face it head-on. If mobility work is your weak point, commit to improving it. If heavy lifts intimidate you, start light and build up. If conditioning gasses you out, make it a priority. Over time, the things that once felt impossible will become your strengths.

The magic isn’t in the shortcuts or hacks—it’s in the hard, unglamorous work. So the next time you find yourself dodging a movement or dreading a workout, remember: that’s exactly where the real progress is waiting.

Lean into the resistance. That’s where transformation happens.

Stay STRONG,

Coach Frank

Why In-Season Training Is Crucial for Athletes

Frank Donley Training February 12, 2025

Many athletes make the mistake of focusing solely on off-season training, believing that once the season begins, their time in the weight room should take a backseat. While recovery and sport-specific skill work are essential, abandoning strength training during the season can lead to decreased performance, increased injury risk, and long-term setbacks. Consistent in-season training isn’t just about maintaining gains—it’s about maximizing durability, optimizing recovery, and setting yourself up for long-term athletic success.

Staying Strong and Durable During a Tough Season

A competitive season is physically demanding, placing high levels of stress on the body through repetitive movements, collisions, and constant high-intensity efforts. Without strength training, athletes gradually lose muscle mass, power, and resilience, leaving them more vulnerable to fatigue and injury.

A well-structured in-season program doesn’t mean lifting maximal loads with high volume multiple times per week. Instead, it focuses on maintaining strength, reinforcing movement patterns, and preventing imbalances caused by sport-specific movements. Movements like trap bar deadlifts, Bulgarian split squats, and loaded carries help athletes stay strong while avoiding excessive wear and tear.

Additionally, in-season training enhances joint integrity, reinforces tendon and ligament strength, and supports overall durability. By continuing to train, athletes can better withstand the grind of a full season and avoid the common breakdowns that occur late in the year.

Long-Term Athletic Development: A Higher Ceiling Over 4–8 Years

Athletic development isn’t measured in months—it’s built over years. When athletes only train during a short off-season window, they significantly limit their long-term potential. Those who consistently train year-round, even at a reduced volume during the season, experience cumulative benefits that compound over time.

Over a four-to-eight-year period, athletes who remain committed to in-season training:

• Develop a higher strength ceiling – Instead of losing gains every season and rebuilding in the off-season, they continually progress, leading to superior performance.

• Enhance neuromuscular efficiency – Staying active in the weight room improves coordination between the nervous system and muscles, increasing power output in competition.

• Reduce injury setbacks – Avoiding prolonged strength losses means fewer soft tissue injuries, fewer missed games, and less time spent in rehab instead of training.

• Improve longevity – Whether an athlete wants to play professionally or simply stay active post-competition, maintaining a strong, resilient body extends their ability to perform at a high level.

When you think long-term, the athletes who consistently train—regardless of the season—are the ones who separate themselves from the competition.

Additional Benefits: Blood Flow, Recovery, and Mental Focus

Strength training isn’t just about maintaining muscle—it also plays a key role in recovery and performance longevity. Light to moderate resistance training stimulates blood flow, which helps deliver oxygen and nutrients to muscles while flushing out metabolic waste. This process aids in recovery and reduces soreness, keeping athletes fresher throughout the season.

In-season training also serves as a mental reset. The weight room provides a controlled environment where athletes can build confidence, refine movement patterns, and break through mental barriers. Training sessions reinforce discipline and consistency, two qualities that directly translate to game-time performance.

Final Thoughts: Make Training a Year-Round Habit

The best athletes don’t train for just three months—they train year-round. A strategic in-season strength program allows athletes to maintain power, prevent injuries, and develop long-term potential without over taxing their bodies. The key is adjusting volume and moderating intensity to complement the demands of the season while keeping the body primed for peak performance.

If you’re serious about excelling in your sport, don’t hit pause on training when the season starts. Stay committed, stay strong, and build a foundation that will carry you through not just this season, but your entire athletic career.

