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# Fivex3 Training

Get Strong in Baltimore

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## Posts

- [Meet Leticia! Getting Stronger at 55 years old!](https://www.fivex3.com/2025/05/21/meet-leticia-getting-stronger-at-55-years-old/) - In today’s episode, Rebecca and I interview a client of Rebecca’s. Leticia started training with Rebecca about 2 months ago after her doctor recommended (for the 2nd time!!) to begin a strength training program. She was referred to Rebecca by a trainer at the gym where Rebecca trains. It was a perfect match! Leticia speaks
- [An Encouraging Story of Bone Health at Age 88](https://www.fivex3.com/2026/06/24/an-encouraging-story-of-bone-health-at-age-88/) - At 88 years old, maintaining strong bones is an important part of preserving independence, mobility, and quality of life. And despite what some people might think, one CAN continue to build bone and preserve bone density as one ages IF they start strength training. And yes, one can start a strength training program at any
- [More Bone Scan Success Stories! Meet Julie from Starting Strength Atlanta](https://www.fivex3.com/2026/04/11/more-bone-scan-success-stories-meet-julie-from-starting-strength-atlanta/) - Here is a comparison of T-Scores:
- [The Importance of Bone Density for Women: Why Early Scans Matter](https://www.fivex3.com/2025/08/22/the-importance-of-bone-density-for-women-why-early-scans-matter/) - Bone density, an often-overlooked element of women’s health, plays a critical role in our overall well-being and quality of life as we age.
- [Yet ANOTHER bone density success story!!](https://www.fivex3.com/2026/03/24/yet-another-bone-density-success-story/) - Bone density, an often-overlooked element of women’s health, plays a critical role in our overall well-being and quality of life as we age. Beginning around age 30, bone mass naturally starts to decline. The loss is slow and steady at first, often going unnoticed. By the time we are in our 40s, the rate of
- [The 15th Annual Charm City Strongwoman Contest](https://www.fivex3.com/2026/02/07/the-15th-annual-charm-city-strongwoman-contest/) - Charm City Strongwoman was born from love and loss. This contest honors my sister, Charlotte Giza, who lived fiercely through 3½ years with colon cancer before passing on February 11, 2015. She was my inspiration, my other half, and the reason this event exists.We also compete in memory of two more incredible women: Jan Avengine,
- [The 14th Annual Charm City Strongwoman Contest](https://www.fivex3.com/2025/02/24/the-14th-annual-charm-city-strongwoman-contest-2/) - This contest is held in memory of my sister, Charlotte Giza, who passed away on February 11, 2015, after 3 ½ years of living with colon cancer. She was my inspiration and my other half. This event is for her and for all strong women. Charm City Strongwoman is also dedicated to FiveX3 member Jan Avengine, who
- [Let's Talk about Incontinence, Baby](https://www.fivex3.com/2024/01/29/fivex3-radio-lets-talk-about-incontinence-baby-season-5-episode-1/) - In today's episode, Rebecca and I discuss the topic of incontinence and pelvic floor concerns. Rebecca explains the who, what, when, why and offers excellent advice about how to deal with this issue. Subjects like incontinence can be uncomfortable to talk about but we need to talk about it, just like menopause, menstruation, hemorrhoids, hernias, issues
- [Powerlifting or Strengthlifting Meet Curious?](https://www.fivex3.com/2024/01/02/fivex3-radio-powerlifting-or-strengthlifting-meet-curious-episode-7/) - Listen HERE!! In today's episode, Rebecca and I discuss what to expect leading up to a first powerlifting or strength-lifting meet. For those who are "powerlifting curious," take a listen and email us if you have questions!!!
- [What is the BEST strength program for getting STRONGER?](https://www.fivex3.com/2023/12/02/fivex3-radio-what-is-the-best-strength-program-for-getting-stronger-episode-6/) - In today's episode, Rebecca and I discuss what is the best strength program out there.... Hint: It's probably the one you can stick with! ;)
- [How Does One Learn to Get Tight?](https://www.fivex3.com/2024/02/14/fivex3-radio-what-does-it-mean-to-get-tight-season-5-episode-3/) - Here's video of Mike T. squatting - BEST SET UP EVER FOR A SQUAT!
- [What does FITNESS look like?](https://www.fivex3.com/2024/02/13/fivex3-radio-what-does-fitness-look-like-season-5-episode-2/) - In today's episode, Rebecca and I discuss the topic of "Fitness" and what makes someone "look" fit? What does fitness look like to you?
- [Recovery: Do you know how to recover between workouts?](https://www.fivex3.com/2024/03/07/fivex3-radio-recovery-do-you-know-how-to-recover-between-workouts-season-5-episode-4/) - In today's episode, Rebecca and I discuss the importance of recovery between strength sessions. What you do outside of the gym is just as important as what you do in the gym and finding a good balance between your strength sessions and any outside activities helps your performance in the gym.
- [Training with an injury or after an injury: Part 2](https://www.fivex3.com/2024/08/08/fivex3-radio-training-with-an-injury-or-after-an-injury-part-two-episode-11/) - In today's episode, Rebecca and I return to the topic of pain and how we work with our clients when they have concerns about an injury.
- [Training with an illness or after an injury: Part 1](https://www.fivex3.com/2024/07/25/fivex3-radio-training-after-an-illness-or-with-after-and-injury-whats-the-difference-part-one-season-5-episode-10/) - In today's episode, Rebecca and I discuss how we help our clients return to training after an illness or during/after and injury. There are differences in how we approach training after sickness and injuries.
- [What is YOUR Why: Part 1](https://www.fivex3.com/2024/05/23/fivex3-radio-what-is-your-why-part-onefivex3-radio-season-5-episode-5/) - In today's episode, part one of a four part series, Rebecca and I discuss finding your WHY when it comes to deciding to begin a strength training program. This is the first part of a four part series on goal setting.
- [What is YOUR Why? Part 3: Why Hire a Coach?](https://www.fivex3.com/2024/05/23/fivex3-radio-why-hire-a-coach-part-three-season-5-episode-7/) - In part three of our four part series on finding your WHY, Rebecca and I discuss when and why you might think about hiring a coach.
- [What is YOUR Why? Part 2: Action and Intention](https://www.fivex3.com/2024/05/23/fivex3-radio-action-and-intention-part-two-season-5-episode-6/) - In today's episode, Rebecca and I discuss what happens after you have figured out your WHY? Part Two is about your intention and then action...and being realistic about your schedule and time.
- [What is YOUR Why? Part 4: What Kind of Coach is the Right Coach for You?](https://www.fivex3.com/2024/05/23/fivex3-radio-what-kind-of-coach-is-the-right-coach-for-you-part-four-season-5-episode-8/) - In today's episode, Rebecca and I wrap up our Four Part Series on "Coaching" and discuss what you should look for when hiring a coach to help you. Think about your WHY and choose who may be right for you.
- [The Charm City Strongwoman Contest](https://www.fivex3.com/2024/07/06/fivex3-radio-the-charm-city-strongwoman-contest-fivex3s-annual-fundraiser-for-the-ulman-house-season-5-episode-9/) - In today's episode, Rebecca and I discuss the Charm City Strongwoman Contest, the who, what, when, where and why. I have been running this contest for 13 years, as long as I have owned the gym. It has been a staple of my gym and a way to keep my sister's memory alive. The Ulman
- [Interview with Mona Noyes: 86 years old and a Master Athlete of Aging](https://www.fivex3.com/2024/12/06/fivex3-radio-interview-with-mona-noyes-86-years-old-and-a-master-athlete-of-aging-season-5-episode-12/) - In today's episode, Rebecca and I interviewed my client, Mona Noyes, who started training a year ago at age 85. Mona is living proof that it is never too late to begin a strength training program if you want to get stronger.
- [NPR: This weightlifting gym helps older people build more than just strength](https://www.fivex3.com/2024/12/18/a-gym-with-a-mission/) - This article originally appeared on NPR. On a recent weekday morning, weightlifter Mona Noyes walks up to a platform and positions herself to deadlift, with the help of a trainer. At just over 5 feet tall with curled white hair, this 86-year-old knows what she's doing at the gym. For most of her adult life,
- [NPR Interview: Older folks build muscle and independence at FiveX3](https://www.fivex3.com/2024/12/10/npr-older-folks-build-muscle-and-independence-at-fivex3-2/) - NPR's All Things Considered came to FiveX3 to interview Emily about why strength training is key to aging well. Older folks interested in lifting weights flock to a gym in Baltimore, where the trainer has special expertise in working with people in their 60s, 70s and 80s to build strength and independence. Read the interview
- [Strength training for all ages](https://www.fivex3.com/2011/03/29/strength-training-for-all-ages/) - Older folks often think that they are too old to get into the gym and improve their physical condition. On the other end of the spectrum, parents sometimes wonder when is the right time to introduce their children to exercise. The truth is that you are never too old or too young to get stronger
- [To get stronger ladies, you gotta lift real weight](https://www.fivex3.com/2011/04/03/real-women-lift-real-weight/) - This subject has been covered to death. For a refresher, see here, here, here, here, or here. Suffice it to say that we believe that the best use of a woman's time in the gym is to lift heavy weights and train with high intensity. Unfortunately, a lot of ladies still think that hitting the
- [My Thoughts on Nutrition: Keep it Simple!](https://www.fivex3.com/2011/06/26/my-thoughts-on-nutrition-keep-it-simple/) - (I am not a registered dietician nor an expert on nutrition. These are my thoughts about what has worked for me.) We are a nation obsessed with fat. We are a nation obsessed with weight. With food. With diets. With extreme cardio. With....fill in the blank. Longer, leaner, firmer, lighter...we long for that quick fix.
- [My Back Story](https://www.fivex3.com/2011/04/24/my-back-story/) - Conquering Pain, Gaining Strength I can’t remember exactly how or when I hurt my back, but I can’t forget all the pain I was in over the years as a result. My story of recovery is one I’m proud to share. If you’re suffering from back pain and spasms that are interfering with your life,
- [Check out our new article in Baltimore's Child Magazine!](https://www.fivex3.com/2011/04/27/check-out-our-new-article-on-baltimores-child-magazine/) - We have a new article on strength training for women in the May issue of Baltimore's Child magazine. Check it out on their website. If it inspires you to train, give us a call to get started.
- [My review of the Perform Better Seminar - Saturday, April 30, 2011](https://www.fivex3.com/2011/05/03/my-review-of-the-perform-better-seminar-saturday-april-30-2011/) - If you have ever wondered what it would be like to get together with about 200 like-minded individuals, people who think just like you, who want to learn and grow as trainers, coaches, fitness enthusiasts, people who are interested in corrective exercise, mobility work, the latest foam rolling technique and how to make an impact in
- [20 Ways to Live a Healthier (and yes, longer) Life](https://www.fivex3.com/2011/05/21/20-ways-to-live-a-healthier-and-yes-longer-life/) - (These are in no particular order...but see if you can catch the theme) 1. Eat. And eat Healthy. 2. Squat. Deep. 3. Never smoke. If you smoke now, quit. 4. Laugh. A lot. 5. Eat. And choose wisely. 6. Ride a bike to work. If you can't ride a bike, get a new job so
- [Mothers are Athletes too - Happy Mother's Day!](https://www.fivex3.com/2011/05/08/mothers-are-athletes-too-happy-mothers-day/) - It's Mother's Day. A day to celebrate the woman in your life who not only gave birth to you, but taught you to look both ways before you cross the street and explained to you (okay, shrieked at you) why it was NOT okay to walk your brother like a dog and yank on the
- [Core Stability  or Let's call it what it really is - You getting stronger.](https://www.fivex3.com/2011/05/22/core-stability-or-lets-call-it-what-it-really-is-you-getting-stronger/) - Last Friday, I had the privilege of talking with a group of dancers at Towson University. My friend, Nicole Martinelle, artistic director of Deep Vision Dance Company and adjunct professor at Towson University and UMBC Dance Departments, invited me to speak to her students about core stability. She explained to me that although she speaks
- [Strongman/Strongwoman Clinic with Mike McKenna](https://www.fivex3.com/2011/07/16/strongmanstrongwoman-clinic-with-mike-mckenna/) - We are very excited to announce the first in our series of specialty workshops. On August 20th, we will have Mike McKenna lead a strongman /strongwoman clinic. Mike is the owner and head coach at McKenna's Gym. Mike is a USAW and USATF Certified Coach, a competitive Olympic lifter and strongman. Additionally, Mike is a
- [How a Girl Trains](https://www.fivex3.com/2011/06/26/how-a-girl-trains/) - I am a woman. I own a strength and conditioning facility. So, the subject of "working out" often comes up in conversation. People want to know what they should do to look and feel better. My answer is always some variation on: do your mobility work, lift heavy weights, and do some short, hard conditioning.
