Learn To + And – First

Learn the basics; then, master the basics! Margaret Bramer Here are some of the most asked questions I get as a personal trainer/nutrition coach… -Should

Read More

Strength in Numbers

At 413 we have an incredible community. Walk in the door for just a few seconds and you’re quick to be greeted by smiling faces,

Read More

Performance vs Aesthetics

This week we want to discuss how having different goals in the gym will look different in regards to nutrition. We decided that asking Sam

Read More

National Quitter’s Day

I could not believe this was an actual thing until I went to the most trusted research database: Google. Turns out, it is as real

Read More

New Year, New You

Aaaaaah, 2020! New year, new you; right? It is incredibly cliche but what a nice ring the phrase possesses. There is a reset, restart, blank

Read More

Putting the Pause On

Life got really busy so I took a break from work. It was actually so busy, I took a break from taking my kids to

Read More


Free Intro

Talk with a coach about your goals, get the plan to achieve them.