# Oak and Iron Fitness

> Group Fitness & Personal Training in Raleigh NC


## Posts

- [Why Oak and Iron Fitness is the Best Gym in Cary NC for Group Classes & Personal Training](https://oakandironfitness.com/why-oak-and-iron-fitness-is-the-best-gym-in-cary-nc-for-group-classes-personal-training/): If you’ve ever tried group fitness and walked away feeling like it was all sweat and no strategy, we get it. Many gyms offer variety and intensity through high-intensity workouts, but little intention or structure behind the workouts to keep you progressing safely and consistently. At Oak and Iron Fitness in North Raleigh, NC (27615) and now Cary, NC (27518), we believe your workouts should be intentional, effective, and built to help you look, feel, and perform your best without the burnout or injury risk. We’re locally owned, deeply connected to our community, and committed to delivering the kind of […]
- [Why Working Out with Others Might Be Exactly What You Need](https://oakandironfitness.com/why-working-out-with-others-might-be-exactly-what-you-need/): In a world where we’re more isolated than ever (thanks to remote jobs, endless Zoom calls, and the constant presence of screens), finding real, in-person connection can feel rare. We scroll, we text, we multitask. But our bodies and minds still crave something real, something shared. That’s where working out with others comes in. And you get to kill two birds with one stone – working out AND building connection with others!  Human Connection in a Disconnected World We weren’t built to live so separately. And while solo workouts have their place, there’s something powerful about showing up with someone. […]
- [Understanding How Reps, Weight, and Rest Impact Your Fitness Goals](https://oakandironfitness.com/understanding-how-reps-weight-and-rest-impact-your-fitness-goals/): One of the biggest keys to getting the results you want in the gym, whether that’s building strength, increasing endurance, or changing body composition, is understanding how reps, weight, and rest actually influence how your body adapts. Let’s break it all down so you can train smarter, not harder and more effectively based on your goals. 1. Reps: The “How Many” Factor Reps (short for repetitions) refer to how many times you perform a movement before taking a break. The number of reps you do sends a signal to your body about what kind of adaptation to make. Here’s a […]
- [4 Hydration Tips for Summer: Stay Cool, Energized, and Refreshed](https://oakandironfitness.com/4-hydration-tips-for-summer-stay-cool-energized-and-refreshed/): When the summer sun starts cranking up the heat (especially here in North Carolina!), hydration becomes more important than ever. Whether you’re heading out for a workout, chasing after your kids at the park, or just living your busy day-to-day life, staying hydrated can help you feel more energized, focused, and ready to take on the day. But the truth is, most of us could use a few reminders and tricks to drink more water (without having to force it). These simple hydration tips will help you beat the heat, support your active lifestyle, and keep your body feeling its […]
- [Meal Prep 101: Keep It Simple, Satisfying, and Totally Doable](https://oakandironfitness.com/meal-prep-101-keep-it-simple-satisfying-and-totally-doable/): Let’s be honest; life is busy. Between work, workouts, family, and everything in between, figuring out what to eat can feel like another full-time job. The good news? Meal prep doesn’t have to be complicated or time-consuming. In fact, my own meals are often pretty lazy—basic ingredients, simple combos, and minimal effort. And that’s totally okay. If you’ve been wanting to feel more in control of your nutrition and save time during the week, meal prepping might be your new best friend. Here’s a no-fuss guide to get you started. Tip #1: Make a Plan (Just Once a Week!) Before […]
- [Nutrition Basics for a Fit Lifestyle: The Fundamentals Everyone Should Know](https://oakandironfitness.com/nutrition-basics-for-a-fit-lifestyle-the-fundamentals-everyone-should-know/): When it comes to living a fit, healthy lifestyle, exercise often takes the spotlight. But the real game-changer? Nutrition. What you put on your plate has a powerful impact on your energy, performance, and overall well-being, both in and out of the gym. Whether you’re just starting your health journey or looking to improve your habits, grounding yourself in basic nutrition principles can help build sustainable, long-term success. Here are five core ideas to get you started. 1. Create Awareness Around Your Current Nutrition and Lifestyle Habits Before making any changes, take a pause and reflect. What are your current […]
