Strength Training Archives

Meet The Yard Trainer, Austenne: Merging the Worlds of Dance & Strength Training

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This March at The Yard Strength Training, we’re stepping into The Backyard with Austenne, a trainer who seamlessly blends the discipline of heavy lifting with the fluidity of dance.

From the high-pressure talent agencies of Beverly Hills to the lifting pods of Mill Valley, Austenne’s journey is about more than just getting toned—it’s about claiming space and building a stronger version of yourself.

In This Article: Key Takeaways

From Cardio to Strength Training in Mill Valley & SF: How Austenne moved from elliptical and StairMaster workouts to free-weight strength training, building lean muscle, improving posture, and boosting confidence.
Dance Meets Strength Training: Why dancers and fitness enthusiasts alike use heavy lifting to enhance core stability, improve balance, and elevate performance in movement-based activities.
The “Austenne Signature” Approach to Personal Training: Combining mind-muscle connection, easy-to-understand metaphors, and recovery-focused techniques for safe, effective strength gains.
Conquering Day One Fear for Beginners: Expert advice for anyone starting free-weight training or dance fitness, helping beginners build confidence, track progress, and avoid injury.
Simple Protein-Packed Breakfast Hack: How adding extra protein to your morning meal fuels muscle growth, improves recovery, and powers your strength training sessions in San Francisco and Mill Valley.

Want to train with Austenne or Trainer like her? Check out our Trainer Profiles!

1. Every trainer has a “Day 1.” What was the spark that originally got you into strength training, and how has that evolved into your career today?

I used to be a “front of the gym” girl — living on the elliptical and StairMaster, convinced that burning more calories was the answer to getting toned. Then a friend came back from summer vacation looking strong, sculpted, and completely transformed. She took me to the “scary” part of the gym — the free weights — and everything changed. When I started strength training 3–4 times a week, my body didn’t just get smaller, it changed shape. I built muscle, developed that defined, “toned” look I had always wanted, and for the first time, I truly loved what I saw in the mirror. At the time, I was working at a talent agency in Beverly Hills, waking up at 5 a.m. to lift before my 8 a.m. start. On the mornings I lifted, I walked into work feeling grounded, energized, and more confident pitching in high-pressure rooms. I’d walk into the office, legs activated from squats and lunges, posture upright from rows and presses. My mood was better. My energy was higher. When I stopped focusing on burning calories and started focusing on building muscle, everything shifted. I wasn’t trying to shrink anymore — I was building strength, confidence, and a completely new version of myself. Now, it’s my passion to get women out of the front of the gym — and into the back, the free weights, where real progress is made.

2. You bring a very specific “Backyard Focus” to The Yard: Dance. How do the worlds of dance and heavy lifting intersect in your own training?

I need to lift in order to become a better dancer. One of my favorite sultry floorwork moves requires lifting myself off the ground using only my core. That doesn’t happen by accident — it happens because I train for it. Since I dance in heels, I need strong calves to feel sturdy and grounded. Lifting heavy gives me the strength to hold myself with confidence and good posture. Deadbugs, or “Gravitrons” (more on that later) teach me how to engage my core instead of dumping into my lower back — which matters a lot when you’re moving in heels. There’s also a specific thrill that comes with being bad at something… and then watching yourself get better.

Quick story; In 7th grade, I auditioned for a play. They asked us to do across-the-floor pirouettes. I was mortified. I couldn’t spin. What came out looked less like a dancer and more like an ape attempting to walk in a circle. Now? After years of building a strong core and getting stronger overall, I can do a pirouette. And I can do it in stilettos. You don’t have to be a dancer to benefit from strong calves. Strong calves help you walk in heels with confidence and grace when you’re out with your girlfriends.

3. Many people see dance and strength training as opposites—one being fluid and the other being rigid. Why is lifting actually a dancer’s best performance tool?

Dance demands strength. You have to engage and squeeze your inner thighs to stay stable and controlled. You need a strong core to lift yourself off the ground, to hold yourself in balance, to move with intention. A clean pirouette doesn’t just happen because you’re “graceful” — it happens because your core is strong enough to keep you centered. Your legs have to be powerful so your movement can look effortless. The stronger your foundation, the freer your expression. The best way to build that strength is through a weight lifting program. Strength training doesn’t make a dancer stiff — it gives her control, endurance, and the ability to perform with confidence. Even if you never step into a dance studio, strength training changes the way you carry yourself. You move with more control, more confidence — like you’ve got your own soundtrack playing, even at the gas station.

4. What is the “Austenne Signature”? What is that one thing your clients know they’re going to get when they step into a pod with you?

Stretching and foam rolling! As my clients build muscle, I want them to feel open, fluid, and able to move with ease in their everyday lives.

5. We talk a lot about intentionality at The Yard. How does your background in dance help you teach clients about mind-muscle connection and body awareness?

Dancers tend to make up their own language. What one person would call a leg kick, I might call a “KA KA “- simply because the word just makes more sense for the movement. I use this same technique with my strength training clients. For example, most people call it a dead bug, I may call it a “Gravitron”- like the spinning ride at the carnival that sucks you back onto the wall. You want to do the same thing with your lower back. Use your core to suck your lower back flat to the ground. I try to choose metaphors or words that relate to a real world example.For example: instead of saying “hinge your hips back”, I might say “imagine you are pushing something out of the way using only your butt.” Boom. Using real language works!

Rapid Fire Round!

Current song on repeat in your headphones while training?

“Last Call” by Bryson Tiller.

Go-to recovery ritual after a long day of dancing and training?

Stretch + foam roll, followed by the steam room.

Favorite place in SF/Mill Valley to find creative inspiration?

