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Joshua J. Grenell
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Joshua J. Grenell

Joshua J. Grenell, a seasoned registered nurse with an extensive background in healthcare and fitness, unveils his holistic approach to achieving a well-rounded, healthy lifestyle. With years of experience as a healthcare professional and a gym owner, Grenell offers unique insights into the synergy between physical well-being and overall life satisfaction. Drawing from poignant encounters and personal battles—including his family’s significant history with cardiovascular disease—Grenell shares compelling narratives of resilience and transformation. His book, “Fitness First,” is not just a guide but a testament to the life-changing power of fitness, conceived from his desire to combat health issues head-on and inspire others to do the same. As someone who has witnessed the spectrum of human health from the emergency room to the gym floor, Grenell brings an unparalleled perspective on how small, consistent lifestyle adjustments can lead to monumental changes. “Fitness First” bridges the gap between knowledge and action, offering..

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2025 Murph Training Plan
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2025 Murph Training Plan

Murph is coming!   Read the post and prepare for the biggest workout of the year in Rochester, MN.  As a Progressionite, you love to hate Murph.  It is one of the longest Hero WODs and arguably the hardest.  If you have never participated in our Murph event, plan for it this year.  May 27th is the date.  Save it!  It is easily our biggest group workout of the year and probably the biggest in Rochester, MN, with up to 150 people completing the Workout in 2 hours. Here is the workout: I highly encourage you to read the story of Murph here: Lieutenant Murphy You can also watch the movie “Lone Survivor,” which tells the story. Not sure what Murph is like at the gym?  Check out this video!  Here! We do program some Murph prep in the weeks leading up to the event.  But if you want to excel, there...

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How to Get Stronger Legs
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How to Get Stronger Legs

Ever wondered how to get stronger legs? We’ve got the answer. In the fitness world, the focus often used to be placed on the upper body: pecs, delts, biceps, triceps, lats. In fact, people used to make jokes about “skipping leg day to do bench press.” But that’s a mistake. Leg strength is incredibly important in daily life, at work and in sports. And, of course, many people desire toned leg muscles, including glutes, for aesthetic value. Regardless of why you want strong legs, we can help you earn them. First, to get stronger legs you need to train them properly. That means you can’t skip leg day. When left on their own, many people don’t have a precise plan. So they end up missing training days, training some parts too often and others too little, lifting with poor technique, and doing the wrong exercises, sets and reps with the...

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What’s the Best Time of Day to Work Out?
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What’s the Best Time of Day to Work Out?

Here’s a common gym question: What’s the best time of the day to train? The short answer: It’s always a good time to work out. Most people don’t work out at all, so it’s better to train at any time than to skip a workout because the time isn’t “perfect.” These days, people are incredibly busy, and time is precious. Parents are always taking kids somewhere, shift workers are managing wild schedules, some people face long commutes before and after work, and so on. The phrase “I don’t have time” is very common. So our advice is to work out whenever you can. The time doesn’t really matter that much. But here’s a tip: it’s sometimes better to get a workout in earlier in the day so unexpected issues later on don’t throw you off track and force you to skip training. Another tip: No matter what time you plan...

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Is It Normal to Be Sore After a Workout?
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Is It Normal to Be Sore After a Workout?

If you’re thinking about starting a workout program, you might be wondering if you’ll be sore after training at the gym for the first time. The short answer: if you’ve never worked out before, some mild muscle soreness is likely, but a fitness professional can help you ease into a program so you aren’t overly sore. The good news: as you get used to working out, you won’t be as sore as often because your body will adjust to the activities you do. Very experienced gymgoers also get sore from time to time. This usually happens when they do an exercise for the first time or significantly increase the intensity of a workout by adding weight or volume or by reducing rest. While it’s true that people can work out at such extreme levels that they become ill or injured, it’s very rare—especially when people train under the supervision of...