- [Stronger Together: How to Encourage and Support Fellow Members at the Gym](https://oakandironfitness.com/stronger-together-how-to-encourage-and-support-fellow-members-at-the-gym/): In the gym, we don’t just train solo. We show up for ourselves, but we also show up for each other.  Whether you’re spotting a friend on a heavy set, cheering someone through their last rep, or offering a quiet “You got this” across the floor, your encouragement can make the difference between someone giving up and pushing through. When people feel seen, supported, and connected to those around them, they’re more likely to stick to their routines, set meaningful goals, and push themselves harder than they would alone. Research shows: – Exercising with others increases adherence to fitness programs. […]
- [Lifting More Than Weights: The Mental Strength Built in the Gym](https://oakandironfitness.com/lifting-more-than-weights-the-mental-strength-built-in-the-gym/): Walk into the gym on any given day, and you’ll hear the clang of weights, the buzz of encouragement, and the steady rhythm of breath pushing through hard work. But what you won’t necessarily see, at least at first glance, is the transformation happening inside. Yes, muscles are built in the gym, but so is mental resilience. We believe that movement benefits both your body and mind (and science does too!) Lifting weights does more than increase muscle mass, it also rewires your brain. Every time you push through a hard set, show up on a low-energy day, or conquer […]
- [Member of the Month - Shelley Lockerman](https://oakandironfitness.com/member-of-the-month-shelley-lockerman/): At Oak and Iron, we’re always excited to spotlight members who exemplify resilience, dedication, and positivity. This month, we’re thrilled to recognize Shelley Lockerman – a member who does just that and beyond. Shelley is a 6am allstar who never backs down from a challenge. After overcoming a spinal fusion , she embraced the fitness community at Oak and Iron, and has remained committed to staying active and bringing joy into every aspect of their life. She is also our first Member of the Month to cite DRIVE as her favorite class, and that feels important to recognize! Describe yourself […]
- [Outdoor Adventures in Raleigh, NC: Our Favorite Ways to Explore the City](https://oakandironfitness.com/outdoor-adventures-in-raleigh-nc-our-favorite-ways-to-explore-the-city/): For those of you who are local to Raleigh, North Carolina, we’re sharing some of our favorite outdoor adventures in and around the city! Whether you’re looking for a scenic hike, a thrilling zipline course, or a relaxing day on the water, there’s something for every outdoor enthusiast. If you’re not local, I hope this inspires you to find similar activities in your own hometown—or better yet, come visit us in Raleigh! Hiking & Nature Walks Raleigh is full of beautiful greenways that connect various trails throughout the city, making it easy to explore nature without going far from home. […]
- [Member of the Month - Jamie King](https://oakandironfitness.com/member-of-the-month-jamie-king/): Meet Jamie King, our March Member of the Month! A 36-year-old Raleigh native, Jamie is an entrepreneur, a big movie buff, and also a passionate family man who brings incredible energy to our Oak and Iron community. Whether he’s diving into martial arts or crushing pull-ups (his favorite!) in the gym, Jamie is giving 100%. Since joining Oak and Iron in April 2024, he’s significantly boosted his functional strength and stamina, all while bonding with the 4:30 LIFT crew. Read on to learn more about Jamie!  Describe yourself in 10 words or less. Man of Faith, Son, Brother, Entrepreneur, Favorite […]
- [7 Powerful Benefits of Outdoor Exercise for a Healthier Body & Mind](https://oakandironfitness.com/7-powerful-benefits-of-outdoor-exercise-for-a-healthier-body-mind/): Anyone else miss those days of playing outside on the playground during recess? There was something so freeing about running around, climbing, and feeling the fresh air on your face. As kids, we didn’t think twice about playing outside—it was just fun. But as adults, we often get stuck in our routines, forgetting the simple joy of moving our bodies outdoors. The good news? You don’t need a playground to bring back that feeling. Taking your workouts outside offers so many benefits for both your body and mind—plus, it makes exercise feel less like a chore and more like an […]