A brief hike up HORSE HILL in Mill Valley. At the top of the hill you can sit on the bright green grass and watch the horses / sprawling view of Mill Valley/SF.

One piece of advice for a dancer who is scared to start lifting? Or someone who lifts who would like to get into dance?

My advice is- Let yourself suck! What kept me out of taking dance class was thinking I’d be the worst one. And honestly, maybe I was. But your Day 1 — your first dance class — that’s your before. You don’t get an “after” without one. The best part is watching how much progress you’ve made. When you shift your mindset to, “How much progress can I make?”, you start to notice your improvement; Starting with five pounds in an overhead press… and now pressing 30 pounds in each hand. Barely picking up choreography at first… to effortlessly performing in sync. If you’re scared to start lifting or dancing, my advice is to feel the fear and do it anyway. Or, do it scared.

Any nutrition advice for women?

Egg whites in oatmeal!! I recently discovered this super quick trick to add 20 grams of protein to my breakfast. I buy Trader Joe’s carton of egg whites, pour it into my oatmeal, throw it inn the microwave for a minute, and boom; protein packed, fluffy oatmeal.

Closing
Austenne’s story is a reminder that strength training is for everyone—whether you’re looking to build muscle, improve posture, or gain the confidence to try something new. By combining discipline, creativity, and a playful approach to movement, she embodies the philosophy of The Yard: get stronger, move better, and embrace the process. No matter your starting point, the journey to your best self begins with that first step—and maybe a lift or two.

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The Yard Strength Training was established in 2021. It is a reservation-based strength training gym with locations in San Francisco and Mill Valley that offers pod-based training, group classes, and space for independent personal trainers. Each of our workout pods includes your own rack, bench, barbell, and plates—plus access to nearby fan bikes, rowers, and a shared training space equipped with kettlebells, dumbbells, and functional training tools. Interested in joining the squad as an Independent Personal Trainer, Client, or Member? Contact us here.

Austene Caproni is a Certified Personal Trainer at The Yard’s Mill Valley location. She specializes in evidence-based resistance training for women who want muscle tone, long-term mobility, and pain free aging. You can contact her at austennec@gmail.com.

Meet The Yard Trainer, Darioush: The Hybrid Athlete Redefining Performance

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At The Yard Strength Training, we believe strength training isn’t just about how much you can load up on a barbell; it’s about how that power translates to every part of your life — from everyday performance to outdoor hobbies, to marathon and half marathon training. No one embodies this hybrid training philosophy quite like Darioush Ebadat, one of The Yard’s longest-tenured trainers and co-founder of Progression Run Club.

Darioush has spent years proving that lifting heavy and building endurance aren’t opposing goals — they’re the foundation of modern hybrid athletic performance. By combining strength training, endurance training, and smart run programming, he helps athletes become stronger, faster, and more resilient. Whether he’s coaching a heavy lifting session in a pod or leading runners through the rolling terrain of Mill Valley, his mission is simple: helping people build strength, improve running performance, and feel capable in their bodies again.

With our February Run Challenge in full swing, we sat down with Darioush to talk about the intersection of strength training and marathon preparation, his non-negotiable recovery habits, and why the intentional training environment at The Yard is a game-changer for anyone preparing for a marathon, half marathon, or endurance race.

You’re a co-founder of Progression Run Club and a staple at The Yard. How do these two worlds: lifting heavy and running far, intersect in your own fitness journey?

RUNNERS ARE HYBRID ATHLETES. For me, lifting and running have always gone hand in hand. Running shows you where your weaknesses are, and strength training gives you the tools to fix them. The intersection is efficiency, being strong enough to run farther with less wear and tear on the body.
What is your “why”? What keeps you showing up for those early morning runs or heavy sessions when motivation isn’t there?

My “why” is helping people feel capable in their bodies again. I selfishly use the community as my reason to keep showing up! Motivation comes and goes, but showing up builds confidence and I know that every session I do makes me a better coach and a better example for the community.
What makes the environment or the equipment at The Yard uniquely suited for someone training for a race compared to a standard commercial gym?

The Yard is built for performance, not distractions. The space, equipment, and layout allow runners to train the way they actually move, single-leg strength, power, mobility, and stability, without fighting for space or machines. It feels intentional, which matters when you’re training for a goal.
Why is strength training so important for runners?

Strength training helps runners absorb impact, maintain good mechanics under fatigue, and stay healthy over long training cycles. Strong hips, glutes, core, and feet mean fewer compensations, and fewer injuries, especially as mileage increases.
Besides lifting, what are the non-negotiable habits you recommend for runners to stay healthy all season?

Daily mobility, quality sleep, and listening to early warning signs from the body. Foam rolling, targeted mobility work, and fueling properly aren’t optional, they’re part of training, not something you add only when something hurts.
What was the inspiration behind starting the Progression Run Club at The Yard, and how has the community evolved since your first meetup?

The goal was to create a run club that didn’t just run, but helped people run better and change the definition of what a runner is: a Hybrid Athlete. Since our first meetup, it’s grown into a community where runners of all levels feel supported, educated, and confident—both on the road and in the gym.
Our February challenge at The Yard is to run as many miles that month and shave off your time. Any tips on how to focus on getting a PR for a mile?

Consistency first, then quality. Focus on controlled speed sessions, short intervals, and strength work that supports power especially with hamstrings, glutes, plyometrics and stability. A faster mile isn’t just about pushing harder, it’s about moving more efficiently.
Is there a specific “aha!” moment you’ve witnessed with a client where strength training finally clicked and transformed their running performance?

I’ve seen it when a runner realizes they feel lighter, more stable, and less sore, sometimes without changing pace at all. That moment usually comes when strength training stops feeling like “extra work” and starts feeling like a performance tool.

