What’s New at ANCHOR: Coaching, Programming & What’s Ahead
Big things are happening at ANCHOR, and we want you to feel excited, confident, and reassured about where we’re headed.
As many of you know, our head coach is moving on. While transitions can feel uncertain, here’s what you can count on: the same incredible workouts, coaching, and community experience you’ve come to expect will remain.
👋 Programming will now be led by Dr. Alli, ensuring consistency with the proven systems you already love.
👩🏫 Coaching lineup changes: Through September and October, some of our fantastic morning coaches will be stepping into evening classes, so you’ll still be seeing familiar, trusted faces on the floor.
🏋️ Gym refresh: We’re giving the space a facelift to keep things fresh, functional, and motivating.
🎯 Goal Review Check-Ins: Starting the week of October 6th, you can book your complimentary check-in. This includes an updated InBody scan, a one-on-one with a coach to review your progress, and a roadmap for the next 3, 6, 9, or 12 months. We’ll also re-test specific strength and conditioning benchmarks to keep you on track.
What’s Coming in Programming
One of the things our members value most at ANCHOR is that our programming isn’t random—it’s science-driven, progressive, and designed for real results. Here’s a sneak peek at the next few months:
September: Glute-Focused Strength Cycle 🍑
Our focus this month is glutes—not just for aesthetics (though the strength and shape are nice bonuses!) but because strong glutes are foundational to movement, posture, core and pelvic floor health, and overall athletic performance.
You’ll see lifts like:
Back Squats
Deadlifts
Hip Thrusts
Saturday sessions will bring a more circuit-style format with a variety of movements to keep things dynamic.
We’re also keeping in some upper body staples like chin-ups and presses to maintain the strength and balance we’ve built in previous cycles.
👉 The Science Behind It: Muscles don’t adapt without challenge. To grow stronger and more resilient, we use the principle of progressive overload—lifting heavier over time, in a structured way, so your muscles respond by building strength and endurance. Training heavy is essential for long-term results, whether your goals are performance, aesthetics, or everyday function.
👉 Nutrition to Match the Work:
Protein: Aim for 1.6–2.2g of protein per kilogram of bodyweight daily to support muscle recovery and growth.
Hydration: A general guideline is at least 2–3 liters of water per day (more if you sweat heavily). Proper hydration fuels performance and recovery.
October: Fitness Testing + Upper & Abs 💪
We’ll kick off October with fitness testing to track your progress and celebrate your hard work. From there, we shift into a cycle focused on upper body strength and abs. Expect alignment-based ab exercises and proper core engagement strategies for maximum results and injury prevention.
November: Full Body & Conditioning 🔥
To round out the year, November will bring a focus on full-body movements and conditioning. This phase will challenge your cardiovascular fitness while continuing to build strength—perfect timing as we head into the holiday season.
Final Thoughts
We’re entering an exciting new season at ANCHOR, full of fresh energy and purposeful programming. Remember, progress doesn’t happen by accident—it happens through consistency, science-driven training, and a supportive community like the one you’re part of here.
Stay consistent, fuel your body, hydrate well, and lean into the process. We can’t wait to see the results you’ll achieve this fall!
— Dr. Alli & The ANCHOR Team