- [Heart-Healthy Recipes to Try This Month](https://oakandironfitness.com/9501-2/): When it comes to maintaining a strong heart, nutrition plays a crucial role alongside exercise and lifestyle habits. Eating heart-healthy meals doesn’t mean sacrificing flavor. It means choosing whole, nutrient-dense foods that support cardiovascular function, reduce inflammation, and provide steady energy. This month, we’re focusing on balanced, heart-friendly meals that incorporate lean proteins, healthy fats, fiber-rich foods, and antioxidants. Whether you’re starting your day with a nourishing breakfast or winding down with a wholesome dinner, these recipes will fuel your body and strengthen your heart. Key Nutrients for Heart Health A heart-healthy diet is built on: Healthy Fats – Found […]
- [Understanding Heart Health: Balancing Cardio, Strength, and Lifestyle for Optimal Fitness](https://oakandironfitness.com/understanding-heart-health-balancing-cardio-strength-and-lifestyle-for-optimal-fitness/): When it comes to heart health, exercise plays a crucial role. But not all workouts are created equal. A well-rounded fitness routine combines aerobic and anaerobic training, strength work, and lifestyle factors like nutrition, sleep, and recovery. At Oak + Iron, we focus on building physical strength and a resilient cardiovascular system to support long-term health. Aerobic Exercise (Steady-State Cardio – Oak + Iron STEADY Classes) Aerobic training involves sustained, moderate-intensity exercise that keeps your heart rate elevated for an extended period. Activities like jogging, cycling, rowing, or participating in our STEADY classes fall into this category. Benefits of Aerobic […]
- [Break the Cycle: How to Stop Starting Over in Your Health and Fitness Journey](https://oakandironfitness.com/break-the-cycle-how-to-stop-starting-over-in-your-health-and-fitness-journey/): It’s a familiar cycle: you set ambitious health and fitness goals, make some progress, and then life gets in the way. Before you know it, you’re back at square one, promising yourself to start again next Monday, next month, or maybe even next year. If this sounds like you, we hope you know that you’re not alone! Breaking the cycle of starting over is entirely possible—and it starts with a few mindset shifts and a solid game plan. 1. Ditch the All-or-Nothing Mindset One of the main reasons people find themselves starting over is an all-or-nothing mindset. We as humans […]
- [Member of the Month - Michelle Yancey](https://oakandironfitness.com/member-of-the-month-michelle-yancey/): We’re excited to recognize the January 2025 Member of the Month – Michelle Yancey! Michelle’s dedication to both fitness and community truly embodies the spirit of Oak and Iron. Michelle has trained at O+I for over two years and she has accomplished things she “never thought possible,” like chin-ups – (we always knew she could do it.) When we asked our community to nominate Members of the Month, Michelle’s name appeared over and over again – a testament to what a joy she is! Get to know Michelle more here!  Describe yourself in 10 words or less In slightly more […]
- [10 Steps to Set Achievable Fitness and Nutrition Goals That Stick in 2025](https://oakandironfitness.com/10-steps-to-set-achievable-fitness-and-nutrition-goals-that-stick-in-2025/): Setting achievable goals is a key step in creating a successful fitness and nutrition journey. Whether you’re just starting out or looking to level up, having a clear and actionable plan can make all the difference. Use this 10-step approach below to create that plan for yourself to achieve your goals in 2025! Step 1: Define Your Dream Goal What’s your ultimate vision? Maybe it’s running a marathon, losing 20 pounds, or building strength to lift heavier weights. Write down your dream goal. Step 2: Reflect on Your Confidence Level Now, take a moment to ask yourself: On a scale […]
- [5 Fitness Goals Not Related to Weight Loss](https://oakandironfitness.com/5-fitness-goals-not-related-to-weight-loss/): As the new year approaches, the idea of setting fitness goals often leads to one common theme: weight loss. But fitness is about so much more than the number on the scale. At Oak + Iron, we believe in a holistic approach to health—one that prioritizes how you feel, think, and move in your daily life.  Here are five powerful fitness goals to embrace this year that have nothing to do with shedding pounds. Disclaimer: There is nothing wrong with having weight loss as a goal. These suggestions are simply here to remind you of other meaningful ways to measure […]