Rapid-Fire Round!

What are you currently logging miles in?
A mix of rotating shoes depending on the session- Altras for everyday, Brooks for speed work, and Saucony for long runs! Comfort and purpose always come first.
What’s your go-to meal before a big effort?
Something simple and carb-focused. Nothing fancy, just fuel that I know works, like 2 eggs with toast and peanut butter.
One song that always gets you through a final set or a final mile?
Anything with a steady beat (EDM), something that locks you in rather than distracts you.
Where is your favorite place to take the Run Club out on the weekends?
So far The Yard in MILL VALLEY is great! Mill Valley gives you routes that are a mix of views and challenge, bridge runs, rolling terrain, and places that remind people why they love running in the first place.

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Whether you’re training for a marathon, half marathon, or your next PR, building strength and endurance together is the fastest path to becoming a stronger, more resilient runner. If you’re ready to experience hybrid training that combines strength training, run coaching, and performance-focused recovery, join us at The Yard Strength Training or run with Progression Run Club and see how smart training can elevate your running performance. Book a session, join a class, or drop into an upcoming run and start training like a hybrid athlete today.

Strength Training with Kettlebells: Your Multitool for Improved Movement

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The following entry is by guest author Thérèse Harvey, certified kettlebell instructor and independent personal trainer at The Yard Strength Training in Lower Pac Heights.

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Kettlebells are in just about every gym these days, but they’re so much more than a quick swap for a dumbbell of the same size. If you’ve only used them as an alternate weight for squats and lunges, then you’re missing out on the unique properties of this historied equipment, which originated in agricultural Russia and was eventually adopted for portable, energy-efficient training by the Soviet military .

About two hundred years later, kettlebell training is beneficial for anyone looking to build “functional” strength and improve movement quality. The unique shape of the bell allows for a variety of dynamic movements that demand extra work from the core and stabilizer muscles especially. Those seeking multi-dimensional core control, improved stability, power development, overall conditioning and adaptive strength will benefit from learning foundational kettlebell movements such as the swing, clean, press, and turkish get-up.

While kettlebell movements take time to master, the physical skills they improve transfer to daily life as well as other forms of sport and strength training. They improve full body control, increase mobility, and teach integrated movement. You can get a time-efficient, full body conditioning workout with a single kettlebell in as little as 20 minutes, but you can also incorporate them into your normal routine for movement prep, or as a metabolic finisher.

Kettlebells are a compact, powerful tool—accessible to beginners, challenging for advanced lifters, and endlessly adaptable as your training evolves.

Sign up for Thérèse’s kettlebell workshop on Saturday, December 13th at The Yard Strength Training in Lower Pac Heights or book your pod reservation and start training kettlebells today.

The Race Continues: Coach Gunther’s HYROX Journey

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At The Yard, we believe in training for something bigger. For Coach Gunther, that “something” is HYROX—the global fitness competition that blends endurance and strength in a race unlike any other. We sat down with Gunther to talk about her international HYROX experience, why she brought the sport to The Yard, and what keeps her coming back to the start line.

What got you interested in HYROX?

Two years ago, I was going through a tough time and started running to prove to myself that I could do hard things. A few months in, I discovered HYROX on social media. It was the perfect mix of strength and endurance, and I’ve always loved lifting and feeling strong. I was originally planning to race in Anaheim and take a separate trip to the Nordics, when I noticed a HYROX race in Copenhagen. So I figured—why not combine the two and take on my first race internationally?

How did your first HYROX comp go?

It was so much fun! There’s nothing like the energy in the room your first time. I didn’t go in with a goal time; I just wanted to finish. That mindset really let me soak it all in. I connected with people from all over the world on the course and at the water stations—we were all in it together.

What made you want to become a HYROX trainer?

That first comp in Copenhagen was so memorable, and I knew I wanted to bring that same energy back home to Mill Valley. HYROX training builds both confidence and community, and I love helping people realize what they’re capable of. I’ve introduced the format to friends, family, and first-timers who never thought they’d do something like this—watching them gain strength and pride through the process has been the best part.

How did your NYC and Sydney comps go?

Great, and very different! The NYC venue was outdoors on the pier, which was super cool. I ran a solo race Friday and a relay with friends Sunday. I trained more seriously for my solo race and cut 9 minutes off my previous time, though there’s still room to grow! The relay was chaotic in the best way—lights, noise, late night energy. Sydney was special because I did my first mixed doubles with my older brother. The men’s weight was no joke, but my strength training at The Yard carried me through.

Any funny or memorable stories along the way?

Definitely. One of the funniest was during our NYC relay. In a HYROX relay, three teammates stay in the relay zone while the fourth competes, so we didn’t see each other perform. When we reviewed the footage later that night, we saw one of my friends doing 80 meters of burpee broad jumps—her first time trying them was 30 minutes before the race!

More meaningfully, my parents came to support me in Copenhagen and NYC. They used to cheer me on at basketball and softball games, but it’s rare as an adult to have your parents see you chase something new. That meant a lot to me.

Join the Movement

Want to try HYROX-style training for yourself? You can now join Coach Gunther for HYROX HIIT classes every Tuesday and Thursday at 6 PM at The Yard Mill Valley. These workouts are designed to mimic real HYROX events and will help you build the grit, endurance, and strength needed for race day.

And don’t miss our Summer Social on August 16, where we’ll host a mini HYROX community competition open to members, trainers, and clients from all locations. It’s your chance to test your training in a fun, supportive environment.

You can also join our monthly PFT (Physical Fitness Test) Saturdays, a great way to benchmark your strength and cardio progress.

Whether you’re gearing up for your first race or just looking to push your limits in a new way, HYROX at The Yard is your gateway to a whole new level of training.

