February Focus: Upper Body, Abs & Getting Strong on Purpose
Hey team,
February is here, and I’m really excited about where we’re heading together this month.
Our February focus is upper body + abs, and you’ll feel that intention woven into every week. Expect a steady emphasis on chin-ups, pressing, back and biceps, paired with focused, thoughtful core work — on top of all the core engagement that naturally comes with lifting well.
Today, our coaching team spent time learning and refining my clinical approach to core training. I’ve spent over a decade working with women to rehab their abs after pregnancy, and here’s the thing I want everyone to hear loud and clear:
👉 The needs of postpartum women and the rest of us when it comes to core work differ by degree, not by kind.
Every body benefits from slowing things down, listening closely to cues, and actually connecting to the muscles doing the work. When you stop rushing and start being intentional, results don’t slow down, they speed up. I promise.
What training will look like this month
You’ll see lots of:
Group strength work, followed by our signature Row & Reps stations
Compound lifts, supported by plenty of smart accessory work
Power clean practice, as we take barbells from the floor to get them into overhead pressing positions
Don’t worry, we’ll still sprinkle in full-body and lower-body movements to keep us balanced, athletic, and strong from head to toe.
A little muscle-building origin story 😅
I was telling Jordan this week about a moment that really stands out for me when it comes to building muscle. In second year university, I was playing intramural innertube water polo (yes, it’s as fun as it sounds). I remember looking around and seeing people’s muscles absolutely popping as they played.
Naturally, I went home, stood in front of the mirror, flexed… and LOL.
Spoiler: nothing popped.
So I got to work. Over the years I’ve grown from less than 50lbs of muscle on my body to 80lbs! I’m currently sitting at 67lbs with a goal of over 70 by the summer.
That feeling, deciding to be intentional, consistent, and patient, is exactly the energy I want us carrying into this month.
Valentine’s fun 💕🔥
We’re also bringing some spice mid-month with a special Valentine’s Day event:
💘 “Heated Rivalry” themed RIDE on February 14
💘 Followed by “SWEAT & SWEETHEARTS” AnchorHIIT
If you’re an 8x/month or Unlimited member, you’ll get a complimentary guest pass to invite a partner or friend to sweat with you. Fun, competitive, and very on-brand for us.
Why the little things matter
As a team, we are getting so strong. And my job as a coach and programmer is to keep us accountable to the little things — technique, form, and proper weight selection — because that’s where real, lasting results come from.
You work HARD during your hour in the gym. So here’s my gentle nudge for February:
👉 Why not support that work with nutrition, sleep, and recovery?
Here’s the science-y part, made simple:
When you lift heavy enough to challenge your body, tiny microtears form in your muscle fibers (this is not an injury — this is the goal, and it’s where soreness comes from).
Between workouts, your body repairs those fibers and rebuilds them stronger than before.
But it can only do that with enough fuel (especially protein) and sleep — that’s when the real muscle-building magic happens.
If you know you thrive with structure or accountability, keep an eye out for Coach Marcie’s GO45! Nutrition Challenge launching later this month. It’s a great way to dial things in without overcomplicating it.
I’m so proud of this community and the way you show up — for yourselves and for each other. February is going to be a strong one, in every sense of the word.
Let’s do the work,
Coach Alli 💪✨