We can’t wait to hear what you have to say too!
Book your first class (ON US!) to get started so you too can move better, feel better and perform better.
We heard you this spring 💪
"You'll get back into it in the fall."
Then fall comes… and you say you'll start when things settle down.
Now it's mid-May.
You've got a new job and want to get your footing before committing to a routine.
Your kid's schedule is changing every week and you don't want to lock anything in yet.
You're dealing with family stress, sickness, or just feeling emotionally drained—and training feels like one more thing on a full plate.
We get it. Life is a lot right now for many of you.
But there will ALWAYS be uncertainty.
Planning is great… until "planning" becomes the reason you never actually start.
Schedules change. Work shifts. Family needs pop up. Life doesn't wait for a perfect window.
And waiting for everything to feel settled usually just means staying stuck longer.
Most progress doesn't start with a perfect plan.
It starts with a decision, and then adjusting as you go.
You don't need to have the next 6 months figured out.
You just need a starting point.
Even small steps, done consistently, beat perfect plans that never begin.
As Madeleine L'Engle said:
"Inspiration usually comes during work, rather than before it."
Start where you are. Adjust as you go. Keep moving forward.
What happens when athletes actually learn how to move?
They:
- Accelerate faster
- Change direction more efficiently
- Play with more confidence
It shows up everywhere, in every sport.
Most athletes are strong enough, they just don't know how to use it.
That's where we come in.
Our Remote Speed Clinics & Camps are designed to:
- Teach proper mechanics
- Build real speed (not just conditioning)
- Create athletes who move differently on the field
We offer:
- One-day workshops
- 4–8 week camps for real development
All brought directly to your team or organization (or we can do this at our facility in Chelmsford, MA).
If you want to give your athletes an edge this season, apply below and we'll set up time to talk more.
#sosperformance #performancetraining #speedtraining #speedandagility #agilitytraining #athleticperformance
Some people OVERESTIMATE where they are.
Athletes with high-level skill… missing basic strength.
Adults who feel "fit"… but struggle with balance.
Some UNDERESTIMATE what they're capable of.
People hesitant to lift… now doing pull-ups with their bodyweight.
People who started too light… now pressing twice as much.
We see both all the time.
And it's not just in fitness.
Research shows most people misjudge their nutrition too, vastly under or over estimating how much they eat.
We're just not great at seeing ourselves clearly.
Both mindsets can hold you back.
When we work with our members here at SOS, the goal is never perfection.
It's awareness, consistency, and progress.
That's where guidance matters.
A good coach:
✔ Keeps you grounded in reality
✔ Pushes you when needed
✔ Helps you focus on what really works
We love helping members see where they actually are AND what they're capable of becoming.
Want some help? Let's chat!
#coaching #personaltraining #trainingtips #fitnessmotivation #startnow #strengthstartshere
Coaches… do you ever feel like your athletes should be faster, but nothing is really changing?
You're running drills, doing conditioning and athletes are putting in the time, but their speed isn't improving.
That's because speed isn't just effort…it's skill.
Most athletes have never been coached on:
- Mechanics
- Acceleration
- How to actually apply force
Our Remote Speed Camps bring that coaching directly to you.
✔ Middle & high school appropriate
✔ Built for youth teams, school teams, clubs, and more
✔ Adjustable based on sport, season, and level
Options:
- Single session (great for a tune-up)
- 4–8 week camps (real development)
If you want your athletes to actually get faster this summer (not just work harder) let's talk.
PS - we also offer in-house speed school at SOS!
#speedtraining #agilitytraining #athleticperformance #performancetraining #trainhard #trainsmart
Most teams don't have a speed problem…
They have a training problem.
- No structure
- No progression
- No real coaching on mechanics
Just drills, cones, and hoping athletes get faster.
That's why we created our Remote Speed Clinics & Camps.
We bring high-level speed and performance coaching directly to your team, school or club program.
We use proven systems that help athletes:
- Move better
- Get faster
- Build confidence
Whether it's a single session or a 4–8 week camp, we'll meet your athletes where they are and help them improve.