- [Fueling for Strength: Pre- and Post-Workout Nutrition Tips](https://oakandironfitness.com/fueling-for-strength-pre-and-post-workout-nutrition-tips/): When it comes to strength training, your time in the gym is only part of the equation. What you eat before and after your workouts plays a significant role in fueling your body, maximizing performance, and speeding up recovery. At Oak + Iron, we believe in a holistic approach to fitness—and that includes optimizing your nutrition to support your strength goals. Here are some simple, science-backed tips for pre- and post-workout nutrition. Key Considerations for Pre-Workout Nutrition: Think of pre-workout nutrition as fuel for your workout. Prioritize Carbohydrates Carbs are your primary energy source during high-intensity workouts. Eating a balanced […]
- [5 Mindset Swaps to Help You Reach Your Health Goals](https://oakandironfitness.com/5-mindset-swaps-to-help-you-reach-your-health-goals/): When it comes to health and wellness, your mindset is one of the most powerful tools you have. Often, the key to lasting change isn’t about trying harder—it’s about thinking differently. These five mindset swaps can help you build habits that stick, embrace a sustainable lifestyle, and crush your goals with confidence. 1. Swap Big Overhaul for One Step at a Time The quickest way to burn out is to try changing everything simultaneously (we’ve all been there!). Instead, focus on one habit at a time. For example, start by drinking more water or adding a daily walk. Make it […]
- [How to Navigate the Holiday Season in Your Fitness Journey with Confidence!](https://oakandironfitness.com/how-to-navigate-the-holiday-season-in-your-fitness-journey-with-confidence/): The holiday season is a time for joy, connection, and celebration—but let’s be honest, it can also bring its fair share of stress, busyness, and even moments of sadness. These challenges can make it tricky to stay on track with your fitness and wellness goals. Tempting desserts and endless snacks seem to pop up everywhere, travel disrupts your fitness routines, and the dynamics of family gatherings can feel overwhelming. But this year, what if we flipped the script? What if the holiday season became not just a time to survive, but an opportunity to thrive—to feel nourished in every sense […]
- [Set Your Intentions: A Guide to Staying Active and Healthy While Traveling](https://oakandironfitness.com/set-your-intentions-a-guide-to-staying-active-and-healthy-while-traveling/): Traveling can throw off even the most consistent wellness routines, but with a little planning, you can stay on track and feel great while you’re away. Whether you’re heading out for a weekend getaway or a longer trip, setting clear intentions beforehand can help keep you focused and confident, even if that intention is to take a break from your healthy lifestyle. Let’s break it down and set you up for success! Pre-Trip Reflection Before you hit the road, consider what kind of balance you want to maintain on your trip. Here are a few things to think about: Drinking: […]
- [7 Practical Tips to Build Consistency in Your Fitness Routine](https://oakandironfitness.com/7-practical-tips-to-build-consistency-in-your-fitness-routine/): One of the biggest pain points we hear from clients revolves around consistency.  Work deadlines, your kids’ soccer games, or that brunch you planned months ago with a friend—these things may take priority, and your health and fitness can take the backseat. You might find yourself saying, “I just wish I had more time.” We get it. Life is busy, and trying to juggle everything can feel overwhelming. But what if we told you that staying consistent with your fitness goals is easier than you think? You don’t have to cancel plans or miss deadlines to make it happen. Here […]
- [The Smart Way to Track Macros: 5 Key Insights for Success](https://oakandironfitness.com/the-smart-way-to-track-macros-5-key-insights-for-success/): If you’re new to macro tracking or simply want to refine your approach, you’re in the right place! Tracking macros (ie. protein, carbs, and fats) is a popular tool for building awareness around your eating habits. However, it’s important to remember that it’s a tool – not a lifestyle.  Here are five key insights to keep in mind while you embark on your macro-tracking journey: 1. It’s Just a Temporary Tool While tracking macros can be a game changer for understanding what you’re eating, it doesn’t have to be a permanent habit. Think of it as a temporary tool that […]
- [Strength Training 101: A Beginner's Guide to Starting Strong](https://oakandironfitness.com/strength-training-101-a-beginners-guide-to-starting-strong/): Are you eager to begin your strength training journey but unsure where to start? You’re not alone! The idea of lifting weights can be exciting yet overwhelming, especially if you’re new to it. But don’t worry—this simple guide will help you navigate the essentials and set you up for success in your workouts. Whether you’re aiming to build muscle, improve overall fitness, or just feel stronger, starting off on the right foot is key. Let’s dive into how you can make strength training a consistent and enjoyable part of your routine.   Take things at your own pace.   It […]