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The Real Secret to Weight Loss
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The Real Secret to Weight Loss

Miracle diets, cleanses, crazy workout programs, strange supplements, wraps, measuring cups and scales, fasting, macro tracking—what’s the real secret to weight loss? Glad you asked—because we’ll give you the truth. No gimmicks, no-nonsense. Just the info you actually need. Here’s the real secret to weight loss: Everyone is different, so the best plan is to work with an experienced, credentialed coach who can create a food and fitness plan that will lead to steady, sustainable, long-term progress. That plan might not sound as cool as “lose 20 lb. in 20 days,” but we know that our methods work. And they help people create a new lifestyle, not just make a dramatic change they can only maintain for a month or so. “Hacks” and crash diets just aren’t sustainable and many of them create more problems than they solve—if they solve any problems at all. Over the years, we’ve seen too...

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Will Lifting Weights Help You Lose Fat?
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Will Lifting Weights Help You Lose Fat?

Many people want to lose fat—so will weight training help them do it? Yes! Lifting weights is a great way to burn fat, but here’s something else to consider first: Many people want to lose fat so they look toned and their muscles are more visible. The look they’re going for usually requires fat loss as well as a little muscle building. You build muscle through weight training. So if you have aesthetic goals, weight training isgoing to be a great tool for you. Now don’t get me wrong: 30 minutes of cardiovascular training—running, cycling, rowing, swimming etc.—will burn more calories than 30 minutes of weight training. For example, an online calorie-burning calculator estimates that a 180-lb. person will burn 410 calories through 30 minutes of cycling at moderate intensity. The same calculator estimates that the same person would burn 246 calories through 30 minutesof vigorous weight training. So conditioning...

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How to Build Muscle In Your Upper Back
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How to Build Muscle In Your Upper Back

Many people want to know exactly how to build muscle in the upper back. For some, it’s about aesthetics: They want to add size and definition to their trapezius muscles, latissimus dorsi, deltoids and rhomboids. Other people want to prevent or rehab injuries by building up the muscles of the rotator cuff: the supraspinatus, infraspinatus, teres minor and subscapularis. And then there are those who are focused on the upper back for “performance,” whether that means improved posture in daily life or sporting success. Here, we’ll tell you how to train your upper back with compound and isolation exercises. Sets and Reps First, remember that “building muscle” means different things to different people and a coach can provide the best plan based on your goals. For example, for those who want increased muscle size, 3 sets of 8-12 reps with medium loads will often do the trick. For those who...

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Does Fat Make You Fat?
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Does Fat Make You Fat?

We’ve been asked this question so many times: Does fat make you fat? The one-word answer is “no.” So why do so many people avoid fat or believe it causes weight gain? The answer is likely because the diet industry went through a low-fat craze in the ‘90s. And it doesn’t help that body fat and dietary fat share the same name. You are what you eat, right? Wrong in this case! It also doesn’t help that the word “fat” is sometimes used to describe someone who is overweight. If you combine all that, it’s easy to see why so many people avoid fat and so many products have the phrases “low in fat!” and “fat-free!” on their labels. But dietary fat isn’t a problem. It’s one of three important macronutrients. Protein and carbohydrates are the other two. Fat is just a nutrient that supplies energy and it’s a source...

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What’s the Best Exercise for Abs?
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What’s the Best Exercise for Abs?

—everyone wants to know as spring and summer roll around. Here’s the short answer: There is no single best exercise, but we’ll give you three things you can do to lose body fat, improve core strength, and increase muscle definition. HEAD: 1. Eat Right Everyone has abdominal muscles. They just aren’t visible on a lot of people. Those who have visible abs generally have lower levels of body fat…and the right genetics don’t hurt, either. If you’ve heard the saying “abs are made in the kitchen,” I’m here to tell you that’s true. For abs to be visible, you’ll have to eat food that will support your training but not higher levels of body fat. A nutrition coach can help you figure out the best plan to bring out that six pack! HEAD: 2. Do Full-Body Movements With Free Weights Some styles of training help you develop a strong core...

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Getting Rid of Fat “Right Here”: Can You Target Fat Loss?
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Getting Rid of Fat “Right Here”: Can You Target Fat Loss?