See you at the starting line.

The Backyard: Best Backpacking Spots Near the Bay Area

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Nothing clears the mind quite like a few days on the trail. Luckily for us, the Bay Area is surrounded by some of the most stunning backpacking routes in the country—each offering a different blend of scenic beauty, solitude, and challenge. At The Yard, we believe the best adventures start with strong preparation, and that includes building the kind of functional strength that keeps you steady on the trail and energized over miles of terrain.

Whether you’re a seasoned hiker or new to backpacking, this guide highlights some of the best backpacking spots near the Bay and offers training tips to help you stay strong, injury-free, and ready for the journey.

Josh Keihl, The Yard’s Head of Community & Experience, is an avid backpacker and has led countless trips all over the Bay Area and beyond. Below are five of his local tried and true recommendations. (Psst! Want even more? Just stop by the front desk while Josh is working and he’d be happy to share more of his personal favorites like the Trinity Alps Wilderness!)

Top Backpacking Routes Near the Bay Area

1. Point Reyes National Seashore

Distance from SF: ~1.5 hours

With coastal cliffs, forested trails, and remote campsites, Point Reyes offers an accessible yet unforgettable backpacking experience. The Sky Camp to Wildcat Camp loop is a favorite, offering epic ocean views and a chance to visit the stunning Alamere Falls.

Pro Tip: Expect changes in elevation and soft terrain—glute strength and ankle stability are essential here.

2. Ventana Wilderness (Big Sur)

Distance from SF: ~3 hours

This rugged, less-trafficked region of the Los Padres National Forest offers deep canyons, river crossings, and rewarding solitude. The Pine Ridge Trail is a classic, with campsites like Barlow Flat and Sykes Hot Springs drawing backpackers from all over.

Pro Tip: Strong quads and hip mobility will go a long way on steep climbs and descents. Weighted step-ups in the gym are your friend.

3. Henry Coe State Park

Distance from SF: ~2 hours

Don’t underestimate this hidden gem. Henry Coe is known for its rolling hills, expansive views, and remote feel. With over 87,000 acres, you’ll find trails that test your endurance and offer true escape from the crowds.

Pro Tip: Core stability is critical for longer mileage days with elevation gain. Mix in loaded carries and anti-rotation work to build trail-ready endurance.

4. Desolation Wilderness (Lake Tahoe)

Distance from SF: ~4 hours

While a bit further out, this granite wonderland is well worth the trip. Permit-required zones like Lake Aloha and Pyramid Peak are bucket-list spots for many Bay Area hikers. The elevation and exposure add extra layers of challenge.

Pro Tip: Train with your pack loaded to simulate the weight you’ll carry. Start light and gradually build up to avoid injury.

5. Lost Coast Trail

Distance from SF: ~5.5 hours

For those ready to take it to the next level, this remote coastal route in Northern California is a rare treat—one of the few backpacking trails that traverse untamed beach. It’s a 25-mile trek that rewards preparation and timing.

Pro Tip: This route is physically demanding due to shifting sand and rocky terrain. Ankle mobility and balance work—like single-leg RDLs—are key. Don’t forget to check the tides!

Why Strength Training Belongs in Your Backpacking Prep

Strength training improves more than just performance—it reduces the risk of injury, improves balance on uneven terrain, and increases your ability to carry loads over long distances. At The Yard, our pod-based training system makes it easy to focus on the fundamentals with minimal distractions.

Classes like Barbell Basics and HYROX HIIT build functional strength for the trail, while booking a sauna or compression boots help keep your recovery in check between hikes. And if you’re looking to tailor your training even further, working with one of our certified independent personal trainers is a great way to set and hit your goals.

Trail-Ready Training Tips

Train with a Pack: Mimic the real-world stress of backpacking by incorporating weighted carries and step-ups with a loaded backpack.
Prioritize Recovery: Don’t skip your recovery days—mobility, sleep, and hydration will keep you on the trail longer.
Hit the Hills: Whether on the turf or the trail, incline work builds the glutes and hamstrings you’ll rely on during ascents and descents.
Balance Work: Single-leg exercises improve proprioception and reduce the risk of ankle rolls and missteps.

Your Next Adventure Starts at The Yard

Whether you’re planning a weekend getaway or a weeklong trek, consistent strength training will prepare you to move better, hike stronger, and enjoy every mile. Ready to build your adventure-ready body? Join us in class, reserve your pod, or connect with a trainer today.

Powerful Habits: A Q&A with Pat the Vegan Powerlifting Nun

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When you walk into The Yard, you’re bound to meet some inspiring people—but none quite like Pat Farrell. At 72 years old, Pat isn’t just redefining what aging looks like—she’s preparing for her first ever powerlifting competition. Oh, and she’s a nun. And a vegan. And stronger than most people half her age.

We sat down with Pat for a quick Q&A to learn more about what drives her, how she trains, and what she’s discovered since joining The Yard. Her presence is electric, her mindset is unmatched, and her story reminds us that powerful habits—not age—define what’s possible.

Meet Pat Farrell

Pat joined The Yard earlier this year with one bold goal: to train for and compete in her first powerlifting meet. Her passion for strength training, clean eating, and compassionate living is evident in every rep she lifts. She trains in our private pods, prioritizes consistency, and embodies what it means to build strength from the inside out.

Whether you’re 22 or 72, Pat’s story proves that the right environment—and the right mindset—can change everything.

Q: What inspired you to start powerlifting, and what made you choose The Yard as your training home?

I learned several years ago that I liked training with weights more than aerobic exercise. The very first time I did a deadlift and bent over and picked up a barbell, I was like “wow!”. At one point, I thought I needed a trainer to do this well. The trainer I found had experience with bodybuilding and powerlifting, which inspired me to work toward some sort of competition.

