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The Gym at Prospect - Longmont, CO

@thegymatprospect

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Key-Access Fitness Facility in Longmont.
‣ Monthly Memberships
‣ 1:1 Personal Training
‣ Group Fitness Classes

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#gym

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The journey is the best part #dohardthings #bodybuilding #gymshark @thegymatprospect

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Back day @thegymatprospect

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Some of back day @thegymatprospect @revlutn CODE | DIABETO @pumpcompanygym CODE | DIABETO

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Loving this new @torq.gear wedge from @ericjanickifitness. This quad bias set up is 💰

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The difference between spinning your wheels and actually growing? 👇

It comes down to a handful of reps almost nobody pushes to. They are known as stimulating or effective reps.

Here’s the science: your body recruits muscle fibers in order, smallest first. The big, high-threshold fibers (the ones with the most growth potential) don’t get called into action until the set gets genuinely hard. That’s why the reps at the END of a tough set matter most.

But Dom, how do I know if I am reaching the stimulating reps? Rep speed. When you’re pushing to move the weight fast and it slows to a grind anyway, that involuntary slow-down is the signal that your highest-threshold motor units are finally firing and mechanical tension (the primary driver of hypertrophy) is peaking.

Everything before those reps isn’t pointless. It’s the fatigue you have to build to unlock the stimulating reps. But if you stop the set before you ever reach that grind, you skip the part that actually grows muscle.

Most people stop 3-4 reps too early and wonder why nothing’s changing. Don’t be most people.

Your next set: don’t bail when it gets hard. That’s the exact moment the magic starts. Push into the grind - that’s where muscle is built. 💪

#hypertrophy #bodybuilding #muscle

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Most people butcher cable ab crunches they hinge at the hips, pull with their arms, and never get true spinal flexion.

This setup fixes all of that.

By using the leg pad as a back brace and choosing this cable set-up, you lock your lower body in place so your spine can actually move. That gives you the freedom to go into full spinal extension → spinal flexion, which is exactly how you bias the upper abs.

Here’s why this version hits different:

The leg pad acts as back brace and being seated helps to stabilize your pelvis so the abs can do the work

Your upper spine can rounds properly, giving you a stronger contraction

You remove momentum and isolate what really matters: controlled flexion

It’s one of the easiest ways to feel TRUE upper-ab activation

If you’ve never tried this setup, you’re leaving definition and strength on the table.

#upperabs #cablecrunches #strengthtraining #functionalhealthcoach

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#abs Does this mean I am a Crossfitter now?

I really like this movement on the GHD for abs. It provides from movement of the spin and loads the abs in the stretched position.

First rep the first time doing the exercise is alittle nerve racking, but once you get into the movement is works really well.

If you do not have one of this machines you can do this using a hyperextension bench or also a swiss ball.

#abdominal #ghd #core #strengthtraining

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Here are my top 5 supplements that I use with my clients to help them fall asleep and stay asleep and avoid that dreaded 1-3am wake up time.

Magnesium glycinate (300-400mg) calms the nervous system and supports GABA activity without sedating you into a coma

L-Theanine (200-400mg) raises alpha wave activity and takes the edge off sympathetic overdrive

Glycine (3g) lowers core body temperature which is the biological cue your body needs to initiate deep sleep

Melatonin (0.5-3mg) as needed to anchor the circadian signal (more is not better here)

Phosphatidylserine (400mg) if your evening cortisol is the specific driver of your inability to wind down

Save this post if you found it helpful

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You wake up with a flat stomach every morning.

By noon you look three months pregnant.

By dinner you are unbuttoning your pants.

Nothing you ate explains it.

Here is what does.

Your stomach acid is too low to break down what you are eating.

And stress is the reason it dropped in the first place.

Here is how the cascade works.

When you are chronically stressed your body diverts resources away from digestion and toward survival.

Stomach acid production drops.

Food lands in your stomach and instead of being broken down efficiently it sits there and ferments.
Gas builds.

Bloating follows.

And the problem compounds with every meal you eat in a stressed or rushed state.

Low stomach acid also means the pH signal that triggers your pancreatic enzymes further down the digestive tract never fires properly.

So even the food that does move through is not being fully broken down or absorbed.

This is why you can eat clean all day and still feel like your gut is failing you.

The food is not the problem.

The environment you are digesting it in is.

Betaine HCL is one of the tools I use with clients to restore stomach acid to a functional level while we address the underlying cortisol load driving the suppression.

It is not a permanent fix on its own.

But paired with the stress work it is one of the fastest ways to restore normal digestive function and eliminate the daily bloating cycle.

Wake up flat.

Stay flat.

That is the goal.

DM me ABSORPTION and I will tell you how I assess this and where I would start.

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🍺 Is alcohol killing your progress?

On this weeks Table Talk @coach_adam_miller @ishak_ishak and I discuss how alcohol is one of the biggest progress killers we see with clients.�
We’ve seen it time and time again with clients hard work in the gym gets undone on the weekends. Here’s why:

1️⃣ Empty calories add up fast�Alcohol has 7 calories per gram and offers zero nutrition. Those drinks push you into a calorie surplus before you even realize it.

2️⃣ Poor recovery & sleep�Even a couple drinks disrupt deep sleep and lower recovery hormones. Less recovery = less muscle growth, less fat loss.

3️⃣ Hormone disruption�Alcohol can lower testosterone and growth hormone, making it harder to build muscle and burn fat.

4️⃣ Impaired workout performance�Dehydration and poor sleep leave you weaker, slower, and less motivated in the gym.

5️⃣ Increased cravings�Drinking lowers willpower and increases cravings for high-calorie foods… which means double the damage.

👉 If you’re stuck spinning your wheels with fat loss or strength goals, take a look at your weekends.�
You don’t have to cut alcohol forever but moderation is key if you want real results.

#AlcoholAndFitness #FatLossJourney #MuscleBuildingTips #SmartTraining #FitnessMindset

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You do not need hours of time to get your workouts in.

Everyone is BUSY!

But too busy for 40 minutes?

It is all about knowing what exercises work together well for time efficiency.

Here is an awesome 30 minute lower body day I did this week when my day went sideways and I was tight on time.

A1) RDL 3-4 sets 1 top set of 8 rest 1 minute ( 2 minutes before last set)

A2) Hack squat 3-4 sets of 1 top set of 8 rest 1 minute ( 2 minutes before last set)

B1) Leg extension 3-4 sets 1 top set of 8-10 rest 1 minute ( 2 minutes before last set)

B2) Seated hamstring curl 3-4 sets 1 top set of 8-10 rest 1 minute ( 2 minutes before last set)

B3) Calf press 3-4 sets 1 top set of 8 rest 1 minute ( 2 minutes before last set)

There is no reason why we can’t fit working out into your day!

DM me “BUSY’ and we can discuss how to optimize your workouts to fit into your busy schedule. #fitover40 #strengthtraining #menover50 #functionalhealth #fitover50

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