- [Move Better. Then Move More.](https://www.fivex3.com/2011/07/10/move-better-then-move-more/) - We want to move, we should move, but when we move our options are limited by our abilities to move well. We bounce between a minimal training effect, nagging injuries and idle times when we become sidelined by our movement problems, tuned into injuries and flare-ups. Quality exercise requires a minimal investment of time and
- [Wouldn't we all feel great if everyone...](https://www.fivex3.com/2011/07/24/wouldnt-we-all-feel-great-if-everyone/) - Recently, I read a letter to the editor in The Baltimore Guide about some very basic things that people could do to make life just a little better for themselves and their neighbors. Things like "Actually come to a full stop at stop signs" and "Take their shopping carts back to the store entrance." I
- [Top FiveX3 Training Exercises for a Flat Belly ;-)](https://www.fivex3.com/2011/07/10/top-five-exercises-for-a-flat-belly/) - Now that summer is here, I can share my top five exercises for a flat belly: Close the refrigerator. Squat. Deadlift. Pushup. Farmer walk. Bonus exercise: Make sure that refrigerator is still closed ;-)
- [How A Girl Trains: Part II](https://www.fivex3.com/2011/08/06/how-a-girl-trains-part-ii/) - Right now my training program consists of the big lifts - squat, deadlift, press (bench is a work in progress - no video to show just yet but coming soon..). My assistance work focuses primarily on Romanian deadlifts, glute bridges and hip thrusts, body rows, push ups, chin ups (for all upper body lifts), lunges
- [Bottom's Up!](https://www.fivex3.com/2011/07/24/bottoms-up/) - Today, I would like to show you two pictures of myself. Taken exactly twelve months apart. In the first picture, notice the sunken eyes and chicken arms. Focus on the flat, almost non-existent butt. I was trying my best to look sexy. Ugh. I am pretty thin in this picture. About 130 pounds, which is
- [Training Germaine](https://www.fivex3.com/2011/09/09/training-germaine/) - For the past 10 weeks, I have had the pleasure of training one of the most determined and hard working women I have ever met. She isn't an athlete. She is not a figure competitor. She is not an on-and-off trainee, someone who tries it for a little while, cancels a few times and then
- [Review and Video of Strongman/Strongwoman Clinic](https://www.fivex3.com/2011/08/23/strongmanstrongwoman-clinic/) - The difference between the impossible and the possible lies in a person's determination. - Tommy Lasorda Strength. Power. Determination. Effort. Skill. We all have the ability to be strong. We all have the power to change our lives and to change people's lives. This past Saturday, we had the pleasure to change people's lives through
- [Everybody can do a great pushup.  Here's how.](https://www.fivex3.com/2011/09/05/everybody-can-do-a-great-pushup-heres-how/) - Push-ups, sit-ups, and a strict diet of raisins. That's my plan. Jack Black It took me a long time to understand how to do a push up correctly. Everyone has their opinion of how to teach a push up. To be absolutely honest with you, I actually learned how to correctly perform a push up
- [Sometimes it takes a 4 year old to remind us that PLAY is good.](https://www.fivex3.com/2011/08/30/sometimes-it-takes-a-4-year-old-to-remind-us-that-play-is-good/) - The world is too much with us; late and soon, Getting and spending, we lay waste our powers; Little we see in Nature that is ours; We have given our hearts away, a sordid boon! This Sea that bares her bosom to the moon, The winds that will be howling at all hours, And are
- [What's in a name:  Welcome to FiveX3 Training.](https://www.fivex3.com/2011/02/15/whats-in-a-name-welcome-to-fivex3-training/) - Five sets of three. Three sets of five. Whichever way you read it, FiveX3 spells strength. Low reps and high weights is how damn near everybody who is strong got there in the first place. We chose our name very carefully. It reflects our training philosophy and our goals. In sports, as in life, strength
- [Fivex3 Training Specialty Workshop w/Shauna Harrison](https://www.fivex3.com/2011/10/11/fivex3-training-specialty-workshop-wshauna-harrison/) - A Fivex3 Training Specialty Workshop To benefit the Susan Cohan Colon Cancer Foundation Sunday, October 30, 2011 After the resounding success of our Strongman Clinic this past August, we are pleased to announce our second specialty workshop. We are very excited that Shauna Harrison, of Equinox Fitness, as well as Be Yoga, Xplore Yoga and
- [Strong is the new Black...or have you not heard?](https://www.fivex3.com/2011/09/20/strong-is-the-new-black-or-have-you-not-heard/) - My goals have certainly changed over the years. To become a professional dancer. (Check.) To become a hairstylist. (Only on myself.) To become a Marine.(Say what???) And one very specific goal that was always there, in the back of my mind....always. To be thinner. To be thinner. To be thinner. As a dancer, one spends
- [How the Fitness Industry Talks to Women](https://www.fivex3.com/2011/10/13/how-the-fitness-industry-talks-to-women/) - Flirty Girl Fitness. Bad Kitty Sassy Fitness. Yoga Booty Ballet. It is enough to make your head spin. What do all of these "fitness classes" have in common? "Extertainment". As a fitness manager once told me when I was teaching cycle classes, "You are here to entertain." Actually, I'm not. I'm sorry, but if you
- [Emily's Training Log](https://www.fivex3.com/2011/10/06/emilys-training-log/) - I have decided to share my training logs with you so you get an idea of exactly what I do when I am not teaching or training clients. Aside from a few additions to my program, how I train is how I train others. Big compound exercises, pushing and pulling variations, single leg work, corrective
- [Excuses are...](https://www.fivex3.com/2011/10/27/excuses-are/) - Excuses are the nails used to build a house of failure. ~Don Wilder and Bill Rechin As coach Dan John likes to say, "If it is important, do it everyday." I believe in these words. It is important to brush our teeth to prevent tooth decay, so we do it every day. (I should add
- [Sometimes you just need to take a break: My Training Log from 11/1-11/6](https://www.fivex3.com/2011/11/15/sometimes-you-just-need-to-take-a-break-my-training-log-from-111-116/) - This month I am keeping things simple. Since the end of September, I have been struggling a little with defining my goals, which is causing me to be a little ADD with my program. I am not alone. Those of us who train on a weekly basis get so caught up in trying X and
- [Tiny dancer...who now lifts weights.](https://www.fivex3.com/2011/11/05/tiny-dancer-who-now-lifts-weights/) - My mother put me in a dance class when I was about 4 years old. She wanted to buy ballet slippers so badly. She thought I would look adorable. I am sure I did. At age 8, I was getting a little bored with ballet and my mom was getting a little tired of running
- [Our Specialty Workshop to Benefit the Susan Cohan Colon Cancer Foundation](https://www.fivex3.com/2011/11/05/our-specialty-workshop-to-benefit-the-susan-cohan-colon-cancer-foundation/) - On Sunday, October 30, 2011, 16 people braved the chilly morning to join Shauna Harrison and myself for a Muscle and Flow/Basic Training Specialty workshop to benefit the Susan Cohan Colon Cancer Foundation at Fivex3 Training. Unfortunately, the heat decided NOT to work that morning (ugh!), but no one seemed to care! Everyone came bundled
- [Training Log - 10/25-10/30](https://www.fivex3.com/2011/11/05/training-log-1025-1030/) - Training Log - 10/25-10/30 I usually train on Tuesday, Wednesday, Friday and Sunday. Now that I am dancing again, my body cannot handle the volume that I was used to before. So, I am being smart about it. The week before last was a performance week. I had a dress rehearsal on Thursday, October 20
- [Age is only a number](https://www.fivex3.com/2011/12/08/age-is-only-a-number/) - "Age is an issue of mind over matter. If you don't mind, it doesn't matter." Mark Twain About a month ago, I wrote a blog post about the plight of the fitness industry - How the Fitness Industry Talks to Women. It was quite a popular post among men and women alike and for the
- [Fivex3 Training 1st Holiday Party and Feats of Strength!](https://www.fivex3.com/2011/11/26/fivex3-training-1st-holiday-party-and-feats-of-strength/) - Please join us on Sunday, December 18 from 1-4pm for our first Fivex3 Training Holiday party and Feats of Strength! We will celebrate our first five months open with an afternoon of strength challenges! Food, drink and a few sled drags to round out the day! Admission is FREE but we would love it if
- [Let us be thankful for......](https://www.fivex3.com/2011/11/23/let-us-be-thankful-for/) - It is that time of year again. The holidays. For some of us, they want to make us scream and run away, hide under a table somewhere and never come out. For others, it is a time to take a break from all the hustle and bustle of the year and make time for our
- [Client Profile for January: Chiachung and Jair](https://www.fivex3.com/2012/01/14/client-profile-for-january-chiachung-and-jair-lee/) - This is the first of our Client Profile posts. Each month, we will recognize a client's or clients' achievements. There are so many awesome people here at Fivex3 Training that it was difficult to choose the first client to profile. We decided to choose a couple who have made some truly outstanding gains in the
- [Personal Defense Readiness Seminar with Steve Wakefoose](https://www.fivex3.com/2012/01/01/personal-defense-readiness-seminar-with-steve-wakefoose/) - We are very excited to announce our third specialty workshop at Fivex3 Training and the first workshop of the New Year! On Saturday, February 18, 2012, we will host our first self-defense seminar based on Tony Blauer's S.P.E.A.R System and Personal Defense Readiness program. Instructor Steve Wakefoose will lead the workshop. Steve is the founder
- [Strength Comes from Within](https://www.fivex3.com/2011/12/22/strength-comes-from-within/) - "Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength." Dr. Robert Anthony My sister was diagnosed with colon cancer in September. You can read about her story here. She is 35 years old. She
- [Moving better=Moving more!](https://www.fivex3.com/2012/02/03/moving-bettermoving-more/) - I teach people how to move. I help them understand why their bodies move the way they do, why moving this way makes their knees hurt but moving this way doesn't. I give them the tools that will help them continue to move better. Then once they are moving better, I can then teach them
- [2012 is here....are you ready?](https://www.fivex3.com/2012/01/08/2012-is-here-are-you-ready/) - In years past, my New Year's Resolutions were always the same. Cut the cheese. Lose weight. Get a boyfriend. (?????) And of course the usual, "I will not eat ________, __________ and ____________." Booooring.....and senseless. But then again, I had no real plan and no real goal to focus so of course my resolutions were
- [What is going on inside commercial gyms?](https://www.fivex3.com/2012/02/10/what-is-going-on-inside-commercial-gyms/) - I have a number of clients that come to me from commercial gyms. They tell me that they "work out regularly"; some of them say they "have worked with a trainer." One of them worked with a trainer for several years before coming to me. What do they all have in common, you ask? Well,
- [Client Profile for March: Lucy](https://www.fivex3.com/2012/03/03/client-profile-for-march-lucy/) - Do or do not, there is no try. - Yoda When it comes to training clients, I think kids are the best. They will DO anything you ask. You hand them a weight and they take it, no questions asked. You tell them "Today, we are going to do jumping jacks and they look at
- [Review of the Personal Defense Readiness Seminar](https://www.fivex3.com/2012/03/04/review-of-the-personal-defense-readiness-seminar/) - “Real fights, happen in the space of a phone booth.” - Tony Blauer On Saturday, February 18, 2012, Steve Wakefoose of Providence Combatives took 10 individuals ages 11 to 66 and made us more dangerous than before. Enter Tony Blauer's Personal Defense Readiness Seminar, based on the S.P.E.A.R. SYSTEM™, which is the first genetically, and
- [Fivex3 Training Special Yoga Class w/Shauna Harrison](https://www.fivex3.com/2012/04/30/fivex3-training-special-yoga-class-wshauna-harrison/) - We are pleased to announce a special class in May! We are very excited that Shauna Harrison, of Equinox Fitness, as well as Be Yoga, Xplore Yoga and the The Yoga Studio, in the San Francisco Bay area, is back! Shauna is a former Baltimore resident, as well as a dynamic and creative fitness professional.
