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Alonzo Wilson

@zoiii3

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Founder, Director of Training est. 2014 @tonehouse
Hope to see everyone at the @liftoff_usa nyc Dec 12 2026

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The Team continues to grow

We have over 200 workouts on the platform! And counting.

Unlimited access to nutrition guidance / recipes with @foodisfuelnyc

And we have a lot planned for 2021. Let’s train together @tonehouse

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TEAM ACCOUNTABILITY
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Being a teammate it goes way beyond just your needs and wants..we all know that there’s no “I” in team, so when you have the opportunity to support your teammates, spot them, encourage them..DO IT! The process of getting stronger and faster is that much better when you have that team support and accountability. I PROMISE YOU THAT!
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See you tonight @tonehouse
5:30pm/6:30pm/7:30pm

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CHEERING SQUAD 🐼
Throwback to Turf Wars 2018, the first time the panda had made its way onto the Turf and into the House.

Tag us in some of your favorite #TurfWars2018 memories at the Pier.

What are you most looking forward to in the next Turf Wars? Let us know👇

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BUILDING THE POSTERIOR CHAIN 🍑

Lower Body Strength & Conditioning both taking place at the House today. Today is dedicated to the Lower Body which is where power, speed, and explosiveness is generated.

Get ready to work at the House.
#LowerBodyDay #BootyGains #DontSkipLegDay

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Show up and show out!!
Rooftop workout With one of the best athletes from the @specialolympicsny Josh the baller!

TH-TV

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We are stronger as a Team and thankful for YOU, our Athletes who push their limits and leave it all on the Turf.

The House will be closed tomorrow, Thursday Nov. 26th for Thanksgiving and will reopen Friday, Nov. 27th for our 90 minute Black Friday Burn sessions.

Happy Thanksgiving from the squad 🦃💪
#TonesGiving #HappyThanksgiving #HappyTonesgiving

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DOWN, JUMP
Whether it’s warm, cold, raining or shining expect those Dropdowns to be 🔥.

Tag your ride or die Teammate👇

#OhBaby #UpperBodyDay #UnleashYourInnerAthlete

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MORE STRENGTH
Starting on Monday Nov. 2nd, a 12PM Strength session will be added to the Indoor schedule on Mon, Tues, Thurs & Fri.

Team, it’s time to work.

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Building muscle mass has benefits beyond aesthetics:
💉Manage blood sugar
🏋🏽‍♂️Build strength and stamina
🦵🏼Support joints
🦴 Builds/strengthens bones
🏖 Reduce/maintain body fat comp
😊 May improve emotional state
🕺Increase confidence

Building muscle isn’t always easy. It’s more than just picking up a heavy weight and putting it down. With that said it doesn’t need to be over complicated.

🍽🍔🥦🥑🍉🍌🥕🌽🌮🍠🥪🥗
1.) Eat! Increase your calories!

The truth is that many athletes and clients that I first start working with are under eating despite their goal of putting on more muscle.

In this case I’ll work to increase their calorie by ~500 calories per day. If they’ve been in a deep deficit we can take it slow not to overwhelm their body.

When I worked in the collegiate setting I felt like an Italian grandmother, always asking my clients to “Eat more!”

A very general rule you can follow is that 13-14 calories/pound of your current or goal weight will support maintenance.

Then 16-18 calories/pound is, again a very general guideline, to support an adequate surplus to promote muscle growth. Nervous about body fat? Start by increasing calories to a surplus on your lifting days first and then evaluate yourself after a few weeks.

🍣🥩🍔🍗🥜🍳🧀🍱🧆
2.) Prioritize Protein!

Adequate protein is necessary for first and foremost, muscle maintenance. Then for muscle repair and growth!

Plan for greater than 1.1 grams of protein per pound.

Whether you are vegan, vegetarian, or taking bites out of live animals... you need your protein for muscle protein synthesis (MPS). This is surprisingly a lot more protein than the average America diet... and possibly more than you’ve been consuming. Make it happen!

🏋🏼‍♀️💪🏋️💪🏋🏽‍♂️💪🏋️💪🏋🏽‍♂️💪🏋🏼‍♀️
3.) Progressive overload in strength training!

Become familiar with compound lifts if you aren’t yet: bench, squat, deadlift, pull ups, overhead press...

I recommend putting resistance on your body 4-5x/week.

Need more support on the training side? Unsure how to properly work “progressive overload” into your usual routine? Reach out to the coaches @tonehouse for expert guidance and personalized advice. 💪

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GROUP 1 BACK UP ON THE LINE
Starting on Monday November 2nd, 10AM & 12PM classes will be added to the Outdoor Conditioning schedule. These class times will be replacing all evening classes on the Field (5PM & 6PM) due to daylight saving time ending.

Mid-morning crew, we’ll see you on the Field.

#OhBaby #ColdBloodedWork #ThisIsGoingToBeFun

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NO BETTER WAY to end my [early] birthday celebration in NYC than a @tonehouse strength class with my BADASS #LADYKILLERS 🎉💪🏻🔥 [and Joe 🙄🤣🤦🏻‍♀️]
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THANK YOU @ycoolj & @solomon_bamiro for making this the most fun class EVER!! And @zoiii3 for creating the most amazing community 💯🖤

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These gentlemen will help you get those gains!! #tonehouse weightlifting 🏋️‍♀️

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