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Other | October 12, 2017

Hammer Fitness athlete pro MMA fighter wins a Gold Medal live from the Athens Olympic Sports Complex.

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Coach Marko | November 08, 2017


The other day, I was approached by a young guy named Michael. Michael had a lot of trouble understanding and executing a crucial mental element to making gains and building muscle: discipline.   

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Coach Rima Messier | November 07, 2017

I gained almost 60lbs during my pregnancy. I ate a burger and fries almost daily. I ate chocolate chip cookies every single morning because that’s what I was craving for.

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Other | November 07, 2017


Do you ever look in the mirror and hate yourself for what you just ate? Do you ever feel disgusted with what you see? 

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Other | November 06, 2017

With cold and flu season upon us, many people find themselves wondering how to gauge when it is and isn’t ok to train. For the most part, people like to use temporary sickness as an excuse to skip the gym, but a lot of the time it can actually be beneficial in relieving symptoms! Here are some simple DO’s and DONT’s to follow:

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Coach Junelle | November 05, 2017

Are Your Goals SMART?
You hear it all the time in the Health and Wellness industry - Set a goal. Goals are essential to whatever you are trying to achieve in any aspect of life. However, all goals are not
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Lifestyle | November 05, 2017

This morning I woke up with the worst cramps, feeling exhausted and nauseous. All I really wanted to do was lie in bed all day and eat a big fat piece of chocolate cake. That’s all I could think about doing. But instead, I dragged myself to the gym and started to workout. I definitely didn’t have as much energy as I normally would have on a regular day.

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Coach Rima Messier | November 02, 2017

Reasons why you might be having a shitty workout.

The one hour you spend at the gym everyday, should be treated as precious time. I always find it very strange that people go to the gym for an hour or two, but actually spend half that time preoccupied with other things.

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Fat Loss | November 01, 2017

One of the most common questions I get asked about cardio isn’t what form (jogging, walking, running, etc) or type (Liss, HITT, etc.) but rather what TIME is the best to do cardio for fat loss.

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Coach Marko | November 01, 2017

When I was 19 I had a nasty pinched nerve in my lower back. This happened pulling jet skis during a summer job that left me unable to walk without excruciating pain for 2 and a half months. Not to mention I developed anxiety, all while trying to go to my lectures and classes as I was a university student at the time. I reached out to a physiotherapist, but really the help was only temporary. I was told I wouldn’t be able to train anything from the lower body down for at least a year, and to just avoid going to the gym or even doing anything physically active in general as it could further aggravate my injury. 

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Muscle Building | October 31, 2017

Pushing yourself TO failure, is not enough!


Its been scientifically proven that hypertrophy(the growth of new muscle tissue) occurs at various rep ranges.

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