- [Celebrating ONE year of Strength and Conditioning at Fivex3 Training!](https://www.fivex3.com/2012/05/25/celebrating-one-year-of-strength-and-conditioning-at-fivex3-training/) - One year ago, June 18, 2011, we opened our doors, and what a year it has been! Amazing how time flies when you are having as much fun as we are doing what we love best: Making YOU STRONG! :-) Thank you for all of your support and encouragement!!! We could not be here without
- [And we thought it could not get any worse.....](https://www.fivex3.com/2012/06/13/and-we-thought-it-could-not-get-any-worse/) - In an interview with USA today about 4 days ago, Katie Bayne, Coca-Cola's 45-year-old president of sparkling beverages confirmed what most of us have been thinking all along: Coca-Cola does not give a s**t about you or your health. The interview was conducted in response to Mayor Bloomberg's proposal to limit to 16 ounces the
- [Eating right is not rocket science. So why is it so hard for so many to lose weight?](https://www.fivex3.com/2012/05/28/eating-right-is-not-rocket-science-so-why-is-it-so-hard-for-so-many-to-lose-weight/) - We're in a situation now where weight and extreme weight and heart disease is the biggest killer in this country today. Jamie Oliver FACT: In the United States in 2010, over 63% of people are overweight or obese. I have a secret. I am addicted....to the salad bar at Whole Foods. If you gave me
- [Empower yourself ladies. Use a barbell. Part I.](https://www.fivex3.com/2012/07/09/empower-yourself-ladies-use-a-barbell-part-i/) - “The strength of a woman is not measured by the impact that all her hardships in life have had on her; but the strength of a woman is measured by the extent of her refusal to allow those hardships to dictate her and who she becomes.” C. JoyBell C. About one month ago, I emailed
- [Empower Yourself Ladies. Use a Barbell. Part II: Meet Karla](https://www.fivex3.com/2012/07/18/empower-yourself-ladies-use-a-barbell-part-ii-meet-karla/) - "The most effective way to do it, is to do it. - Amelia Earhart." In Part I of "Empower Yourself Ladies. Use a Barbell," we met many of my awesome female clients who talked about why they train for strength. Their honesty and passion shone through and their feelings about why they train this way struck
- [You too can make healthy food choices: I promise!](https://www.fivex3.com/2012/06/18/you-too-can-make-healthy-food-choices-i-promise/) - Disclaimer: I am not a registered dietician nor an expert on nutrition. These are my thoughts about what has worked for me. However, I am currently studying for a nutrition certification through Precision Nutrition which will help me better understand food and our relationship to food and weight loss so I can better serve my
- [I. LOVE. KALE.](https://www.fivex3.com/2012/06/16/i-love-kale/) - KALE. My new favorite food. :) I put this in my egg scramble in the morning and I always add the garlicky kale from the Whole Foods salad bar to my salad when they have it available. Lately, I have hopped on the green smoothie train and now have a great breakfast smoothie that I
- [Charm City Strongwoman Contest](https://www.fivex3.com/2012/07/17/charm-city-strongwoman-contest/) - We are thrilled to announce our next special event: A Charm City Strongwoman Contest! The contest will take place on Sunday, August 19 from 10 - whenever. There will be three competition classes: Fun (beginner level), Advanced (exercise/ strength train regularly), and Pro (two classes: lightweight (under 150) and heavyweight) (n.b. The meet directors reserve
- [Strongwoman Training Clinic, Sunday, August 12, 2012](https://www.fivex3.com/2012/08/01/strongwoman-training-clinic-sunday-august-12-2012/) - In conjunction with our Strongwoman contest on August 19, Fivex3 Training will be holding a training clinic on Sunday, August 12, 2012 from 10am - 2pm for any women that have entered the meet or are on the fence about entering. This clinic will go over all the events with the actual equipment that will
- [Strength in Numbers: Review of the 1st Annual Charm City Strongwoman Contest](https://www.fivex3.com/2012/08/25/strength-in-numbers-review-of-the-1st-annual-charm-city-strongwoman-contest/) - When a woman rises up in glory, her energy is magnetic and her sense of possibility contagious. Marianne Williamson One day. Twenty-one women. Five events. Thousands of memories. On Sunday, August 19, 2012, Fivex3 Training and Mike McKenna (of McKenna's Gym, New Park, PA), hosted the 1st Annual Charm City Strongwoman Contest in Baltimore, MD.
- [Homemade Granola and how you can (should) make your own](https://www.fivex3.com/2012/08/26/homemade-granola-and-how-you-can-should-make-your-own/) - “True healthcare reform starts in your kitchen, not in Washington” ~Anonymous What an awesome quote. I discovered it as I was searching for a good opener for this post. I have been diligently going to the Farmer's Market every Sunday and we are continuing our ritual of food preparation for the week. It feels so
- [Real Work. Real Results. Real People.](https://www.fivex3.com/2012/09/23/real-work-real-results-real-people/) - It has been an incredible first year at Fivex3 Training, and I am lucky to work with a group of dedicated, supportive, friendly and strong men, women and children.....my awesome clients. They know how to work hard and break a real sweat. They are okay with stepping outside their comfort zone, and they always walk
- [A Photo Speaks a Thousand Words](https://www.fivex3.com/2012/12/07/a-photo-speaks-a-thousand-words/) - My mother always told me that if I had nothing nice to say about someone, I should keep to myself. Unfortunately, not everyone had a mother like mine. ;( Awhile back, I read an article on the NPR Facebook page about an artist named Julia Kozerski who decided that after her wedding in 2009, she
- [Eat smart. Train smart.](https://www.fivex3.com/2012/10/22/eat-smart-train-smart/) - Tell me what you eat, and I will tell you what you are. Anthelme Brillat-Savarin Food Diary 4/4/98 Bowl of cereal w/banana and strawberries 8:00am Sushi rolls, 1 banana, 1 grapefruit 2:00pm - 4:00pm Miso soup, sushi 5:30 pm Grapes, 1 oatmeal cookie, 1 pastry, more grapes, 1 small bran muffin 11:00pm - 12:30am 4/10/98
- [De Franco 3D Band pull aparts - A new twist on a classic](https://www.fivex3.com/2012/09/30/de-franco-3d-band-pull-aparts-a-new-twist-on-a-classic/) - I love band pull a parts. Seriously, I really do. Just ask my clients. I do them. My clients do them. If I had a dog, I would train my dog to do them. That's how much I love band pull aparts. And whenever I introduce them to a new member in one of my
- [Let us be thankful for....strength and family. (Updated 2017)](https://www.fivex3.com/2012/11/22/let-us-be-thankful-for-strength-and-family/) - I wrote the piece below in November of 2012, one year after my sister had been diagnosed with Stage 3 Colon Cancer. She had surgery, went through her chemo treatments and was pronounced cancer free the following year. We thought it was over. She thought it was over. 7 months later in June of 2013,
- [Letter to a Client or Why I don't believe in Barre Classes](https://www.fivex3.com/2012/11/26/letter-to-a-client-or-why-i-dont-believe-in-barre-classes/) - A few weeks ago, I received an email from one of my clients who inquired about a barre class that I used to teach when I worked as the school director at a dance studio. She wanted to know if I had any interest in running this class again. Here was her email: Hi Emily,
- [Why Warm up?](https://www.fivex3.com/2012/12/09/why-warm-up/) - I am keeping this post short and to the point. You need to warm up before you train. The end. But seriously. You need to warm up. Yeah, I know, you are all gung ho about getting right into your lifting. And I want you to get in and get out. I want you to
- [The Best Kept Secret: Trap Bar Deadlifts](https://www.fivex3.com/2013/02/04/the-best-kept-secret-trap-bar-deadlifts/) - “There is no easy way to do a deadlift – no way to cheat, which explains their lack or popularity in most gyms around the world.” – Mark Rippetoe For the past month, my husband and I have been watching replays of the World's Strongest Man on YouTube. We watch all the heats (if they
- [Turkey burgers, brussels sprouts and chocolate chip pancakes](https://www.fivex3.com/2012/12/04/turkey-burgers-brussels-sprouts-and-chocolate-chip-pancakes/) - “Ask not what you can do for your country. Ask what’s for lunch.” Orson Welles Whenever my nephew spends the weekend with us, we always go out for breakfast Sunday morning. It is our Sunday morning ritual with him. Usually, we go to Slainte, an Irish pub in Fells Point. Great brunch. However, I wanted
- [To New and Stronger 2013](https://www.fivex3.com/2012/12/31/to-new-and-stronger-2013/) - “With the new day comes new strength and new thoughts.” Eleanor Roosevelt 2013. By tomorrow, 2012 will be just a distant memory. But I will not forget this past year that quickly. It was the year my sister fought her battle with colon cancer. And won. Boom! It was the year that my family grew
- [A New and Better Butt? Why not a STRONGER Butt?](https://www.fivex3.com/2013/01/18/a-new-and-better-butt-why-not-a-stronger-butt/) - I don't get women into my gym by promising them a great ass. They acquire their awesome asses as a result of doing goblet squats, split squats, kettlebell swings, step ups, reverse lunges, deadlifts...you get the picture. I don't promise them "toned" arms. But they end up with awesome arms from push ups, rows, chin
- [Good Eats: Protein Pumpkin Bars](https://www.fivex3.com/2013/03/07/good-eats-protein-pumpkin-bars/) - I have re-discovered pumpkin. But don't you eat pumpkin pie at Thanksgiving, you may ask? To be honest with you, I am not a huge fan of pie (GASP!) so at Thanksgiving, you won't find me chowing down on a slice of pumpkin pie or apple pie, even if my baking fool of a brother-in-law
- [My struggle living with a food obsession](https://www.fivex3.com/2013/02/18/my-struggle-living-with-a-food-obsession/) - February is Eating Disorder Awareness Month. Not a very pleasant topic to talk I know but a subject that is important to many. Monika Volkmar of the Dance Training Project reached out to her readers and clients to share their stories this month. I decided to write mine and share it with her. I wasn't
- [Stay Strong and Carry On.](https://www.fivex3.com/2013/03/08/stay-strong-and-carry-on/) - "It's not knitting class." No, it's not knitting class and to put it bluntly, we do a crap load of carries here at Fivex3. We walk with dumbbells. We carry kettlebells. We pick up sandbags. The other night, one of my guys picked up one of our benches and carried it around a bit. Basically,
- [Good Eats Guest Post: Orange Cake](https://www.fivex3.com/2013/04/01/good-eats-guest-post-orange-cake/) - This Good Eats post is a guest post courtesy of one of my clients, Shannon. She is a baking fiend and knows how to make a mean gluten-free cake. ;) “The only way cheese is dessert is when it's followed by the word cake.” Michele Gorman, Single in the City Finally! Here it is. I’ve
- [Strength Training Workshop for Ladies Only - Sunday, March 24, 2013](https://www.fivex3.com/2013/03/07/strength-training-workshop-for-ladies-only-sunday-march-24-2013/) - Hey ladies!!! Do you want to be stronger? Do you want to build a firmer body? Do you want to earn your pizza? ;) Have we got a program for you!!! On Sunday, March 24, Fivex3 Training will host a FREE Strength training workshop for ladies only. The workshop will run from 10am - 12pm.
