Stop Balancing on a BOSU Ball: What the Research Actually Says About Unstable Surface Training

Let’s get one thing straight: balancing on a BOSU ball is not a badge of athleticism. Yet, I constantly see people in the gym doing squats or biceps curls on unstable surfaces thinking they're improving ankle strength, core function, or stability.

It’s a well-intentioned but misguided strategy. So, what does the research actually say about unstable surface training?

What Is Unstable Surface Training (UST) Really Training?

Unstable surface training—using tools like BOSU balls, wobble boards, or foam pads—adds instability to exercises, forcing the body to work harder to stay balanced. This does a few things:

• Increases neuromuscular coordination demands

• Engages the vestibular system and visual feedback

• Activates postural muscles through reflexive adjustments

• Requires greater core and small muscle engagement

Sounds like a win, right?

Not so fast.

The Ankle Stability Myth

Ankle sprains make up about one-third of all sports injuries, and the recurrence rate is shockingly high—up to 70%. A lot of this is due to poor proprioception—the body’s ability to sense joint position and movement.

So people assume that training on unstable surfaces improves proprioception and ankle stability.

But here's the problem: it doesn’t.

One study looked directly at proprioceptive training and found that exercises performed on unstable surfaces did not effectively improve proprioception or joint position sense. In other words, wobbling doesn’t equal proprioceptive adaptation (Wright & Arnold, 2012).

Strength Loss on Unstable Surfaces

Not only are you not improving ankle function—you might be compromising your strength, too.

A 2021 study found that grip strength and overall power output were significantly reduced when resistance exercises were performed on unstable surfaces (Zemková et al., 2021). That’s because your body’s focused on not falling over rather than producing force.

Another systematic review echoed this, concluding that unstable surface strength training has limited transfer to strength and power in stable, real-world conditions (Behm et al., 2015).

Translation: You’re getting worse at lifting and still not preventing that ankle sprain.

So What Should You Do for Ankle Stability?

There’s solid evidence that certain proprioceptive and strength training strategies actually reduce ankle sprain recurrence:

Controlled Strength Training

• Calf raises (bent and straight knee)

• Tibialis raises, toe walks

• Split stance and single-leg exercises with tempo

Sensory-Motor Work

• Eyes-closed balance drills on a firm surface

• Controlled single-leg deceleration (hop and stick)

• Multidirectional landing mechanics

Reactive & Perturbation Training

• External taps or light band perturbations while holding position

• Partner drills mimicking sport-specific movement

These strategies are rooted in actual performance and rehabilitation research (Schiftan et al., 2015), and more importantly—they help you move better, get stronger, and build confidence after injury.

Final Thoughts

Unstable surface training isn’t evil—it has its time and place, especially in rehab or return-to-play. But for most people chasing strength, resilience, or better ankle stability, it’s a poor substitute for well-designed, progressive training.

So unless your goal is to join Cirque du Soleil, maybe leave the BOSU ball alone.

Train smart. Get strong. Train. Play. Repeat.

References

Behm, D. G., Muehlbauer, T., Kibele, A., & Granacher, U. (2015). Effects of strength training using unstable surfaces on strength, power and balance performance across the lifespan: A systematic review and meta-analysis. Sports Medicine, 45(12), 1645–1669. https://doi.org/10.1007/s40279-015-0384-x

Behm, D. G., & Colado, J. C. (2012). Instability resistance training for health and performance. Strength and Conditioning Journal, 34(3), 33–48. https://doi.org/10.1519/SSC.0b013e31824f2552

Schiftan, G. S., Ross, L. A., & Hahne, A. J. (2015). Proprioceptive training for the prevention of ankle sprains: A systematic review and meta-analysis. Journal of Science and Medicine in Sport, 18(3), 238–244. https://doi.org/10.1016/j.jsams.2014.04.007

Wright, C. J., & Arnold, B. L. (2012). Fatigue and muscular performance during dynamic activities: A comparison of stable and unstable conditions. Journal of Athletic Training, 47(4), 407–416. https://doi.org/10.4085/1062-6050-47.4.16

Zemková, E., Jeleň, M., Čepková, A., & Uvaček, M. (2021). There is no cross effect of unstable resistance training on power produced during stable conditions. Applied Sciences, 11(8), 3401. https://doi.org/10.3390/app11083401

The Science of Sleep: How to Optimize Recovery and Performance

Sleep is one of the most critical, yet often overlooked, components of overall health and athletic performance. High-quality sleep is essential for physical recovery, cognitive function, and long-term well-being. Whether you're an athlete striving for peak performance or someone simply looking to improve daily function, optimizing sleep should be a top priority.

