Metis Sport Performance, LLC | Personal Training in Dover New Hampshire | 56 Old Rochester Road, Dover, NH, USA

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Metis Sport Performance

Welcome to Metis Sport Performance

Whether you are a total novice to working out or a seasoned, competitive athlete, you are in the right spot.

I train everyone from people who have never lifted a weight before to powerlifters with two decades of experience.

It doesn't matter what your background or experience level is, if you want to get stronger, fitter, or just improve your health through exercise... I'm here for you.

Training Philosophy

Use the right exercises and nutrition strategies to reach your training goals.

Physical

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Why Choose Us

Our commitment is to your fitness journey and success.

Personal Training

In-person training for maximum accountability and real-time feedback.

Remote Coaching

Train from anywhere with expert guidance at your fingertips.

Pre-Made Routines

Select from our variety of pre-designed exercise programs.

Community Support

Join a community that motivates and inspires each other.

My winter White Mountain 4K series is underway.

Warmed up the legs at Mt. Tecumseh two weekends ago and hiked Mt. Moosilauke today.

2/48

#hiking #whitemountains #beanboots

My winter White Mountain 4K series is underway.

Warmed up the legs at Mt. Tecumseh two weekends ago and hiked Mt. Moosilauke today.

2/48

#hiking #whitemountains #beanboots

Client Highlight to start the New Year

Jerry is a 51 year old powerlifter who has competed in both raw and equipped (single ply) divisions. Last weekend he lifted in the APO New Years Clash hosted by @eric_lifts and @lightningfitness860

He had an outstanding meet, making all his attempts, hitting a new personal record in each lift, and setting an APO Masters National Record in the Squat.

He squatted 711, benched 424, and deadlifted 551 lbs at 197 lbs body weight.

Amazing work, Jerry! @legenjerry74

Client Highlight to start the New Year

Jerry is a 51 year old powerlifter who has competed in both raw and equipped (single ply) divisions. Last weekend he lifted in the APO New Years Clash hosted by @eric_lifts and @lightningfitness860

He had an outstanding meet, making all his attempts, hitting a new personal record in each lift, and setting an APO Masters National Record in the Squat.

He squatted 711, benched 424, and deadlifted 551 lbs at 197 lbs body weight.

Amazing work, Jerry! @legenjerry74

Workout of the Week - Plyometrics, Core, and Conditioning

Box Hops 2x20
Box Jumps 2x10
Ab Wheels 2x6-12
Side Plank 2x5x10 seconds
Row - 12 minutes
Bike - 12 minutes
Run - 12 minutes

#metissportperformance #metis #liftfreeordie #lfod #strength #fitness #plyometrics #conditioning #abs

Workout of the Week - Plyometrics, Core, and Conditioning

Box Hops 2x20
Box Jumps 2x10
Ab Wheels 2x6-12
Side Plank 2x5x10 seconds
Row - 12 minutes
Bike - 12 minutes
Run - 12 minutes

#metissportperformance #metis #liftfreeordie #lfod #strength #fitness #plyometrics #conditioning #abs

Technique Tip Tuesday - Glute Ham Raise

Follow for more tips.

Book a Personal Training session at the link in my bio.

Training Programs and Remote Coaching available too!

#metissportperformance #metis #liftfreeordie #strength #fitness #powerlifting #gym

Technique Tip Tuesday - Glute Ham Raise

Follow for more tips.

Book a Personal Training session at the link in my bio.

Training Programs and Remote Coaching available too!

#metissportperformance #metis #liftfreeordie #strength #fitness #powerlifting #gym

Workout of the Week - Upper Body Strength and Muscular Endurance

Plyo Pushup 4x5
Plate Pinch 5x10 sec
Overhead Press 6x2
Chinup 6x2
Pushup 4x15
DB Row 4x15

Workout of the Week - Upper Body Strength and Muscular Endurance

Plyo Pushup 4x5
Plate Pinch 5x10 sec
Overhead Press 6x2
Chinup 6x2
Pushup 4x15
DB Row 4x15

Technique Tip Tuesday - Upright Rows

Don’t do them… There are better exercises. I promise.

#strength #bodybuilding #training #personaltrainer #metissportperformance #liftfreeordie

Technique Tip Tuesday - Upright Rows

Don’t do them… There are better exercises. I promise.