The 5 Fundamental Human Movements in Training

Frank Donley Training February 8, 2025

By Cory Woolf

When designing an effective full-body fitness program, it’s essential to focus on the fundamental movements your body performs every day. These movements are the building blocks of strength, mobility, functionality, and vitality. Whether you’re an athlete, fitness enthusiast, or someone looking to improve your everyday activities, incorporating these five fundamental movement categories will provide a solid foundation for abalanced training routine. These categories are:

1. Push

2. Pull

3. Hinge

4. Squat

5. Locomotion

👉Note: This is not an exhaustive list of all the exercises you can perform but it lays the foundation for the exercises you shouldprioritize. Let’s break down each movement and explore whyincorporating them into your routine can lead to more sustainable and effective results.

1. Push Movements

Push movements are exactly what they sound like: the act of moving something away from your body. These exercises primarily target the muscles of the chest, shoulders, and triceps. Think push-ups, bench presses, or overhead presses to name a few. These movements are excellent for building upper body strength which mimic real-life actions such as pushing a door open or reaching for something on a high shelf.

2. Pull Movements

Pull movements act in the opposite direction of push movements. In these exercises, you’re pulling an object toward your body. Pulling engages muscles like the lats, traps, rhomboids and biceps primarily. Examples of pull exercises include pull-ups and rowing variations, which help strengthen the back and improve posture. A strong back is essential for everything from lifting heavy objects to maintaining good posture while sitting for long periods. Incorporating pull movements balances out push exercises, preventing shoulder imbalances and supporting shoulder joint health.

3. Hinge Movements

The hinge movement involves bending at the hips with minimal knee flexion while maintaining a neutral spine. This essential movement develops the posterior chain—the hamstrings, glutes, and lower back. Hinge exercises mimic real-life actions like picking something up from the ground, leaning forward to grab something or performing most household chores. Deadlifts, hip thrusts, and kettlebell swings are excellent hinge exercises. Strengthening the posterior chain with these movements not only improves posture but also helps prevent lower back pain and boosts athletic performance.

4. Squat Movements

Squats are often referred to as the “king of exercises” because they target multiple muscle groups. Squats involve bending the hips and knees simultaneously while maintaining an upright spine. This movement primarily targets the quadriceps, hamstrings, glutes, and core. Squats are essential for building lower body strength, power, and endurance. They play a major role in everyday activities, like sitting down, standing up, and lifting objects off the ground. For parents and grandparents, squats are especially important for keeping up with kids or grandkids. By training squats, you enhance mobility, stability, and strength not just in your legs but throughout your entire body. Variations of the squat include bodyweight squats, goblet squats, back squats, and split squats.

5. Locomotion

Locomotion, often overlooked, includes a wide range of movements that involve traveling from one point to another. These include walking, running, cycling, lunges, sled pushes, and loaded carries. While locomotion may seem like simply cardio, it’s also an excellent way to build strength, muscular endurance, and coordination. These movements require multiple muscle groups to engage simultaneously for balance, force production, and stability. Incorporating locomotion exercises into your routine can improve cardiovascular health, enhance fat loss, and build functional strength. Additionally, the mental challenge of pushing through these movements adds an extra benefit.

Why These Movements Matter

Each of these five movements plays a crucial role in improving your overall fitness. By focusing on training them 2-3 times a week, you ensure that you develop a balanced body capable of handling a wide range of physical tasks. Moreover, these movements reflect how our bodies naturally move in dailylife. Training these movements improves performance not only in the gym but also in your everyday activities—whether that’s carrying groceries, keeping up with kids or grandkids, or maintaining good posture throughout the day.

Incorporating all five of these movements into your training regimen helps work all major muscle groups, preventsimbalances, and promotes overall strength, mobility, and endurance. A balanced program includes push and pull movements for upper body strength and power, hinge and squat exercises for lower body strength and power, and locomotion to enhance cardiovascular health and overall strength and conditioning.

Getting Started

If you’re new to training, this is a sustainable and beginner-friendly approach to building a solid foundation. You can start by training all five movements 1-2 days a week, focusing on mastering the form and technique. Begin with bodyweight variations or lighter weights to develop control and ensure proper movement patterns. This allows your body to adapt gradually, reducing the risk of injury and building a strong base for more advanced training in the future. Additionally, don’t be discouraged if you don’t see rapid results at first. Consistency is key, and over time, you’ll notice improvements in your fitness levels. This approach will help you not only build lasting physical change but also cultivate a mindset that values steady progress, which is essential for long-term success. By focusing on these areas, you’re setting yourself up for success both inside and outside of the gym.

