TNT Strength and Fitness

TNT Strength and Fitness Hello! I have been operating TNT Strength and Fitness for 9 years now and coaching for over 11.

With my extensive background in athletics and fitness I've helped people from all walks of life better themselves through fitness and I can help you too!

09/01/2026

Somewhere along the way, we decided a “healthy” spine meant keeping it perfectly straight and never letting it move or bend as if you were strapped to a backboard.

In reality your spine is literally built to move.

Rotation.
Flexion.
Extension.
Side bending.

Don't mistake creating tension to lift maximal loads as creating a stiff spine.

Being able to add rigidity in your torso with a proper brace is not the same thing and is an important skill.

The goal is to make it strong, mobile, and capable of controlling movement under load. Slight bending or rounding is perfectly safe.

You don't need to be afraid of moving your spine or letting it flex into odd positions.

You need to train it.

Because your back is a part of your body, not a fence post.

Move well. Get strong. Stay capable.

DM me if you need help not being the Lego man

08/26/2026

More rounds and the bag or wrapped up in full contact sparring isn't going to help fix your weak wrists. It just tells you more and more that there's a problem.

Your forearm and grip are what stabilize your wrists on contact. If they aren't trained on purpose with intent then the wrong joints will absorb the force of contact, that's why your elbows hurt.

Grip and forearm curls under load teach your hand and wrist to lock at the moment of impact, so force transfers through bone and tendon that's actually prepared for it, instead of folding at the joint.

Keep skipping it and you're one hard cross away from a wrist that takes you out of training for weeks, right when you're building momentum.

Add this twice a week minimum and you'll notice a big difference in a couple weeks.

DM for in person training I've got spots available, if you want to be the strongest fighter you can let's get after it

08/24/2026

I don't have very many things that everyone HAS to do.

But being able to squat, hinge, press, pull, and carry in some capacity are them.

Everyone is different and everyone's capacity to do these basic yet very important functions is also different.

I'm taking new clients so the time to figure out what does and doesn't work for your unique body is right now.

DM for in person assessments

Stephanie Jewell

08/20/2026

Stop stretching. Start preparing.

If your entire warm-up is 10 minutes of static stretching, you’re missing the point.

Before you train or compete, your body needs to prepare for the demands you’re about to put on it. Being properly warmed up will also help drastically prevent injury as well

That means:
🔥 Raising body temperature
🧠 Activating the muscles you actually need
⚡️ Moving through the ranges of motion you’ll use
🏋️‍♂️ Gradually increasing intensity and load
🎯 Getting your nervous system ready to perform

Stretching can have a place, but stretching alone doesn’t prepare you to sprint, jump, lift, cut, or swing a racket.

Don’t just make your body more flexible. Make it ready to perform.

Your warm-up should look like a rehearsal for what comes next.

Save this for your next training session.

08/12/2026

Has your total been stuck at the same place for months or even a year or two? 

Have you been looking online for the latest and greatest  trending exercise that "guarantees you'll add 30lbs to your bench in x amount of time"? 

Or are you stuck thinking the answer is MORE. MORE volume, MORE accessories, MORE sets? 

Or pulling cookie cutter programs off the Internet because a random person with different levels, different weak points, different everything ran it? 

The real answer is simple. The reason you've stalled is because you haven't been screened properly. You've been hopping from one "solution" to the next with no real reason why. 

Odds are you don't even have a strength problem as a whole you just don't know where your hang ups are because the real problem is the diagnosis. 

No cookie cutter program is going to help you find those issues and jump start your progress again. But if you continue to guess then you will be stuck with lack luster results. 

All my lifters have added hundreds of pounds to the their totals since starting to work with me. And all of them run programs I have built specifically for them based on what I saw in their screening assessment 

It's time to stop guessing and get back on track, DM me for how I can help you get your progress back on the rails! 

08/11/2026

Your hamstrings need to be strong AND built.

Strength and hypertrophy aren’t competing goals.

They’re two pieces of the same puzzle.

💪 Hypertrophy gives you more muscle tissue to work with. More contractile tissue means more potential for force production, resilience, and capacity.

⚡ Strength teaches that muscle to actually produce force when you need it.

For an athlete, that matters.

Your hamstrings have to produce and absorb force when you’re sprinting, accelerating, decelerating, changing direction, jumping, and getting into awkward positions.

So don’t just chase a bigger hamstring.

And don’t just chase a bigger number on your deadlift.

Build the muscle. Then teach it to use it.

That’s how you build hamstrings that are useful, not just impressive.

What are you training more right now: strength or size? 👇



Stephanie Jewell

Address

7742 SW Nimbus Avenue
Beaverton, OR
97008

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 6pm
Saturday 7am - 12pm

Telephone

+15034770661

Website

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