#strength #bodybuilding #training #personaltrainer #metissportperformance #liftfreeordie

Workout of the Week - Lower Body Strength and Anaerobic Endurance

KB Jumps 4x5
Deadlift 6x1
Bike 10x30:30

#strengthandconditioning #athlete #metissportperformance #liftfreeordie

Workout of the Week - Lower Body Strength and Anaerobic Endurance

KB Jumps 4x5
Deadlift 6x1
Bike 10x30:30

#strengthandconditioning #athlete #metissportperformance #liftfreeordie

Looking for a PROFESSIONAL personal trainer? I’ve got you covered.

Find out more and book a FREE CONSULTATION on my website:

METISSP.com

(link in bio)

#personaltrainer #personaltraining #gym #dovernh #seacoastnh #metissportperformance #liftfreeordie

Looking for a PROFESSIONAL personal trainer? I’ve got you covered.

Find out more and book a FREE CONSULTATION on my website:

METISSP.com

(link in bio)

#personaltrainer #personaltraining #gym #dovernh #seacoastnh #metissportperformance #liftfreeordie

Workout of the Week - Upper Body Strength

Plyometric Pushup 4x5
Pin Press 6x2
Pullup 6x2
Pushup 3x15-20
DB Row 3x15-20

I was pretty fired up to train this morning…

Last December I injured my neck and shoulder pretty seriously at Jiu Jitsu… I couldn’t even bench 95 lbs.

This was the first time handling 2 plates in close to a year. It’s good to be back at it.

#strength #athlete #strengthandconditioning #metissportsperformance #liftfreeordie

Workout of the Week - Upper Body Strength

Plyometric Pushup 4x5
Pin Press 6x2
Pullup 6x2
Pushup 3x15-20
DB Row 3x15-20

I was pretty fired up to train this morning…

Last December I injured my neck and shoulder pretty seriously at Jiu Jitsu… I couldn’t even bench 95 lbs.

This was the first time handling 2 plates in close to a year. It’s good to be back at it.

#strength #athlete #strengthandconditioning #metissportsperformance #liftfreeordie

Workout of the Week - Aerobic Conditioning

1-Hour Ergometer Triathlon

20 Minutes of Each:

Ski
Row
Bike

#conditioning #ski #row #bike #c2 #concept2 #metissportperformance #liftfreeordie

Workout of the Week - Aerobic Conditioning

1-Hour Ergometer Triathlon

20 Minutes of Each:

Ski
Row
Bike

#conditioning #ski #row #bike #c2 #concept2 #metissportperformance #liftfreeordie

Thanks for the review!

Dealing with back pain? There’s a good chance you can start to address it with some simple lifestyle modifications and a good exercise routine.

We’ll investigate the movements and postures that exacerbate your pain, practice solutions to avoid these pain triggers, and perform an exercise routine to develop the flexibility, endurance, and strength you need to do the things you want to do.

Message me to set up a free consultation!

#backpain #personaltrainer #strengthandconditioning #metissportperformance #liftfreeordie

Thanks for the review!

Dealing with back pain? There’s a good chance you can start to address it with some simple lifestyle modifications and a good exercise routine.

We’ll investigate the movements and postures that exacerbate your pain, practice solutions to avoid these pain triggers, and perform an exercise routine to develop the flexibility, endurance, and strength you need to do the things you want to do.

Message me to set up a free consultation!

#backpain #personaltrainer #strengthandconditioning #metissportperformance #liftfreeordie

Three Technique Tips - 1 Arm DB Row

#metissportperformance #metis #strength #fitness #strengthandconditioning #powerlifting #bodybuilding #liftfreeordie #lfod #personaltrainer #explore #fyp

Three Technique Tips - 1 Arm DB Row

#metissportperformance #metis #strength #fitness #strengthandconditioning #powerlifting #bodybuilding #liftfreeordie #lfod #personaltrainer #explore #fyp

Technique Tips - Romanian Deadlift

#metissportperformance #metis #strength #fitness #liftfreeordie #lfod #powerlifting #bodybuilding #crossfit #strengthandconditioning #seacoastnh #gym

Technique Tips - Romanian Deadlift

#metissportperformance #metis #strength #fitness #liftfreeordie #lfod #powerlifting #bodybuilding #crossfit #strengthandconditioning #seacoastnh #gym