How many hours should you sleep a night?

Research generally suggests that most adults should aim for 7 to 9 hours of sleep per night to maintain overall health, with individual needs varying based on factors like age, lifestyle, and genetics. For athletes, the recommendations can differ slightly due to the physical demands placed on their bodies.

• General population:

  • Adults: 7–9 hours per night

  • Teens: 8–10 hours per night

  • Children: 9–11 hours per night

• Athletes:
  Athletes often require more sleep for recovery, muscle repair, and optimal performance, with some research suggesting that 8–10 hours per night may be ideal, especially for those who train intensely or frequently

The Importance of Sleep for Health and Performance

Physical Recovery and Performance

Sleep is when the body undergoes the majority of its repair and recovery processes. During deep sleep (slow-wave sleep), the body increases the release of human growth hormone (HGH), which is crucial for muscle repair, bone growth, and tissue regeneration (Leeder et al., 2012). Additionally, inadequate sleep can lead to decreased glycogen storage, reduced muscle protein synthesis, and impaired immune function, all of which can negatively impact athletic performance (Halson, 2014).

For athletes, studies have shown that sleep deprivation leads to reduced reaction time, impaired motor function, decreased endurance, and an increased risk of injury (Fullagar et al., 2015). A study on basketball players found that increasing sleep duration improved sprint times, shooting accuracy, and overall performance (Mah et al., 2011).

Cognitive Function and Decision-Making

Cognitive function is just as critical as physical performance, especially in sports that require strategic thinking, quick reactions, and split-second decision-making. Poor sleep has been linked to impaired memory, decreased attention span, and slower reaction times (Walker, 2017). For athletes, this means a diminished ability to anticipate plays, make precise movements, and adapt to in-game situations.

Hormonal Balance and Mental Health

Sleep plays a vital role in regulating hormones, including cortisol (the stress hormone) and testosterone. Sleep deprivation increases cortisol levels, which can lead to elevated stress, impaired recovery, and increased fat storage (Samuels, 2008). At the same time, sleep is necessary for optimal testosterone production, which is important for muscle growth, strength, and recovery.

Additionally, inadequate sleep is linked to mood disturbances, increased risk of depression and anxiety, and overall reduced well-being. A well-rested athlete is not only physically prepared but also mentally sharper and more resilient.

How to Optimize Sleep for Better Recovery and Performance

1. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), leading to better sleep quality. Inconsistent sleep patterns can disrupt recovery and performance (Dijk & Archer, 2009).

2. Create an Ideal Sleep Environment

• Keep it Cool: The optimal room temperature for sleep is between 16-19°C (60-67°F). I personally take this to the next level by opening all bedroom windows before bed to maximize cool airflow

• Eliminate Light: Darkness signals the brain to produce melatonin, a hormone that promotes sleep. Use blackout curtains or an eye mask

• Reduce Noise: White noise machines or earplugs can help block disruptive sounds. I sleep with an air purifier on, which not only improves air quality but also provides soothing background noise

• Incorporate Plants: Snake plants are a great addition to the bedroom as they improve air quality by filtering toxins and increasing oxygen levels, which can promote better sleep

3. Minimize Screen Time and Optimize Lighting

Blue light from phones, tablets, and TVs suppresses melatonin production and interferes with sleep quality. Try to avoid screens at least 60 minutes before bedtime or use blue light filters (Chang et al., 2015).

One of my biggest nighttime game-changers has been switching all bedroom lights to red light bulbs. Red light has been shown to have minimal impact on melatonin production, making it an ideal choice for nighttime lighting. I even installed red puck lights in the bathroom to prevent harsh light exposure when brushing my teeth or washing my face at night.

A dimly lit bedroom bathed in a warm red glow from red light bulbs, creating a calming atmosphere ideal for restful sleep.

