Fall is Finally Here!

But that doesn’t mean, we need to start falling!

Welcome to October, it’s Fall Prevention Month at TOA

Fall prevention is just one aspect of the training we do here at TOA, albeit a BIG one. We work on it daily; you might not notice, but daily we do. Every year one, or more, of our clients is likely to take a fall. Luckily, all have recovered and are back in the gym kicking butt. Why? Because we train for fall prevention.

“It never says: Fall Prevention on the board, are we really training for that?”

The answer is YES!

We have many tricks up our sleeves when accomplishing this goal but our favorite sneaky three exercises to help you lower your fall prevention risk are the kickstand RDL, the goblet drop squat and drop step lunges.

The kickstand RDL is one of my favorites. I can go heavy and boy do I feel the glutes the next day! In this movement, we are able to reach deeper into the hinge, training the muscles deep within our...

The Biggest Bang for Your Buck

Which exercise should be your bread and butter?

There are so many “great” exercises TOA programs. How could we ever choose a “favorite”? ;-)

Well, let’s be honest, there are a lot of favorite exercises; but, in choosing one specifically, we look for: functionality, the most strength produced and the amount of muscular recruitment.

For this we choose the SIT-TO-STAND. Yes, I know it’s your favorite too. We love the 150 sit to stand test, it’s our favorite.

The sit-to-stand is our bread and butter at TOA. There is a version of it in almost every workout.  This lift is by far the most functional. Let’s think about how, many times a day we sit down and stand up. For starters, you get out of bed and unless you’re a ninja and leaping up to start your day, you’re probably doing a sit-to-stand out of bed. Check, there’s one! Then you use the restroom, and maybe sit down to eat your...

When is it time to quit?

How much pain is too much?

“Ouch! My knee hurts! I think I should stop this workout and just rest.”

With so many joints, muscles, bones and all the connective tissues, we are bound to have some aches, pains and even some injuries. When these arise our first reaction is usually to STOP and rest. Maybe sit the workout or even week out, resting our pains.

When is it right to rest and when do we need to modify and push through?

At TOA we have a 2 and done rule. If an exercise is hurting, we make two modifications to work with the limitation. If that doesn’t work and the exercise pain persists. Then we scratch that ONE exercise. Only if the majority of exercises are hurting do we stop for the day and start again fresh with a new plan.

After all, we train WITH our limitations not AROUND them.

That’s easy enough and straight forward. However, how do we get through mentally? To let you in on some personal information, I have a knee...

Freedom… to Choose Your Workout

Not All Workouts Are Created Equal

We are halfway through the year and we are celebrating our nations birthday this month on the 4^th of July. 247 years young. Living in America comes with a lot of freedoms. The freedom of speech, the freedom of love and the freedom to pursue happiness. The best freedom of all, of course, is the freedom to choose your workout program!

You’re here at TOA for a reason. Maybe it is because you love your coach (we sure hope so!); maybe because you had a friend that trained at TOA; maybe it is located close to home or work. But there is one thing you all have in common… you’re still here, believing in TOA and working it each day at the gym.

TOA uses a specific method developed by our fearless leader, Robert Linkul, to take advantage of movement patterns and progressions. He has created a unique program design allowing us all to move forward WITH our limitations not AROUND them. Guiding us...

When is it too late to start your health journey?

It can start today, at any age.

Our family has been through a tough time lately, losing one of our patriarchs, Robert’s dad, Richard. This loss has brought reflection and insight to a question plaguing many of us.

Is it too late to start training?

The simple answer, when looking at Richard, is NO. Richard suffered from kidney disease, diabetes, and many of the common lifestyle ailments (high blood pressure, overweight, etc.). YET, once in here training, he became stronger, survived hip fracture(s), a bought of c-diff, falls, gall bladder removal and so much more.

The added muscles not only strengthened his movements, but his bones, his immune system, and his spirit to continue. He was cleaning the house, doing the grocery shopping, and of course making the 75-minute drive to his workout each week followed by his religious trip to the car wash.