Workout of the Week - Strength Lower

Box Jump 5x10
Box Squat 5x3
Glute Ham Raise 6x6-12
Ab Wheel 6x6-12
Standing Calf Raise 4x10-15
Prone Hamstring Curl 4x10-15

#metissportperformance #metis #strength #fitness #liftfreeordie #explore #fyp

Workout of the Week - Strength Lower

Box Jump 5x10
Box Squat 5x3
Glute Ham Raise 6x6-12
Ab Wheel 6x6-12
Standing Calf Raise 4x10-15
Prone Hamstring Curl 4x10-15

#metissportperformance #metis #strength #fitness #liftfreeordie #explore #fyp

Workout of the Week - Upper Body Strength

MB Chest Throw 5x10
Plate Pinch 5x15 seconds
Pin Press 6x3
Pullup 6x3
Incline Press 6x6-12
Overhand Pulldown 6x6-12
Dips 4x10-15
DB Incline Curl 4x10-15
DB Incline Fly 4x10-15
Reverse DB Incline Fly 4x10-15
V-Bar Pushdown 4x10-15

#metissportperformance #liftfreeordie

Workout of the Week - Upper Body Strength

MB Chest Throw 5x10
Plate Pinch 5x15 seconds
Pin Press 6x3
Pullup 6x3
Incline Press 6x6-12
Overhand Pulldown 6x6-12
Dips 4x10-15
DB Incline Curl 4x10-15
DB Incline Fly 4x10-15
Reverse DB Incline Fly 4x10-15
V-Bar Pushdown 4x10-15

#metissportperformance #liftfreeordie

Saturday!!!

Lifters, send me any questions you have.

Registration open till 7 PM on Friday.

#powerlifting #metissportperformance #liftfreeordie

Saturday!!!

Lifters, send me any questions you have.

Registration open till 7 PM on Friday.

#powerlifting #metissportperformance #liftfreeordie

Workout of the Week- Lower Body Strength

Box Jump 4x10
Sumo Deadlift 5x2
Belt Squat 4x6
Toes to Bar 4x6
Split Squat 3x10
Inverse Leg Curl 3x10
45 Degree Back Raise 3x10
Seated Calf Raise 3x10

#workout #metissportperformance #strength #liftfreeordie

Workout of the Week- Lower Body Strength

Box Jump 4x10
Sumo Deadlift 5x2
Belt Squat 4x6
Toes to Bar 4x6
Split Squat 3x10
Inverse Leg Curl 3x10
45 Degree Back Raise 3x10
Seated Calf Raise 3x10

#workout #metissportperformance #strength #liftfreeordie

Club Championship October 11th

We’re two weeks away from @liftfreeordiebb Annual Club Championship Powerlifting Meet

$1200 Cash Prizes are up for grabs…

Men’s and Women’s Divisions

$300 1st Place
$200 2nd Place
$100 3rd Place

There is still time to sign up!!!

No entrance fee for competitors or spectators.

T-Shirts for Lifters and Volunteers

Come lift some huge weights and win cash!

#powerlifting #metissportperformance #liftfreeordie

Club Championship October 11th

We’re two weeks away from @liftfreeordiebb Annual Club Championship Powerlifting Meet

$1200 Cash Prizes are up for grabs…

Men’s and Women’s Divisions

$300 1st Place
$200 2nd Place
$100 3rd Place

There is still time to sign up!!!

No entrance fee for competitors or spectators.

T-Shirts for Lifters and Volunteers

Come lift some huge weights and win cash!

#powerlifting #metissportperformance #liftfreeordie

Workout of the Week…. Lower Body Strength Session

Box Jump 5x20
Captain of Crush 5x10 sec
Belt Squat 10RM
Rear Foot Elevated Split Squat 4x10
Inverse Leg Curl 4x10
45 Degree Back Raise 4x10
Leg Raise 4x10

#strength #metissportperformance #liftfreeordie

Workout of the Week…. Lower Body Strength Session

Box Jump 5x20
Captain of Crush 5x10 sec
Belt Squat 10RM
Rear Foot Elevated Split Squat 4x10
Inverse Leg Curl 4x10
45 Degree Back Raise 4x10
Leg Raise 4x10

#strength #metissportperformance #liftfreeordie

Huge thank you to Mike for this awesome review!

Personal training is a job that comes with plenty of challenges. Being a freelancer and entrepreneur makes it even more challenging.