4. Prioritize a Pre-Sleep Routine

Establishing a wind-down routine can signal to your body that it’s time for rest. Consider:

• Reading a book for 30-60 minutes before bed (this has been a game-changer for me)

• Practicing deep breathing or meditation

• Gentle stretching or mobility work

5. Manage Caffeine and Alcohol Intake

Caffeine has a half-life of 5-6 hours, meaning it can stay in your system for a long time. Avoid consuming caffeine at least 6 hours before bed. While alcohol might make you feel sleepy, it disrupts REM sleep and overall sleep quality (Roehrs & Roth, 2001).

6. Try Magnesium Spray for Relaxation

Another tip worth trying is applying magnesium spray to the bottoms of your feet before bed. Magnesium plays a key role in muscle relaxation, stress reduction, and sleep regulation. Some people find it helps improve sleep onset and quality, making it a great addition to your nighttime routine.

7. Use Sleep Tracking to Optimize Habits

Wearable technology and sleep tracking apps can provide insights into sleep patterns and help identify areas for improvement. Tracking heart rate variability (HRV) and sleep duration can help athletes understand their recovery needs better (Walsh et al., 2021).

Final Thoughts

Sleep is a fundamental pillar of health and performance. It impacts everything from physical recovery and injury risk to cognitive function and hormonal balance. Prioritizing high-quality sleep through consistent habits, proper sleep hygiene, and lifestyle adjustments will enhance athletic performance, mental clarity, and long-term health.

Investing in better sleep isn’t just about feeling well-rested—it’s about optimizing your body’s ability to perform and recover at its highest potential. Train hard, recover smart, and sleep well.

References

• Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.

• Dijk, D. J., & Archer, S. N. (2009). Circadian and sleep-dependent aspects of memory performance. Progress in Brain Research, 169, 107-135.

• Fullagar, H. H., et al. (2015). Sleep and recovery in team sport. Int. J. Sports Physiol. Perform., 10(8), 950-957.

• Walsh, N. P., et al. (2021). Sleep and the elite athlete. Int. J. Sports Physiol. Perform., 16(5), 572-573.

• Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

The Small Group Effect: How Training Together Can Lead to Big Results

At Avos Strength, we believe that strength and fitness are about more than just the weight you lift or the miles you run. It’s about the environment you create, the people who support you, and the results you achieve together. Small group training offers an ideal balance of personalized attention and community-driven motivation, helping you unlock your potential in ways that solo training simply can’t.

What Is Small Group Training?

Small group training at Avos Strength combines the expertise of personalized coaching with the camaraderie of training alongside others. Our sessions are designed for groups that you create yourself, ensuring that each participant receives individualized feedback while benefiting from the energy of a group setting. It’s a cost-effective way to access high-quality coaching while building connections with like-minded individuals.

Why Small Groups Work

1. Personalized Attention Without the Price Tag

One-on-one training is excellent for targeted results, but small group training allows for tailored coaching at a fraction of the cost. At Avos Strength, we assess each participant’s needs, past injuries, and goals to ensure that your program works for you—even in a group setting.

2. Accountability Through Community

Training in a group fosters accountability. When you’ve got a group of people cheering you on and expecting you to show up, it’s easier to stay consistent. At Avos Strength, our clients often find that their group becomes a source of encouragement and inspiration, pushing them to show up and give their best.

3. Healthy Competition Drives Progress

Friendly competition can be a powerful motivator. Seeing your peers work hard inspires you to do the same. Whether it’s hitting a new personal best on a lift or mastering a challenging movement, the group dynamic helps you push beyond your limits.

4. Stronger Together

Training in a small group builds a sense of community. Our clients often say that their group feels like a team, celebrating milestones together and supporting each other through challenges. It’s not just about getting stronger physically; it’s about building a support system that lifts you up.

What to Expect in Small Group Training at Avos Strength

• Customized Programs: Each participant follows a program tailored to their goals and abilities, designed by Evelyn Calado, a registered Kinesiologist and CSCS-certified strength coach with over a decade of experience.

• Expert Coaching: With close oversight, you’ll learn proper form, progress safely, and address your individual needs.

• Flexible Scheduling: Create your own group and book sessions that fit your schedule. We’ll work with you to find times that accommodate everyone in your group.

• Hybrid and Remote Options: Can’t always make it to the gym? No problem. Our app-based programs allow you to stay consistent, whether you’re training in person or remotely.