- [8 Ways to Track Your Progress in the Gym](https://oakandironfitness.com/8-ways-to-track-your-progress-in-the-gym/): Tracking your progress in the gym is essential for staying motivated on your fitness journey Here are 8 ways to ensure your hard work is paying off!   Consistency Consistency is the backbone of your success. It’s not just about hitting the gym but sticking to a routine that aligns with your goals. Aim to achieve your targets at least 75% of the time. This might mean getting in your workouts, sticking to your meal plan, or even just showing up when you don’t feel like it. Consistency is way more important than perfection.   Biofeedback Pay attention to how […]
- [Mindful Eating: How to Reconnect with Food and Boost Performance in the Gym](https://oakandironfitness.com/mindful-eating-for-athletes-how-to-reconnect-with-food-and-boost-performance/): In our fast-paced world, where athletes and fitness enthusiasts often see food as just another task to complete, eating can become a mere item on your to-do list. However, mindful eating is crucial not just for nourishment, but also for enhancing athletic performance and overall well-being. This blog post is your guide to rediscovering the joy of eating, helping you reconnect with food in a way that supports your strength and conditioning goals. As you explore these ideas, remember that you know your body best. Take what resonates with you, and leave the rest behind. Let’s start this journey toward […]
- [How to Train for Your First Pull-Up: 6 Essential Exercises for Beginners](https://oakandironfitness.com/how-to-train-for-your-first-pull-up-6-essential-exercises-for-beginners/): For many of us, pull-ups may seem daunting, especially if you are starting from scratch. But with the right exercises and a consistent fitness routine, you’ll be pulling yourself up with ease. In this guide, we’ll break down six essential exercises that build the foundational strength and technique necessary for a successful pull-up. From dead hangs to banded pull-ups, each step is designed to progressively enhance your grip, back, shoulder, and core strength. Whether you’re working with a personal trainer, attending workout classes, or moving solo, this guide will help you get started on your pull-up progression journey. Let’s dive […]
- [HIIT vs. Steady-State Training - Which One is Best for You?](https://oakandironfitness.com/hiit-vs-steady-state-training-which-one-is-best-for-you/): Are you confused about which cardio workout is best for you? Let’s break down the debate between HIIT and steady-state training so you can find your perfect match. HIIT, short for high-intensity interval training, is known for its short, intense bouts of exercise. It is often followed by a recovery period or rest. These intense segments push the heart rate near maximum (80-95% of maximum heart rate), while the recovery periods allow your heart rate to settle back down.  While HIIT workouts can be quick and efficient, it’s also important to recognize that the intensity needed for these workouts isn’t […]
- [Why It's Important to Repeat Your Workouts for Optimal Results](https://oakandironfitness.com/why-its-important-to-repeat-your-workouts-for-optimal-results/): Looking to make the most of your workouts?  Say hi to our friend, progressive overload! Progressive overload results from gradual and increased demands placed on the body to see consistent gains in muscle size, strength, and endurance. At Oak + Iron Fitness, we repeat the same movements week-to-week for a period of time to allow the muscles to adapt to the stresses placed upon them in order to build strength and improve muscle memory. This also enables you to track your progress! There’s even mental health benefits to repeating workouts with progressive overload in mind: boosting confidence and motivation as […]
- [How to Find Your Perfect Squat](https://oakandironfitness.com/how-to-find-your-perfect-squat/): Ah, the endless debate – how low should you get in your squat? ATG? Parallel? Whatever is trending on TikTok this week? The answer is – it depends! The ideal depth of YOUR squat is the furthest point you can squat down where your spine is neutral, and your chest is upright.  This is usually right before the point at which you lose your back and hip connection aka “the butt wink” (where the pelvis turns under, while the back rounds). “Butt Wink” – Photo Credit: Squat University So, how come some people can squat deeper than others?  It depends […]