I tried a big box gym, and while I was excited to finally get started, I found that I was frustrated with the experience of the space being overcrowded and difficult to get access to a rack and barbell. Since I was new, I was also hoping to get someone to spot me, especially on my bench press, but didn’t really seem possible at that gym.

That experience led me to look around for other gyms, which is when I discovered The Yard was only four blocks from my house. While more of premium price, it had everything I needed, including friendly staff members like Jake. Not only did he spot me, he also told me all about their new powerlifting group that was training for a meet.

The team support was exactly what I was looking for–walking in there reminds me of the show “Cheers!” where everybody knows your name. There’s a sense of community I appreciate that you just don’t find in a big gym.

Q: You’re a nun and a vegan—how do those parts of your identity influence the way you train and live?

One of our Dominican sisters was a great marathoner. Looking at her life and the life of our other sisters, I realized that it’s about consistency. Whether it’s your spiritual practices and how we live, it’s about being present and consistent in everything we do. That applies to working out, nutrition, and everything else we do in life.

I’ve been a vegan for about 12 years and I’m in it for the animals. I’ve found that eating primarily plants has given me good health. I’m 72 years old and I don’t take any medication at all. No diabetes, no high cholesterol, no blood pressure medication, which I count that to my diet. I also make it a point to get at least 10k steps per day. Between my diet and steps, those bumpers I put around my life really help me succeed.

Q. What has surprised you most about your powerlifting journey so far?

The gains! I shared a before and after picture with Joe, and I was like “Oh my God, what happened?” You don’t see it until you do a comparison. It was pretty incredible. The other thing is that I’m lifting so much heavier than when I started in my living room, trying to lift 45 pounds. I’ve made gains in a short amount of time.

Q. Do you have any daily or weekly habits that help you stay consistent and focused on your goals?

What I’ve learned is that it’s helpful to have a goal. In this case, it’s the powerlifting competition. That keeps me going to the gym 3-4 times per week to lift. One of things that helps me is the way it’s structured at The Yard. If I want the pods down by the desk for a spotter, I just need to be intentional to make my appointment.

And I’m going to keep my appointment because I’ve made an appointment. That really helps me to stay disciplined. It’s also really easy to show up when there are so many happy, supportive people around. It also helps me to track things. When I stop tracking, it all starts to dissipate and it’s harder to go back when you’ve lost momentum. Tracking everything helps me.

Q. What advice would you give to someone who feels like they’re “too old” to start strength training?

There are many women and men who are my age and older who are lifting heavier than I am. We can be both inspired and intimidated by that. You don’t just start by hiking to the top of Mt. Whitney, you work up to it by getting used to incline and altitude so you can achieve your goal. So it might be starting with five pound weights. There’s always something we can do to work toward our goals.

Final Thoughts

At The Yard, we believe strength is for everyone—at every age, at every level. Pat is living proof that it’s never too late to start something new, train with intention, and surprise yourself. And next time you’re in the gym, say hi to Pat—she just might inspire your next PR.

The Backyard: How Strength Training Prepares You for Outdoor Adventures

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From sunrise hikes on Mount Tam to SUP sessions on Richardson Bay, life in the Bay Area is full of outdoor adventures to move, play, and explore. At The Yard, we believe that strength training isn’t just about what you can lift inside the gym—it’s about building a body that’s ready for all the fun waiting outside of it. Put more simply: There’s where you train, and then there’s why. Whether you’re hiking the Dipsea Trail, paddling out at Stinson Beach, or kayaking through Sausalito’s harbor, our pod training model prepares you for adventure, performance, and longevity.

Why Strength Training Matters for the Outdoors

Outdoor adventures demand a different kind of fitness—one rooted in real-world functionality. You’re not just lifting for looks. You’re building strength to carry a pack up steep switchbacks, stabilize your core on a paddleboard, and recover quickly from challenging climbs or long treks.

Functional strength training helps:

Improve balance and core stability for SUP and surfing
Build endurance and power for hikes and trail runs
Strengthen grip and shoulder stability for kayaking and climbing
Reduce risk of injury on uneven terrain
Support joint health during long backpacking trips

At The Yard, our unique pod setup includes everything you need—squat rack, bench, dumbbells, plates, and cardio equipment—so you can train efficiently and distraction-free. Our members use this space to train intentionally, often with outdoor goals in mind.

Bay Area Activities That Reward Strong Bodies

The beauty of living in the Bay Area? There’s no shortage of ways to put your strength to the test. Here are just a few popular adventures where a consistent strength routine pays off:

Hiking & Backpacking: From the Tennessee Valley Trail to Point Reyes and Big Sur, carrying a pack and covering miles requires leg strength, core stability, and muscular endurance.
Surfing & SUP: Stinson, Bolinas, and Pacifica beaches demand shoulder mobility, strong lats, and dynamic balance.
Kayaking: Paddling across Tomales Bay or along the Sausalito coastline challenges your grip, shoulders, and obliques.
Climbing & Bouldering: Mount Diablo, Castle Rock, and local climbing gyms demand grip strength, scapular control, and explosive power.
Cycling: From the Marin Headlands to Paradise Loop, power and posture are key for climbs and endurance.
Trail Running: The trails of Mount Tam and the Presidio call for resilient ankles, glutes, and hip flexors to stay injury-free.

Every lunge, deadlift, and row you do in your pod helps you move better, recover faster, and enjoy these activities more.