If you want to bring real speed training to your program this season, apply below and we'll set up a time to chat.
#performancetraining #sportstraining #speedtraining #speedandagility #athletictraining
Some basic guidelines on training around low back pain.
🛑 Before you do anything, take the advice of an experienced medical professional and try to determine the source of pain. Make sure it's nothing serious like cancer, tumors etc. 🛑
1. Avoid the mechanism of injury.
If you got hurt deadlifting, avoid deadlifting for now. No idea how you got injured? Avoid painful positions for the time being.
2 . Stay moving.
Find exercises and activities you can do with minimal pain.
3. Slow everything down.
It's not the time to focus on plyometrics or ballistic work. This doesn't mean you cannot maintain your strength. Changing tempos in your lifts can be beneficial.
4. Avoid lower back stretching in the morning.
Discs absorb more fluid overnight and you will have limited spinal mobility in the AM. If you do train in the morning, go for a walk first.
5. Focus on hip mobility and thoracic mobility.
6. "Grease the groove" with low-level core work
Bird dogs, McGill curl-ups, planks, breathing drills.
7. Walk more.
8. If pain-free but still shifting or asymmetrical, see a good physical therapist ASAP.
Don't ignore persistent movement patterns.
9. Don't rush the process of getting back to the old you. It's not worth it.
Most setbacks happen from returning to full load too soon.
10. Add in more total body isometric work.
11. Try to determine what caused the injury. Here are some considerations.
- poor movement
- excessive load
- excessive volume
- poor programming
- lack of recovery
- poor lifestyle choices
- daily habits and postures
- overall training mileage
12. Improve sleep quality and quantity
13. Figure out what positions bother you and avoid them for now.
- flexion
- extension
- compression
- rotation
- side bending
14. Improve your overall nutrition quality.
Consistent, whole-food based intake supports recovery.
15. Get tested for food sensitivities and allergies.
Many people have GI issues and low back issues at the same time.
16. Do your best to manage your overall stress.
This includes training, work, family, friends, and finances.
17. Check your ego at the door.
Don't chase PR's ri...
#trainsmart #healthyaging #lowbackpain #healthyback #backpain
Most athletes aren't slow…
They've just never been taught how to move.
Speed isn't just effort or conditioning.
It's a skill.
And like any skill, it needs to be coached, practiced, and progressed.
Things like:
✔ Mechanics
✔ Acceleration & Deceleration
✔ Force application
…are rarely taught, but they're exactly what separates average from high-level athletes.
This is what we focus on inside our speed camps here at SOS and on the road!
More coming this week on how we bring this directly to teams 👇
#performancetraining #sosperformance #performance #athletictraining #athleticperformance #coaching
To the moms who are running on broken sleep with a newborn in their arms…
To the moms looking in the mirror during perimenopause, feeling like their body isn't quite theirs anymore…
To the moms who think, "I missed my chance" because their 30s and 40s were spent raising everyone else except themselves…
This is for you.
Strength doesn't have an expiration date.
It can be yours, right here, right now, exactly as you are.
Strength isn't just muscle.
It's carrying your kid when your back is tired.
It's showing up for yourself when everything else is demanding you don't.
It's keeping it together when your parents need you to step up.
It's deciding that your body is still worth taking care of, even if it doesn't feel like the one you remember.
Your body is not a lost cause and it never will be.
It's adaptable. And it responds when you give it a reason to.
So whether you're rebuilding after babies, navigating hormonal shifts, or finally doing this for yourself for the first time…
You still get to be strong.
And if you're a mom reading this thinking you're the only one who feels like this, you're not. There are so many of us rebuilding strength in between school drop-offs, work calls, night wakings, hormone shifts, and starting over in bodies that don't always feel familiar.
Happy Mother's Day. 💖💐
#fitmom #fitnessformoms #strongmoms #momswholift #momswhorun #fitmama
Menopause can change a lot, but it doesn't have to mean decline.
With the right training and consistency, progress is still possible.
This is what 8 years of showing up looks like.
#menopause #perimenopause #strengthtraining #perimenopausetraining #healthyaging #strengthwins