- [3 Tips to Maintain Your Fitness Routine This Summer](https://oakandironfitness.com/summer-fitness/): Summertime is all about freedom and flexibility. However, this can often leave us feeling unstructured or without routines. Here are three tips to help you maintain your fitness routine this summer: Tip #1: Set Realistic Expectations Before diving into your summer fitness routine, take a look at your calendar. Identify any upcoming trips, camps, kiddo activities, and other commitments you have scheduled. Based on your schedule, determine how many days or minutes per week you can realistically commit to working out. Be honest with yourself and set achievable goals. Remember, your summer routine might look different from your fall or […]
- [Shaping the Future: Setting Healthy Examples for Our Youth](https://oakandironfitness.com/shaping-the-future/): Whether you’re a parent, a soon-to-be parent, or influential in a child’s life, your healthy actions and choices can positively shape the future of our youth. We have the responsibility and opportunity to set the stage for a better world for our children. By engaging in personal growth and adopting healthy habits, we can pave the way for future generations to thrive. Whether through nutrition, fitness, or mindset, every aspect of our well-being matters (hello seven dimensions of wellness!) Examining Food & Body Rules: The way we eat, talk about food, and express thoughts about our bodies—whether our own or […]
- [Members of the Month - Brian and Heather Fields](https://oakandironfitness.com/member-of-the-month-brian-and-heather-fields/): Meet our outstanding February MemberS (!) of the Month, Heather and Brian Fields – our first duo! These two are *dedicated* to say the very least. They are 5am regulars during the week, and Weekend Warriors on Saturdays and Sundays. As devoted parents to twin high school boys, Heather and Brian understand the importance of balancing a busy family life with maintaining a healthy lifestyle. Their contagious energy and positive attitude have not only contributed to their own well-being but have also inspired and motivated fellow Oak and Iron members.  Read on to learn more about this very dynamic and […]
- [Member of the Month - Farris Holliday](https://oakandironfitness.com/member-of-the-month-farris-holliday/): We are very excited to announce January 2024’s Member of the Month – Farris Holliday!! Farris recently made Raleigh his new home, quickly found Oak and Iron, and has spent the last six months as a personal training client of Andrew’s. He shows up 4x/week, works hard, and brings humor to some pretty grueling workouts.  Now, a disclaimer – you will see photos of Farris on the sled in this blog, but know that we forced him to take those pictures. The sled, or “tank” as he refers to it, is Farris’ least favorite piece of equipment in the gym… […]
- [Member of the Month - Mary Lloyd](https://oakandironfitness.com/member-of-the-month-mary-lloyd/): We are very excited to shine the spotlight on Mary Lloyd, our Member of the Month. Mary, a dedicated 7am-er, is committed to not only fitness and wellbeing, but as you will see in the Q+A, many other awesome endeavors. Her recognition is well-deserved, having been peer nominated for her exceptional motivation and positive impact on those around her. Two things we love about Mary that aren’t mentioned in the interview below are 1) she usually attends class with her daughter Corey, and 2) she always attends in style – check the portraits for proof of awesome pants!   Read […]
- [Member of the Month - Gabi McDermott](https://oakandironfitness.com/member-of-the-month-gabrielle-mcdermott/): Our Member of the Month is Gabrielle – Gabi – McDermott. Gabi is small in stature, but makes a BIG impact on gym members that get the pleasure of working out with her. She originally joined Oak and Iron because it was locally owned and very clean (thank you, Gabi, for noticing!) but the community has kept her coming back. Read on for a fun Q+A to learn more about (former collegiate diver!!) Gabi.   What’s your favorite class style at O+I? My favorite class is a Saturday morning Drive class. Although this class is challenging, the energy and encouragement […]
- [Member of the Month - Katie Averette](https://oakandironfitness.com/member-of-the-month-katie-averette/): This month, we are shining the spotlight on one of our exceptional members who truly embodies the spirit of Oak and Iron. You (probably) know her, and if you do, then you (definitely!) love her – Katie Averette! Katie is a powerhouse in the gym. Her cheerful demeanor, endless encouragement for others, and undeniable strength have endeared her to anyone who has the privilege to workout with her. She is one of our 6:30pm regulars, yet has made an impact on clients that come at all times of day!   Please enjoy our Q+A with Katie and get to know […]