Strength and Health Are a Long Game—Play It Right

Frank Donley Training February 3, 2025

Starting out in the gym can feel like stepping into a battlefield, where you’re David staring up at the Goliath of long-term fitness. The weights seem too heavy, the progress feels too slow, and the results you want seem impossibly far away. But here’s the truth—if you want to get stronger and healthier, you have to commit to playing the long game.

Lock Down a Plan and Build Discipline

The most important step in any journey is creating a plan and sticking to it. Without a structured approach, every workout can feel aimless, and motivation will fade fast. Choose a program that aligns with your goals, whether it’s strength, endurance, or overall health. Then, commit to executing that plan with discipline—not just when you feel like it, but especially when you don’t.

Discipline is what separates those who see real, lasting results from those who start strong but burn out. It’s not about motivation; motivation is fleeting. Some days you’ll feel fired up to train, and other days you’ll want to skip the gym entirely. The key is to show up regardless. Treat each workout as a non-negotiable appointment with yourself.

Be Patient with Your Daily Actions

Progress in the gym isn’t measured in days or weeks—it’s measured in years. Strength and health are built through thousands of small, seemingly insignificant choices made day after day. Hitting your workouts, eating quality food, getting enough sleep, and managing stress—these habits compound over time, even when you don’t see immediate results.

Think of it like stacking bricks. Each session in the gym, every healthy meal, and every night of good sleep adds another brick to your foundation. Some days, you might not notice a difference. Some weeks, it might feel like nothing is changing. But give it a few months, a year, or five years, and you’ll look back and be amazed at what you’ve built.

Trust the Process—Your Future Self Will Thank You

The strongest people in the gym aren’t the ones who trained the hardest for a month. They’re the ones who kept showing up for years. Strength isn’t given; it’s earned through consistency and patience. The strength and fitness you build today will determine the quality of your life years from now.

So, commit to the long game. Take the pressure off yourself to see instant results. Focus on executing small, daily actions that move you forward. One day, you’ll look back and be grateful that you stayed the course.

Keep stacking those bricks. Keep playing the long game. Your future self is counting on you.

Stay STRONG,

Coach Frank

strength training

Squat Mechanics: Why Your Body’s Biomechanics Shape Your Squat

Frank Donley Training January 22, 2025

When it comes to squats, one thing is clear: no two squats look the same, nor should they. Biomechanics—specifically the lengths of your femurs, torso, and other body segments—play a significant role in how your squat looks and feels. To perform a high-quality squat, the key is keeping the barbell balanced over the midfoot throughout the movement. However, achieving that balance will look different for everyone, depending on their unique body structure.

Instead of forcing everyone to fit into a cookie-cutter squat with generic cues, let’s take an individualized approach to help you develop the best squat for YOUR body.

The Role of Biomechanics in Squat Mechanics

Long Femurs

If you have long femurs relative to your torso, you’ll naturally find squats more challenging, particularly when it comes to maintaining an upright torso. Your femurs will push your hips further back, creating a greater forward lean to keep the barbell balanced over your midfoot.

For long-femured lifters:

• Optimal Squat Style: Low-bar back squats tend to feel more natural, as they allow for a more forward torso lean and reduce strain on your lower back.

• Stance Tips: A slightly wider stance with feet turned out can help you open your hips and reduce the forward lean.

• Mobility Work: Focus on hip and ankle mobility to maintain depth without rounding your lower back.

Short Femurs

Short femurs make squatting look effortless. Lifters with this proportion can maintain a more upright torso, even in a deep squat, as their hips don’t need to travel as far back.

For short-femured lifters:

• Optimal Squat Style: High-bar back squats or front squats work well, as the upright position feels more natural.

• Stance Tips: A shoulder-width stance often works best, but adjust based on comfort and hip mobility.

• Strength Focus: Prioritize quads and core strength to maximize performance and stability in this position.