However being able to make a difference in someone’s life and get recognized for it is an awesome feeling.

#personaltrainer #strengthandconditioning #gym #seacoastnh #dovernh #metissportperformance #liftfreeordie

Huge thank you to Mike for this awesome review!

Personal training is a job that comes with plenty of challenges. Being a freelancer and entrepreneur makes it even more challenging.

However being able to make a difference in someone’s life and get recognized for it is an awesome feeling.

#personaltrainer #strengthandconditioning #gym #seacoastnh #dovernh #metissportperformance #liftfreeordie

3 Common Box Squat Mistakes

1. Extra Wide Stance
2. Picking Up Feet
3. Too High

#boxsquats #squats #powerlifting #metissportperformance #liftfreeordie

3 Common Box Squat Mistakes

1. Extra Wide Stance
2. Picking Up Feet
3. Too High

#boxsquats #squats #powerlifting #metissportperformance #liftfreeordie

Workout of the Week

The top set from my deadlifts last week.

I really don’t squat or deadlift anymore in my training…. hiking, hockey, running, and jiu jitsu are already tough enough to recover from.

I still like to occasionally see what I can pull.

#deadlift #metissportperformance #liftfreeordie

Workout of the Week

The top set from my deadlifts last week.

I really don’t squat or deadlift anymore in my training…. hiking, hockey, running, and jiu jitsu are already tough enough to recover from.

I still like to occasionally see what I can pull.

#deadlift #metissportperformance #liftfreeordie

Client Highlight!

My first client highlight is for my man Gino. He and I have been working together for about 5 years now.

Gino is a powerlifter, and over the past year we have been working towards a few big goals:

400 lb Squat
200 lb Bench Press
1000 lb Total (The sum of your best Squat, Bench Press, and Deadlift)

Last Saturday at the @rps_powerlifting Maine State Championship…Gino, crushed all of these goals hitting PRs on all three lifts.

His numbers from the day:
421 lb Squat (40 lb PR)
210 lb Bench Press (25 lb PR)
405 lb Deadlift (2 lb PR… hey it counts)
1036 lb Total (85 lb PR)

Congratulations @ginopowerlifting

You trained hard for this event and seriously put on Meet Day. I’m really stoked for you!!

Btw, I should note that Gino is 48 years old and stronger than ever. Hit me up for coaching if you’d like to get in on the action.

#powerlifting #metissportperformance #liftfreeordie

Client Highlight!

My first client highlight is for my man Gino. He and I have been working together for about 5 years now.

Gino is a powerlifter, and over the past year we have been working towards a few big goals:

400 lb Squat
200 lb Bench Press
1000 lb Total (The sum of your best Squat, Bench Press, and Deadlift)

Last Saturday at the @rps_powerlifting Maine State Championship…Gino, crushed all of these goals hitting PRs on all three lifts.

His numbers from the day:
421 lb Squat (40 lb PR)
210 lb Bench Press (25 lb PR)
405 lb Deadlift (2 lb PR… hey it counts)
1036 lb Total (85 lb PR)

Congratulations @ginopowerlifting

You trained hard for this event and seriously put on Meet Day. I’m really stoked for you!!

Btw, I should note that Gino is 48 years old and stronger than ever. Hit me up for coaching if you’d like to get in on the action.

#powerlifting #metissportperformance #liftfreeordie

Workout of the Week… WOW. (Kind of like WOD, but at a posting frequency I can actually maintain…)

Box Jumps 3x5
Plyo Pushups 3x5
DB Hex Holds 4x10 seconds
Overhead Press 6x2
Chinup 6x2
DB Overhead Press 4xAMRAP
Underhand Lat Pulldown 4xAMRAP

Workout of the Week… WOW. (Kind of like WOD, but at a posting frequency I can actually maintain…)

Box Jumps 3x5
Plyo Pushups 3x5
DB Hex Holds 4x10 seconds
Overhead Press 6x2
Chinup 6x2
DB Overhead Press 4xAMRAP
Underhand Lat Pulldown 4xAMRAP

3 Common Bench Press Mistakes

#benchpress #strengthtraining #bodybuilding #powerlifting #metissportperformance #liftfreeordie

3 Common Bench Press Mistakes

#benchpress #strengthtraining #bodybuilding #powerlifting #metissportperformance #liftfreeordie

My Top 5 Protein Sources:

1. Ground Beef - Cal 170 Protein 23 g Fat 8 g

2. Greek Yogurt - Cal 100 Protein 17 g Fat 0 g

3. Rotisserie Chicken - Cal 180 Protein 19 g Fat 11 g

4. Eggs - Cal 70 Protein 6 g Fat 5 g

5. Pork Loin - Cal 240 Protein 23 g Fat 16 g

#protein #nutrition #metissportperformance

My Top 5 Protein Sources:

1. Ground Beef - Cal 170 Protein 23 g Fat 8 g

2. Greek Yogurt - Cal 100 Protein 17 g Fat 0 g

3. Rotisserie Chicken - Cal 180 Protein 19 g Fat 11 g

4. Eggs - Cal 70 Protein 6 g Fat 5 g

5. Pork Loin - Cal 240 Protein 23 g Fat 16 g

#protein #nutrition #metissportperformance

See you at Apple Harvest Day!!

October 4th - Central Ave, Dover, NH

#metissportperformance #liftfreeordie #appleharvestday #dovernh #downtowndover #discoverdovernh #603 #supportlocal #seacoastnh

See you at Apple Harvest Day!!

October 4th - Central Ave, Dover, NH

#metissportperformance #liftfreeordie #appleharvestday #dovernh #downtowndover #discoverdovernh #603 #supportlocal #seacoastnh

NH 48 Recap

Over the summer I summited all 48 of New Hampshire’s Official 4000-Footers.

The project took 13 weeks to complete from May 21st to August 16th.

By the numbers:

239 Miles Walked

124 Hours of Moving Time

46,450 Calories Burned

80,316 Feet of Vertical Ascent (That’s 15 miles btw)

Huge thank you to Nick and @ellee.jensen , @karenm.laakso , and @mikes20777

I could not have done it without you guys.

#nh48 #whitemountainsnh #603

NH 48 Recap

Over the summer I summited all 48 of New Hampshire’s Official 4000-Footers.

The project took 13 weeks to complete from May 21st to August 16th.

By the numbers:

239 Miles Walked

124 Hours of Moving Time

46,450 Calories Burned

80,316 Feet of Vertical Ascent (That’s 15 miles btw)

Huge thank you to Nick and @ellee.jensen , @karenm.laakso , and @mikes20777

I could not have done it without you guys.

#nh48 #whitemountainsnh #603

3 Common Mistakes - Incline Fly

#metissportperformance #fitness #strength #persona

3 Common Mistakes - Incline Fly

#metissportperformance #fitness #strength #persona

It’s 2025… Your gym should have these 5 pieces of equipment:

1. Prone Hamstring Curl
2. Glute Ham Developer
3. Nordic Curl Bench
4. 45 Degree Back Raise
5. Standing Hamstring Curl

Come check us out! First workout is FREE!

56 Old Rochester Rd, Dover, NH 03820

@liftfreeordiebb @metissportperformance

#lfod #liftfreeordie #metissportperformance #dovernh #603 #nhsmallbusiness #seacoastnh #powerlifting #bodybuilding #strongman #personaltraining

It’s 2025… Your gym should have these 5 pieces of equipment:

1. Prone Hamstring Curl
2. Glute Ham Developer
3. Nordic Curl Bench
4. 45 Degree Back Raise
5. Standing Hamstring Curl

Come check us out! First workout is FREE!

56 Old Rochester Rd, Dover, NH 03820

@liftfreeordiebb @metissportperformance

#lfod #liftfreeordie #metissportperformance #dovernh #603 #nhsmallbusiness #seacoastnh #powerlifting #bodybuilding #strongman #personaltraining

5-Core Exercises to Build Elite Strength

From Beginner to Elite

1. Partial Curlup
2. Dead Bug
3. Hanging Leg Raise
4. Toes-to-Bar
5. Ab Wheels

Give this progression a try over the next couple months to build an iron-clad core.

Share with your training partner who skips “abs”.

Follow for more tips.

#coreworkouts #abs #strengthtraining #dovernh #liftfreeordie #dovernhsmallbusiness

5-Core Exercises to Build Elite Strength

From Beginner to Elite

1. Partial Curlup
2. Dead Bug
3. Hanging Leg Raise
4. Toes-to-Bar
5. Ab Wheels

Give this progression a try over the next couple months to build an iron-clad core.

Share with your training partner who skips “abs”.