- [A Comprehensive Guide to Creatine and Its Benefits](https://oakandironfitness.com/a-comprehensive-guide-to-creatine/): by Andrew Barsuhn Creatine stands as a widely embraced sports supplement, commonly consumed either as a standalone product or in conjunction with other ingredients within pre-workout formulations. Notably, it ranks among the most extensively investigated dietary supplements in the market. Creatine belongs to the category of “amino acids,” which constitute fundamental building blocks of proteins. Most amino acids work to build and repair many bodily tissues as well as work as enzymes in metabolic reactions, they even make up some hormones.  We call these amino acids proteinogenic meaning they are used to create proteins, creatine is non-proteinogenic because it has […]
- [Member of the Month - Alonzo Brown](https://oakandironfitness.com/memberofthemonth-alonzo-brown/):   Alonzo, or Zo, as we tend to call him, is a quiet achiever. If you’ve shared the space with him during class, then you know he pushes himself, makes zero excuses, and does it all with a humbleness that clearly – everyone admires. We asked Zo – who himself is a newly certified Personal Trainer and Nutrition Coach – a few questions to get to know him better!   What drew you to Oak and Iron and what keeps you coming back? I live less than 5 mins from Oak & Iron and by chance drove by shortly after […]
- [Acorns and Iron Event: Why Kids Need Movement](https://oakandironfitness.com/acorns-and-iron-event-why-kids-need-movement/): Oak and Iron is excited to be hosting Acorns and Iron 2023- A Kid’s Health and Wellness event at Brier Creek Park in Raleigh! This family-friendly event runs from 9 am – 12 pm on Saturday, April, 29, and it is designed to get the whole family moving and having fun. Participants will enjoy fun competitions, music, fitness classes, vendors, free prizes, and much more. There will also be a health conscious food truck on site so you can grab a snack or enjoy lunch in the park.   Benefits of Exercise The good news is that you don’t have […]
- [Yoga - Going Beyond the Physical](https://oakandironfitness.com/yoga-going-beyond-the-physical/): For the last twelve years, I have toured the world as the principle lead in Riverdance, co-founded the weighted activewear brand Kilogear CUT and completed training to become a qualified personal trainer and yoga instructor. Meanwhile, I have struggled with anxiety and depression for most of my life, which can be hard to believe from somebody who has spent most of their life on stage – I know. For the majority of my life, I kept my often crippling anxiety a secret and hid it as best I could. My father was my confidant from a young age and really […]
- [Reaching Your Goals in 2023 and Beyond](https://oakandironfitness.com/reaching-your-goals-in-2023-and-beyond/): The New Year can be a time of renewal. It is a collective opportunity to press the reset button and get a fresh start. However, while the tradition of setting a New Year’s resolution can be a good step towards improving all aspects of your health, it can also come with some obstacles. With that in mind, here are some tips for setting and reaching your goals and resolutions in 2023 and beyond. 1. Set Realistic Goals The best way to set yourself up for success is to set realistic goals. Instead of overhauling your life and trying to achieve […]
- [The Link Between Sleep and Health: What You Need to Know](https://oakandironfitness.com/the-link-between-sleep-and-health-what-you-need-to-know/): If you are consistently working hard to meet your health and fitness goals, and still not seeing the results you want and expect, the problem may be poor sleep. For many who are juggling a family and a busy schedule, sleep may be the factor that has to fall by the wayside. However, once you understand the impact poor sleep has on your health, you may have to reconsider rearranging your schedule and moving sleep closer to the top of your list.  Sleep and Weight Loss A lot of people visit the gym to lose some weight and gain muscle. […]
- [Meet Matt Gulliver - Get to Know the Man Behind Oak and Iron](https://oakandironfitness.com/meet-matt-gulliver-gtet-to-know-the-man-behind-oak-and-iron/): Recently, Matt Gulliver, the founder of Oak and Iron talked with the team at Canvas Rebel about his personal journey and what kind of community he is creating at O&I. Keep reading to learn more about Matt and what makes O&I special. Matt, looking forward to hearing all of your stories today. What was it like going from idea to execution? Can you share some of the backstory and some of the major steps or milestones? I started by putting my ideas on paper. I think many of us have so many ideas in our heads but we’re paralyzed by […]