“I’ve always felt most at home outside—surfing, skiing, hiking, paddling, sailing. There’s something about being in nature that makes me feel grounded and energized. But let’s be real—getting older has its moments. Recovery takes longer, random aches show up uninvited, and some days you feel like it’s going to be challenge to just get into your wetsuit. That’s where training comes in. Not to max out or chase some number, but to stay ready—for the fun stuff. Whether it’s staying up late night at a show or hitting that one clean turn that keeps you smiling all week. Training smart keeps the door open. To movement, to adventure, to fun. Getting older doesn’t mean being boring—it just means getting a little wiser about how we keep going and doing the things that stoke us on life. And my job – is helping you do this!”
— Steve Siskin, Certified Personal Trainer & Owner of Headlands Fitness.

Pod Training = Real-Life Readiness

We hear it all the time: “I want to feel strong for life—not just in the gym.” That’s the whole point of pod training at The Yard. You get a private, fully equipped space to move without waiting or distractions, so every rep is efficient and purposeful. Whether you’re prepping for a Half Dome summit or just want to keep up with friends on weekend hikes, we’re here to help you train with confidence.

Want help building an outdoor-prep training plan? Our certified independent personal trainers specialize in sport-specific strength, movement optimization, and injury prevention. Check out our Find a Trainer page to meet the crew.

Ready to Build Your Backyard Body?

Summer is coming. The trails are calling. Your board is waiting. Make sure your body is ready for it all.

Join us at The Yard in San Francisco or Mill Valley and train for what matters most—feeling strong, capable, and ready to play outside.

Spotlight: George Hribar of Parry Athletic Recovery Center (PARC)

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The following entry is a conversation between Joe Cicero, The Yard’s founder, and George Hribar of Parry Athletic Recovery Center, written from Joe’s POV.

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PARC’s Founder George Hribar and I sat down to discuss the origins of each of our businesses and how we landed on this unique collaboration. Check it out!

George, what are the origins of PARC?

George: Well, I have an apparel brand called Parry Athletics. We focus on premium-quality gear for strength and conditioning and grappling, and right now, we’re exclusively online. All of our marketing is through Instagram and working with athletes. But we don’t have a physical space to showcase the brand and its story, which is where the idea for PARC came in.

I started the brand because I wanted training shorts that fit the way I wanted them to. I had a very specific vision, and that same desire for something specific carried over to the origins of PARC. I wanted access to recovery services — things like sauna, contrast therapy, and compression boots — but nothing like that existed where I live. I realized that this could be a real business opportunity, something I could focus on.

Then I came up with the name PARC — Parry Athletic Recovery Club — and it clicked. It was the perfect way to have a physical space to tell the Parry Athletics story without the risk of opening an entire retail store this early on.

Joe, tell us a little bit about your background and how The Yard came about?

Joe: I played football throughout college, and after graduating, I moved to Boston and worked in consulting for six years. Eventually, I ended up in the Bay Area around 2018, working with startups, investing, and launching new companies. Three years ago, I left that world to start The Yard. I’ve always been passionate about fitness — being a former college football player, I kept training even after I stopped playing. But I always ran into the same problem at gyms. Whether it was a CrossFit box or an Equinox, if I was following a program that needed barbell movements, the equipment was rarely available when I needed it. I’d end up doing my workouts out of order or backwards, just trying to make it work.

That’s the problem we’re solving with The Yard. We want to ensure our members — individuals and trainers alike — have the equipment they need when needed. And beyond that, we’re thinking about how to maximize the gym’s usage, especially during peak times. Adding a service like PARC is a great way to do that. It brings in a new revenue stream, but even more importantly, it adds another dimension to the fitness experience. Recovery is such a key component of training, and this partnership allows us to offer something comprehensive.

George, can you elaborate on how PARC fits within The Yard’s model?

George: The way Joe runs The Yard is unique. When you book a pod, that’s your space. You have the barbell, the weights, and the whole area to yourself for the entire hour. You know that every time you come in, that equipment is there waiting for you. It makes the gym incredibly efficient. People book their slots, they come in, they get their workout done — you’re really maximizing the space and the equipment.

Think about a typical CrossFit gym or Jiu-Jitsu studio. They have a class at 7 a.m., maybe something at noon, and then another class at 5:30 p.m. All that other time, the space is just sitting there unused, not generating any revenue.

So, when Joe and I started talking about bringing PARC into The Yard, it just made sense. Gyms often have extra space — maybe a backyard area or something — that isn’t being utilized. We saw the potential for a “plug and play” model where PARC could come into an existing facility, partner with the gym, and transform that unused space into a revenue-generating amenity. It’s a win-win: existing members get access to recovery services, it attracts new members, and it helps the gym make better use of its space.

Joe, why partner with George and PARC?

Joe: I used to go to a similar service in the city called Reboot. It’s a room with a sauna and a cold plunge, and you go back and forth between the two. That experience is very similar to what people do here at The Yard and PARC. They’re booking a space, and it’s theirs for the hour. Our users are familiar with that kind of experience, and these wellness services are in high demand. They’re also very complementary to working out in the gym.

George actually joined the gym as a member, and that’s how we met. We connected over this idea, and it blossomed from there. Our partnership is very similar to our arrangement with independent personal trainers. We provide the space, some back-office functions, and support around sales and marketing, but we’re really just providing space and letting experts run their businesses independently — whether it’s a trainer, an amenity provider like George and PARC, or our physical therapists. The idea is to empower independent wellness practitioners across the spectrum of services. This not only serves the practitioners well by empowering them to run their businesses, but also the community, their clients, and our members. Offering a comprehensive set of services around their health and wellness journey is valuable to everyone.

What are the visions and goals for The Yard and PARC?

Joe: Our plan is to expand and add PARC to our other locations. Adding more wellness amenities, like a cold plunge, to PARC would be super valuable. You really get that contrast therapy experience. Continuing to expand both services in tandem is our goal.