- [Good Eats: Perfect Roast Chicken](https://www.fivex3.com/2013/03/14/good-eats-perfect-roast-chicken/) - "I always give my bird a generous butter massage before I put it in the oven. Why? Because I think the chicken likes it -- and, more important, I like to give it." Julia Childs My husband and I are always trying to look for new ways to eat chicken. And if you know us,
- [Keep it Simple. With training. With eating. With life.](https://www.fivex3.com/2013/05/22/keep-it-simple-with-training-with-eating-with-life/) - My motto when it comes to training? Keep it simple. Stay consistent. It's great to want to try new things, but the more consistent you are with your strength goals, the stronger you will get. When I was younger, I used to complain to my mom that I was bored. She would look at me
- [Good Eats Guest Post: Mediterranean Lettuce Wraps](https://www.fivex3.com/2013/04/17/good-eats-guest-post-mediterranean-lettuce-wraps/) - This guest post comes from one of my clients, Harper Kubicek. And even though I now know that she reads Shape Magazine, I still think she is awesome. ;-) Truth be told, I have a subscription to Hers:Muscle and Fitness. We all have our weaknesses. ;-) I know Emily will probably shake her head
- [Training for the Ulman Cancer Fund Half/Full Triathlon or Why I started running again](https://www.fivex3.com/2013/05/06/training-for-the-ullman-cancer-fund-halffull-triathlon-or-why-i-started-running-again/) - One month ago, I started running. From what, you might ask? Ahhh, yes, you would be right to ask that question because, well, I don't run. I used to run. I ran quite a bit when I was 22 years old and living in NYC. I had a girl friend who ran a lot and
- [Please. Stand up straight.](https://www.fivex3.com/2013/05/22/please-stand-up-straight/) - Ladies. Please. Stand up straight. Now. I see them all the time. Young women. Walking, jogging, sitting, talking on their phones. All of them slumped over, their shoulders dropped, their necks poking out like chickens. The other day, I was driving down the street and two women were crossing the street in front of me
- [Good Eats: Protein Oatmeal Pancakes (Banana or Pumpkin)](https://www.fivex3.com/2013/05/08/good-eats-protein-oatmeal-pancakes-banana-or-pumpkin/) - The laziest man I ever met put popcorn in his pancakes so they would turn over by themselves. W. C. Fields I love food. Not going to deny it. No, I am not a foodie. I don't really spend time trying out new recipes or hitting up every new restaurant that pops up. I just
- [It's Finally Here!! The 2nd Annual Charm City Strongwoman Contest](https://www.fivex3.com/2013/05/15/its-finally-here-the-2nd-annual-charm-city-strongwoman-contest/) - THE FUN GROUP AND THE ADVANCED GROUP ARE BOTH FULL. PLEASE EMAIL EMILY AT emily@fivex3.com TO GET ON THE WAIT LIST/ALTERNATE LIST FOR THE FUN OR ADVANCED GROUP. PLEASE EMAIL EMILY FOR MORE INFORMATION AND TO CHECK BACK TO SEE IF THERE ARE ANY CHANGES TO THIS ANNOUNCEMENT. It's here ladies! The 2nd Annual Charm
- [It's Hard to be You Sometimes. But it doesn't have to be.](https://www.fivex3.com/2013/07/09/its-hard-to-be-you-sometimes-but-it-doesnt-have-to-be/) - “Labels are for filing. Labels are for clothing. Labels are not for people.” Martina Navratilova A few weeks ago, I got sucked in to watching videos about young women who are anorexic. ;( I know, why would I let this happen, you are asking yourself. Not a great topic to talk about, is it? All
- [Strong Booty=Strong Body: A Review of Strong Curves](https://www.fivex3.com/2013/04/03/strong-bootystrong-body-a-review-of-strong-curves/) - "Every strength coach I've ever been around, it's glute, glute, glute -- always, always, always. It's a broken record. I can't tell you how many times I've heard the phrase 'You want to look better going than coming.' " Titans Quarterback Matt Hasselbeck And why not? Why do NFL players run the way they do?
- [A stronger body is a healthier body.](https://www.fivex3.com/2013/07/09/a-stronger-body-is-a-healthier-body/) - “No matter who you are, no matter what you did, no matter where you've come from, you can always change, become a better version of yourself.” Madonna 6/25/2008 Measurements 37 1/2" Chest 29'" Waist 38 1/2" Hips 24 1/2 Upper thigh 16 1/2 " Calf 11 3/4" Arm Weight: 141.8 lbs Body fat: 27%
- [Update on our training for the Ulman Fund Triathlon. Now we are training for life.](https://www.fivex3.com/2013/08/01/update-on-our-training-for-the-ulman-fund-triathlon-now-we-are-training-for-life/) - My sister is amazing. She was diagnosed with Stage 3 colon cancer in September of 2011, had surgery in October, started chemo in November. She finished chemo in July of 2012, volunteered at the Ulman Cancer Fund for Young Adults Half-Full triathlon in October, the anniversary weekend of her surgery, and then immediately following the
- [Supplements: To take or not to take?](https://www.fivex3.com/2013/07/25/supplements-to-take-or-not-to-take/) - I get asked a lot of times from my clients about supplements. What do you take? What kind do you like? Is it worth taking supplements? Believe me, this is not an easy answer. We are all different and our needs are different. Some of us may need more iron in our diet. Others
- [We lie Down. We get Up. Do you?](https://www.fivex3.com/2013/08/19/we-lie-down-we-get-up-do-you/) - Lie down. Get up. Every day. We do a lot of getting up and down here at Fivex3 Training. It's just routine by now. We lie down. We stand up. We squat. (We squat a lot.) We get into half kneeling positions practically Every.Single.Class. I don't think we ever sit...unless maybe we are stretching at
- [Good Eats: Peaches and Cream Omelet](https://www.fivex3.com/2013/08/02/good-eats-peaches-and-cream-omelet/) - “You CAN make an omelet without breaking eggs. It’s just a really bad omelet.” - Steven Colbert I have a confession. I really love eggs. Recently, I shared an article on my Facebook page about whether eggs are healthy or not. You can read about it here. Poor eggs. They get such a bad rap.....and there
- [How to Carry your husband out of a Burning Building](https://www.fivex3.com/2013/08/11/how-to-carry-your-husband-out-of-a-burning-building/) - Disclaimer: "This is not meant to be the literal solution if your house is on fire." ;-) This is a post about why it is good to be functionally strong. As some of you may remember, I recently had someone comment on my blog post about barre classes, telling me I was "completely wrong". You
- [Good Eats: Precision Nutrition Super Shakes](https://www.fivex3.com/2013/08/21/good-eats-precision-nutrition-super-shakes/) - The other day, I posted an article/video from Dr. John Berardi of Precision Nutrition on my Facebook page about Super Shakes. You can watch the video here. I thought I would follow up with that post with this Good Eats Post about three different Super Shakes that are just awesome and straight out of the
- [Inchworms and Spiders and Bears, Oh My! Why We crawl and You Should Too](https://www.fivex3.com/2013/08/25/inchworms-and-spiders-and-bears-oh-my-why-we-crawl-and-you-should-too/) - In addition to all of our lying down and getting up, we also do a fair bit of crawling on the floor. Inchworms, bear crawls, spider crawls, monkey hustles. It doesn't really matter what you call it. Just get down on the floor and move across the room. You may be asking yourself, "Why Crawling"?
- [Breakfast: To Eat or Not to Eat? That is the question.](https://www.fivex3.com/2013/08/28/breakfast-to-eat-or-not-to-eat-that-is-the-question/) - Last week, I posted an article called 5 Reasons to Skip Breakfast on my Facebook page. You can read the article here. The article was written by Dr. John Berardi, founder of Precision Nutrition. As many of you may know, I am a Precision Nutrition Level One Coach. ;) As someone who has had a
- [Baby's Got Back! And you can too.](https://www.fivex3.com/2013/11/11/babys-got-back-and-you-can-too/) - As many of my clients know, I am a HUGE fan of training the posterior chain. And thanks to Bret Contreras, also known as "The Glute Guy," I am never without new ways of thinking about the glutes. There is a running joke at my gym that EVERYTHING is about the glutes. As I tell
- [The 2013 2nd Annual Charm City Strongwoman Contest: There is always Strength in Numbers](https://www.fivex3.com/2013/10/28/the-2013-2nd-annual-charm-city-strongwoman-contest-there-is-always-strength-in-numbers/) - “We are only as strong as we are united, as weak as we are divided.” J.K. Rowling And united we were. On Sunday, September 15, 2013, Fivex3 Training of Baltimore, MD and McKenna's Gym of Red Lion, PA, hosted the 2nd Annual Charm City Strongwoman Contest in Baltimore, MD to benefit the Susan Cohan Colon Cancer
- [Training for Life: Charlotte's Story](https://www.fivex3.com/2013/10/18/training-for-life-charlottes-story/) - A sister can be seen as someone who is both ourselves and very much not ourselves - a special kind of double. ~Toni Morrison "Ha! how many times can this change??? Although, I think we have it now. I really hope that I will be running/ walking with you for that 6.5 miles so that
- [Now you see me. Now you don't.](https://www.fivex3.com/2013/11/18/now-you-see-me-now-you-dont/) - Last November, I wrote the post below about my own experiment with being photoshopped. After seeing Buzz Feeds recent video about photoshopping, I thought it might be a nice time to re-post the article as a reminder that photoshop is not REAL. YOU are real. Four women were asked by Buzz Feed if they would
- [Think you are too old to start getting strong? Think again.](https://www.fivex3.com/2013/12/02/think-you-are-too-old-to-start-getting-strong-think-again/) - You can't help getting older, but you don't have to get old. George Burns Read more at http://www.brainyquote.com/quotes/keywords/getting_older.html#8ib2iLIg2Q9vuhK3.99 I wrote this blog post almost 5 years ago. We were trying to get more women to try barbell training and I had started hosting free Strength Training Workshops as a way to introduce women to the squat, bench, press and
- [Lifting weights is only for boys.....NOT!!!!](https://www.fivex3.com/2013/11/19/lifting-weights-is-only-for-boys-not/) - About two months ago, I received an email from a strength coach I know who was doing a presentation at his gym in Boston (okay, his name is Tony Gentilcore and it's Cressey Performance, okay?) He had a "quick" question. Here was his question: Quick question: My presentation at the CP seminar this weekend is
- [A New Year means New Beginnings](https://www.fivex3.com/2013/12/30/a-new-year-means-new-beginnings/) - "We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day."- Edith Lovejoy Pierce New beginnings. Isn't that what the New Year is all about? A new beginning? A chance to try something new this
- [Our Third Self Defense Seminar with Steve Wakefoose](https://www.fivex3.com/2014/03/09/second-personal-defense-readiness-seminar-with-steve-wakefoose/) - We are very excited to announce our third Self Defense Seminar with Steve Wakefoose of CrossFit West Chester in Pennsylvania on Sunday, April 3, 2016. This self-defense seminar is based on Tony Blauer's S.P.E.A.R System and Personal Defense Readiness program. Instructor Steve Wakefoose will lead the workshop. Steve is the founder of Providence Combatives and is a
- [It's only a number.](https://www.fivex3.com/2014/04/04/its-only-a-number/) - “It can be an effective tool,” said Jennifer Linde, an associate professor of epidemiology at the University of Minnesota Twin Cities, in Minneapolis. “It gives you feedback every day, and you can coach people to look at the number as a neutral thing. It doesn’t have to be a value judgment.” NY Times article -
- [Pre and Post Workout Nutrition: What do you eat???](https://www.fivex3.com/2014/04/16/pre-and-post-workout-nutrition-what-do-you-eat/) - "Average people: Focus on food quality & quantity Remember: if you’re exercising for general health and fitness; if your goals are more modest; and/or you don’t have unique physiological needs… …then you probably don’t need any particular workout nutrition strategies." From a new article by Brian St. Pierre - Precision Nutrition Today, I came across
- [It's finally here!!!! The 3rd Annual Charm City Strongwoman Contest!](https://www.fivex3.com/2014/05/23/its-finally-here-the-3rd-annual-charm-city-strongwoman-contest/) - It's here ladies! The 3rd Annual Charm City Strongwoman Contest! Whoo-hoo! We had such a blast last year, and we know that this year's contest will be bigger and better than last year's!!! The contest will take place on Sunday, September 14 from 9am to 5pm. There will be three competition classes: Fun Group (beginner
- [Got Protein?](https://www.fivex3.com/2014/06/27/got-protein/) - “The only time to eat diet food is while you’re waiting for the steak to cook”~ Julia Child "So if I can't eat this and I can't eat that, what the HELL am I supposed to eat???" This USED to be my reaction to food and eating. I always felt like I was at a
- [Charm City Strongwoman 2014 Results](https://www.fivex3.com/2014/09/21/charm-city-strongwoman-2014-results/) - We will be putting together a full review post and video for the contest, but for now we wanted to get the final score sheets out. We had a small spreadsheet error with the Advanced group which resulted in awarding second and third places to the wrong competitors. The top three per group are as follows:
- [Ladies, What is YOUR Goal?](https://www.fivex3.com/2014/05/07/ladies-what-is-your-goal/) - 8. Look at your goals. Look at your behavior. Does your behavior match your goals? - See more at: http://www.tonygentilcore.com/blog/dan-john-quoteable-quotes/#sthash.RsH9Zjbd.dp "Look at your goals. Look at your behavior. Does your behavior match your goals?" Dan John Dan John is a man with great wisdom to share. His words ring in the ears of many strength
- [Client Profile of the Month: Meet Tom](https://www.fivex3.com/2014/06/12/toms-story/) - As a female coach and gym owner, I attract a lot of women to my place and I put a great deal of emphasis on getting stronger, feeling better and most importantly, building self-confidence. I spend a great deal of my writing focusing on the importance of strength training for women and trying to dispel
- [3rd Annual 2014 Charm City Strongwoman Contest Video](https://www.fivex3.com/2014/10/23/3rd-annual-2014-charm-city-strongwoman-contest-video/) - The video of the 2014 Charm City Strongwoman Contest. It was an extraordinary day with some amazingly strong and beautiful women. Thank you again to all of our amazing participants and sponsors and volunteers!! And the best part??? We raised over $13,000 for Susie's Cause - The Susan Cohan Colon Cancer Foundation. ;) What a
- [Confidence. Do YOU have it?](https://www.fivex3.com/2014/12/15/confidence-do-you-have-it/) - You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do.” Eleanor Roosevelt, You
- [3rd Annual Charm City StrongWoman Contest 2014](https://www.fivex3.com/2014/09/26/3rd-annual-charm-city-strongwoman-contest-2014/) - Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't. Rikki Rogers On Sunday, September 14, 2014, Fivex3 Training hosted the 3rd Annual Charm City Strongwoman Contest in Baltimore to benefit the Susan Cohan Colon Cancer Foundation, Susie's Cause, a non-profit organization founded by David Rodman
- [Client Profile of the Month: Meet Kristi](https://www.fivex3.com/2015/03/24/client-profile-of-the-month-meet-kristi/) - "Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak." Thomas Carlyle I met Kristi in October of 2014. She had been working with my mentee, Shannon Khoury, at the MAC, a big box gym up the street from
- [Fivex3 Training 2015 Mock Powerlifting Meet](https://www.fivex3.com/2015/03/25/fivex3-training-2015-mock-powerlifting-meet/) - Meet: Fivex3 Training Mock Powerlifting Meet 2015 Date: Sunday, May 24, 2015 Time: Weigh-ins are from 7:30 AM-8:30 AM. Rules Briefing 8:45 AM. Lifting starts at 9:00 AM. Meet Director – Emily Socolinsky Email: emily@fivex3.com USAPL Sanction – NA (Mock Meet) Divisions: There is only one division for this meet, the Open division for Men
- [The 2015 Charlotte Bohn Charm City Strongwoman Memorial Contest is HERE!!!!](https://www.fivex3.com/2015/06/03/the-2015-charlotte-bohn-charm-city-strongwoman-memorial-contest-is-here/) - ATTENTION: HEAVYWEIGHT NOVICE DIVISION IS FULL ATTENTION: HEAVYWEIGHT OPEN DIVISION IS FULL ATTENTION: LIGHTWEIGHT NOVICE DIVISION IS FULL ATTENTION: LIGHTWEIGHT OPEN DIVISION IS FULL HELLO LADIES!!!!! Well, it's finally here!!! The 4th Annual Charm City Strongwoman Contest is here!! Registration is now OPEN for the 2015 Charm City Strongwoman Contest!! This contest is a
- [Client Profile of the Month: Meet Anna O. and A Tale of Two Weddings...and One Wedding Dress](https://www.fivex3.com/2015/07/13/client-profile-of-the-month-meet-anna-o-and-a-tale-of-two-weddings-and-one-wedding-dress/) - Anna has been a client of Fivex3 Training for the past two years. She came to us to get stronger and stay active. Over the two years that I have known her, we would talk sporadically about her eating but when she was at the gym, we were always focused on her training. She competed in
- [Fivex3 Training Nutrition Seminar Re-Cap: How well does YOUR nutrition program stack up?](https://www.fivex3.com/2015/07/13/fivex3-training-nutrition-seminar-re-cap-how-well-does-your-nutrition-program-stack-up/) - I hosted a Fivex3 Training Nutrition seminar a month ago at my gym. We had about 13 people come out on a Sunday morning to learn a little more about how to eat, what to eat and why we tend to fall into the same traps when it comes to eating and weightloss and/or fat
- [The 4th Annual Charlotte Bohn Charm City Strongwoman Memorial Contest 2015](https://www.fivex3.com/2015/09/29/the-4th-annual-charlotte-bohn-charm-city-strongwoman-memorial-contest-2015/) - Strongwoman From Wikipedia, the free encyclopedia Strongwoman refers to either a woman performing feats of strength in a show or circus, or a woman who competes in strength athletics. Traditionally, strongwomen have had a special appeal, as women involved in demonstrated feats of strength were exceptions. On Sunday, September 13, 2015, Fivex3 Training hosted the
- [2015 Charlotte Bohn Charm City Strongwoman Memorial Contest Results](https://www.fivex3.com/2015/09/20/2015-charlotte-bohn-charm-city-strongwoman-memorial-contest-results/) - I am putting together a full review of the contest this week and waiting patiently for the video of the contest once our awesome videographer Brady Anderson is done..... but for now, THE RESULTS!!!! I know how anxious you all are to see where you placed and I appreciate your patience!!! So without further ado.....
- [Fivex3 Training Push/Pull Challenge 2015 - To Benefit Gilchrist Hospice of Towson](https://www.fivex3.com/2015/09/29/fivex3-training-pushpull-challenge-2015-to-benefit-gilchrist-hospice-of-towson/) - Meet: Fivex3 Training Push/Pull Challenge 2015 – To benefit Gilchrist Hospice Care of Towson Date: Sunday, November 22, 2015 Time: Weigh-ins are from 7:30 AM-8:30 AM. Rules Briefing 8:45 AM. Lifting starts at 9:00 AM. Meet Director – Emily Socolinsky Email: emily@fivex3.com USAPL Sanction – NA (Mock Meet) Divisions: There is only one division
- [Client Profile of the Month: Emily Hagan](https://www.fivex3.com/2015/12/07/client-profile-of-the-month-emily-hagan/) - “Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.” Unknown Our client, Emily Hagan, came to Fivex3 Training on November 5, 2014. I know the exact date because I still have it scheduled on
- [How Barbell Training Saved Me....Twice](https://www.fivex3.com/2016/12/20/how-barbell-training-saved-me-twice/) - I started my strength journey the end of June of 2010. My husband Diego had already started the program about a year before but I was in such a bad state with my back that I couldn't even imagine trying to ANYTHING, let alone a barbell program. That is, until I had the worst back
- [5th Annual Charlotte Bohn Charm City Strongwoman Contest 2016](https://www.fivex3.com/2016/05/19/5th-annual-charlotte-bohn-charm-city-strongwoman-contest-2016/) - REGISTRATION IS NOW CLOSED FOR THE 5TH ANNUAL CHARM CITY STRONGWOMAN CONTEST!!! HELLO LADIES!!!!! This contest is a Memorial Contest for my sister Charlotte Bohn who died last February after 3 1/2 years of living with colon cancer. She was my inspiration and my other half. She was also as strong as she was
- [Fivex3 Training Client Profile: Meet Martha](https://www.fivex3.com/2015/12/27/fivex3-training-client-profile-meet-martha/) - Martha started training with us on October 23, 2015. She visited the gym the week before and spoke to me at length about her back issues, that she was starting physical therapy soon but also wanted to start strength training. My first reaction to this was,"Well, that's great but I hope this person doesn't try
- [Client Profile of the Month: Meet Helene](https://www.fivex3.com/2016/01/11/client-profile-of-the-month-meet-helene/) - Helene joined us in May of 2015. She came to us looking to get stronger and establish a better strength training routine. Her progress has been remarkable. More importantly, as a nurse, moving patients was often difficult at times, and her number one concern was not getting injured on the job. What better way to
- [Brazilian Jiujitsu, flossing and learning Spanish = Building Habits](https://www.fivex3.com/2016/02/10/brazilian-jiujitsu-flossing-and-learning-spanish-building-habits/) - “Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun This past August, I started Brazilian Jiujitsu. At age 40. I have never participated in any type of martial art. Ever. My entire life, from age 5 until age 38, revolved around dance, ballet and modern primarily. So what in the
- [Client Profile for March: Meet Kevin D.](https://www.fivex3.com/2016/03/02/client-profile-for-march-meet-kevin-d/) - Kevin contacted me this past May, before he even moved to Baltimore. We became acquainted via email and when he finally made the move to Maryland in August, he emailed me again and came in to visit the gym and learn more about our program. We started his training in September of 2015. It has
- [Our Third Self Defense Seminar with Steve Wakefoose, Sunday, May 15, 2016](https://www.fivex3.com/2016/03/09/our-third-self-defense-seminar-with-steve-wakefoose/) - We are very excited to announce our third Self Defense Seminar with Steve Wakefoose of CrossFit West Chester in Pennsylvania on Sunday, May 15, 2016. This self-defense seminar is based on Tony Blauer's S.P.E.A.R System and Personal Defense Readiness program. Instructor Steve Wakefoose will lead the workshop. Steve is the founder of Providence Combatives
- [Jackie: A Swimmer's Story about Strength](https://www.fivex3.com/2016/04/11/jackie-a-swimmers-story-about-strength/) - My name is Jackie and until about two months ago, I was a collegiate swimmer. My senior year season has just ended, which means that I can finally talk about my experiences without running the risk of violating NCAA endorsement rules. ;) I have been a swimmer my whole life. As a five year old,
- [Stress: Is it ever worth it?](https://www.fivex3.com/2016/07/11/stress-is-it-ever-worth-it/) - "Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body." psychology.com Stress is normal. Stress is a part of our life. Stress
- [5th Annual Charm City Strongwoman Contest 2016 Sponsors and Fundraising!!](https://www.fivex3.com/2016/07/19/5th-annual-charm-city-strongwoman-contest-2016-sponsors-and-fundraising/) - We have some amazing sponsors this year for the 2016 Charm City Strongwoman Contest. Please make sure to check them out and thank them for their sponsorship!!!! ;) Meet our 2016 Charm City Strongwoman Sponsors!!! Platinum Sponsors ($500 Sponsorship) H & S Bakery East Coast Gold Weightlifting/Mary Hyder Stevenson University Equinox Corporation Teavolve Cafe and
- [Client Profile for July: Meet Sally T.](https://www.fivex3.com/2016/07/28/client-profile-for-july-meet-sally-t/) - When Sally walked into the gym on June 1, she looked at me and told me point blank, "My doctor told me I should never, ever deadlift and if I choose to squat, I should never go below parallel." We both looked at each other and just smiled. And then we got to work. Sally
- [Client Profile of the Month: Meet Steve Andrews](https://www.fivex3.com/2016/11/14/client-profile-of-the-month-meet-steve-andrews/) - We first met Steve when he contacted us about training his daughter, Jackie, a swimmer in college, who needed to get stronger in order to be more competitive in the pool. We started training Jackie in the summer of 2014. Around 2015, Steve decided he wanted to start working with us but was hesitant to
- ["Doing The Program" - Client profile of the Month: Meet Jesse](https://www.fivex3.com/2017/04/19/doing-the-program-client-profile-of-the-month-meet-jesse/) - "The program works, especially when executed exactly as written in the books, SS:BBT3 and PPST3. I know this because I have used it for many years with our members, and every single one of them who does it according to the instructions gets big and strong over a 6-month period. All of our Starting Strength
- [Our client, Jan: Age is only a Number](https://www.fivex3.com/2017/04/24/our-client-jan-age-is-only-a-number/) - Jan is my she-hero. Here's why she should be yours too. “Because of strength training, I am increasingly convinced that ‘aging’ is a result of reduced movement which results in the loss of strength and, ultimately, health. I think the decrease in physical activity sends a message to the body to begin its decline into
- [The 6th Annual Charm City Strongwoman Contest 2017 is HERE!](https://www.fivex3.com/2017/05/17/6th-annual-charm-city-strongwoman-contest-2017/) - REGISTRATION FORM: Please download the registration form by clicking here: HELLO LADIES!!!!! This contest is a Memorial Contest for my sister Charlotte Bohn who died on February 11, 2015 after a 3 1/2 year battle with colon cancer. She was my inspiration and my other half. She was also as strong as she was beautiful.
- [What is Starting Strength and what is a Starting Strength Gym?](https://www.fivex3.com/2017/08/25/what-is-starting-strength-and-what-is-a-starting-strength-gym/) - A former client and aspiring coach stopped by the gym the other day and asked some questions about the nature of the Starting Strength method. Here is a cleaned up version of my response: Most people associate Starting Strength with the Starting Strength Novice Linear Progression, but they are not the same thing. Starting Strength
- [Remembering my sister, Charlotte. Life does go on. And it's okay.](https://www.fivex3.com/2017/10/18/remembering-my-sister-charlotte-life-does-go-on-and-its-okay/) - It is December 27, 2015. Just 5 more days until we are in the New Year. 2016. Another new year. Another new beginning. The first New Year without my sister Charlotte. The first of many New Year's without her. This is my new reality. This is my family's new reality. 2015 did not begin well.