Follow for more tips.

#coreworkouts #abs #strengthtraining #dovernh #liftfreeordie #dovernhsmallbusiness

3 Common Lat Pulldown Mistakes and How to Fix Them!

#latpulldown #metissportperformance #metis #msp #strengthtraining #bodybuilding #powerlifting #gym #personaltrainer #dovernh #lfod #liftfreeordie

3 Common Lat Pulldown Mistakes and How to Fix Them!

#latpulldown #metissportperformance #metis #msp #strengthtraining #bodybuilding #powerlifting #gym #personaltrainer #dovernh #lfod #liftfreeordie

We are looking for volunteers for the Sixth Annual Lift Free or Die Club Championship.

Back again on October 11th, LFOD is putting on its annual members-only powerlifting meet.

We will need spotters, loaders, and a pair of judges to once again facilitate this amazing event.

It’s always a blast (as you can tell from the pics of last year’s volunteers) and lunch will be provided.

Comment below or message us if you’re interested… @liftfreeordiebb or @metissportperformance

#community #powerlifting #liftfreeordie #lfod

We are looking for volunteers for the Sixth Annual Lift Free or Die Club Championship.

Back again on October 11th, LFOD is putting on its annual members-only powerlifting meet.

We will need spotters, loaders, and a pair of judges to once again facilitate this amazing event.

It’s always a blast (as you can tell from the pics of last year’s volunteers) and lunch will be provided.

Comment below or message us if you’re interested… @liftfreeordiebb or @metissportperformance

#community #powerlifting #liftfreeordie #lfod

Three Common Bird Dog Mistakes

Bird Dogs are a great exercise to start training the back muscles. If you struggle with low back pain, they are a must.

However they must be performed properly to be effective.

#backpain #exercise #strengthtraining #dovernh #liftfreeordie #metissportperformance #coretraining

Three Common Bird Dog Mistakes

Bird Dogs are a great exercise to start training the back muscles. If you struggle with low back pain, they are a must.

However they must be performed properly to be effective.

#backpain #exercise #strengthtraining #dovernh #liftfreeordie #metissportperformance #coretraining

LFOD Club Championship is back on October 11th

Sign up to compete with Lift Free or Die’s best lifters for $1200 in cash prizes.

Men’s and Women’s Divisions

$300 - 1st Place
$200 - 2nd Place
$100 - 3rd Place

Not interested in competing? Our awesome volunteers make this event possible every year. Let us know if you’d like to help out.

If you’d just like to stop by and get a feel for the gym and our community, admission is free!! We would love for you to come hang out, watch some sick lifts, and enjoy what Lift Free or Die is all about.

See you on October 11th!

#liftfreeordiebarbell #liftfreeordie #lfod #metis #metisportperformance #msp #dovernh #603 #powerlifting #gym #dovernhsmallbusiness

LFOD Club Championship is back on October 11th

Sign up to compete with Lift Free or Die’s best lifters for $1200 in cash prizes.

Men’s and Women’s Divisions

$300 - 1st Place
$200 - 2nd Place
$100 - 3rd Place

Not interested in competing? Our awesome volunteers make this event possible every year. Let us know if you’d like to help out.

If you’d just like to stop by and get a feel for the gym and our community, admission is free!! We would love for you to come hang out, watch some sick lifts, and enjoy what Lift Free or Die is all about.

See you on October 11th!

#liftfreeordiebarbell #liftfreeordie #lfod #metis #metisportperformance #msp #dovernh #603 #powerlifting #gym #dovernhsmallbusiness

Increase your Total by 10% in 10 Weeks.

Link in Bio.

#powerlifting #strength #squat #benchpress #deadlift #metis #msp #metissportperformance

Increase your Total by 10% in 10 Weeks.

Link in Bio.

#powerlifting #strength #squat #benchpress #deadlift #metis #msp #metissportperformance

Take a peek at the app I use for my remote training.

10-Week Programs are now available for purchase through my website.

The first is a series of raw powerlifting blocks… from beginner to advanced.

Link in bio.

If you’re looking for a more tailored experience, I offer 1:1 Remote Coaching with weekly feedback and monthly check-ins.

DM me in you’d like to know more.

#fitness #strength #conditioning #powerlifting #metis #metissportperformance

Take a peek at the app I use for my remote training.

10-Week Programs are now available for purchase through my website.