George: The other reason I’ve been so interested in recovery spaces within a fitness facility is that as I get older (I’m 45 now), and I’m training regularly and lifting pretty hard, my body can’t do what it used to. The importance of recovery — sleep, diet, stretching, mobility, and extra services like this — has become much more important if I want to stay active. To me, as I age, longevity, quality of life, and movement are really important.

Going forward, most fitness facilities should take a holistic approach to strength, conditioning, mobility, access to physical therapists, and recovery services. These shouldn’t be separate. Partnering with Joe at The Yard and figuring out this process will be really interesting, and then we can take it to other facilities.

What are your thoughts on the future growth of PARC?

George: As Joe and I developed this idea, I saw two paths for PARC’s growth. First, integrating PARC into existing fitness facilities like The Yard. But I also have a vision for a standalone flagship PARC recovery space.

This flagship space would have bookable sauna and cold plunge rooms, larger communal sauna and cold plunge rooms, an area to stretch, really nice locker rooms, and maybe even a workplace.

There’s this new term post-pandemic: “third space.” We spend so much time at home, or we used to spend so much time at the office and at home. Now that many people aren’t in the office as much, they want a space with a sense of community outside of their homes. I think PARC could be that space.

Who is PARC for?

George: It’s funny, contrast therapy and sauna cold plunges have been used by many cultures for hundreds, if not thousands, of years. They’ve recently gained popularity in the United States thanks to people like Joe Rogan and Andrew Huberman. But somewhere along the way, it got co-opted by the “hippie” and Burning Man crowd. There’s this idea that using a sauna has to be in a zen-like spa. That’s not my goal.

I aim to provide a warm, comfortable facility for athletes who take their health and physicality seriously. This isn’t for the Burning Man; it’s for athletes.

What can someone expect when they reserve recovery services at PARC @ The Yard?

Joe: Everything is booked through The Yard App … So whether you’re booking a pod, sauna, or compression boots, you book it through our app, and it’s completely yours for that time slot.

George: Like Joe said, you can book our recovery services through The Yard App. When you book a pod to work out in, that’s your private space. The sauna and compression boots work the same way.

Here’s how it works:

Sauna: When you book a sauna session, you’ll get towels and a private locker room with a bathroom and shower. That locker room gives you access to the sauna, and you can move freely between the sauna and the locker room to take a cold shower between sauna sessions. You can leave all your belongings in the locker room, and that’s your dedicated space for the time you reserved.
Compression Boots: If you book compression boots, we’ll set you up in a nice, quiet corner of the gym. You can wear your headphones and relax in a zero-gravity chair for 30 minutes — all to yourself.

How does PARC at The Yard foster community?

George: On Sundays, we’ll host run clubs and other team-building activities. People come in and book our services for a few hours. A run club might go out on a 10-mile run, and then we’ll open up the recovery services for the group that booked it for 1–2 hours. They can freely navigate between the sauna, compression boots, and cold plunges. It becomes a communal event.

Joe: Community is a buzzword across fitness and many industries. Like George said, people are definitely craving community post-COVID. One thing we have to be careful and mindful of with our reservation system and exclusivity with our pods is to avoid the relationship becoming very transactional and people being siloed.

I like to say there’s a community here if you want it. There are some days when you show up to the gym with your headphones in and you don’t want to talk to a soul. Or you can just pop in the sauna and talk to no one. But there’s also a warm and friendly community here if you do want to engage with others. We don’t force it on anyone, but most people opt to interact with one another, and it makes for a good workout and wellness experience.

When the New Year’s Buzz Wears Off: How to Build a Sustainable Fitness Routine

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When the New Year’s Buzz Wears Off: How to Build a Sustainable Fitness Routine

The beginning of a new year is always buzzing with excitement. Gyms are packed, fitness challenges are in full swing, and motivation is at an all-time high. But what happens when that New Year’s buzz starts to wear off? How do you keep the momentum going when the excitement fades, and real life gets in the way? Building a sustainable fitness routine is the key to long-term success, and at The Yard, we’re here to help you make that happen.

The Problem with Motivation Alone

Motivation is a powerful thing, but it’s also fleeting. Studies show that the excitement of starting something new often fades within the first few weeks of January. This is why so many New Year’s resolutions fizzle out long before February. So much so that the second Friday in January is actually called “Quitters Day”. To truly achieve your fitness goals, you need more than just motivation—you need structure, accountability, and a system that works for your lifestyle.

The Power of Routine

The secret to staying consistent isn’t in trying harder—it’s in creating a routine that’s easy to follow, even on your busiest days. A sustainable fitness routine should:

Fit seamlessly into your schedule.
Be enjoyable enough to keep you coming back.
Include a mix of workouts to keep things fresh and engaging.
Provide accountability and structure to help you stay on track.

Why The Yard’s Model Works

At The Yard, we’ve designed our studios with your success in mind. Our reservation-based model ensures that you’re not just “winging it” when it comes to your workouts. Members of The Yard consistently report better adherence to their fitness routines because our system makes it easy to plan ahead and commit to their goals. Here’s how it works:

Your Own Workout Space: Forget crowded gyms and waiting for equipment. Every reservation at The Yard comes with your very own workout pod, complete with a squat rack, plates, bench, dumbbells, and nearby access to fan bikes and rowers.
No Interruptions: Your time is valuable, and our setup ensures you can focus entirely on your workout without distractions or interruptions.
Accountability Through Reservations: Knowing you’ve booked your session creates a level of commitment that keeps you showing up, even on days when motivation is low.
Community and Support: While you’re working independently in your pod, you’re surrounded by a community of like-minded individuals who share your commitment to growth.

