Bill Pull-Up Strength At Home

2 Tips to Build Pull-Up Strength with at Home Workouts

Pull-ups: the enemy of many, and the pride of some, few exercises draw such visceral reactions out of people! People may not think of home as the setting to build pull-up strength, but that is just not the case. With a solid over the door pull-up bar, especially paired with a set of rings, as we have from Gronk Fitness in our Home Gym Package, you can go from zero to pull-up hero in no time! So how do you do it? It’s all about the nuances, and today we’ll focus on 4 top methods to build your pull-up strength at home.

1. Build Pull-Up Strength with Bodyweight

1 – Ring Rows: secure two rings from the pull-up bar and pull yourself up while driving your elbows back behind you. These are great because they build up the strength of your pulling muscles working with your own bodyweight. They can also easily be made easier or harder by stepping your feet forward or backward.

2 – Hanging: improving your grip strength and comfort hanging from a bar is important to progress to pull-ups, and you have all you need at home. Dead Hangs are a great way to start here, and are as easy as they sound, just hang on to the bar! Hanging Leg Raises are a great progression to add some movement and develop your core. Perform these by raising your legs up as high as you can while staying stable, with knees either bent or straight, depending on difficulty.

Bill Ring Row Pull-Up Strength

2. Perform Negative Reps

1 – Jump and Hold: The top part of pull-up strength is the hardest part for many, so how do you improve it? Spend time there! Jump up, or step up to the top position then hold it, depending on strength level, as little as 1 second, or as many as 15 seconds before progressing to full reps, or resisted lowering.

2 – Resisted Lowering: Once you get up to the top, you probably want to get down as fast as possible, but not so fast! Take your time, enjoy the view, and squeeze as hard as you can to lower yourself down. Doing so will develop strength in the muscles you need to pull yourself up from the start.

While it’s easy to read information or watch a video on improving pull-up strength, working with a coach is the best way to progress. We’re offering a session for you at no cost! Sign up for a complimentary workout here, and to get set up with your pull-up bar and ring set-up, order your Gronk Fitness Home Gym GHF Package!

Mental Health Infographic

Mental Health Awareness Month Infographic

May is Mental Health Awareness Month, and supporting the mental health of our clients, team, and community is an important cause for us. As this is a highly stigmatized and misunderstood topic, improving mental health awareness is a significant and invaluable task. We’ve summarized our snapshot of current research on exercise and mental health by developing this infographic!

Mental Health and Exercise Infographic

Mental Health Awareness Month Infographic

I hope you’ve gotten some value from this, and if you did, pass it along! This is an important topic, and information can help people more than you know! Feel free to reach out with comments or questions, and if you’re in the Greater Boston area and want to get started exercising with a professional coach at your convenience, we’ll schedule you a complimentary workout!

Workplace Wellness at GHF

Be Well at Work: Workplace Wellness and Motivation

Investing in workplace wellness has been a hot topic with the rapid adoption of programs among established companies. With such fast and widespread adoption, many people and companies have called into question the effectiveness and financial practicality of these programs.

In a January 2016 article published in the Society for Human Resource Management, Stephen Miller cites research looking at the 45 companies posting top scores on the HERO scorecard for workplace wellness practices. The stock prices of these companies rose an average of 235 percent from 2009 to 2014, as compared to an average of 159 percent among the companies listed in the S&P 500 in that time frame. Paul Terry, CEO of HERO, and Ray Fabius, study co-author and co-founder of HealthNEXT, believe that these findings support that maintaining healthier employees results in higher productivity and performance while increasing a sense of engagement in their work and leading to lower turnover rates (1).

Motivation Strategies for Workplace Wellness

What does effective workplace wellness look like? Research from the University of Pennsylvania demonstrates that using negative punishment is as much as 50 percent more effective than positive reinforcement. In a 13 week study of 281 employees with a daily step goal of seven thousand, participants were either given $1.40 for every day they met their goal or they were given the full $42 reward at the beginning of each month and had to return $1.40 for every day they missed their step goal (2).

While loss-aversion works in the short-term, it’s worth asking if the tradeoff to resentment from employees. Especially since other methods work well, such as developing intrinsic motivation through rewarding efforts rather than outcomes, and developing a sense of social belonging while tying the process to something meaningful to the employees. Self-Determination Theory, a seminal work in motivation dives much deeper into the importance of intrinsic motivation and internalized extrinsic motivation (3).

Active Design for Workplace Wellness

Active Design for Workplace Wellness

Active design is another strategy that has had success by designing or simply re-arranging the workspace to encourage movement. This includes having signage to direct employees to the stairs and encouraging employees to choose the stairs over the elevator. Additionally, making natural light more available, encouraging face-to-face communications and offering either a variety of height work surfaces can all make improvements in employee health and productivity. These all help without needing complicated incentive structures that may lead to lower long-term motivation (2).

In summary, research has shown that among companies who have successful workplace wellness programs, the financial returns and competitive advantage are clear. However, there are questions as to what methods to adopt. It is crucial to consider how it will integrate into the company culture, what resources are available for incentive programs, or in developing an environment conducive to health, well-being, and productivity. Our Golden Home Fitness coaches streamline your workplace wellness services by coming right to you on-site; call (844) 704-9477 for a free coaching session!


motivation monday panel

Motivation Monday Panel with Kelly Brabants, Gordie Gronkowski, Dan Schorr, Karen Morales, and Steve Zivich, MD

On this Motivation Monday, we ask, is #Motivation more than just a hashtag or a nice quote? We all struggle to get motivated and stay motivated, even the successful among us!