Long Torso

A long torso allows for a more upright squat position, as the center of gravity stays closer to the midfoot. However, this proportion can place more stress on the lower back if not managed properly.

For long-torso lifters:

• Optimal Squat Style: High-bar back squats or front squats are ideal, as they complement the upright position.

• Stance Tips: Experiment with stance width, as mobility and comfort will determine the best positioning.

• Mobility Work: Strengthen your posterior chain and work on thoracic spine mobility to maintain a strong, neutral position under heavy loads.

Short Torso

Lifters with short torsos often find it challenging to remain upright, particularly if paired with long femurs. They’ll naturally lean forward more during squats, which increases the demand on the posterior chain.

For short-torso lifters:

• Optimal Squat Style: Low-bar to mid-bar back squats are usually better suited, as they reduce the need for an upright position.

• Stance Tips: A slightly wider stance and turned-out toes can help maintain balance and depth.

• Strength Focus: Build strong glutes, hamstrings, and spinal erectors to support the forward lean.

The Key: Individualized Squats

The biggest mistake in teaching squats is relying on overused, generalized cues like “chest up” or “stay upright,” without considering individual biomechanics. A “perfect” squat for one person could look completely different for someone else.

Here’s how to develop the best squat for YOU:

1. Film Yourself: Record your squats from multiple angles to identify your natural movement patterns.

2. Experiment: Try different squat styles (high-bar, low-bar, front squats) to see what feels best.

3. Adjust Your Stance: Play with your foot placement and toe angle to find the most stable and comfortable position.

4. Focus on Mobility: Address any mobility restrictions, especially in the hips, ankles, and thoracic spine, to improve depth and alignment.

5. Seek Professional Guidance: Work with a coach who understands biomechanics and can help tailor your squat to your body’s proportions.

Stop Forcing Square Pegs Into Round Holes

Squats are not one-size-fits-all. Forcing every lifter into a standardized technique ignores the unique biomechanics that dictate how they move. Instead of trying to fit a square peg into a round hole, take an individualized approach. Focus on keeping the barbell balanced over the midfoot and adjust your squat mechanics to suit your body.

Embrace your biomechanics, train with intention, and unlock your full squatting potential. Your best squat isn’t about mimicking someone else—it’s about maximizing YOUR strength, mobility, and balance.

Key Areas for Beginner Trainees to Focus on for Long-Term Success

Frank Donley Training January 17, 2025

By Cory Woolf

Starting your fitness journey can feel overwhelming with so much information out there. It’s easy to get caught up in the latest trends, fitness challenges, or the pressure to see fast results. However, as a beginner, focusing on a few foundational habits will set you up for lasting success. Rather than chasing quick fixes or complicated routines, concentrate on two to three core areas that can make a real difference: consistency in strength training, walking daily, and prioritizing sleep. Let’s dive into each one.

Consistency in Strength Training

When you’re new to strength training, the key is consistency—not intensity. Strength training is a cornerstone of any well-rounded fitness program because it builds muscle, boosts metabolism, enhances overall strength, and improves mood. As a beginner, it’s important to start slowly and gradually build up.

Two to three days a week is a great start, as it gives your body enough stimulus to adapt without overwhelming it. This is the groundwork for future progress. Many beginners get excited and try to train every day right out of the gate, but this can often lead to exhaustion or injury. A few days a week allows for proper recovery, which is essential for beginners. Going to the gym consistently—even if only for 30–45 minutes—will yield far better results than sporadic, intense sessions. The goal should be to make strength training a regular part of your routine.

As a beginner, it’s helpful to focus on compound exercises (like squats, hinging, pressing, and pulling) that target multiple muscle groups. These movements build functional strength and create a solid base for more advanced exercises later. However, before adding a bunch of weight, mastering proper technique is critical. Focus on performing exercises correctly to avoid injury and develop good movement patterns that will serve you well in the future.

Daily Walks

While strength training is essential, don’t underestimate the benefits of walking. Walking is an incredibly simple and effective way to increase daily physical activity, boost your overall fitness, and improve your health. Here’s why:

• Promotes recovery: Walking helps stimulate blood flow, which aids in muscle recovery and reduces soreness from strength training.