The Avos Strength Difference

At Avos Strength, we’re committed to building strong foundations for every client. Our small group training is rooted in science and tailored to individual needs, ensuring you’re not just working out—you’re training with purpose. We prioritize quality over fads, focusing on long-term results and a sustainable approach to health and fitness.

Whether you’re a beginner or an experienced athlete, small group training at Avos Strength offers the guidance, motivation, and community you need to succeed. Ready to see how the small group effect can lead to big results? Let’s get started.

Train. Play. Repeat.

How to Stay Fit While Traveling: Tips and Tricks

Traveling is one of life’s greatest joys—it allows you to explore new places, try new foods, and step out of your daily routine. But for those dedicated to their training, it can feel like every trip is a setback. How do you keep moving forward when your schedule is unpredictable, and access to equipment is limited?

The good news is that staying fit while traveling doesn’t have to be complicated or time-consuming. With a bit of planning and creativity, you can maintain your strength, mobility, and overall fitness no matter where you go.

Here are some practical tips and strategies that have worked for me and my clients over the years:

1. Plan Ahead

A little preparation goes a long way. Researching gyms, parks, or hotel fitness centers at your destination ensures you’re not caught off guard. When I travel, depending on the type of trip, I adjust my approach. If I’m staying in one location, I always look for hotels with gyms or find a local gym nearby. Knowing your options ahead of time saves you stress and keeps your routine intact.

2. Prioritize Movement Over Perfection

You don’t need a perfect session to make progress. Focusing on staying active—whether it’s a quick mobility session, a bodyweight workout, or a long walk—keeps you consistent without added stress.
Your training sessions don’t have to be long—30 to 45 minutes is plenty. After all, it’s vacation! Sometimes taking a break is exactly what your body needs to recover and come back stronger. If your trip is a week or less, embracing the change of pace can actually enhance your long-term progress.

3. Choose Active Adventures

Traveling offers endless opportunities to stay active while exploring new places. Instead of opting for passive activities like a bus tour, try a walking tour or rent bikes to explore a new city. When planning excursions, choose active options like hiking, snorkeling, or paddleboarding. These activities keep you moving and allow you to experience your destination in a whole new way.

4. Pack Travel-Friendly Equipment

Bringing the right gear can make all the difference. Resistance bands, a jump rope, or sliders are great lightweight options. My favorite, though, is the TRX suspension trainer. It’s portable, versatile, and perfect for targeting your back—one of the hardest areas to train without access to gym equipment.

5. Make Use of Your Surroundings

Hotel rooms, parks, or beaches can double as great workout spaces. Bodyweight exercises like squats, push-ups, planks, and lunges are versatile and effective no matter where you are.
Don’t overlook playgrounds! Monkey bars and other equipment can be great for bodyweight movements like pull-ups or hanging leg raises.

6. Keep It Simple or Get a Plan

Consistency is key when training while traveling. Having a basic workout template—like alternating push, pull, and lower-body movements—ensures you can adapt to your environment.
If you’re unsure how to structure your workouts, consider having your coach design a custom plan. Whether you have access to a full gym, a hotel fitness center, or just your own bodyweight, a tailored program removes the guesswork and keeps you on track.

Need help staying on track during your travels? I can design a custom program tailored to your specific needs and available equipment. Click here to book a personalized travel program through Avos Strength.

7. Stay Mindful of Nutrition

Vacations are a time to enjoy yourself, and food is often a big part of the experience. It’s okay to splurge a little here and there—but try to avoid turning every meal into an all-you-can-eat buffet. Overindulging in high-calorie, low-nutrient foods for a week or more can leave you feeling sluggish and lead to significant weight gain.
To strike a balance, prioritize healthier options most of the time. Choose lean proteins, vegetables, and whole grains when you can, and enjoy richer foods in moderation. Pair this with staying active, and you’ll return from your vacation feeling refreshed, not weighed down by your choices.

Why Strength Training Is Essential for Women in Their 30s

If you’re a woman in your 30s, you’ve likely started to hear the term “muscle loss” more often—and for a good reason. Beginning in your 30s, women can lose about 3-5% of muscle mass per decade if they’re not engaging in strength training. This decline, known as sarcopenia, doesn’t just affect your ability to stay active but also impacts your metabolism, bone density, and overall quality of life. So let’s talk about why lifting weights and building muscle is one of the best things you can do for your body and your long-term health.