We put together a group of incredibly motivating and successful people for this interactive panel workshop. They are here to share their stories of success and failure, how they push themselves to stay motivated, and how you can tap into your own motivation with strategies to carry you toward your potential!

Featured Monday Motivation Speakers:

Kelly Brabants, Founder of Booty By Brabants and Awarded Boston’s Most Motivating Fitness Instructor

Gordie Gronkowski, Co-Owner of Gronk Fitness Products and Former Professional Baseball Athlete

Karen Morales, Founder of Marketing Magnet and Motivational Speaker

Daniel Schorr, Founder and CIO (Chief Ice-Cream Officer) of Vice Cream and Cancer Survivor

Steve Zivich, MD, Founder of Boston Direct Health and NPC Classic Bodybuilder

Moderated by:

Will H. Hansen, Director of Operations atGolden Home Fitness

Helping people to live longer, fuller lives no matter their age by bringing personal training to them! Sign up for your free first session by filling out the form below the video!

Fitness Recipe: Turkey Burger and Broccoli

There’s no place like home! True for working out, and also true for cooking! Staying consistent with your nutrition is crucial to sustainable results, and cooking with a fitness recipe makes it easy!

Bon Appetit!

Fitness Recipe: Turkey Burger and Broccoli


  • Main:
  • 1lb Ground Turkey
  • 1 tsp red pepper flakes
  • 1 tbsp chopped garlic
  • 1 tbsp olive oil
  • Side:
  • 1 head of broccoli chopped
  • 1 tbsp olive oil
  • 1 tbsp chopped garlic
  • 1 tbsp paprika


  1. Preheat your oven to 400 degrees.
  2. Take a large nonstick frying pan and place on stove over medium heat.
  3. While allowing the oven to preheat and frying pan to get hot, combine turkey meat, red pepper flakes, and garlic in a bowl.
  4. Feel free to add any other spices you like!
  5. Take a meatball sized portion of the meat and form it into a patty.
  6. As soon as the frying pan is hot, coat with 1 tbsp olive oil and place your turkey burger patty on the pan.
  7. Cook for 3 minutes on each side.
  8. Once the oven is preheated, place your chopped broccoli onto a baking sheet.
  9. Cover broccoli in olive oil and garlic and top with paprika.
  10. Bake in oven for approximately 25-30 minutes and enjoy!

Fitness Recipe: Turkey Burger and Broccoli

This fitness recipe was originally published by Golden Home Fitness Coach Evan Aubrey and has been republished here with permission from the author.

Golden Home Fitness

How to Keep Progressing with Workouts at Home!

When considering how to keep progressing with workouts at home, most people think they need to buy heavier weights and fancier equipment. You’re not most people, and you know there’s a more pragmatic approach; lucky for you, this article will give you just that! Today we’re going to talk about the science behind how your body responds to taking it slow…

How Do Your Muscles Work?

Now, before we get into the nitty-gritty, here’s an overview: when you perform most movements, the primary muscles being used are getting shorter or contracting (your biceps during curls as you raise your hand up), and then getting longer or stretching (the action as you lower the weight back down). The shortening action is known as concentric (doing the work) and the lengthening is known as eccentric (returning to rest). So how will this help you keep progressing with workouts at home? Understanding the difference gives you a new tool with which you can continue to improve by emphasizing to a greater degree the concentric or eccentric phases.

Let’s dig into some research, starting with the interesting note that with eccentric movements, more fast twitch muscle fibers are recruited compared to concentric movements. Since different muscle fibers are recruited during a lengthening vs. a shortening movement, it would be advantageous to train both movements to activate as many muscle fibers as possible. There are multiple ways to do this. For example, a three to six-second eccentric movement could be used to make an exercise more difficult.

push-up on stairs outside

Practical Examples to Use Today

So all that science is nice, but how can you really keep progressing with workouts at home? Let’s take a push-up, for example, are you a superstar and can bust out dozens of push-up? Try slowing down the lowering portion of the exercise as your chest and tricep muscles lengthen on the way down (eccentric), then drive yourself back up, shortening the chest and tricep muscles to return to the top (concentric). Have you mastered the elevated push up with your hands on a countertop? Going straight to the floor may be too big of a jump. If you don’t have a good halfway point, slowing down the eccentric part of the movement can help you continue to progress until you’re ready!

We hope this quick guide has provided value in helping you to keep progressing with workouts at home! If you’d like to get more tailored advice with a coach that comes to you, sign up for your free coaching session! We also have great videos on our YouTube channel giving you the best steps to make the most out of training at home, including our expansive home exercise library!

This article is based on a research review originally written our Coach Jake Freedman and has been adapted by Coach Will Hansen with permission.


Mike, J. N., Cole, N., Herrera, C., Vandusseldorp, T., Kravitz, L., & Kerksick, C. M. (2017). The Effects of Eccentric Contraction Duration on Muscle Strength, Power Production, Vertical Jump, and Soreness. Journal of Strength and Conditioning Research,31(3), 773-786. doi:10.1519/jsc.0000000000001675

Munger, C. N., Archer, D. C., Leyva, W. D., Wong, M. A., Coburn, J. W., Costa, P. B., & Brown, L. E. (2017). Acute Effects of Eccentric Overload on Concentric Front Squat Performance. Journal of Strength and Conditioning Research,31(5), 1192-1197. doi:10.1519/jsc.0000000000001825