• Increases overall movement: If you’re working in a sedentary job or lifestyle, walking is a low-impact way to stay active without taxing your body.

• Supports weight management: Regular walking helps with calorie burning and fat loss in a sustainable way. Albeit not a lot of calories, but every step counts.

• Improves mood and reduces stress: Walking outdoors, especially in nature, can reduce anxiety and enhance your mental health.

You don’t need to aim for long, intense walks—10-20 minutes of brisk walking daily is enough to get the benefits. Consider walking after meals or as part of your routine to build it into your day.

Consistent Sleep Schedule

Sleep is arguably the most underrated aspect of fitness. While strength training breaks down muscle tissue, it’s during rest that your body repairs and builds the muscles back up. If you’re not prioritizing sleep, you’re hindering your ability to recover and perform at your best.

During deep sleep, your body releases growth hormone, which aids in muscle recovery and repair. Without proper sleep, muscle growth will be compromised. Sleep also plays a crucial role in energy levels. When well-rested, you’ll have the stamina to push harder during your workouts and stay consistent in your routine. Lastly, a consistent sleep schedule helps with mental clarity, focus, and stress management—essential elements for staying committed to your fitness journey.

How to Improve Your Sleep:

• Set a consistent bedtime and wake time: This helps regulate your internal clock. While this may not be feasible every day, aiming for 7-8 hours of sleep is key.

• Avoid screens before bed: The blue light emitted from phones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep.

• Create a calming bedtime routine: Reading, stretching, or practicing mindfulness can signal to your body that it’s time to wind down.

As a beginner, the most important thing is consistency. Consistently hitting the gym 2-3 days a week, walking daily and getting adequate sleep will create a solid foundation for long-term progress. Once you’ve nailed down these habits, the next step is to focus on eating a balanced diet—primarily whole foods rich in protein and fiber. But remember, take it one step at a time. It’s not about perfection; it’s about making small, sustainable changes that will lead to big results over time. Fitness is a marathon, not a sprint. By focusing on consistency and gradual progress, you’ll set yourself up for success in the long run.

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

How to Set and Achieve Your Goals in 2025: A SMART Approach

Frank Donley Training January 6, 2025

By Cory Woolf

As we step into 2025, setting meaningful goals is the first step towards making this year your best one yet. Whether you’re aiming for personal growth, career advancement, or healthier habits, goal setting is a powerful tool to turn your aspirations into reality. One of the most effective ways to set yourself up for success is by using the SMART method—an approach designed to keep you focused, motivated, and on track.

The SMART Method

S – Specific

Your goal needs to be clear and well-defined. Instead of vague objectives like, “I want to get fit” or “I want to get healthier,” get specific about how you’ll achieve it. For example: “I will exercise 3 days a week for 30 minutes.” If you’re training for something specific, such as a marathon or strength goals, clarify the type of exercise you’ll focus on—whether it’s weightlifting, running, swimming, etc.

M – Measurable

It’s important to be able to track your progress. This keeps you accountable and motivated as you move toward your goal. For instance, with the exercise goal, you can log how often you exercise each week and track your session durations. This allows you to see progress and adjust if necessary.

A – Achievable

Your goal must be realistic based on your resources, time and limitations. The key here is to aim for progress, not perfection. If you’re new to exercise, setting a goal to work out 6 days a week might feel overwhelming. But committing to just 2 days a week and sticking with it long-term is more manageable and will still deliver great results.

R – Relevant

Your goal should truly matter to you and align with your greater life ambitions. This is the “why” behind your goal. If long-term health is your vision, committing to regular exercise is highly relevant and worthwhile. When your goal is connected to your values, it becomes easier to stay motivated.

T – Time-Bound

Set a deadline to create urgency and prevent procrastination. Without a timeline, it’s easy to let your goal slip down the priority list. For example, “I will exercise 3 days a week for 30 minutes over the next 3 months.” A clear time frame helps you measure progress and stay on track.

Additional Tips for Success

Once you’ve established your SMART goal, here are a few more strategies to help you stay on course:

1. Make Your Goals Visible

This might sound simple, but it’s incredibly effective. Place reminders of your goal in places you frequent—your desk, mirror, fridge, or even on your phone screen. These visual cues act as constant prompts, keeping your goal at the forefront of your mind and boosting motivation to take action.