Many, many people have asked a fitness coach if it’s possible to lose fat “right here.” When they ask, they always point to a body part. It might be the belly or perhaps the legs. Some point to the area underneath the arm, and others point to the neck. All are asking if “spot reduction” works; i.e., can you choose exactly where you lose fat? The answer: No, you can’t specify which fat you lose. Doing exercises specifically for your area of concern won’t create changes in body fat at that location. For example, you won’t get rippling abs if you do 1,000 sit-ups a day. The body just doesn’t work like that. It won’t “take fat” from beside a working muscle. It will provide fuel to the muscle by using all the sources and systems available to it (there are many). Further, genetic factors influence exactly where people carry...

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5 Tips For Better Arms
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5 Tips For Better Arms

“How do I get better arms?” We get this question all the time. Sometimes it’s from people looking to build muscle in their biceps and triceps. Other times, people are looking to achieve better tone. We’ll answer the question for both crowds. Here are five things you can do to get the arms you want. Eat Properly Surprised this one is first? Don’t be: Nutrition is the foundation of everything when it comes to fitness. If you want to build larger muscles, you’ll need protein. And if you want to increase tone and definition, you’ll need to reduce body fat. To drop fat, you must have your nutrition dialed in: You can’t eat excessive amounts of food; some foods will help you accomplish your goals faster than others. We have nutrition experts who can tell you exactly how to eat for your goals, but here’s the short, general version: Prioritize...

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How Long Should My Workouts Be?
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How Long Should My Workouts Be?

If you want to get fit, lose weight or add muscle, how long do your workouts need to be? The answer will depend on who’s asking and the person’s exact goals. But here are some general guidelines. The average person who wants to improve general fitness and health can accomplish a great deal in 60 minutes. This is a nice block of time that allows for a solid warmup, specifically programmed work, and a cooldown. But that doesn’t mean you can only train in 60-minute blocks. And keep in mind that you usually won’t spend all 60 minutes “working.” Some focused people who warm up quickly and move fast find that about half an hour gives them all the time they need. A few people use even less time, but they’re rare. And some people will train for 60-120 minutes or more—think about a runner preparing for a half-marathon, for...

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Kettlebells Are a Potent Tool For Health
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Kettlebells Are a Potent Tool For Health

The Quick Facts: Kettlebell training is a form of strength training that uses a cast iron weight with a handle. Kettlebell exercises can improve strength, power, endurance, and flexibility. Kettlebells are versatile and can be used for various exercises, including swings, deadlifts, squats, snatches, goblet squats, and many others. Kettlebell training can be particularly effective for working the core, hips, and back muscles, which can improve posture and reduce the risk of back pain. Kettlebell training allows you to perform cardio and strength training in one workout, leading to improved cardiovascular fitness and endurance. Kettlebells are relatively small, easy to store and transport, and easy to learn, making them an excellent option for home workouts or for those who travel frequently. Many kettlebell exercises involve multiple muscle groups and can be performed with a dynamic, full-body movement, which can help to improve coordination, balance, and overall athleticism. Kettlebell training can...

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The Future of Health and Fitness
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The Future of Health and Fitness

“Imagine a world where your gym knows you better than you know yourself.” Isn’t that a thought to jog with? How we approach health and fitness is sprinting into the future, and it’s about time we keep pace. Technological Innovations Have you ever marveled at your smartwatch, thinking, “How does this tiny thing know I’m stressed?” Welcome to the future of wearables and tracking technology. These gadgets are not just about counting steps anymore; they’re about understanding our bodies on a molecular level. Imagine your smartwatch suggesting a workout because it noticed your stress levels spiking – cool, right? AI is not just for sci-fi anymore; it’s in our fitness routines. Personalized fitness plans? Check. Workout suggestions based on your mood? Double check. And let’s not even get started on virtual reality. Who wouldn’t want to climb Mount Everest from their living room? Nutritional Science Advances Now, what about what...

