Training for Warriors East Metro

Training for Warriors East Metro Part of 200 Training Gyms worldwide providing high quality practices for Life Warriors looking to ma
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Warrior of the Month – Pam LanzCongratulations to our Warrior of the Month, Pam Lanz!Pam's journey is proof that consist...
08/04/2026

Warrior of the Month – Pam Lanz

Congratulations to our Warrior of the Month, Pam Lanz!

Pam's journey is proof that consistency pays off. After being diagnosed with osteoporosis, she made the decision to invest in her health through strength training. Since then, she's shown up, worked hard, and become stronger with every step of the journey.

Her determination, positive attitude, and commitment inspire everyone around her.

Your hard work, resilience, and commitment make you an incredible example of what it means to be a Warrior.

Mid Day 12:00 noon Small Group Launch In September-4-6 People Per Group-Individual attention at awesome group prices..-S...
07/31/2026

Mid Day 12:00 noon Small Group Launch In September

-4-6 People Per Group
-Individual attention at awesome group prices..
-Sessions tailored to the groups needs!
-Vald- Movement screening and home exercise prescription included free when joining this group. (97.00) Value
-2 days per week 25.00 per session
-3 days per week 20.00 per session

Contact us at www.ohponline.net or DM us on through Facebook or Instagram and mention noon small group in your message!

Are You Training in the Right Heart Rate Zone? ⌚❤️Many people estimate their training zones using formulas like:220 − Yo...
07/26/2026

Are You Training in the Right Heart Rate Zone? ⌚❤️

Many people estimate their training zones using formulas like:

220 − Your Age = Estimated Maximum Heart Rate
From there, different percentages are used to target easy, moderate, or vigorous exercise.

While this is a helpful starting point, it isn't perfect because everyone's physiology is different.

A more individualized approach is training based on your anaerobic (lactate) threshold—the point where your body begins producing lactate faster than it can clear it.

Why does this matter?

✅ More accurate training zones
✅ Better endurance and cardiovascular improvements
✅ Less risk of training too hard or too easy
✅ More efficient workouts and recovery

Whether you're using age-based formulas, a heart rate monitor, or professional testing, the goal is the same: train smart, stay consistent, and progressively improve your cardiovascular fitness.
❤️ Better data. Better training. Better heart health.

Know Your Numbers ❤️🩺A standard cholesterol test tells part of the story—but not the whole story.General targets for man...
07/23/2026

Know Your Numbers ❤️🩺

A standard cholesterol test tells part of the story—but not the whole story.

General targets for many healthy adults include:
• Total Cholesterol: Below 200 mg/dL
• LDL ("bad") Cholesterol: Below 100 mg/dL (lower may be recommended for higher-risk individuals)
• HDL ("good") Cholesterol: Above 40 mg/dL for men and above 50 mg/dL for women
• Triglycerides: Below 150 mg/dL

Ask your healthcare provider whether additional testing is appropriate, such as:
✔️ ApoB
✔️ Lipoprotein(a) [Lp(a)]
✔️ High-sensitivity C-reactive protein (hs-CRP)
✔️ Homocysteine
✔️ Fasting insulin and glucose

These additional markers can provide a more complete picture of cardiovascular risk for some people.

The more you understand your numbers, the better you can work with your healthcare team to protect your heart.

❤️ Knowledge is one of the best forms of prevention.

07/21/2026

VALD Screening Now Available

What is it? This is part of how we meet you where you are at and take you on a journey to better health.

The VALD HumanTrak system is an advanced 3D movement analysis tool that evaluates how your body moves during everyday and exercise-related movements.

It measures mobility, balance, stability, posture, symmetry, and movement quality, identifying limitations or imbalances that aren't always visible to the naked eye.

For someone beginning a fitness journey, HumanTrak provides an objective baseline of how your body functions before training begins.