2. Use Positive Self-Talk

The language you use with yourself plays a huge role in your success. Avoid negative or self-sabotaging thoughts. Instead, focus on affirming your ability to achieve your goal. For instance, replace “I can’t do this” with “I’m capable of making progress every day.” Positive self-talk can keep your mindset in a growth-oriented place, helping you overcome obstacles with confidence,

3. Focus on One Goal at a Time

While it’s tempting to set multiple goals at once, focusing on one goal increases the likelihood of success. Trying to overhaul your entire life at once can lead to burnout. Master one habit first, and once it’s ingrained in your routine, move on to the next. This focused approach not only makes your goals more attainable, but it also builds momentum that propels you towards success.

4. Establish Habits That Suit Your Vision

Small, consistent habits are the building blocks of long-term success. Identify simple daily actions that move you closer to your goal and align with your overall vision. Whether it’s setting aside time for exercise, meal prepping or practicing mindfulness, the key is consistency. Over time, these habits will become second nature, and the results will speak for themselves.

By using the SMART method to clearly define your goals, making them visible, staying positive, focusing on one goal and building habits that align with your vision, 2025 can be the year you truly achieve what you set out to do.

Happy New Year—and happy goal setting!

The Best Day to Start Was Yesterday. The Next Best Day is Today. Why You Shouldn’t Wait to Begin Your Gym Journey

Frank Donley Training December 27, 2024

When it comes to hitting the gym, the idea of starting tomorrow is one of the most common mental traps people fall into. We tell ourselves we’ll begin when we feel ready, have more time, or after the next big event in our lives. The truth is, life rarely clears a perfect path for us to start something new—especially something as transformative and challenging as a health journey.

The best day to start was yesterday, but the next best day is today. Here’s why you shouldn’t wait another moment to begin working out.

Procrastination Steals Your Progress

Every day you put off starting is another day you miss the opportunity to improve your health, strength, and confidence. It’s easy to think that a few days, weeks, or even months won’t matter in the grand scheme of things, but time adds up quickly. A year from now, you could look back and wish you’d started today.

Imagine the progress you could make in just three months of consistent training. Whether it’s losing weight, building muscle, improving your endurance, or simply feeling more energetic, those results are waiting for you. But they require action now.

There’s No Such Thing as “The Perfect Time”

One of the biggest misconceptions about fitness is that you need the perfect conditions to begin. People think they need to:

• Wait until their schedule clears up.

• Get in better shape before joining a gym.

• Find the ideal workout plan.

The reality? There will never be a perfect time to start. Life is messy and unpredictable, and waiting for the stars to align is just another form of procrastination. Starting today—even if it’s with small, imperfect steps—builds momentum. Momentum is what carries you forward when motivation wavers.

Your Future Self Will Thank You

Think about the version of yourself you want to be a year from now. Do you want to look in the mirror and see someone who took action despite the excuses? Or someone who is still stuck in the same cycle of “I’ll start tomorrow”?

Starting today is a gift to your future self. It’s the moment you say, “I’m worth the effort.” Every workout, healthy meal, and moment of self-discipline adds up to create the best version of you.

It’s Not Just About Physical Gains

While the physical benefits of going to the gym are undeniable, the mental and emotional gains are equally transformative. Movement is a proven stress reliever, mood booster, and confidence builder. It teaches resilience, discipline, and the power of consistency—skills that translate to every area of life.

The sooner you begin, the sooner you’ll feel these benefits. Even just one workout can lift your mood and remind you of your potential. Over time, the gym becomes more than a place to work out; it becomes a sanctuary where you prove to yourself what you’re capable of.

Small Steps Lead to Big Wins

You don’t need to overhaul your entire life to start your gym journey. Start small. Commit to 30 minutes a day. Walk into the gym and get familiar with the space. If you are new, seek guidance with a qualified trainer that prioritizes your goals!

The hardest part is getting started, but once you do, you’ll realize that every small step builds confidence. Over time, these small steps snowball into massive progress.

