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30 years of proven coaching delivering real results. Personal training, semi‑private, and small group fitness in a private facility.
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#granitebayfitness#granitebaystrength#rosevillefitness#rocklinfitness#placercountyfitness#granitebayca#sacramentofitness#folsomfitness#strengthandconditioning#strengthtraining
Recent posts
64 YEARS STRONG — DEE’S BODYBUILDING DEBUT
Tomorrow, at 64 years strong, Dee steps onto the WNBF stage for the very first time.
This is her bodybuilding debut—her first competition ever.
She’s a BJJ black belt from Ralph Gracie Sacramento and a dedicated natural bodybuilder who has put in over two years of focused work at GB Strength preparing for this moment.
Dee will be competing in three categories:
FIGURE • FIT BODY • BODYBUILDING
WNBF California Natural Muscle Mayhem Pro Am
Saturday, November 7, 2026 • 9:30 AM
The Performing Arts Center at Sheldon High School
8333 Kingsbridge Drive, Sacramento
Come out, support Dee, and help us celebrate an athlete who proves it’s never too late to take on a new challenge.
Event information:
https://worldnaturalbb.com/event/wnbf-california-natural-muscle-mayhem-pro-am/
@wnbf_musclemayhem
@wnbfofficial
@ralphgraciesac
#GraniteBayStrength #SacramentoFitness #SacramentoBodybuilding #ElkGroveFitness #SacramentoEvents
06 Nov 2026
STRENGTH + STABILITY
Build strength you can control—on the mat and beyond.
Katie and Manny, Brazilian Jiu-Jitsu black belts and co-owners of Ralph Gracie Jiu-Jitsu Sacramento, demonstrate two complementary drills at Granite Bay Strength and Conditioning.
Katie’s band-resisted, front-foot-elevated split squat develops front-leg strength while challenging hip and knee control. Both feet provide support as she lowers and drives back up.
Manny’s single-leg kettlebell around-the-world challenges balance and core stability as the weight moves around his body. The goal: smooth handoffs, steady foot pressure, and controlled posture.
Single-leg and split-stance work give each side an opportunity to develop strength and coordination. Adding stability challenges helps train control through the foot, hip, and trunk as the body or load moves.
For grapplers, those qualities support the demands of shifting weight, establishing a base, and managing an opponent’s pressure. These drills complement the technical practice and conditioning needed to handle the rigors of the mat.
Train both sides. Choose resistance you can control. Make every repetition purposeful.
Coached training built around your goals. Learn more at gbstrength.com.
#GraniteBayStrength #GraniteBayFitness #RosevilleFitness #RocklinFitness #FolsomFitness
04 Nov 2026
64 & FIRST SHOW 💪🔥
64 years old. 98 pounds. A Brazilian Jiu-Jitsu black belt—and now preparing for her FIRST bodybuilding competition!
This is Dee’s final leg workout before she steps onstage in Figure, Fit Body, and Women’s Bodybuilding at the WNBF California Natural Muscle Mayhem.
I’ve had the privilege of coaching Dee for over two years at Granite Bay Strength & Conditioning. Watching her transformation and seeing her take on this new challenge has been amazing.
Earning a black belt takes patience, discipline, and persistence. Now she’s bringing that same commitment to the stage.
GBSC family, let’s show up and cheer her on! 🙌
📅 Saturday, November 7, 2026
🕤 Show starts at 9:30 a.m.
📍 Sheldon High School Performing Arts Center, Sacramento
🔗 Official show details:
https://worldnaturalbb.com/event/wnbf-california-natural-muscle-mayhem-pro-am/
🔗 Promoter’s website:
https://naturalmusclemayhem.com/
Dee, we’re proud of you! Leave her some encouragement below. 👏
#GraniteBay #GraniteBayFitness #SacramentoFitness #ElkGrove #NaturalMuscleMayhem
31 Oct 2026
🎉 HAPPY 75TH BIRTHDAY, MAHENDRA! 🎉
For more than two years, Mahendra has been a part of our GBSC family, and I can honestly say, from the bottom of my heart, that he’s an absolute pleasure to have as a member.
He shows up with a smile, a great attitude, and an encouraging word for the people around him. No matter what challenges come his way, he keeps going and keeps looking for ways to improve.
Mahendra has faced health and orthopedic challenges, but he works around his limitations, adapts his training, and continues to put in the work to stay healthy and strong. 💪
He reminds all of us that getting older doesn’t mean giving up on fitness. It means finding what works for you, staying consistent, and continuing to move forward.
75 years old. Unstoppable spirit. A GBSC legend and a real-life superhero! 🦸♂️⚡
Happy birthday, Mahendra! Thank you for inspiring all of us. We’re lucky to have you in our community! 🙌
#GraniteBayStrength #GraniteBayFitness #FitnessOver70 #StrengthAtAnyAge #GBSCLegend
27 Oct 2026
💪 64 YEARS STRONG — AND JUST GETTING STARTED! 🔥
Meet Dee! At 64 years young, she’s a Brazilian Jiu-Jitsu black belt preparing to step onstage for her FIRST bodybuilding competition! 🥋🏆
Her next challenge? The WNBF California Natural Muscle Mayhem — November 7, 2026!