The man was full of life, so late in the game after a lot of damage had been...

You are what you eat, what you drink and the environment in which you live.

How can this be and what should we do about it?

How many times have we heard the tease, “you are what you eat” in hopes of getting us mad or inspiring us to eat better (depending on who’s saying it)? This phrase is, on the surface, a foolish little pun, as I am obviously NOT the arugula salad I ate for lunch.

But, does it have any truth to it….ABSOLUTELY it does! As I eat this arugula salad, my body is breaking down the components into tiny molecules to be absorbed into my body becoming the foundation for new cells or energy needed to go on. Each bite fuels the regrowth of skin, muscle, bone and every microscopic cell that makes them up.

So, when thinking about what we eat and drink we need to be thinking about the strength we want our body to hold and the efficiency we want it to work with. This is all determined by what we put into our mouths.

Providing our bodies with...

The Cycle of a Butterfly

Do you know which stage you’re in?

As we enter spring and see all the fluttering butterflies, you may be reminded of when your kiddos were little, and you collected caterpillars in hopes they would transform into a beautiful butterfly. Maybe along the way you study the stages of growth and development: egg > caterpillar > chrysalis > butterfly.

We can apply this cycle to our lives, culminating in the beautiful emergence of a butterfly, aka: the strongest, healthiest older adult you can be. As we all emerge from winter and a pandemic we can look around and see who has emerged in what stage. Some may be sprouting as eggs, ready to start their journey to health. Some may look more like a caterpillar preparing for a long journey ahead armed with knowledge to implement. Others may be in those final stages of a chrysalis about ready to pop. Wherever we all are, we are ALL on our path to having healthy strong bodies.

What do butterflies love...

Ready to Take the Chance Outside?

A look into the emotional benefits of rucking.

March, is known for green, clovers, beer and leprechauns. But did you know March is an excellent time for new beginnings. March used to be the first month of the calendar year (until 700 BC). It is when spring comes, the sun returns, and plants start their journey for the season.

Sounds like the perfect time to begin a new journey in your life too. A time to make a new commitment. In all reality is it ever a bad time to start something new? NO!!

With warmer, longer days, lets introduce you to rucking.

If you have been with us a while you undoubtably have heard Robert talk about rucking and how the physical benefits surpass many other activities. These benefits include denser bones, stronger muscles, increased cardiovascular health, improved posture, and increased gait quality and control (stability). BUT, have you heard about the psychological benefits?

Have you ever felt frustrated, gone for a...

It’s Love Month <3

Love your body, love your mind, love your life.

Everywhere we turn we are bombarded with pink, red and hearts. Love, love love. Which also seems to be paired with excess sugar and goods.

It’s February and that means love month. At TOA love month looks a bit different than you might see at the chain stores crossing America. Instead of focusing on those we love, buying them the perfect gift to express it, covered in chocolate; we focus on self-love.

Now self-love has been a hot word in the media as of late, usually pointing you toward a new product made to make you feel and look 10 years younger.  At TOA, our self-love looks like the confidence to make the decisions that will make you live a longer, healthier, more functional life. You need to achieve three loves to make this happen: Love your body. Love your Mind. Love your life.

Love Your Body.

To achieve step number one, the trick is movement. Every single day. Get up and move. This can be a...

Happy, Happy New Year! 

With the turning of the calendar, we are in another year! How is it possible it is 2023?

Time is a funny thing; sometimes it feels fast other times it seems dog slow (although my dog is quite fast; but, I digress), yet the rate of time is constant.  

When you are young the phrase repeated to you by every “old” person is “Just you wait, next thing you know you’ll be (fill in blank here).” Every young kid follows this phrase with an eye roll, because life seems to last forever. As we get older, we realize that indeed we are promised one thing: death 

Now, that seems like a bleak outcome, a pessimistic way at looking at life. However, once you come to realize that death is inevitable you can let go and guess what? Time slows down. Knowing the end game, knowing where you are going, allows you to enjoy the ride. When you enjoy the ride, time slows down because you are living in each moment. Not in the past, not in the...