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Science-Backed Benefits of Gym Communities
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Science-Backed Benefits of Gym Communities

Introduction Gym communities offer more than just a place to exercise. They are dynamic environments that foster social connections, motivation, and a sense of belonging, all of which contribute significantly to the overall experience of their members. Recent studies highlight various benefits of participating in gym communities. As a CrossFit and community-based gym owner for 15 years, I know the role community plays in the success of fitness habits and health improvement. Life-changing behavior modification takes place in these gyms. Explaining this to new gym members and, more importantly, the uneducated public is difficult, to say the least. I am encouraged to see research on this very topic. Evidence 1. Enhanced Social Capital and Community Belongingness: Gym members, especially those in community-focused gyms like CrossFit, report higher levels of social capital and a stronger sense of community belonging. This social environment does not just foster friendships; it also enhances adherence...

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Building a Stronger Fitness Community: The Power of Progression’s Group Exercise Classes
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Building a Stronger Fitness Community: The Power of Progression’s Group Exercise Classes

Learn how Progression Fitness in Rochester, MN, group exercise classes provide motivation, proper form, variety, and a sense of community, promoting emotional well-being and business success. Group Exercise Classes: Fostering a Supportive Fitness Community The Benefits of Group Exercise Classes Group exercise classes are pivotal in building a supportive fitness community by providing motivation and inspiration from classmates and creating a supportive environment for fitness goals. Professional trainers in these classes teach proper form to prevent injury, ensuring safe and effective workouts, which is essential for fostering a supportive environment. Moreover, the variety offered by group classes prevents workout plateaus and encourages regular attendance for sustained motivation, contributing to the development of a supportive fitness community. Seniors, in particular, benefit cognitively and emotionally from engaging in group exercise programs, promoting a sense of accomplishment and reducing stress, thus contributing to the supportive environment within the fitness community. Building Community in...

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Mastering Consistency: Your Guide to Achieving Long-Term Fitness Success with Progression Fitness in Rochester MN.
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Mastering Consistency: Your Guide to Achieving Long-Term Fitness Success with Progression Fitness in Rochester MN.

Maintaining Consistency in a Fitness Journey: This article emphasizes the importance of consistency in fitness journeys and provides strategies such as setting realistic goals, tracking progress, finding social support, and leveraging technology to maintain consistency and achieve long-term success. Importance of Consistency in Fitness Journeys Consistency is paramount in achieving fitness goals and maintaining overall health. It not only brings physical benefits but also contributes to mental well-being. In fact, consistent exercise has been shown to improve mood, reduce stress, and enhance cognitive function. However, challenges such as lack of motivation, time constraints, and injury/illness can hinder consistency. To address these challenges, setting realistic and achievable fitness goals is crucial. For example, instead of aiming to lose a significant amount of weight in a short period, setting a realistic goal to lose a pound or two per week can be more achievable and sustainable in the long run. Utilizing the...

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Persist and Prevail: The Roadmap to Fitness Commitment
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Persist and Prevail: The Roadmap to Fitness Commitment

Hey all! Josh here! Sticking to a new health and fitness routine can be challenging, but research and best practices offer valuable strategies to help maintain consistency and motivation. Here are some key insights based on the latest research: Set Realistic Goals: Start with achievable, specific goals. Overly ambitious goals can lead to disappointment and dropout. Gradual progression is more sustainable. Create a Routine: Consistency is key. Schedule your workouts like any other important activity. A regular routine helps establish exercise as a habit. Find Activities You Enjoy: You’re more likely to stick with a fitness routine if you enjoy the activities. Experiment with different types of exercise to find what you like. Track Your Progress: Keeping a record of your workouts and progress can be motivating. It allows you to see improvements over time and can be a great motivator. Social Support: Engaging with a community, whether it’s a...

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The Three Pillars of Health.
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The Three Pillars of Health.

Recent research on increasing health span reveals three key things to focus on if you want to extend your time on this planet and your ability to do the good stuff. For the masses, exercise remains a calorie-burning-focused activity. They do it to ensure they stay “fit,” or they do it to attempt to lose weight, lose fat, and look good in a bathing suit. All of those things are great. But this focus on what exercise is for is killing what it can do for us. As little as ten years ago, we didn’t know just how powerful movement was on our health. Only as we began to do less and less of it did the problems associated with not moving enough become glaringly apparent. You can blame the low-fat 90s, but the sit-at-your-desk 2000s are just as much to blame for the current health crisis we are experiencing....

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