This allows coaches to create a personalized exercise program that targets your specific needs, reduces injury risk, improves movement efficiency, and tracks measurable progress over time.

Instead of guessing where to start, HumanTrak helps ensure your fitness plan is built on accurate data, leading to safer, smarter, and more effective results.

Contact us and get started!!

07/19/2026

Not sure where to go? We would love to see you give us a shot!!!

Give us a try! Try us out completely FREE!

Nutrition for a Healthier Heart 🥗Your heart is built in the kitchen just as much as it's strengthened in the gym.Focus o...
07/19/2026

Nutrition for a Healthier Heart 🥗

Your heart is built in the kitchen just as much as it's strengthened in the gym.

Focus on these heart-friendly habits:

🥬 Fill half your plate with colorful vegetables and fruit.
🐟 Eat omega-3 rich foods like salmon, sardines, walnuts, and flaxseed.
🌾 Choose high-fiber foods such as oats, beans, lentils, and whole grains.
🥜 Include healthy fats from olive oil, avocados, and nuts.
🍗 Prioritize lean protein to help maintain muscle and support metabolism.
🚫 Limit ultra-processed foods, excess sugar, and trans fats.

Small, consistent choices can help improve blood pressure, cholesterol, inflammation, and long-term heart health.

Healthy eating isn't about perfection—it's about creating habits you can sustain for life.

Need help getting started? Connect with one of our nutrition coaches and get moving in a better direction. Action is the only thing that creates change. Let's get started!

❤️ Fuel your body. Protect your heart.

07/16/2026

Mobility: Motion is Lotion

Mobility isn't about being flexible enough to touch your toes—it's about moving pain-free through life.

Daily mobility work helps: ✔️ Improve joint health ✔️ Reduce stiffness ✔️ Enhance athletic performance ✔️ Prevent injuries ✔️ Keep you doing the activities you love.

The body was designed to move. The more you
move well today, the better you'll move
tomorrow.

Take 10 minutes today to invest in your future mobility.

07/14/2026

Walking: The Most Underrated Exercise

Never underestimate the power of a daily walk.
Walking consistently can: 🚶 Improve cardiovascular health 🩸 Help regulate blood sugar 🧠 Support brain health 😊 Boost mood ❤️ Lower the risk of chronic disease

You don't need a complicated fitness plan to improve your health.

Just keep moving.

Aim for 30-45 minutes of walking most days
and invest in a healthier, longer life.

🚀 Something BIG is Coming to OHP & TFW East Metro!Meet us where you're at... then let us take you on a journey to better...
07/14/2026

🚀 Something BIG is Coming to OHP & TFW East Metro!
Meet us where you're at... then let us take you on a journey to better health.

Every fitness journey should begin with understanding YOU—not guessing.

That's why we're excited to introduce the VALD HumanTrak Movement Screening System, the same advanced movement assessment technology trusted by elite athletes, physical therapists, and performance professionals around the world.

Your assessment provides objective data about how your body moves so we can build a program specifically for you.

Your HumanTrak assessment can help identify: ✅ Mobility limitations
✅ Balance and stability deficits
✅ Movement asymmetries
✅ Joint range of motion
✅ Areas that may increase injury risk
✅ Baseline measurements to track your progress over time

Whether your goal is to:
🏋️ Build strength
❤️ Improve your health
🏃 Move without pain
⛳ Golf farther
🎾 Stay active with your family
💪 Perform at your best
..it all starts with knowing where you are today.
🎉 Introductory Launch Offer FREE HumanTrak Assessment for all new members!

Regular Assessment: $97

Don't guess. Assess. Plan. Improve.

Let us meet you where you're at... then take you on a journey of better health.

📅 Schedule your assessment today and take the first step toward moving better, feeling better, and living stronger.

Address

9040 Inwood Avenue So
Cottage Grove, MN
55016

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 7pm
Saturday 7am - 10am
Sunday 7pm - 8pm

Telephone

+16513305253

Website

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