What Does It Mean to Build Muscle?

Building muscle isn’t about looking bulky—it’s about preserving and enhancing your lean body mass. Muscle is metabolically active tissue, meaning it burns calories even when you’re at rest. The more muscle you have, the more energy your body uses throughout the day, which can make it easier to manage body fat levels. Additionally, having more muscle mass supports joint health, improves posture, and helps you maintain independence as you age.

Why Muscle Loss Matters

Starting in your 30s, your body naturally begins losing muscle mass unless you actively work to maintain or build it. This decline can:

• Lower your metabolism: Less muscle mass means fewer calories burned at rest.

• Increase fat storage: Without strength training, your body composition can shift toward higher fat percentages, even if your overall weight doesn’t change.

• Impact daily function: Everyday tasks like carrying groceries or playing with kids can become harder.

• Weaken bones: Muscle-strengthening exercises stimulate bone growth, reducing the risk of osteoporosis.

The Science Behind Strength Training

Research consistently shows that strength training is one of the most effective ways to combat muscle loss. Unlike cardio, which primarily burns calories during the activity, strength training creates a lasting metabolic boost through a process called excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories as it repairs and rebuilds muscle tissue after your session.

The Misconceptions About “Toning”

Many women express a desire to “get toned,” but what does that really mean? “Toning” is simply a combination of building muscle and reducing body fat to reveal that muscle. To achieve this, you need to lift weights with enough intensity to stimulate muscle growth and follow a consistent, progressive program. Activities like switching up workouts every week or focusing solely on cardio won’t build the muscle needed for that “toned” look.

Benefits of Building Muscle for Women in Their 30s

1. Improved Metabolism: More muscle mass means your body burns more calories throughout the day.

2. Fat Loss: Muscle tissue uses energy, helping you burn fat more efficiently.

3. Bone Health: Weight-bearing exercises strengthen bones and reduce the risk of osteoporosis.

4. Hormonal Balance: Strength training can improve insulin sensitivity and regulate other hormones tied to stress and metabolism.

5. Mental Health: Lifting weights has been shown to reduce anxiety, improve mood, and boost confidence.

6. Longevity: Strength training supports better balance and mobility, reducing the risk of falls and injuries as you age.

Common Mistakes That Sabotage Progress

• Going Through the Motions: Lifting without intention or intensity won’t challenge your muscles enough to grow.

• Chasing the Burn: Prioritize progressive overload (gradually increasing weights, reps, or sets) over just “feeling the burn.”

• Skipping Rest Periods: Adequate rest between sets allows you to lift heavier, which promotes muscle growth.

• Not Tracking Progress: Without tracking, it’s hard to measure improvement or identify areas to adjust.

• Inconsistent Programming: Random workouts won’t deliver the same results as a structured plan.

How to Build Muscle Effectively

1. Lift Heavy: Don’t be afraid of heavier weights. Training close to failure (when you can’t do another rep with good form) is key.

2. Progressive Overload: Gradually increase the challenge by adding weight, reps, or sets over time.

3. Consistency: Stick with a program for several weeks to master exercises and track improvements.

4. Nutrition Matters: Fuel your body with enough protein and carbs to perform well and recover effectively. Aim for about 0.7-1.0 grams of protein per pound of body weight daily.

5. Rest and Recovery: Sleep is essential for muscle repair and growth. Aim for 7-9 hours per night.

A Plan for Your 30s and Beyond

By incorporating strength training into your routine, you’re not just building muscle—you’re investing in your future health. Focus on compound movements like squats, deadlifts, presses, and rows that target multiple muscle groups. Combine these with accessory exercises to address specific areas, and don’t forget to celebrate your progress along the way.

If you’re unsure where to start, consider working with a coach to create a tailored program. At Avos Strength, we specialize in helping women build strength and confidence with evidence-based training plans that fit your lifestyle. Let’s take the guesswork out of your training and help you build a stronger, healthier you.

Ready to lift? Let’s get started!

The Essentials of Effective Personal Training

Introduction: Personal training has become an essential part of achieving fitness goals efficiently, safely, and with the right guidance. Whether you're aiming to build muscle, lose weight, recover from an injury, or simply improve your overall health, a personal trainer can offer the knowledge, support, and motivation needed to succeed. In this post, we'll break down the essentials of effective personal training and what sets quality personal training apart.

