🚨Older Adults NEED Anaerobic Power!
💥 #Power is your ability to produce short bursts of fast, explosive movement — the kind you need to react, catch yourself, or move quickly in real #life.
⏰ As we age, power declines faster than strength, which is why training it matters.
Watch my 66-year-young client demonstrate two drills. Our focus:
✅ Controlled landings (eccentric phase)
✅ Smart progressions
🎯There are many safe power‑training variations for all abilities and ages.
Teen HIIT & Empowerment: Beyond the Workout! ⚡️
🗣️Grateful to provide a supportive, full‑body experience where every teen feels seen, heard, and empowered at the Malden Teen Enrichment Center!
🎯Some underreported—but powerful—benefits of group fitness:
🧠 Mental Health
🤝🏽Teamwork
🔥 Fun!
😅 Because when it’s fun, you keep coming back!
#YouthPower #Boston #Maldenma #fitness #teenhealth #CommunitySupport #mentalhealth #fun #groupfitness #genz #hiit
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1️⃣ Quality Over Quantity:
Moving within your current physical capacity is your superpower. Ten repetitions performed with intention and good form are more effective than twenty done with strain. Quality movement builds strength safely, reduces injury risk, and makes every rep count.
2️⃣Consistency Over Intensity:
Despite what you may see online from fitness influencers, you don’t need to “crush” a workout to see results. Engaging in physical activity two to three times per week is far more…
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effective than doing one intense session occasionally—and this consistency is key to healthy aging.
🎯Let’s stop chasing “perfection” and start building a foundation that feels empowering, sustainable, and fits your lifestyle—so you can keep going.
#healthequity #HealthyLifestyle #fitness #physicalactivity #exercise #life #coach #FitnessGoals #weightloss #aging #nsca #personaltrainer #community
Back, Posterior Delts & Cardio
Pullups:
14, 10, 8 & 6 reps
Lat Pulldown:
1. 50kg x 20 reps
2. 70kg x 10 reps
3. 90kg (198lbs) x 6 reps
4. 90kg x 6 reps
Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps
High Row:
1. 50kg x 15 reps
2. 70kg x 12 reps
3. 90kg x 10 reps
4. 110kg (243lbs) x 6 reps
(shrug)Machine Hack Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps
Lying Dumbbell Pullover:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4 32,5kg (72lbs) x 8 reps
Reversed Dumbbell Flyes (seated):
1. 5kg x 30 reps
2. 7,5kg x 20 reps
3. 10kg (22lbs) 15 reps
4. 12,5kg (28lbs) x 10 reps
Reversed Cable Flyes (crossover):
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps
Treadmill:
55 minutes, 475 calories.
#blog #bodybuilding #fitness
#Community & Connection: SPARTA Strength at the Milano Senior Center in #Melrose, MA 💪🏾
📌The Benefits of Moving Together:
✅ Physical & Mental: Regular sessions help reduce the risk of cognitive decline, functional difficulties, and isolation.
✅ #Empowerment: Movement builds the confidence needed to maintain an independent #lifestyle.
At SPARTA Strength, we focus on more than movement — it’s about laughter, connection, and healthy #aging.✨
Stability Ball Hip Thrusts: 2 Must-Try Variations 🔥
😅Watch my online rockstar client demonstrate how we use a stability ball (unstable) to complement traditional bench work (stable).
✅ Bilateral – The foundation: glute strength, core stability, and control
✅ Unilateral – The progression: balance, internal obliques, and ankle stability
Every effort counts.⭐️
#fitness #gym #nyc #boston #glute #workout #strengthtraining #exercise #health #sports
🧣This morning, as I made my way through the snow to teach SPARTA Strength, I spotted Mary—98 years young—across the street.❄️
I offered to be her personal valet, helping her navigate the snow and ice to the Malden Senior Center. She wasted no time—hopped right into class and brightened the room.😅
She’s a true inspiration. 💪🏾
#seniors #Maldenma #fitness #Inspiration #Boston #health #photography #community #smile #life
🛑 Stop Scrolling! Birthday Surprise 🎉
🎂 We wrapped up today’s SPARTA Strength Class at the Malden Senior Center with ball slams, fast feet drill—and big smiles😅! I let the crew know Josie’s birthday is Friday, and they lit up the room with a spontaneous birthday song.
📣 Drop a comment to wish Josie a happy birthday!
#MaldenMA #fitness #birthday #joy #seniors #Community #smile #life #inspirational #health #fun #boston #aging
Still recovering from rotator cuff surgery. They said no running, but walking is okay. Well then, hold my beer. Gentler Streak considered my fast walking as “running”, it is generous.
