Complex Club

What’s good?!

This is a call to action for you to join our Complex Club. What is Complex Club? Complex Club is a group workout session that utilizes a series of movements done back to back to create a circuit. Complexes of course can be done using dumbells, barbells, kettlebells, milk bottles (lol), or even body weight. At complex club we mainly use low weight dumbells in our exercises to create a full body fat incinerating circuit – sure to melt those unwanted pounds off. Or you can grab some heavier weights and add some muscle while shedding those extra layers. Best of all it’s donation based. Give what you can!


I urge you to join us and push forward toward empowering yourself through movement! Remember, the only workout you’ll regret is the one that you don’t do. See you Monday at 7pm and/or Sunday at 11am!!


The 3 Key Stretches For Runner’s

(For sprints, endurance, and long distance running)

What’s good team 4SHO?

Today I want to share three of my favorite stretches for athletes and the like. Whether you are preparing for next week’s football game or an upcoming marathon, these stretches help limit joint and muscle pain all while helping you run faster, longer, and stronger. Safe and consistent practice of these stretches will guarantee results. Check them out below!

The Couch Stretch:
This stretch will open up the hips and put a mean stretch in the quads. Specifically above the knee to help alleviate some of the discomfort runners encounter like patella tendonitis aka “runners knee”. This stretch can also relieve some lower back pain.

(Hold this pose for 60 seconds each side)


The Pigeon Pose:
Incorporate this stretch for tight hip flexor and a good stretch in the hip rotators and  glutes. This stretch offers sciatic pain relief and also stretches the groin.


(Hold this pose for 60 seconds each side)

The Lizard Pose (modified):
This one prepares the body to open up the hips for more powerful sprints and longer strides. It will strengthen those inner thigh muscles and open up the groin, hip flexors and hamstrings, which will help to prevent injury while performing at maximum efforts.


(Hold this pose for 60 seconds each side)

To the fellas, I know stretching isn’t sexy and most of the time we want to avoid it but these stretches are important for any athlete or fitness enthusiast who wants to perform above average and stay healthy in the battle to be great. Spend 60 seconds in each pose per side and take your performance to new heights 4SHO!!!

Prove you are #fit4sho and take my challenge – do all three poses for 1 minute each side once a day for the next 30 days. Feel free to comment below to let us know how this has improved your performance.

Other useful methods for these stretches are below:

  • Do as a quick warm up and perform each pose for 30 seconds per side: (3min)
  • For an effective cool down perform each pose for one minute each per side at the end of your workout: (6min)
  • Use these poses for a full mobility workout. One minute in each pose per side for three rounds: (18min)


Partnering to make a bigger impact

In the past couple of years I knew I wanted to give back to my community but I wasn’t sure how to start or where to begin. In the beginning of 2016 I truly found my passion working alongside young athletes. It was by volunteering my own time to make kids better athletes that made me realize this was my way to give back. Specifically, I really wanted to give back to kids that come from similar backgrounds as myself. Many people/organizations like to label them as “at risk” youth whereas I prefer to refer to them as kids in underserved communities. A coworker of mine by the name of William Lomax, who is now a really good friend of mine, brought an organization to my attention by the name of MissionFit . When William first introduced me to MissionFit it was a small non-profit that had recently been founded by a caring and ambitious lady named Wendy Wolock. She expressed her vision to provide inner city youth with a place to express themselves through exercise. This was one of the best things that could’ve happened to me. MissionFit’s aim is to strengthen Baltimore’s Youth, educate its future coaches, and create an inclusive & intentional community and that directly aligned with how I wanted to give back. After my first encounter with MissionFit , there was no doubt in my mind that this was the perfect place to volunteer my time and partner with.

After meeting with Wendy and her charismatic partner Geoffery Blake (aka GB), they decided that I would be a great fit to bring their vision into life and I rapidly began to volunteer both my time & expertise at the open gym. Since then, I’ve had the chance to work with some amazing groups of kids from elementary level children to young adults who attend high schools and programs in and around Baltimore city. From kids who were being awarded a fresh start after some mishaps in life to helping young adults with autism. It would be an understatement to say that I’ve enjoyed my time here at MissionFit. Being as though MissionFit’s goals align so perfectly with my views and the goals of 4SHO Sports and Fitness I know I have found a perfect partner. This organization (Missionfit) has truly added more purpose to my career and as a fitness professional.

I now train 4SHO Sports and Fitness clients at MissionFit as well as taking on an official position with the non-profit as volunteer coordinator and gym manager. All while still volunteering to lead groups of kids and young adults at events and programs in and out of the gym. Stay tuned for stories and inspiration as I go on this journey to empower Baltimore through movement. To donate or learn more about MissionFit and some of the things we have going on visit us at and be a part of a community that’s truly here to serve.


Sports Specific Training – Details

Whether its football, basketball, baseball or tennis, sports specific training helps the athlete to physically adapt to the demands that each sport imposes on the body. Being in top physical shape and performing to the best of your ability in your sport of choice will also limit injuries to keep the athlete competing at an above average level longer and more efficiently. 4SHO Fitness Training specializes in helping the athlete to specifically adapt to the imposed demands of any sport.