🏆 Official event information:
https://naturalmusclemayhem.com/events/
Dee is proving that age doesn’t have to define your limitations. Through intelligent strength training, structured programming, proper nutrition, and consistent preparation, she’s building muscle, developing her physique, and pushing toward an entirely new goal.
This journey is about more than bodybuilding. It’s about longevity, resilience, discipline, and having the courage to challenge yourself at any age.
At 64, Dee isn’t slowing down. She’s raising the bar! 💪
Train Smart. Stay Strong. Built to Last.
📍 Granite Bay Strength & Conditioning
#GraniteBayStrength #GraniteBayFitness #RosevilleFitness #NaturalBodybuilding #BodybuildingOver60
21 Oct 2026
🔥 NORDIC CURLS: STRONGER HAMSTRINGS, LOWER INJURY RISK! 💪
The Nordic hamstring curl is one of the most effective exercises for developing eccentric hamstring strength—the ability to produce force while your muscles lengthen.
🎯 WHY NORDIC CURLS?
✅ Build stronger, more resilient hamstrings
✅ Help reduce the risk of hamstring strains
✅ Develop strength for sprinting, running, and athletic performance
✅ Improve muscular control and support knee stability
💪 HOW TO DO IT:
Start kneeling with your ankles securely anchored. Keep your hips extended and core engaged as you slowly lower your body forward, resisting gravity with your hamstrings. Use your hands or assistance to safely return to the starting position.
💡 COACHING TIP: Start with assisted or partial repetitions. Focus on a slow, controlled lowering phase and progressively increase your range of motion as you get stronger.
At Granite Bay Strength & Conditioning, we train with purpose—building strength, improving movement, and developing long-term resilience.
TRAIN SMART. GET STRONGER. STAY RESILIENT. 💪
#GraniteBayFitness #RosevilleFitness #RocklinFitness #FolsomFitness #PlacerCountyFitness
13 Oct 2026
NEW 5RM SQUAT CHALLENGE
The squat is one of the best overall measures of lower-body strength, control, mobility and total-body bracing.
The back squat is often considered the king of squat variations because it usually allows the most weight to be moved—but it doesn’t work for everyone. Shoulder mobility, hip structure, injury history and individual biomechanics can all affect which squat variation is the best fit.
That’s why this challenge includes:
Back Squat — maximum total-body loading and lower-body strength.
Front Squat — more upright torso, strong quad and trunk demand.
Zercher Squat — anterior loading with a major challenge to the legs, core and upper back.
Squatting can help improve strength, lean muscle mass, athletic performance, balance, mobility and long-term physical function. For athletes, stronger legs contribute to force production, sprinting, jumping and contact strength. For long-term health, maintaining lower-body strength and muscle becomes increasingly important as we age.
Not everyone can hit full depth right away. Ankle mobility, hip mobility, trunk control, strength and technique all play a role. The goal is to improve the movement over time—not force a position that isn’t appropriate.
Challenge standard:
5 clean reps
Back Squat • Front Squat • Zercher Squat
Depth: hip crease to knee level
Earn your spot on the board. Who’s next?
#GraniteBayCA #GraniteBayFitness #RosevilleFitness #RocklinFitness #PlacerCountyFitness
08 Oct 2026
9 PRs. TWO CLASSES. ONE TEAM. 💪
What a morning at GBSC.
Between our 7:00 and 8:00 AM HIIT classes, we had nine new PRs—but the numbers only tell part of the story.
What stood out to me was the collective effort and energy in the room.
People were pushing themselves, but they were also pushing each other. Encouraging each other. Competing. Laughing. Supporting one another and finding another gear when things got difficult.
This is exactly why we’re such strong proponents of group fitness and team-oriented training.
There is something powerful about training around other people who are working toward their own goals while also wanting to see you succeed.
The positive energy is contagious.
The encouragement makes a difference.
The accountability makes it harder to settle for less.
And the camaraderie makes the hard work a whole lot more enjoyable.
Different ages. Different abilities. Different goals. Everyone working at their own appropriate level—but everybody contributing to the energy of the group.
That community has become one of the things I’m most proud of at Granite Bay Strength & Conditioning.
We can write great programs. We can coach technique. We can provide the equipment and structure. But when you combine all of that with a group of people who genuinely support one another and want to get better together, you create an environment that can bring out more in everyone.
Today was a great example.
Nine PRs. Two classes. One team.
Great work, everyone. 👊
#GraniteBayFitness #GraniteBayCA #GraniteBayStrength #RosevilleFitness #PlacerCountyFitness
03 Oct 2026
9 BOSU MOVES | STRENGTH • BALANCE • CORE
The BOSU is more than a balance tool. Used with purpose, it can challenge core stability, proprioception, anti-rotation, coordination, strength and movement control.