Take Action Today

The decision to start your gym journey is not about waiting for the perfect moment or feeling completely ready. It’s about recognizing that your health and well-being deserve attention right now. The longer you wait, the harder it becomes to break the cycle of inactivity.

So take that first step today. Sign up for a gym membership, schedule your first workout, or even just set your alarm 30 minutes earlier tomorrow. Starting doesn’t have to be perfect; it just has to happen.

Remember: The best day to start was yesterday. The next best day is today.

Your future self is cheering for you. Make them proud.

Stay STRONG,

Coach Frank

Women and Strength Training: Why you should be strength training?

Frank Donley Training December 9, 2024

By Coach Cory Woolf

Women and strength training is always a tricky topic to navigate. Strength training has long been dominated by stereotypes and misconceptions that often deter women from lifting weights. However, the body does not discriminate, and the benefits of strength training apply equally to both men and women. Overcoming these barriers is crucial for women’s long-term health and well-being.

Barriers to Strength Training

1. Fear of Becoming Bulky or Too Muscular: This is one of the most common misconceptions in strength training. Let’s make this clear, nature did not design women to look and grow the way as men do. Women have lower levels of testosterone (~15-20% lower concentrations), which makes it awfully hard for them to develop large muscles like men. Testosterone plays a key part in muscle protein synthesis and men tend to consume more protein in general, therefore allowing greater size in muscle mass. Fortunately, women produce more estrogen, which plays a key role in recovery for them.

2. Intimidation: Walking into a gym dominated by men can be scary thing for anyone, especially for women who may feel out of place or judged. Not much more needed here.

3. Lack of Knowledge: Many women are unsure how to start a strength training program, what exercises to do, how many reps, sets, etc., which can also make it difficult to start.

4. Social Stigma: There’s still a belief that women should focus solely on cardio or “light” exercises, rather than lifting heavy weights. Though, cardio training has its benefits, strength training is just as important if not, of more importance.

Other common barriers include, lack of motivation, fear of getting hurt, and having no time. No body is motivated all the time. Strength training can reduce the risk of injury when done properly. Lastly, everyone has time. You’re just not prioritizing strength training or working out.

Why Women Should Strength Train

1. Improved Overall Health: Strength training offers several health benefits including an increase in bone mineral density, improved metabolism, better cardiovascular health, improved sleep quality and a reduced risk of injury just to name a few.

2. Body Composition: Unlike cardio exercises alone, strength training helps build lean muscle mass, which can lead to a toned and strong physique.

3. Boosted Confidence: Mastering new exercises and seeing progress in strength and body composition can boost self-confidence and empowerment.

4. Functional Strength: As you become stronger, everyday tasks start to become easier, such as, carrying bags of groceries in the house, doing yard work or keeping up with children. How about that cranky jar of pickles you can’t seem to open? Screw getting your husband when you can open it on your own.

5. Long-Term Wellness: As we all age, maintaining muscle mass becomes increasingly important for preventing age-related health issues like osteoporosis (decrease in mineral and bone density) and sarcopenia (muscle and strength loss as you age). Not to mention many studies show that regular exercise can help reduce the risk of cognitive impairment and dementia compared to those who don’t.

Overcoming Barriers

To break down these barriers, women can take several steps:

• Education: Educate yourself on the benefits of strength training and how it can enhance your overall health and wellness.

• Start Small: Begin with bodyweight exercises or light weights to build a nice foundation of strength and build confidence in the weight room. As you get stronger and more confident, you can progress to harder exercises and heavier weights.

• Seek Support: Consider working with a personal trainer who understands your goals and can create a personalized strength training program for you. A trainer can teach you proper form on exercises and progress them as you become more comfortable and confident.

• Find a Comfortable Environment: Find a gym or workout space where you feel comfortable and supported. There are plenty of gyms that have a welcoming community and a strong support system for you to grow in and get the help you need.

Strength training is not just about lifting the weights; it’s about breaking down barriers and empowering women to take control of their health and fitness. Strength training is not a quick fix or overnight success, it’s a lifestyle and takes discipline and dedication to achieve the body and mindset you want to strive for. Start your fitness journey today and see improvements in all aspects of life.