The first is a series of raw powerlifting blocks… from beginner to advanced.

Link in bio.

If you’re looking for a more tailored experience, I offer 1:1 Remote Coaching with weekly feedback and monthly check-ins.

DM me in you’d like to know more.

#fitness #strength #conditioning #powerlifting #metis #metissportperformance

Come check us out! @liftfreeordiebb

#metis #metissportperformance #msp #liftfreeordie #liftfreeordiebarbell #lfod #gym #strength #conditioning #fitness #athlete #running #powerlifting #bodybuilding #jiujitsu #personaltrainer

Come check us out! @liftfreeordiebb

#metis #metissportperformance #msp #liftfreeordie #liftfreeordiebarbell #lfod #gym #strength #conditioning #fitness #athlete #running #powerlifting #bodybuilding #jiujitsu #personaltrainer

Want more out of your personal training experience? I think you deserve it… Message me to book now.

#personaltrainer #gym #msp #metis #metissportperformance #lfod #liftfreeordiebarbell

Want more out of your personal training experience? I think you deserve it… Message me to book now.

#personaltrainer #gym #msp #metis #metissportperformance #lfod #liftfreeordiebarbell

Thanks to everyone that made this happen. You know who you are.

#metissportperformance #metis #msp #liftfreeordie #liftfreeordiebarbell #lfod #athlete #powerlifting #gym #jiujitsu #running #hiking #soccer #tennis #hockey #trackandfield #football #baseball #mma #swimming #tactical #strength #conditioning #ﬁtness #sports #nh

Thanks to everyone that made this happen. You know who you are.

#metissportperformance #metis #msp #liftfreeordie #liftfreeordiebarbell #lfod #athlete #powerlifting #gym #jiujitsu #running #hiking #soccer #tennis #hockey #trackandfield #football #baseball #mma #swimming #tactical #strength #conditioning #ﬁtness #sports #nh

Big update!!

I’ll be offering personal training 5 days per week at @liftfreeordiebb

I work with all levels of fitness and training experience

Comment below or DM me to learn how to get started

Share with anyone you know who might be interested

Big update!!

I’ll be offering personal training 5 days per week at @liftfreeordiebb

I work with all levels of fitness and training experience

Comment below or DM me to learn how to get started

Share with anyone you know who might be interested

From the summit of Mt. Cabot…Happy 4th of July!

#nh48 #hiking #whitemountains #america

From the summit of Mt. Cabot…Happy 4th of July!

#nh48 #hiking #whitemountains #america

The YouTube Channel has been launched!!!

Go to Youtube and search “Metis Sport Performance”

The first video on the page is my Vlog from backpacking in the Pemi. Check it out!

I’ll be using the channel to document my personal fitness endeavors, provide practical fitness advice, and discuss topics in the fields of exercise science and strength and conditioning.

Like, comment, and subscribe 😂

The YouTube Channel has been launched!!!

Go to Youtube and search “Metis Sport Performance”

The first video on the page is my Vlog from backpacking in the Pemi. Check it out!

I’ll be using the channel to document my personal fitness endeavors, provide practical fitness advice, and discuss topics in the fields of exercise science and strength and conditioning.

Like, comment, and subscribe 😂

I made not have beaten the Cog… but I’m probably the fastest man to summit Mt. Washington in jean shorts

Thanks @andyb921 and @britbettencourt !! It was a fun day

#six03endurance #running #hikethewhites

I made not have beaten the Cog… but I’m probably the fastest man to summit Mt. Washington in jean shorts

Thanks @andyb921 and @britbettencourt !! It was a fun day

#six03endurance #running #hikethewhites

Backpacking in the Pemigewasset Wilderness

A couple weeks ago, I spent three days out in the Pemigewasset Wilderness and bagged six more peaks on my NH48: Bondcliff, Bond, West Bond, South Twin, Galehead, and the notorious Owl’s Head

What a fun trip… I’ll be putting together a longer video with all my clips from the trek and posting on Youtube. Coming soon

#nh48 #hiking #nh #metis #msp

Backpacking in the Pemigewasset Wilderness

A couple weeks ago, I spent three days out in the Pemigewasset Wilderness and bagged six more peaks on my NH48: Bondcliff, Bond, West Bond, South Twin, Galehead, and the notorious Owl’s Head

What a fun trip… I’ll be putting together a longer video with all my clips from the trek and posting on Youtube. Coming soon

#nh48 #hiking #nh #metis #msp

NH48 Update:

I summited three pairs of peaks this week… Mt. Osceola and East Osceola, Whiteface and Passaconaway, and North and Middle Tripyramid

The conditions got incrementally worse throughout the week and the Tripyramids today were a good reminder that these mountains are not to be trifled with.