Here are 9 different ways to use it:
1. Med-Ball Granny Throw — Combines lower-body force production with balance and total-body stabilization on an unstable surface.
2. Band Pallof Press — Challenges anti-rotation core strength while the feet, ankles and hips stabilize on the dome.
3. Single-Leg RDL — Develops unilateral balance, hip stability, posterior-chain control and proprioception.
4. Prone Tuck & Extend — Dynamic core work that challenges trunk and pelvic control as the legs move.
5. Plyometric BOSU Push-Up — Combines upper-body power with shoulder stability, core control and rapid side-to-side movement.
6. 2-Point Balance / Bird Dog — Challenges cross-body coordination and core stability while resisting unwanted rotation.
7. Lateral Balance — Targets lateral trunk stability and control in the frontal plane.
8. Supine BOSU Bridge — Trains the glutes and posterior chain while increasing stabilization demands through the hips and core.
9. Straight-Leg Crunch — Direct abdominal work emphasizing controlled trunk flexion and tension rather than momentum.
The key: unstable-surface training isn’t automatically better—it’s another training tool. The exercise, surface and level of instability should match the training objective.
Granite Bay Strength & Conditioning
Strength • Power • Mobility • Conditioning • Athletic Development
#GraniteBayStrength #GraniteBayFitness #GraniteBayCA #StrengthAndConditioning #BOSUTraining
01 Oct 2026
THE GOAL SHAPES THE TRAINING
Everyone in this class needs a base of strength. What changes is how they need to use it.
Our endurance athlete needs an aerobic engine and legs that can keep producing work over time. The athlete preparing for a demanding outdoor trip needs to carry weight, stay stable on uneven ground, and sustain effort for hours. Our jiu-jitsu athletes need grip, trunk, hip, and adductor strength for positions on the mat, along with the ability to repeat hard bursts and recover between them. Others are focused on building greater strength through progressive lifting.
Those demands shape the session. Compound lifts build the foundation. Assisted Nordic curls strengthen the hamstrings; split stance deadlifts challenge strength and balance in an offset position; Viking grip RDLs load the posterior chain; and Copenhagen planks target the adductors. Walrus carries, farmer’s walks, sled work, and loaded backward walking put strength to work while the body is moving.
Conditioning has a purpose, too. A sustained effort and a short, hard Airdyne interval train different energy system demands. We choose the effort and recovery periods according to what the athlete is preparing for.
Same class. Different goals. The muscles we emphasize, the loads we use, and the way we condition all follow the demands of the sport or activity.
Granite Bay Strength & Conditioning
#GraniteBayFitness #StrengthAndConditioning #AthleticDevelopment #BJJStrength #EnduranceTraining
26 Sep 2026
COMMUNITY MATTERS. ❤️
Community does more than keep us motivated—it can support our physical, emotional, and cardiovascular health. Social isolation is associated with increased risks of heart disease and stroke, while supportive relationships can provide the encouragement, accountability, and sense of belonging that help healthy habits last.
Granite Bay Strength & Conditioning is excited to collaborate with Awaken Health Institute, a cardiometabolic health education and community platform founded by Dr. Rishi Menon and Sarina LeSieur. Awaken helps people learn about their health and develop sustainable habits around movement, nutrition, stress, recovery, and connection.
This workout brought that mission to life through exercise, education, shared effort, and plenty of smiles. We don’t have to wait for a major health event to begin investing in ourselves—and we don’t have to do it alone.
Thank you to Dr. Rishi, Sarina, and everyone who participated!
Follow @awaken_health_institute
Learn more: https://www.awakenhealthinstitute.com/
HEALTH IS BETTER TOGETHER.
AWAKEN HEALTH × GBSC
#AwakenHealth #GraniteBayStrength #HeartHealth #HealthyCommunity #StrengthTraining
19 Sep 2026
🏆HAROLD’S EPIC WEEK: TWO PRs + IRON MAN EFFORT
Harold had an incredible week at GB Strength.
Earlier in the week, he set a new trap-bar deadlift PR with 335 pounds for five reps.
Then he missed his scheduled Thursday workout—but he wasn’t willing to let the week end that way. So Harold got up early Saturday morning and completed both the 7:00 a.m. and 8:00 a.m. classes back-to-back.
While doubling up, he also set another PR: a 205-pound back squat for five reps.
Two PRs. Two consecutive Saturday classes. One epic week.
But Harold deserves recognition for more than his numbers. He is consistently polite and respectful, brings a positive attitude, and always helps clean up and organize the equipment after training. He’s a fantastic member and a positive influence on everyone around him.
Harold represents what GB Strength is all about:
Show up.
No excuses.
Stay committed.
Get it done.
Congratulations, Harold—you earned the Iron Man Award.
#GBStrength #IronManAward #StrengthTraining #BackSquatPR #GraniteBayFitness
12 Sep 2026
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