Most lifters can tell you their bench PR, but ask how well their hips or shoulders move, and you’ll get blank stares. Mobility isn’t glamorous — but it’s the secret behind lifting heavy for years without constant tightness or pain . In this guide, we’ll cover mobility drills that actually work  — tested and proven by lifters who want better performance, stronger lifts, and fewer injuries. These aren’t random stretches; they’re targeted drills that improve range, control, and

At BIA Athletics , we believe that strength isn’t just built in the gym — it’s built in the kitchen too. You can train hard, lift heavy, and show up with determination every day… but if your nutrition isn’t on point , you’re only giving yourself part of the winning formula. That’s where meal prepping  comes in. Whether your goal is to lose fat, gain muscle, or simply feel more energized, prepping your meals ahead of time can be the game-changer that finally helps you stay con

Getting older doesn’t mean getting weaker. If you live in Orange County and love the beautiful outdoors, resistance training is your secret weapon to staying active and independent for life. At BIA Athletics in Orange , we help adults over 50 rebuild strength, confidence, and energy—proving your strongest years can still be ahead of you. Why Strength Training Is Essential After 50 After age 70, most people lose about 3% of their muscle strength every year , leading to fatigue

If your goal is to burn fat efficiently and keep it off, resistance training should be your foundation. While cardio burns calories...

BIA Athletics | Personal Training in Orange County, CA Want to move more, feel better, and hit your fitness goals? Let’s start with one...

If you live in Orange County, CA , and are struggling to lose weight, you're not alone. With so much misinformation online, it’s easy to...