- [Dancers are athletes. And they should train like athletes too.](https://www.fivex3.com/2017/06/07/dancers-are-athletes-and-they-should-train-like-athletes-too/) - I recently wrote an article for Starting Strength about our young high school dancer who is finishing her junior year. Her dancing has improved tremendously since beginning her novice progression. She was able to come back from a foot injury faster than she would have had she not been lifting and training with us. She trains
- [Client Profile of the Month: Meet Susan C.](https://www.fivex3.com/2017/05/18/client-profile-of-the-month-meet-susan-c/) - Susan is amazing. True, I have a lot of amazing women here at Fivex3 Training, but Susan is really amazing. Not only does she own a hair salon with a co-owner, a business that they have owned for 22 years, but she most recently started another business, WhitePaws RunMitts, for runners, walkers and everyone
- [Client Profile of the Month: Meet Melissa](https://www.fivex3.com/2017/10/09/client-profile-of-the-month-meet-melissa/) - Melissa and her husband, Mike, joined us around the end of November of last year. Mike had contacted me in June to learn more about our program but back pain, life and a wedding put everything on hold until November when they finally were able to start. Melissa seemed a little reluctant, even skeptical, at
- [2017 Charm City Strongwoman Contest Sponsors!!!](https://www.fivex3.com/2017/07/20/2017-charm-city-strongwoman-contest-sponsors/) - We have some amazing sponsors this year! Please make sure to check them out and thank them for their sponsorship!!!! ;) Meet our 2017 Charm City Strongwoman Sponsors!!! Platinum Sponsors ($500 Sponsorship) H & S Bakery East Coast Gold Weightlifting/Mary Hyder Equinox Corporation Teavolve Cafe and Lounge Gold Sponsors ($300 Sponsorship) Totten Training Systems Fit Blessed
- [Back Rehab 101: Scott's Story of Recovery](https://www.fivex3.com/2018/02/03/back-rehab-101-from-crutches-to-deadlifts/) - Diego and I recently had an article published on the Starting Strength website about one of our clients who rehab his back injury with Starting Strength. Scott is the poster child for consistency, perseverance and determination. We could not ask for a more confident and coachable client than Scott. ;) This is his story.
- ["Former" (Cause they had to move!!) Client Profile: Meet Brendan ;)](https://www.fivex3.com/2018/02/19/former-cause-they-had-to-move-client-profile-meet-brendan/) - In January of 2017, I received this email from Brendan: Brendan here. We've never met but I feel like I know you with how much Mariza raves about you. Also, I helped Shannon with the audio on that short she made about you a while back, so I have to say I'm very impressed by
- [7th Annual Charm City Strongwoman Contest 2018](https://www.fivex3.com/2018/05/16/7th-annual-charm-city-strongwoman-contest-2018/) - HELLO LADIES!!!!! The 7th Annual Charm City Strongwoman Contest is here!! This contest is a Memorial Contest for my sister Charlotte Bohn who died on February 11, 2015 after a 3 1/2 year battle with colon cancer. She was my inspiration and my other half. She was also as strong as she was beautiful. This
- [Client Profile of the Month: Meet Master Athlete, Anita Clayton](https://www.fivex3.com/2018/06/25/client-profile-of-the-month-meet-master-athlete-anita-clayton/) - Anita started training at my gym in June of 2017. Her daughter, Susan, has been a member of Fivex3 since about 2012. Anita and I actually go back 20 years, when I was working as the Wardrobe Supervisor at Center Stage, a theater company here in Baltimore. Anita has been a volunteer at local
- [Raising Money for The Ulman House: A Home Away from Home For Cancer Patients and Families](https://www.fivex3.com/2018/07/19/raising-money-for-the-ulman-house-a-home-away-from-home-for-cancer-patients-and-families/) - My sister, Charlotte, was diagnosed in September 2011 with Stage 3 Colon Cancer. She was pretty lost for about a year.....we all were. We did not know who to talk to, who to ask for help. In 2012, Charlotte connected with the Ulman Cancer Fund for Young Adults, an organization founded in 1997 by Doug
- [Client Profile of the Month: Meet Jen Trout: Teacher, mother and happiest woman on Earth. ;)](https://www.fivex3.com/2018/09/05/client-profile-of-the-month-meet-jen-trout-teacher-mother-and-happiest-woman-on-earth/) - Jen joined us the end of December 2017. Her daughter, Sally, trained with us during the summer of 2016 and encouraged her mother to start working with us a year ago. Jen put it off until the end of 2017 (a decision she says she now regrets.) I could tell she was hooked by the
- [Meet our 2018 Charm City Strongwoman Sponsors!!!](https://www.fivex3.com/2018/09/02/meet-our-2018-charm-city-strongwoman-sponsors/) - We have some AMAZING sponsors again this year! Please make sure to check them out and thank them for their sponsorship!!!! ;) Meet our 2018 Charm City Strongwoman Sponsors!!! Charm City Strongwoman Title Sponsor!!! ($2000) Solid System Construction Platinum Special Sponsor ($1000) Goddard Companies, LLC Platinum Sponsors ($500) H & S Bakery East Coast
- [Meet Fivex3 Member, Greg Cain: From weighing almost 400lbs to weighing 265lbs in two years!!](https://www.fivex3.com/2025/04/16/meet-fivex3-member-greg-cain-from-close-to-400lbs-to-265lbs-in-two-years/) - On today's episode, we meet Fivex3 member, Greg Cain. Greg started with Fivex3 in March of 2023. At that time, he weighed close to 400lbs. Two years later, he is down to 265lbs. His story is a story of transformation and awareness. 2020 2025 2023 2025
- [Re-cap of the 7th Annual Charm City Strongwoman Contest 2018](https://www.fivex3.com/2018/10/03/re-cap-of-the-7th-annual-charm-city-strongwoman-contest-2018/) - On Sunday, September 16, 2018, Fivex3 Training hosted the 7th Annual Charm City Strongwoman Contest in Baltimore to benefit the Ulman Cancer Fund for Young Adults, specifically for Ulman's new and exciting project, the Ulman House. My sister, Charlotte, was diagnosed in September 2011 with Stage 3 Colon Cancer. She was pretty lost for about a
- [Meet Fivex3 Member, Kelly Adams: Strongwoman Competitor](https://www.fivex3.com/2019/04/22/meet-fivex3-member-kelly-adams-strongwoman-competitor/) - Kelly is an all around bad ass woman. Lawyer, strongwoman competitor, powerlifter, hiker, dog lover, wife, daughter. She joined Fivex3 in 2014, a few months after her first Charm City Strongwoman Contest. We have had the privilege to coach her for the past five years and look forward to many, many more years of gainzzzz..
- [Get Down and Get Up. You should know how to do it. It could save your life.](https://www.fivex3.com/2018/12/17/get-down-and-get-up-you-should-know-how-to-do-it-it-could-save-your-life/) - Lie down. And get up. Every day. We do a lot of getting up and down here at Fivex3 Training. It's just routine by now. We don't really think about this too often, but being able to get down and get up is a very important skill for health and longevity. Over the past several
- [What happens when you break your wrist? You keep training.](https://www.fivex3.com/2019/01/22/what-happens-when-you-break-your-wrist-you-keep-training/) - On Monday, September 10, 2018, one of my clients sent me a text with some bad news: “Hi Emily. So I have some bad news. I was in a car accident this morning and I broke my arm. I am totally okay otherwise but honestly my first reaction was just being angry that I won't
- [Client Profile: Meet Mackenzie: Strength as a Back Pain Cure](https://www.fivex3.com/2019/03/19/client-profile-meet-mackenzie-strength-as-a-back-pain-cure/) - Mackenzie joined us about a year ago after training on her own. I will let her tell her story in her own words. ;)
- [Meet Jamien: Fivex3 Client Profile](https://www.fivex3.com/2019/03/19/meet-jamien-fivex3-client-profile/) - Jamien began training with us in 2017. Check out his video below to learn more about his experience here at Fivex3 Training.
- [Client Profile of the Month: Juliana Molina](https://www.fivex3.com/2019/04/24/client-profile-of-the-month-juliana-molina/) - Juliana joined us in September of 2018. She started training twice a week, as that was all her schedule would allow at the time. And she stuck with it as best she could. However, in December of 2018, she got pretty sick (it was that time of year for a lot of our members!!) and
- [8th Annual Charm City Strongwoman Contest](https://www.fivex3.com/2019/05/15/8th-annual-charm-city-strongwoman-contest/) - The 8th Annual Charm City Strongwoman Contest is here!! This contest is a Memorial Contest for my sister Charlotte Giza who died on February 11, 2015 after a 3 1/2 year battle with colon cancer. She was my inspiration and my other half. She was also as strong as she was beautiful. This contest is
- [Training with depression. You are not alone.](https://www.fivex3.com/2019/05/01/training-with-depression-you-are-not-alone/) - “Depression is a physical illness.” —Terry Bradshaw In June of 2011, I was on top of the world. I had discovered Starting Strength a year ago that month thanks to my husband, Diego. I was out of back pain. I had joined a dance company again. I opened my business, Fivex3 Training, and was slowly gaining
- [Meet Diana: Wife, mother, teacher, runner, strength trainee for life](https://www.fivex3.com/2019/05/29/meet-diana-wife-mother-teacher-runner-strength-trainee-for-life/) - Diana has been a member of Fivex3 Training for the past two and a half years. She began training with us after her second meniscus tear surgery and has not stopped. Originally, she started training to help her get stronger with her running. However, it became quite clear to her that strength training was becoming
- [Meet Master Athletes, Susan and Deb](https://www.fivex3.com/2019/07/01/meet-master-athletes-susan-and-deb/) - Friends for Life: Stronger Together Susan and Deb have been friends since they were 5 years old. They were in kindergarten together, then grade school and through college. At 69 years old, they are still traveling together, sharing laughs and trading stories about their children and their husbands. "No matter what we do, we're always
- [Meet Lydia, Young athlete and Fivex3 member](https://www.fivex3.com/2019/07/18/meet-lydia-young-athlete-and-fivex3-member/) - Lydia was encouraged by her mother and sister to join us last summer for training. Although she was hesitant to try something new at first, after a few sessions, she quickly realized the importance of what she was doing and how it would help her on the field. When she returned to us this summer,
- [Meet our 2019 Charm City Strongwoman Sponsors!!](https://www.fivex3.com/2019/07/24/meet-our-2019-charm-city-strongwoman-sponsors/) - Please make sure to check them out and thank them for their sponsorship!!!! ;) Charm City Strongwoman Title Sponsor!!! ($2000) East Coast Gold Weightlifting/Mary Hyder Hoffman and Associates Solid System Construction Gold Sponsors ($500) H & S Bakery Teavolve Cafe and Lounge GLW Partners JV Equinox Silver Sponsors ($250) Totten Training Systems Baltimore Tattoo Museum
- [Strength Will Always Come From Within](https://www.fivex3.com/2019/07/24/strength-will-always-come-from-within-2/) - The other night, one of my new lifters lost his balance when performing the first rep of his work set. He had squatted 285lbs on Saturday for three sets of five, and simply added 5 pounds to his squat the next session. He started his Novice Linear Progression at the end of February of this
- [Meet Fivex3 Clients: Jesse and Laura Wolcott](https://www.fivex3.com/2019/09/11/meet-fivex3-clients-jesse-and-laura-wolcott/) - Jesse started with us in October of 2016. His wife, Laura, joined us in July of 2017 following the birth of their son, Bryan. They have worked hard to find a balance between their training schedule, work schedule and their new role as parents. It hasn't been easy, but they make it work. ;) Jesse
- [Craig Brooks: Older and Stronger](https://www.fivex3.com/2019/08/11/craig-brooks-older-and-stronger/) - Fivex3 Coach, Craig Brooks, attended the Starting Strength Seminar in May 2016. At that time, he squatted 255lbs for five reps, pressed 135lbs (failed the fifth rep), deadlifted 275lbs, and benched 205lbs. Two weeks ago, he squatted 500lbs for a single. At age 49. You can get stronger as you get older. Here is Craig's
- [Stronger Together: A Starting Strength Affiliate Gym Strength Meet](https://www.fivex3.com/2019/09/30/stronger-together-a-starting-strength-affiliate-gym-strength-meet/) - Registration is now CLOSED!!! If you would like to get on our wait list, please email me at emily@fivex3.com. When? Sunday, December 8, 2019 Where? Fivex3 Training, 4015 Foster Avenue, Baltimore 21224 What? Stronger Together is a Starting Strength Affiliate Gym Meet displaying the strength of two lifters working together to form one total. Rather
