Author: Abby Cunningham

It’s officially the “Big Dark” season here in Seattle, and with that comes a very normal dip in motivation and energy for many of us. First things first: this is completely normal so try not to beat yourself up about it.

Our SSP coaches experience the same thing, and we’re here to help you keep moving, feeling strong, and staying connected through it.

We just shared some of our favorite tips on how to stay motivated and in your routine during the colder, darker months:

Do less, some days. Adjust your intensity to match your energy – something is always better than nothing.

Use your high-motivation days wisely. Schedule workouts, prep meals, or plan ahead for the lower-energy days.

Move with friends. Accountability + community = magic during the winter.

 Find your rituals. A great playlist, a pre-workout snack, or stacking movement with another habit can keep the spark alive.

Moving your body is one of the best ways to combat seasonal blues, boost energy, and connect with your community, and we’re here to support you every step of the way.

Check out our full post on Instagram for all the details, coach tips, and a few ways we’re staying motivated too!

This week we’re focusing on lateral, or frontal plane, movements – the ones that help you move side-to-side with strength, balance, and control.

Frontal plane training is key for building stability in the hips, knees, and core, and it directly improves how we move in everyday life, from changing direction on the field to carrying groceries up the stairs.

Two of the most common questions we get during sessions is:
 “How wide or narrow should my stance be?”
 “How far should I be stepping?”

Coach Natalie breaks down both of these in this week’s video, explaining how to find the right stance width for your body and how to control your depth for the best strength and joint protection. 

 Watch the Video Here

We’re excited to share something pretty special with you… our very own Owner and Coach Chris went live on King 5’s New Day Northwest!

He joined the show to talk about why strength training is so important (especially as the weather cools down) and to take the host, Kelly, through a few familiar movements you might recognize from your sessions here.

It was an awesome opportunity to showcase what SSP is all about – building strength, confidence, and community – and to share some exciting news about our next chapter: our brand-new Ballard location is opening next week! 🎉

You can watch the full segment here:

👉 Watch SSP on King 5 New Day NW

Thank you for being such an important part of this community. We wouldn’t be here, or growing into new neighborhoods, without you. 💙

At SSP, we’re all about movements that give you the most bang for your buck. One of our absolute favorites? The Single Leg Deadlift.

The way we coach this is more akin to a Romanian Deadlift (RDL) where we are starting from a standing position and hinging our hips back towards a wall. You can watch Coach Natalie break this exercise down on Instagram here. 

But here’s why we love it:

• Stability & Balance: Training on one leg challenges your ability to stay controlled, forcing your body to build greater tension in order to stabilize. 
• Posterior Chain Power: Hamstrings and glutes all get lit up in a way that translates directly to stronger, healthier movement. Training and building strength on a single leg also helps build a stronger bilateral (both legs) deadlift. 
• Movement Patterning: Practicing this hinge on one side builds body awareness and cleans up your overall deadlift mechanics.
• Athletic Performance: Whether you’re sprinting, jumping, or changing direction, single leg strength is critical. This movement builds the foundation for moving powerfully in and out of the gym.

It’s a move that’s humbling at first but incredibly rewarding as you improve. 

At SSP, you’ve probably seen us program Single Arm Dumbbell Bench Presses and maybe wondered: “Wouldn’t two dumbbells be better than one?”

The truth is: it depends. Each variation has its place, but here’s why the single-arm version is a staple in our programs:

1. Core Challenge – With only one weight loaded, your body has to fight against rotation. This turns a simple chest exercise into a powerful core stability drill.
2. Easier to Control – With just one dumbbell, it’s often easier to stabilize, focus on your form, and really feel the movement.
3. Tension on Both Sides – While one arm is pressing, the other side of your body must stay braced to keep everything aligned. That extra demand builds total-body strength.
4. Shoulder Health – More freedom of movement at the shoulder joint using a dumbbell compared to a barbell makes it safer and more natural. 

Want to see it in action?
Watch Coach Natalie explain the “why” behind the exercise → HERE

At SSP, we believe strength training should be efficient, effective, and safe. The single arm dumbbell bench press checks all three boxes.