Tips for Building a Sustainable Routine

Start Small and Build Gradually Many people dive headfirst into fitness with overly ambitious plans, only to burn out quickly. Instead, start with two or three sessions per week and build from there. At The Yard, our pods are available for reservation at flexible times, so you can find a schedule that works for you.
Schedule Your Workouts Treat your workouts like appointments. With The Yard’s reservation system, you’re already one step ahead in creating a consistent routine. Use a calendar to block off your workout times, and honor those appointments as you would a meeting or a doctor’s visit.
Focus on Consistency, Not Perfection Life happens, and missing a workout occasionally is inevitable. The key is not to let one missed session derail your entire routine. Get back on track with your next reservation, and remind yourself that progress is made over time.
Mix It Up Variety keeps your routine exciting and prevents burnout. With everything you need in your pod—strength training equipment, fan bikes, and rowers—you can switch things up and keep your workouts engaging. Better yet–hop into a Barbell Basics class and get some fresh motivation from our expert instructors.
Celebrate Small Wins Progress doesn’t always look like massive leaps forward. Celebrate small victories, like hitting a new personal best, completing a workout you didn’t feel like starting, or simply sticking to your routine for another week.
Add Accountability Everything is easier (and more fun) with a friend! Consider signing up for an Unlimited Partner Membership with a friend so you’ve got another goal-oriented individual to keep you motivated–and maybe spot you too! No workout buddy? No problem. We suggest enlisting the help of one of our fantastic certified independent personal trainers who can not only guide you to your desired goal, but keep you on task with proper form with each and every rep.

When in Doubt, Rely on The Yard

Building a sustainable fitness routine doesn’t have to be complicated. With The Yard’s innovative setup, you’ll have everything you need to stay consistent and achieve your goals. Our members have seen firsthand how a structured, reservation-based model eliminates the guesswork and keeps them coming back week after week.

So, when that New Year’s buzz wears off, don’t let your fitness goals fade with it. Join a community that prioritizes your success, provides accountability, and helps you create a routine you can stick to all year long.

Ready to Take the First Step?

Click the link below to reserve your first session at The Yard and experience the difference for yourself!

Reserve Your Pod Today

The Democratization of Strength Training: How The Yard’s Gym Pods are Redefining Fitness

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The Democratization of Strength Training: How The Yard is Redefining Fitness

Strength training isn’t just for bodybuilders, elite athletes, or gym regulars—it’s for everyone. At The Yard, we believe that access to strength training should be accessible, inclusive, and effective for people of all experience levels and goals. That’s why we’ve created a fitness experience that puts you in control, with innovative workout spaces called gym pods designed to remove the obstacles and intimidation often associated with traditional gyms. Or as we sometimes say–not sharing is caring.

Here’s how we’re democratizing strength training one workout at a time—and how The Yard’s pod system empowers you to build strength, confidence, and community.

What Are Gym Pods, and Why Are They Game-Changing?

The gym pod system at The Yard is the cornerstone of our philosophy. Each pod is your own dedicated workout space—fully equipped with:

A squat rack
Adjustable bench
Plates and dumbbells
A fan bike and rower located just steps away

This means you don’t have to share equipment or wait for your turn during peak hours. Your pod is your zone, where you can focus on your goals without interruption or distractions. It’s like having your own private gym—complete with all the tools you need for a safe, efficient, and effective strength training session.

The Benefits of Pod Training

1. Weight Training Without the Wait

At traditional gyms, finding available equipment or dealing with distractions can throw off your momentum. With pods, the frustration disappears. You’ll always have access to the tools you need, exactly when you need them, so you can keep your workouts focused and efficient.

2. Designed for Strength and Versatility

Whether you’re mastering squats, pressing your way to a stronger upper body, or crushing high-intensity intervals on the rower or fan bike, your pod is built to handle it all. It’s a one-stop-shop for strength training that caters to beginners and seasoned lifters alike.

3. Independence Without Isolation

Strength training in a pod means you’re in control of your workout, but you’re never on your own. You’ll feel the buzz of energy from others training nearby while enjoying the independence and confidence of having your own personal space.

4. Clean, Safe, and Organized

Let’s face it—gym cleanliness matters more than ever. Pods at The Yard are intentionally designed for easy organization and sanitation. With everything you need in one place, you’ll enjoy a seamless workout in a space that’s clean and safe.

Why Gym Pods Matter for the Democratization of Strength Training

At The Yard, we believe strength training should be free of the barriers that keep people from stepping into the gym. Pods eliminate those barriers:

For Beginners: Pods create a welcoming, low-pressure environment to explore strength training without worrying about gym etiquette or judgment.
For Advanced Lifters: Pods ensure you have the tools and space to hit personal records and push your limits without interruptions.
For Personal Trainers: Pods provide an ideal space to effectively and efficiently train your clients without waiting or interruption, allowing you to focus on what matters most – helping them reach their goals.
For Everyone: Pods prioritize efficiency, personalization, and comfort, making strength training approachable and enjoyable for anyone who walks through our doors.

Strength training is about more than just lifting weights—it’s about building confidence, improving overall health, and becoming the best version of yourself. Pods are designed to support your fitness journey at every stage, no matter where you’re starting from.

Join The Revolution: Train Your Way, Every Day

Strength training should work for you. Whether you’re new to lifting, looking to hit a new personal best, or simply seeking an efficient workout without interruptions, pods are your space to make it happen.

Ready to see it for yourself? Come try a pod workout at The Yard and experience firsthand how we’re redefining fitness.

Check out our class schedule or contact us to learn more about memberships and pod training options.

Let’s Get Stronger Together

At The Yard, we’re not just about providing equipment—we’re about building a community that celebrates strength in all its forms. With pods, we’re making strength training accessible, efficient, and inclusive for everyone.

Are you ready to step into your strength? Start your journey today.