- [Weights and Plates: Nutrition Coaching with SSC and RD, Robert Santana](https://www.fivex3.com/2019/10/02/weights-and-plates-nutrition-coaching-with-ssc-and-rd-robert-santana/) - I have had the opportunity to work with Robert about two years ago and was very happy with his guidance and help. Easy to work with, easily available via email and messenger, easy to understand. ;) I have referred him to a number of my clients who were interested in working with a nutrition coach
- [Meet Fivex3 Member, Rosemary: Strength Training and Myasthenia Gravis](https://www.fivex3.com/2019/10/16/meet-fivex3-member-rosemary-strength-training-and-myasthenia-gravis/) - Rosemary joined Fivex3 in January of 2019. She had dabbled with weights before but nothing really serious. About a year ago, she was diagnosed with Myasthenia Gravis (MG), a chronic autoimmune disease which causes muscle weakness. When she researched strength training and MG, she found very little but she did find one article. She came
- [9th Annual Charm City Strongwoman Contest](https://www.fivex3.com/2020/08/23/9th-annual-charm-city-strongwoman-contest-2/) - The 9th Annual Charm City Strongwoman Contest is here!! This contest is a Memorial Contest for my sister Charlotte Giza who died on February 11, 2015 after a 3 1/2 year battle with colon cancer. She was my inspiration and my other half. She was also as strong as she was beautiful. This contest is
- [Think twice before signing your name on the dotted line: Trainer or Coach?](https://www.fivex3.com/2019/10/16/think-twice-before-signing-your-name-on-the-dotted-line-trainer-or-coach/) - “If you are going to be an effective consumer of Personal Training, you have to understand these things. If you hire a coach based on the coach’s physical appearance, or even on the coach’s physical ability, you are quite often hiring the coach’s genetics, not the coach’s knowledge, experience, or coaching ability. You are not
- [Meet Fivex3 Member, Claire: Stronger in mind, body and spirit.](https://www.fivex3.com/2019/10/21/meet-fivex3-member-claire-stronger-in-mind-body-and-spirit/) - Claire started training with me in August of 2018. She had fallen earlier in the year, and been in physical therapy for her right knee since April. She had also taken a fall the previous year, injuring her right shoulder. After the second bad fall, she decided it was time to come in and see
- [Catching up with Claire post ankle surgery.](https://www.fivex3.com/2019/11/27/catching-up-with-claire-post-ankle-surgery/) - About two months ago, Starting Strength shared a video about my client, Claire, who has cerebral palsy. Here is her video: The end of September, on Friday, September 27, 2019, Claire had surgery on her left ankle, the one affected by her cerebral palsy. She had been putting off this surgery for years but the
- [Programming Workshop at Fivex3 Training](https://www.fivex3.com/2019/12/14/programming-workshop-at-fivex3-training/) - Coaches: Diego Socolinsky and Emily Socolinsky When is it? Date: Sunday, February 9, 2020 Time: 9 am - 1 pm Price: $150 Where is it? Fivex3 Training 4015 Foster Avenue Suite 200 Baltimore, Maryland 21224 Who is it for? Coaches and lifters, recreational athletes, general population, those interested in learning more about programming What is
- [An "Almost" Decade of Strength](https://www.fivex3.com/2020/06/23/a-decade-of-strength/) - Today, on June 23, 2020, we celebrate nine years of service. Nine years of coaching, training, meeting so many wonderful people, running our Charm City Strongwoman Contest, expanding the gym and eventually, moving to a new location. And if it wasn't for our members, none of this would be even possible. September 2010 Diego registered
- [Stronger Together 2020: A Starting Strength Meet](https://www.fivex3.com/2020/03/04/stronger-together-2020-a-starting-strength-affiliate-gym-strength-meet/) - REGISTRATION IS NOW CLOSED FOR THIS MEET! When? Sunday, December 6, 2020 Where? Fivex3 Training, 4015 Foster Avenue, Baltimore 21224 What? Stronger Together is a Strength Meet displaying the strength of two lifters working together to form one total. Rather than competing individually, Stronger Together will require competitors to form a team of 2 and
- [It's 2022. And yes, actually, the gym DOES matter.](https://www.fivex3.com/2022/02/01/its-2022-and-yes-actually-the-gym-does-matter/) - "Weight Loss: Don't Bother with the gym and keep your diet simple - 6 tips to burn fat faster." "These Small Habits Can Help You Lose Weight Without Dieting Or Stepping Foot in the Gym." PopSugar "Trying to Lose Weight? This Is How Often You Should Work Out, According to Experts." PopSugar For many people,
- [Fivex3 Training: Barbell Workshop](https://www.fivex3.com/2021/01/24/fivex3-training-barbell-training-workshop/) - Coaches: Starting Strength Coaches Diego Socolinsky and Emily Socolinsky. Other coaches: TBD Date: Saturday, April 24 – Sunday, April 25, 2021 Venue: Fivex3 Training 4015 Foster Avenue, Suite 200, Baltimore, Maryland 21224 Price: $450 (This fee is non-refundable). For Whom? Coaches and lifters, recreational athletes, general population Program Schedule: Saturday, April 24, 1pm – 6pm: Lecture on biomechanics and squat technique,
- [10th Annual Charm City Strongwoman Contest!!!](https://www.fivex3.com/2021/06/01/10th-annual-charm-city-strongwoman-contest/) - This contest is a Memorial Contest for my sister Charlotte Giza who died on February 11, 2015 after a 3 1/2 year battle with colon cancer. She was my inspiration and my other half. She was also as strong as she was beautiful. This contest is for her and for ALL the strong women out
- [2021 Stronger Together: A Partners Strength Meet         (A Fundraiser for Gilchrist Hospice Center in Towson)](https://www.fivex3.com/2021/09/21/2021-stronger-together-a-partners-strength-meet-a-fundraiser-for-gilchrist-hospice-center-in-towson/) - When? Sunday, December 5, 2021 Where? Fivex3 Training, 4015 Foster Avenue, Baltimore 21224 What? Stronger Together is a Strength Meet displaying the strength of two lifters working together to form one total. Rather than competing individually, Stronger Together will require competitors to form a team of 2 and complete all 4 lifts as outlined in
- [The 11th Annual Charm City Strongwoman Contest](https://www.fivex3.com/2022/03/01/the-11th-annual-charm-city-strongwoman-contest/) - This contest is a Memorial Contest for my sister Charlotte Giza who died on February 11, 2015 after 3 1/2 years of living with colon cancer. She was my inspiration and my other half. This contest is for her and for ALL the strong women out there. This contest is also dedicated to our Fivex3
- [Stronger Together 2022: A Partners Strength Meet](https://www.fivex3.com/2022/08/27/stronger-together-2022-a-partners-strength-meet/) - When? Sunday, December 4, 2022 Where? Fivex3 Training, 4015 Foster Avenue, Baltimore 21224 What? Stronger Together is a Strength Meet displaying the strength of two lifters working together to form one total. Rather than competing individually, Stronger Together will require competitors to form a team of 2 and complete all 4 lifts as outlined in
- [Consistency = Progress and Success: Are YOU making progress?](https://www.fivex3.com/2022/10/27/consistency-progress-and-success-are-you-making-progress/) - Every new client who walks through our doors to begin their strength training program is handed a composition book. Why do we give them a book? Because from day one of their training, we want them to understand the importance of what they are about to begin. This is NOT an exercise program. It is
- [Stronger Together 2023: A Partners Strength Meet](https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/) - When? Sunday, December 3, 2023 Where? Fivex3 Training, 4015 Foster Avenue, Baltimore 21224 What? Stronger Together is a Strength Meet displaying the strength of two lifters working together to form one total. Rather than competing individually, Stronger Together will require competitors to form a team of 2 and complete all 4 lifts as outlined in
- [Personal Defense Seminar w/Steve Wakefoose       Sunday, January 29, 2023](https://www.fivex3.com/2022/12/21/personal-defense-seminar-w-steve-wakefoose-sunday-january-29-2023/) - Fivex3 Training will host our third Self Defense Seminar with Steve Wakefoose of CrossFit West Chester in Pennsylvania on Sunday, January 29, 2023. This self-defense seminar is based on Tony Blauer's S.P.E.A.R System and Personal Defense Readiness program. Instructor Steve Wakefoose will lead the workshop. Steve is the founder of Providence Combatives and is a certified
- [Client Profile: J.D. Merrill  "The best “prescription” I ever received"](https://www.fivex3.com/2022/11/15/client-profile-j-d-merrill-the-best-prescription-i-ever-received/) - By John David “J.D.” Merrill, Fivex3 Member On July 4, 2018 I was in my kitchen cooking eggs when suddenly my back seized up and I fell to the ground. This wasn’t the first time I had a back episode, but it was the most severe. I couldn’t move. I had been in and out
- [12th Annual Charm City Strongwoman Contest](https://www.fivex3.com/2023/02/01/12th-annual-charm-city-strongwoman-contest/) - This contest is a Memorial Contest for my sister Charlotte Giza who died on February 11, 2015 after 3 1/2 years of living with colon cancer. She was my inspiration and my other half. This contest is for her and for ALL the strong women out there. This contest is also dedicated to our Fivex3
- [Charm City StrongKids Contest 2023](https://www.fivex3.com/2023/03/02/charm-city-strongkids-contest-2023/) - Are YOU a Strong Kid?? It’s BAAAAAACK!! And we are so excited!!! After a 3 year hiatus, our StrongKids Contest is back and we are ready to rock!! When? Sunday, June 11, 2023 (The same day as the Charm City Strongwoman Contest!) Time? 12:30pm or so (We will run the contest after the women have
- [Stronger Together 2023: A Partners Strength Meet - The Results!](https://www.fivex3.com/2023/12/08/stronger-together-2023-a-partners-strength-meet-the-results/) - Stronger Together is a Strength Meet displaying the strength of two lifters working together to form one total. Rather than competing individually, Stronger Together will require competitors to form a team of 2 and complete all 4 lifts as outlined in Starting Strength: The Deadlift, Squat, Bench and Press. Teams can be Male/Male, Male/Female or
- [Why "ALL IN" and "ALL OR NOTHING" is NOT a recipe for Success](https://www.fivex3.com/2025/04/06/why-all-in-and-all-or-nothing-is-not-a-recipe-for-success/) - In today's episode, Rebecca and I discuss an article from the Wall Street Journal entitled "Why 'All In' Is No Recipe for Success" and talk about the issues one might face with an "All In" or an "All or Nothing" attitude about their training or sport.
- [Get Down and Get Up: Strength Training for a Simple Yet Vital Skill](https://www.fivex3.com/2025/01/02/get-down-and-get-up-strength-training-for-a-simple-yet-vital-skill/) - Being able to get down and get up off the floor is an important skill for life. It is a skill and like every skill, it needs to be practiced.
- [Fundraising for The Ulman House: The Charm City Strongwoman Contest](https://www.fivex3.com/2024/05/23/fundraising-for-the-ulman-house-the-charm-city-strongwoman-contest/) - You can read about the story of the Charm City Strongwoman Contest here: Celebrating Strength and Sisterhood: The Charm City Strongwoman Competition "How You Can Get Involved & Support Charlotte’s Legacy The next Charm City Strongwoman Competition is just around the corner on Sunday, June 9th, located in Brewer’s Hill at 4015 Foster Avenue, Suite
- [13th Annual Charm City Strongwoman Contest](https://www.fivex3.com/2024/02/07/13th-annual-charm-city-strongwoman-contest/) - This contest is a Memorial Contest for my sister Charlotte Giza who died on February 11, 2015 after 3 1/2 years of living with colon cancer. She was my inspiration and my other half. This contest is for her and for ALL the strong women out there. This contest is also dedicated to our Fivex3
- [Stronger Together 2024: A Partners Strength Meet](https://www.fivex3.com/2024/07/25/stronger-together-2024-a-partners-strength-meet/) - When? Sunday, December 8, 2024 Where? Fivex3 Training, 4015 Foster Avenue, Suite 200, Baltimore, MD 21224 What? Stronger Together is a Strength Meet displaying the strength of two lifters working together to form one total. Rather than competing individually, Stronger Together will require competitors to form a team of 2 and complete all 4 lifts
- [Strength at Every Age: A Strength Coach's Perspective](https://www.fivex3.com/2024/08/09/strength-at-every-age-a-strength-coachs-perspective/) - I wrote this article, Strength at Every Age: A Strength Coach’s Perspective for the Nutrition Health Review this past May/June. Strength is important at ANY age but for older adults over 60, it is extremely important for building muscle mass, increasing bone density and making one more confident and independent.
- [Why Do We Squat, Bench, Press, and Deadlift?](https://www.fivex3.com/2025/05/24/why-do-we-squat-bench-press-and-deadlift/) - Think you're too old to lift? Think again. Strength training isn’t just for the young—it’s the key to staying strong, mobile, and independent as we age. Here’s why barbells might be the most powerful tool for aging well.
