John Smith - Fitness and Performance
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Meeting you where you are to reach your fitness, athletic performance, strength, and health goals.
Always striving to be better. Smooth pull at 335lbs. Probably the best deadlift I’ve seen him pull. We’ve been hammering technique and getting the best starting position we can and it’s showing up.
Big shout out to my online client Chris Young who is down 13lbs!
He has navigated long hours at work, garage gym workouts, and has now implemented workouts at The Gym 24/7 Fitness into his routine.
His dedication to power through and keep showing up is producing results!
If you need help with structured programming or getting in the gym reach out and let’s work together!
10/13/2026
Come to class. I made this without AI. Just like how I’ll coach you.
One thing I see people struggle with in the gym is knowing when their warm-ups end and their actual working sets begin.
And no, it’s not necessarily determined by a specific percentage of your max.
It’s determined by the purpose of the set.
Your warm-up sets are there to prepare you for the work you’re about to do.
They’re meant to:
✅ Prepare your body for heavier loads
✅ Practice technique and positioning
✅ Reinforce proper bracing and setup
✅ Help you gauge how you’re feeling that day
Your working sets, on the other hand, are where you’re intentionally accumulating the training stress needed to drive progress.
Let’s use deadlifts as an example.
Say your program calls for 3 sets of 5 reps at 405 lbs, targeting RPE 8.
Your warm-ups might look like:
* 135 × 5
* 225 × 3
* 275 × 2
* 315 × 1
* 365 × 1
* 385 × 1
Then your working sets:
405 × 5 × 3 sets
Now here’s where people get confused.
That last warm-up at 385 lbs is nearly 95% of your working weight.
So why isn’t it a working set?
Because you’re performing a single rep to prepare for your heavier sets of five, not intentionally accumulating significant training stress.
The weight alone doesn’t determine whether something is a warm-up or a working set.
The purpose, effort, volume, and role that set plays in your program matter.
And here’s another important point:
Your last warm-up shouldn’t become a workout of its own.
If you’re grinding through your final warm-up, creating unnecessary fatigue, or performing too many reps before your working sets, you may be hurting your performance before the actual work begins.
Your warm-ups should prepare you to perform, not take away from your ability to perform.
Warm up with intention.
Train with purpose.
Save your best efforts for the sets that actually matter.
10/11/2026
Had a 3rd grader make this for a bag of skittles.
Didn’t give them the skittles cause 3rd graders aren’t stronger than me.
Hire me and you can be stronger than a 3rd grader too.
FITNESS IS ABOUT MORE THAN WHAT YOU CAN DO IN THE GYM.
Think about something as simple as taking your family to Silver Dollar City.
You’re walking around for hours, climbing hills, standing in lines, carrying bags, picking up your kids, and constantly moving.
Now imagine doing all of that without feeling completely exhausted halfway through the day.
That’s where fitness comes into play.
💪 Strength training makes everyday physical tasks easier.
❤️ Cardiovascular training improves your endurance so you can stay active longer.
🏋️ Building muscle helps you maintain strength and physical independence as you age.
🚶 Improving your conditioning means you can do more without getting worn out as quickly.
The benefits of fitness shouldn’t stop when you walk out of the gym.
The goal isn’t just to lift heavier weights, run faster, or look better in the mirror.
It’s being able to enjoy your life without your physical capabilities holding you back.
Keeping up with your kids. Exploring new places. Going on vacations. Playing sports. Making memories.
We train in the gym so we can live better outside of it.
Because at the end of the day, fitness should improve your quality of life, not just your performance in the gym.
If that’s something you need help with or a journey you want to start, reach out and let’s get you moving.
10/09/2026
Here’s my non AI poster. There’s a bear.
Obviously consistency is key but life happens.
Injuries. Scheduling conflicts. Kids. Work.
These things can all get you out of the gym for a period of time. But what’s important is that when that time is up you get back in it.
Health is wealth.
If you’re having a hard time staying consistent or even getting started reach out and let’s work together!
Trust the process.
If you bury a seed and dig it up everyday to check on its progress, it won’t grow.
You have to keep it in the soil, its environment. Water it. Trust that it’s growing and what you’re doing is helping and then one day it sprouts.
Stop checking for progress everyday. Stop expecting things to have changed after one day. Trust the process and when you do the basics consistently for days, weeks, and months you’ll see the results.
10/05/2026
Another meet. Another gold medal. More PRs. Another photo where he continues to outgrow me.
I’m proud of all the hard work he puts in and for his growing ability to keep his emotions in check and listen to feedback and make on the spot corrections to be successful.
Now we train for the state championships in January!
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