What is Body Tempering?
Body tempering is a powerful recovery technique that applies weighted pressure to muscles and soft tissue, mimicking deep tissue massage but with even greater benefits. Developed by powerlifting legend Donnie Thompson, body tempering is used by elite athletes to enhance recovery, reduce soreness, and improve mobility. Now, you can experience the same level of recovery at WhittleStrength.

3 Alarming Facts You Need to Know

Microplastics are tiny plastic pieces that end up in our food, water, and even the air we breathe. Scientists say people consume thousands of these plastic bits every year. The worst part? You might be eating or drinking them daily without realizing it. These tiny pieces, smaller than a grain of rice, come from broken-down plastic items, synthetic fabrics, and industrial waste.

WhittleStrength and Shane Whittle Nominated for Best of Loudoun 2025

We are thrilled to announce that WhittleStrength has been nominated for Best Gym in Loudoun, and our founder, Shane Whittle, is nominated for Best Personal Trainer in the prestigious Best of Loudoun 2025 awards.

Learn how to train your lats effectively with our ultimate guide! Discover the best exercises and techniques to strengthen and grow your latissimus dorsi, the largest muscles in your upper body. From improving your pulling strength to enhancing spine stability, we’ll cover everything you need to know for a stronger, more defined back.

You want to make healthier food choices, but let's be honest—nutrition labels can feel like a foreign language. That confusion leads to frustration, and frustration keeps you from making progress on your health goals.

Here's the good news: it doesn't have to be this way. Once you know how to read a food label, you'll never feel tricked again. You'll have the tools to make smart, confident decisions every time you shop.

In this guide, I'll walk you step-by-step through how to read nutrition labels like a pro. Let's make this the year you take control of your health and feel good about the foods you choose.

Inflammation is a buzzword we hear a lot these days, but what does it really mean for our health? Simply put, inflammation is your body’s natural response to injury or infection. It’s like an internal alarm system that signals your immune system to kick into gear, fighting off harmful invaders and beginning the healing process.

Discover why training your posterior chain—glutes, hamstrings, and back—is key to building strength, improving posture, and preventing injuries.

Here at WhittleStrength, we prioritize tempo in our structured training for clients of every level for numerous reasons. For those who don’t know, tempo training can be defined as manipulating the speed or velocity at which you perform the specific phases of an exercise

Can a restless night lead to unwanted pounds on the scale? Unfortunately, the answer is yes. Studies have shown a clear link between insufficient sleep and weight gain. Research suggests that sleep-deprived individuals consume an average of 385 more calories per day than those who get adequate sleep! This translates to a significant increase in calorie intake over time, potentially leading to weight gain.

Master the Four R’s of recovery—repair, restore, replace, and recharge—to boost energy, speed up healing, and achieve your fitness and wellness goals

Discover the power of daily movement and regular exercise to reduce symptoms of chronic conditions, boost energy, and reclaim your quality of life—one step at a time.
Research has shown daily movement and regular exercise can help reduce symptoms in various health conditions. 

NutriDyn Fruits & Greens: Boost Your Health Naturally with NutriDyn Fruits & Greens Powder is a nutrient-rich formula crafted from 100% natural fruit and vegetable extracts, vitamins, enzymes, fiber, and probiotics. This powerful blend is designed to enhance your overall well-being by addressing the nutritional gaps in your daily diet. Packed with antioxidants, NutriDyn Fruits & Greens helps counteract the effects of oxidation caused by stress, chemicals, and toxins we encounter every day.

Body composition is more than just how much you weigh and how tall you are. Body composition breaks the body into fat mass and fat-free mass. Typically, the more fit and healthy someone is, the lower their body fat percentage is and the higher their amount of fat-free mass shows.

Knowing your RMR is important because it goes hand in hand with your goals. For example, if you are trying to lose weight, RMR testing is a great way to create a more accurate nutrition plan. Rather than guessing or using prediction equations, knowing your actual RMR can help a nutritionist or coach write a more detailed plan based on your needs.

As we age, we naturally lose muscle mass. This loss in muscle mass leads to a decline in metabolism. With this decline, you are more prone to weight gain, which in turn can lead to inflammation issues and other metabolic health problems (i.e. type II diabetes). Therefore, lifting weights and building as much muscle mass as you can now will benefit you later on down the road!

Macronutrients are nutrients that our bodies require in large amounts to provide us with energy. Macronutrients that provide us with energy are protein, fat, and carbohydrates. It’s important to understand that everyone’s daily macro breakdown will vary from person to person depending on many different factors and goals.

WhittleStrength had the pleasure of hosting a Wellness & Longevity Seminar on February 10th, 2024 in conjunction with Dr. Tom Cathell of Ashburn Natural Wellness and J.D. Birks of Birks Financial! Read more about what they taught attendees:

Unsure about weight training? Here are 6 reasons why you should include weight training in your fitness journey:

Here at WhittleStrength, we pride ourselves in our equipment selection. Our facility is outfitted with the best fitness brands on today’s market. One of our favorite brands, PRIME Fitness USA, develops state of the art equipment that’s scientifically engineered to help you train at your personal best. PRIME changed the game, using a science-forward approach for the innovation of smarter strength training equipment.

We love the infrared sauna at WhittleStrength and highly recommend it to clients as it can be a great recovery tool and potentially can expedite the fat loss process. Read more about the benefits of the infrared sauna!

Amino acids are the building blocks of protein. Meaning, a singular protein molecule is composed of a chain of amino acids. Amino acids are vital for the body to function properly. There are 20 different types of amino acids. Out of these 20, 9 are essential, and 11 are nonessential. Essential amino acids are not synthesized by the body, therefore we must consume essential amino acids through our diet in foods such as meat, eggs, and dairy products. We can also get nonessential amino acids via our diet, however, these amino acids are naturally synthesized by the body.