- [Training the Older Lifter](https://www.fivex3.com/2024/12/18/fivex3-radio-training-the-older-lifter-season-5-episode-14/) - In today's episode, Rebecca and Emily discuss strength training for the mature lifter - that is, a lifter in their 60's, 70's, 80's and yes, 90's!! You are never too old to begin a strength training program. You just need to START. Listen to the episode below. Listen to it HERE! Also, Fivex3 was recently featured
- [Training During the Holidays](https://www.fivex3.com/2023/11/15/fivex3-radio-training-during-the-holidays-episode-5/) - In today's episode, Rebecca and I discuss training during the holidays, why it can be a happy but stressful time for people or a solemn time for others. How do you handle your training during the fall and winter when it's cold and dark? You can listen to the episode HERE!
- [Training After and Illness or a Lay off](https://www.fivex3.com/2023/11/15/fivex3-radio-training-after-and-illness-or-a-lay-off-episode-5/) - In today's episode, Rebecca and I discuss how we help our clients get back on track with their training after an illness or if they have been off of training for a few weeks or so. Prelude: A discussion about motor unit recruitment with Manny. Listen to the episode HERE!
- [Talking Mental Health with Dr. Frederick Houts](https://www.fivex3.com/2023/10/30/fivex3-radio-talking-mental-health-with-dr-frederick-houts-md-episode-3/) - In today’s episode, Rebecca and I interview Dr. Frederick Houts and discuss mental health and medication. A fantastic discussion about treating mental health and why it is important to have these uncomfortable but crucial conversations. Listen to the episode HERE!
- [How to Spot the Bench or Squat](https://www.fivex3.com/2023/10/04/fivex3-radio/) - Fivex3 Radio: How to Spot the Bench or Squat - Do ya know? (Episode 2) In today’s episode, Rebecca and I discuss how to properly spot a bench press or squat. The spotter has a responsibility and so does the lifter. Number One Tip: Do NOT let go of your bar when benching if the
- [Safety in the Gym: Use your spotter arms!](https://www.fivex3.com/2023/10/03/fivex3-radio-safety-in-the-gym-use-your-spotter-arms-season-4-episode-1/) - We are back!!! Thanks for hanging in there while we were off for the month of August. Rebecca and I are back for another season and we are ready!! In today’s episode, Rebecca and I discuss safety measures you should take when benching and squatting. The gym is a controlled environment because you are the
- [Talking Strength and Training Programs for Older Lifters with Dr. Lynette Ewart](https://www.fivex3.com/2023/05/08/talking-strength-and-training-programs-for-older-lifters-with-dr-lynette-ewart-gp-episode-12/)
- [To Deload or Not to Deload: That is the Question](https://www.fivex3.com/2023/06/26/to-deload-or-not-to-deload-that-is-the-question-episode-14/) - In today’s episode, Rebecca and I discuss deloads and why most lifters will never need to worry about scheduling a de load because one is already built into their programs. The deload is called LIFE. 😉 Listen to the podcast HERE!
- [Training in the Heat](https://www.fivex3.com/2023/06/30/training-in-the-heat-episode-15/) - In today’s episode, Rebecca and I discuss training in the summer and the heat, how to avoid dehydration as well as some considerations to think about when traveling and training. Listen to the podcast here. Order your Backbone here: The Backbone
- [Our 2nd Interview with Manny, Powerlifter Extraordinaire](https://www.fivex3.com/2023/10/03/fivex3-radio-our-2nd-interview-with-manny-powerlifter-extraordinaire-episode-16/) - In today’s episode, we meet up with Manny Rechthand again to talk about his most recent powerlifting meet. Manny talks making weight, training for this past meet and most importantly, having a positive mindset while training. Join us for our talk with Manny…who will be competing in his 6th powerlifting meet in November 2023.You can
- [Mental Health and Strength Training](https://www.fivex3.com/2023/05/23/mental-health-and-strength-training-episode-13/) - May is Mental Health Awareness Month. In today’s episode, Rebecca and I discuss our personal bouts with mental health and what we and those we know and love have done to help us overcome these issues. Prelude: Monday Moments with Manny. 😉Manny and I take 10 minutes to discuss the topic of spinal stenosis. Manny
- [How we have changed: From Cardio Queens to Strong Women](https://www.fivex3.com/2023/05/08/how-we-have-changed-from-cardio-queens-to-strong-women-episode-11/) - In today’s episode, Rebecca and I discuss how we have changed over the past 30+ years in regards to exercise, training, coaching and our bodies. Listen to the podcast HERE!
- [Strength Training: What will happen to my body?](https://www.fivex3.com/2023/03/16/fivex3-radio-strength-training-what-will-happen-to-my-body-episode-10/) - In today’s episode, Rebecca and I discuss the concerns of some men whom we train or have known who are concerned with what might happen to their bodies when they begin strength training, especially those who have lost a substantial amount of weight prior to their strength journey. It’s not just women who may have
- [Interview with Manny Rechthand](https://www.fivex3.com/2023/03/02/fivex3-radio-interview-w-fivex3-member-and-american-record-deadlift-holder-manny-rechthand-episode-9/) - In today’s episode, Rebecca and I interview Fivex3 member, Manny Rechthand. Manny started training at Fivex3 in November 2020 at age 72. He has competed in three powerlifting meets, the most recent one in Orlando, Florida. At this meet, he broke the American Deadlift Record in his age group and weight class. He discusses why
- [Finding the Right Gym Community](https://www.fivex3.com/2023/02/21/fivex3-radio-finding-the-right-gym-community-episode-8/) - In today’s episode, Rebecca and I discuss why a gym community is important for many lifters and how you can work to create one for yourself if train by yourself. The right gym community can make your lifting experience incredible. Listen to the podcast HERE!
- [A Re-Set in the New Year](https://www.fivex3.com/2023/01/11/fivex3-radio-a-re-set-in-the-new-year-episode-7/) - Happy New Year! In today's first episode of 2023, Rebecca and I discuss New Year resolutions and the idea of focusing on a re-set instead of a re-do. Your new year can begin whenever you want it to begin. It doesn't have to be January 1. It can be January 15, February 1, May 25th.
- [Training during the Holidays: How to find balance](https://www.fivex3.com/2022/11/16/fivex3-radio-training-during-the-holidays-how-to-find-balance-episode-6/) - Listen here: Training during the Holidays: How to find balance
- [Fivex3 Radio](https://www.fivex3.com/2022/10/27/fivex3-radio-podcast/) - If you didn't already know, Fivex3 has a podcast!!! We started this podcast in May of 2020, when the world changed for so many people. We have been going STRONG ever since. Listen to the first episode Broadcasting from Baltimore, MD, home of crab cakes, Natty Boh and The Wire, Fivex3 Radio is a podcast

## Pages

- [Home](https://www.fivex3.com/) - Fivex3 Training offers a no-nonsense approach to building strength. We focus on tried-and-true barbell training methods to deliver results.
- [Strength Training Programs](https://www.fivex3.com/strengthtraining/) - Basic Training (Boot Camp) This program focuses on building strength, conditioning, mobility and athleticism through a combination of bodyweight and loaded exercises which allows for continuous progression from beginner to advanced. Exercises such as squats, push ups, rows, deadlifts and isometric work such as planks are the backbone of this class. Our Basic Training Program
- [Blog](https://www.fivex3.com/blog/) - Fivex3 Blog An Encouraging Story of Bone Health at Age 88 Emily Socolinsky June 24, 2026 At 88 years old, maintaining strong bones is an important part of preserving independence, mobility, and quality of life. And despite what some people might think, one CAN continue to build bone and preserve bone density as one ages
- [Events](https://www.fivex3.com/events/) - WHEN Sunday, June 7, 2026 ABOUT THE EVENT The Charm City Strongwoman competition is held in loving memory of my sister, Charlotte Giza, who passed away on February 11, 2015, after bravely battling colon cancer for 3 ½ years. She was my inspiration and my other half. This contest honors her and celebrates all strong
- [Book a Training Session](https://www.fivex3.com/booking/) - Book a Training Session Please make sure to contact us first to check schedule and availability. Remember that private training sessions may be cancelled for a refund as long as you notify us at least 24 hours in advance. Once you have scheduled a session, select the appropriate option below and you will be taken
- [Membership Rates](https://www.fivex3.com/rates/) - Membership Rates Membership Rates: Please contact us for more information about our membership options. *Unlimited monthly membership for Barbell Coaching *Unlimited Basic Training (Boot Camp) Class Family discount 33% off each additional member Introductory Four On-Boarding sessions & Membership Please contact us for more information. Private Coaching 60 minute session $125 10 Private Coaching Sessions
- [Starting Strength Coaching](https://www.fivex3.com/starting-strength/) - Starting Strength Coaching Starting Strength Affiliate Gyms offer the best training experience. Managed by Starting Strength Coaches who have been evaluated for their expertise in instruction and their understanding of the Starting Strength method, a Starting Strength Gym affiliation is your assurance of a quality training experience, whether you join as a member or are
- [Yes, You can!](https://www.fivex3.com/strength-training-for-the-older-lifter/yes-you-can/) - Most of your reasons for not training are your best reasons to start training. (Thanks to Dr. Jonathon Sullivan, Owner of Greysteel Strength and Conditioning, and the Author of “The Barbell Prescription” for this content.) Part of my job is to produce helpful content for Athletes of Aging. That’s an imposing term, but it’s really
- [About](https://www.fivex3.com/about/) - Meet our coaches Emily Socolinsky Owner Emily holds a Master’s in Education and a BA in Dance from UMBC, with over 20 years as a professional dancer and teacher. Her background includes training at Baltimore Ballet and Baltimore School for the Arts, plus experience in Brazilian Jiu-Jitsu (2015–2019). Emily has competed in seven Strongwoman contests
- [Recover Password](https://www.fivex3.com/recover-password/) - Recover Your Password
- [The best way to get strong](https://www.fivex3.com/strength-training-for-the-older-lifter/the-best-way-to-get-strong/) - What is the best way to get strong? Getting stronger can’t stop wrinkles or gray hair, but strength training can give us something even better—a stronger, healthier, and more independent life.We train for real life by using barbells to build balance, mobility, and resilience. Strength training helps counteract muscle loss, osteoporosis, and even chronic conditions
- [Contact](https://www.fivex3.com/contact/) - Have any questionsor want to get in touch? Please enable JavaScript in your browser to complete this form.Your Name *FirstLastYour Email Address *Phone NumberPreferred time to trainPlease SelectAnytimeEarly morningMorningMid-dayAfternoonEveningHow did you hear about us?Please SelectGoogleFacebookInstagramYelpStarting StrengthClient ReferralDrive ByYour Message *EmailSubmit Visit Us in Brewer's Hill! Address4015 Foster AvenueBaltimore, MD 21224 Email:info@fivex3.com Phone:410 205 925
- [Online Coaching](https://www.fivex3.com/online-coaching/) - Online Training with a Starting Strength Coach Whether you’re across town or across the country, our online coaching brings Fivex3’s barbell expertise right to you. On your schedule. Wherever you are.We offer the following online services designed for clients who live too far away to train at Fivex3 regularly. Online Coaching Join our private forum
- [Thank You for Booking](https://www.fivex3.com/thank-you-for-booking/) - [content_band padding_top="20px" padding_bottom="20px" bg_image="http://fivex3.com/wp-content/uploads/2014/10/group_shot_red.jpg" parallax="true" fade="true" fade_animation="in" class="center-text"] Feel Stronger. Look Stronger. Be Stronger. [/content_band] [container] Thank you for booking your training session. You will receive a receipt directly from PayPal. Please remember to arrive ten minutes before your scheduled time in order to read and fill our waiver and get changed. Please notify us
- [Strength Training for the Older Lifter](https://www.fivex3.com/strength-training-for-the-older-lifter/) - The worst advice we can get as we age? “Take it easy.” Strength makes everyday life easier—whether it’s climbing stairs, carrying groceries, or playing with grandkids. And the good news? You can build strength at any age. If I’d known I was going to live this long, I would have taken better care of myself.
- [Testimonials](https://www.fivex3.com/testimonials/) - FIVEX3 CLIENT TESTIMONIALS Beckie R. I have been an online client of Emily's since July, 2022. I am a 56 year old who has been active in athletics from a very young age. I played sports in my youth and in my adult years I worked out on a regular basis using circuit workouts, running,
- [Forum Login](https://www.fivex3.com/forum-login/)

## Categories

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