Also, jumping rope looks easy on paper, but in practice it’s torture. How did I even do this when I was a kid?
Power is for Everyone. ⚡️
Fun Fit Fact! ⏰ Did you know that as we age, we lose power (strength + speed) at twice the rate of strength alone?
⭐️Watch my amazing rockSTARs from our #Inclusive #HIIT Class in Malden take on battle ropes and ball slam variations to build power, confidence, and connection.
Why Power Training?
▪️ Faster Reaction Time = Fewer Falls
🧠 Brain Boost = Cognitive #Health Support
👊🏽 #Muscle Preservation = Fights Age-Related Muscle Loss (Sarcopenia)
😅 #Fun & Engaging
Community & Connection: SPARTA Strength 2026 💪🏾
👟Today at the Milano Senior Center in Melrose, we kicked off the year with returning friends and new faces alike.
😅The smiles and camaraderie today proved that we aren’t just building muscle; we’re building a healthier, more vibrant community.
✅No matter your pace, you belong here.
#seniorfitness #hiit #melrosema #CommunityHealth #fallprevention #fitness #health #Accessibility #seniors #exercise #Boston
The Dumbbell Front Squat with Purpose⚡️
My online rockstar client demonstrates utilizing front-racked dumbbells for a 3-second isometric hold to build raw strength and core stability. Keeping the elbows high ensures perfect upper-body posture and mimics the demands of a barbell squat clean.🏋🏽♂️
The secret to the hold? Complete breath control and bracing under tension. ⏸️💪🏾
#fitness #weightlifting #strengthtraining #Boston #nyc #gym #womenshealth #exercise #workout #coach
😊I arrived early to set up for the free community workout at the Mattahunt Community Center—and this happened:
Grateful.🙏🏽
#Mattapan #fitness #Boston #LLEGOBoston #FullCircleMomen #healthequity #mayorwu #photography
#BeTheChange #StrongerTogether
💪🏾 Today was our first Inclusive HIIT class at the Malden Teen Enrichment Center! So much positive energy, learning, and laughter 😅 in the room. Every single participant crushed new challenges.
I am so proud of these amazing youth!👏🏽
#youth #maldenma #fitness #CommunityImpact #health #exercise #boston
📣 #Boston! Free #Community #Workout This Friday💪🏾
🏋🏽♂️ In collaboration with LLEGO Boston, I’ll be leading a 50-minute inclusive workout at the Mattahunt Community Center—this Friday at 6:30 PM!
👟We’ll move through bodyweight exercises, battle ropes, resistance bands, slam balls, and more. Modifications for all levels. Focused on heart #health, strength, and emPOWERment.
➡️ To learn more and support LLEGO Boston visit: https://latinolawenforcementgroup.org/
💥 Let’s get healthy together—¡Pa’lante!
#TBT | From Then to Now 💪🏽
🗣️ 20+ years in the fitness industry—and there were times my personal journey with clinical depression and sobriety brought real challenges. The support of friends and the medical community was a lifesaver.
Now 11 years into recovery, I’m thankful for this community, for the path I’m on, and for the opportunity to keep moving forward and support others on theirs. One day at a time. 🙏🏽
#mentalhealth #recovery #odaat #health #fitness #life #Gratitude #Boston #hope
💯 My Inclusive HIIT Class in Malden is more than a workout—it’s a community!
💥Last night we kicked off my 8-week series, and it was truly inspiring to see so many smiles, high-fives, and teamwork.
🎯 From battle ropes to TRX, resistance bands, ladder drills, and ball slams—we focused on heart health, strength, and emPOWERment.
We are stronger together.💪🏾
#northshorema #Boston #HIIT #healthequity #maldenma #HeartHealth #WomenHealth #fitness #workout #StrengthTraining #Longevity
Partner training with Clemmie the rescue kitty. 🐾🎉
😸 She’s my newest fitness intern—specializing in pawsitivity and reminding me when it’s time for snack breaks. 🍪
#cats #fitness #Kittens #Snacks #humor #rescuecats #pets #exercise #catsofmastodon
📣 #Boston, Malden & beyond—let’s move! 👟
🎉I’m excited to launch my brand-new inclusive indoor group #fitness class—an 8-week #HIIT series designed to sculpt, energize, and empower every body. We kick off this week to start 2026 strong!
📍 Tuesdays at 6:00 PM | Sept 17 – Oct 22
📌 Malden, MA ( Free Parking)
💬 Know someone who’d love this? Like, share, or tag a friend—and help support local small #business.
➡️To learn more or sign up! 🔗 https://maldenma.myrec.com/info/activities/program_details.aspx?ProgramID=29926
