When building anything, you always start with a solid foundation. Go from the ground up. You can take the same approach when it comes to physique development and getting stronger. So it should come as no surprise that THE GYM floor has welcomed the brand new Atlantis Strength Pendulum Squat.
The pendulum squat is designed to maximize knee flexion, the angle of knee bend. When performing this exercise, you should be trying to sit on your calves. If you can’t get to that range due to pain or injury, then you’ll need to choose another exercise. Otherwise, you simply need to get stronger in this range. This range trains the quads in their lengthened position, much like our hack squat. Then to compliment the full contractile range of the quads, you have the leg extension that covers the shortened position, and then the leg press that is a great mid range movement. You do not need, nor should you do all of these in one single workout however. You could pair the leg extension with any 1 of the other previously mentioned machines. As a bonus Double Jeopardy tidbit of information, the leg extension is the only quad machine that trains the rectus femoris, the only one of the quads that crosses both the knee and hip joint. Now, some of this information might not make much sense to you, and that’s ok. That’s why we have fitness professionals who do understand all this and are here to explain this stuff to you, so you can try and implement it into your training.
As we continue to move forward, we will keep doing the best we can to keep our fitness floor updated and at the forefront of what you can find in our echelon of health clubs.
Working at THE GYM isn’t just a job, it’s a true passion. The electric energy that fills the space each day is driven by both the members and the staff. It creates an incredibly positive and motivating environment. There’s immense satisfaction in witnessing the commitment and progress of the members, knowing you’re part of a community where everyone strives for healthier, happier lives. The camaraderie among the staff is equally uplifting. It’s inspiring to work alongside individuals who are not only passionate about fitness but also genuinely supportive of each other and dedicated to helping everyone thrive. It’s more than just a workplace, it’s a vibrant village where shared goals foster accountability. The connections built extend beyond THE GYM walls, creating a truly rewarding experience every single day.
Each time you step onto the mat, I invite you to treat your practice as a celebration of the present—honoring the simple act of showing up for yourself while creating space to grow, learn, and evolve. My hope is that you leave class feeling centered, refreshed, and grounded.
Workout with Melanie in the Soft Studio Fridays at 11:30am for Vinyasa Flow.
Beyond the amazing physical results, my sessions with Grazi became something I truly looked forward to each week. Her energy, encouragement, and attention to detail pushed me to be my best. What started as personal training turned into a real friendship, and I’m so touched that she’ll even be there to watch me walk down the aisle.
I couldn’t have asked for a better trainer or a better support system during this journey!”
- 1 box or bag of shredded kale
- 1 small delicata squash, sliced into half-moons, seeds removed
- 2 medium beets (in the bag), sliced or cubed
- 1 large grapefruit, peeled and sliced into segments
- ¼ cup pumpkin seeds, toasted
- ¼ cup goat cheese or feta, crumbled (optional)
- Olive oil
- Sea salt & freshly cracked pepper
Optional Grain Add-On (makes it a meal):
- 1 cup cooked farro or cooked quinoa
For the Maple Tahini Dressing:
- 3 Tbsp tahini
- 1 Tbsp maple syrup
- 2 Tbsp lemon juice
- 2–4 Tbsp cold water
- A little added grapefruit juice
- Garlic, salt, pepper (to taste)
Directions
- Roast the squash:
- Toss delicata squash with olive oil, salt, and pepper. Spread on a sheet pan and roast at 400°F for 20 minutes, flipping halfway, until tender and caramelized.
- Prep the kale:
- Place chopped kale in a large bowl. Drizzle with a touch of olive oil and a pinch of salt. Massage for 1–2 minutes until softened.
- Make the dressing:
- Whisk together tahini, maple syrup, lemon juice, grapefruit juice, and garlic.
- Thin with cold water until creamy and pourable. Season with salt and pepper.
- Assemble the salad:
- Toss kale (and cooked farro or quinoa, if using) with dressing.
- Top with roasted squash, roasted beets, and grapefruit slices.
- Sprinkle with pumpkin seeds and goat cheese.
Serve and enjoy!
Enjoy warm with grains and roasted veggies, or chill for a hearty meal-prep salad.