#nh48 #hiking

NH48 Update:

I summited three pairs of peaks this week… Mt. Osceola and East Osceola, Whiteface and Passaconaway, and North and Middle Tripyramid

The conditions got incrementally worse throughout the week and the Tripyramids today were a good reminder that these mountains are not to be trifled with.

#nh48 #hiking

It’s done.

I defended my thesis today and have completed all the requirements of UNH’s Master of Science in Kinesiology-Exercise Science.

Some acknowledgments are in order:

To my Mom for her endless love and support in pursuing my dreams.

To my Dad for instilling in me a passion for sport and developing an unrelenting toughness.

To Nolan for always being a pillar of excellence for me to challenge myself against.

To Ingrid for her bravery and reminding me to forge my own path in life.

To Sue, Michelle, and Keith for giving me an opportunity to develop my craft and pay my way through grad school.

To all my friends at Lift Free or Die for being by my side for all the adventures…from the brutal Friday night Dynamic Effort Lower sessions and traveling to some of the shittiest towns in the country for competitions, to pigging out at restaurants until our servers’ eyes popped out of their head. It’s been an amazing 10 years and I love you all.

Thank you.

It’s done.

I defended my thesis today and have completed all the requirements of UNH’s Master of Science in Kinesiology-Exercise Science.

Some acknowledgments are in order:

To my Mom for her endless love and support in pursuing my dreams.

To my Dad for instilling in me a passion for sport and developing an unrelenting toughness.

To Nolan for always being a pillar of excellence for me to challenge myself against.

To Ingrid for her bravery and reminding me to forge my own path in life.

To Sue, Michelle, and Keith for giving me an opportunity to develop my craft and pay my way through grad school.

To all my friends at Lift Free or Die for being by my side for all the adventures…from the brutal Friday night Dynamic Effort Lower sessions and traveling to some of the shittiest towns in the country for competitions, to pigging out at restaurants until our servers’ eyes popped out of their head. It’s been an amazing 10 years and I love you all.

Thank you.

Post Jiu-Jitsu meal after a great morning at @nostosmma … a pound of ground bison burgers topped with @cabotcreamery Gouda, Shishito peppers from my garden that I canned last fall, deglazed the pan with vinegar and poured the drippings onto my burgers, then topped them off with some @trybachans Japanese BBQ Sauce

#cooking #fitness #jiujitsu #healthyliving
#metis #metissportperformance #msp

Post Jiu-Jitsu meal after a great morning at @nostosmma … a pound of ground bison burgers topped with @cabotcreamery Gouda, Shishito peppers from my garden that I canned last fall, deglazed the pan with vinegar and poured the drippings onto my burgers, then topped them off with some @trybachans Japanese BBQ Sauce

#cooking #fitness #jiujitsu #healthyliving
#metis #metissportperformance #msp

WOD 4/26/25

Lift followed by my first training session for the upcoming Race the Cog, where I’ll be “running” up the Mt. Washington alongside the Cog Railway.

#metissportperformance #metis #msp
#liftfreeordiebarbell #liftfreeordie #lfod
#fitness #strength #conditioning #bodybuilding #athlete #gym #gymmotivation #running

WOD 4/26/25

Lift followed by my first training session for the upcoming Race the Cog, where I’ll be “running” up the Mt. Washington alongside the Cog Railway.

#metissportperformance #metis #msp
#liftfreeordiebarbell #liftfreeordie #lfod
#fitness #strength #conditioning #bodybuilding #athlete #gym #gymmotivation #running

WOD 4/24/25

#metissportperformance #metis #msp
#liftfreeordiebarbell #liftfreeordie #lfod
#fitness #strength #sport #conditioning #jiujitsu
#gym #gymmotivation #bodybuilding

WOD 4/24/25

#metissportperformance #metis #msp
#liftfreeordiebarbell #liftfreeordie #lfod
#fitness #strength #sport #conditioning #jiujitsu
#gym #gymmotivation #bodybuilding

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