Catch up with
Coach Dilworth

Winter doesn’t have to be when your progress stalls. Yes, we move less, crave comfort food, and see the scale creep up—but that’s about habits, not a broken metabolism. With smart nutrition, consistent strength training, and daily movement, you can lose fat and build muscle all winter.

If you’ve ever felt lost or intimidated in the gym, this article breaks down a large study on gyms vs. personal training and shows how the right coaching style can make exercise feel safer, clearer, and easier to stick with, especially if you’re over 30 and getting back into fitness.

Nervous to work out after lumbar fusion or years of back pain? This post breaks down what research says about rehab after surgery—and how structured, guided strength training can help you move with more confidence, support your spine, and stay independent as you age.

Life happens - vacations, injuries, busy seasons. When you miss the gym, it’s easy to panic and feel like all your progress is gone. The truth is, strength and muscle are more “sticky” than you think. In this article, we’ll break down how fast you really lose gains during a break, how quickly they come back, and how to return to training safely and confidently.