1. Personalized Assessment and Goal Setting

Every client gets assessed at Avos Strength - Here is one of our assessments: the table test.

Effective personal training begins with an individualized assessment. This step is critical in understanding each client’s unique needs, goals, strengths, and limitations. The best personal trainers don’t follow a one-size-fits-all approach; instead, they take the time to learn about your current fitness level, any past injuries, lifestyle, and specific objectives. This leads to the development of a personalized training plan that is tailored for you.

Why it Matters: Without a customized approach, training programs can feel generic and may not yield the best results. A well-structured assessment allows a personal trainer to design a plan that’s both challenging and achievable, aligning with your health and fitness goals.

2. Education and Proper Technique

One of the core benefits of personal training is learning how to perform exercises safely and effectively. An effective personal trainer will focus on technique, teaching you how to execute each movement correctly to maximize results and minimize the risk of injury.

Why it Matters: Poor form is one of the main causes of injuries in the gym. With the guidance of a knowledgeable personal trainer, you can build a strong foundation of proper technique, empowering you to perform exercises independently and with confidence. Plus, understanding why each exercise is included helps you stay motivated and committed. At Avos Strength, our coaches bring years of experience, advanced certifications, and a deep commitment to client success, ensuring that every exercise we choose is purposeful and aligned with your goals.

3. Accountability and Consistency

Staying motivated can be one of the biggest challenges in any fitness journey. Personal training provides a built-in layer of accountability—your trainer will ensure that you show up, stay on track, and keep progressing.

Why it Matters: Studies show that individuals who have a support system, like a personal trainer, are more likely to stick with their fitness programs. This consistent support helps you stay focused, even when motivation wanes. Knowing you have someone invested in your success can make all the difference on those days when it feels hard to keep going.

4. Program Adjustments Based on Progress

Effective personal training is adaptive. As you progress, your trainer will adjust your program to keep it challenging and aligned with your evolving goals. This flexibility ensures that you’re constantly working at an optimal level—neither underperforming nor overtraining.

Why it Matters: Training that adapts to your progress prevents plateaus, keeps things interesting, and reduces the likelihood of injury from overtraining. Regular program adjustments are an essential part of sustainable progress.

5. Support for Lifestyle Changes

Personal training goes beyond workouts. The best personal trainers help clients integrate positive habits into their daily lives, such as improving sleep, managing stress, and making healthier dietary choices. These holistic changes contribute to better results and a higher quality of life.

Why it Matters: Fitness isn’t just about exercise; it’s about an overall approach to health. Personal trainers who address aspects beyond the gym help their clients achieve balanced and lasting results.

6. Emphasis on Long-Term Health and Injury Prevention

Effective personal training aims to create a sustainable, healthy lifestyle. Trainers prioritize injury prevention and safe training practices, teaching clients how to care for their bodies while still pushing themselves toward their goals. This ensures that clients can stay active and injury-free in the long term.

Why it Matters: Injury setbacks can disrupt progress and discourage people from maintaining an active lifestyle. A skilled personal trainer helps prevent injuries by incorporating safe, appropriate exercises and educating clients on proper warm-ups and mobility work.

Perform at a high level at any age, so you can continue to play the sports you love and stay injury free,

7. Success Stories and Client Testimonials

When choosing a personal trainer, it’s helpful to look at their previous clients' success stories and testimonials. These firsthand accounts provide insight into the trainer’s ability to help clients reach their goals and make lasting changes.

Why it Matters: Success stories demonstrate that a trainer is skilled at tailoring programs to a range of goals, needs, and fitness levels. Seeing real results can also inspire you to commit to your own training journey.

Conclusion:

Personal training is more than just exercise—it’s a journey toward improved health, fitness, and confidence. With a skilled personal trainer by your side, you’ll receive customized guidance, support, and motivation to make meaningful, lasting changes. At Avos Strength, we understand the essentials of effective personal training and are dedicated to helping each client achieve their unique fitness goals safely and effectively.

If you’re ready to see how personal training can transform your fitness and overall well-being, contact Avos Strength today to schedule a consultation. Discover what a personalized approach can do for your health and fitness!