- [Why Oak & Iron Doesn’t Have Mirrors](https://oakandironfitness.com/why-oak-iron-doesnt-have-mirrors/): To look deep inside oneself, no mirrors are necessary.  From the moment you walk into Oak + Iron, it’s easy to see that lots of intention went into the design. The details are evident, the measurements precise, and cleanliness and organization are obviously a top priority. However, you won’t see any mirrors – unless you go into the bathrooms.  Some will ask, “Where are the mirrors?” Just like the entire layout, it was by design.  A room with no mirrors allows your mind to focus by limiting the distractions around you. Our daily lives are filled with distractions. We’re glued […]
- [What Oak and Iron’s New Moms Have to Say About Their Fitness Challenges](https://oakandironfitness.com/what-oak-and-irons-new-moms-have-to-say-about-their-fitness-challenges/): Many of our members are new moms who are adjusting to life after having a child, which comes with a whole new list of responsibilities, sleepless nights, and a packed schedule, not to mention the poop. We wanted to hear more about their experiences and take a closer look at how they are making it work, so we asked them a few questions. Here is what they had to say.   When asked “How has being a mom challenged/impacted your fitness?” they agreed that the biggest fitness challenge is simply finding the time. With so much on their plates, even […]
- [The Truth About Strength Training](https://oakandironfitness.com/the-truth-about-strength-training/): The fitness world can be full of myths and this is especially true when it comes to strength training. People who want to lose weight or improve their health have a tendency to focus on cardiovascular exercises. Fitness trackers that show how many calories you have burned during a workout can help to reinforce this mindset. That is why we are going to set the record straight about strength training and bust some common myths. Myth #1: Strength training will make me bulky. In fact, the opposite is true. Lifting heavy weights will increase your metabolism and help you burn […]
- [Why You Need a Rest Day](https://oakandironfitness.com/why-you-need-a-rest-day/): It can be tempting to keep pushing your body in the hopes that working harder will bring more results faster. However, that simply isn’t how the human body works. Rest is just as important as your workout, which is why you should be deliberate about your rest time. Here are some benefits of a recovery day and some suggestions for how to maximize it. Replenishing Effects As you are exercising you are sweating and burning up glycogen which is stored in the muscles. A rest day allows your body to replenish these vital components. In addition, muscle growth occurs as […]
- [Why You Should Schedule Your Workouts](https://oakandironfitness.com/why-you-should-schedule-your-workouts/): Every day can be a bit of a whirlwind. If you are trying to balance work, family, and your own health, it can feel like there isn’t enough time in the day for much of anything, let alone a workout. That is exactly why you should be scheduling your workouts. Instead of trying to find the time, you can make an appointment with yourself. If motivation is a problem for you, scheduling your training will make it easier to find the energy to make it to your workout. You won’t have the chance to talk yourself out of it with […]

## Pages

- [Cary](https://oakandironfitness.com/locations/cary/): Cary Cary Founding SPECIALS Join Now * Now Accepting Classpass WE’VE JUST LAUNCHED OUR FOUNDERS 50 MEMBERSHIP AT OUR NEW WAVERLY PLACE STUDIO IN CARY! * Now Accepting Classpass The first 50 members can lock in our Elite Membership for just $178/month (normally $209). Unlimited classes, no contracts, all the Oak and Iron energy you love. FOUNDERS 50 Just testing the waters? Grab our 10-class pack for $150 (normally $249). Perfect for newcomers or gifting a friend a boost. 10-CLASS PACK Cary   302 Colonades Way Unit 101, Cary, NC 27518   (919) 418-4478 HOURS Monday — Thursday: 6:00 AM […]
- [Raleigh](https://oakandironfitness.com/locations/raleigh/): Raleigh NEW MEMBER SPECIALS Join Now * Now Accepting Classpass RALEIGH NEW MEMBERS * Now Accepting Classpass Discounts: 20% off all membership/session purchases for: Health Care Workers, Teachers, Police, Firefighters. (Does not apply to personal training) $99 FIRST MONTH – UNLIMITED GROUP SESSIONS FREE FIRST CLASS – GROUP SESSION Raleigh   8839 Six Forks Rd, Raleigh, NC 27615   (919) 418-4478 HOURS Monday — Thursday: 5:00 AM — 7:30 PM Friday: 5:00 AM — 5:30 PM Saturday: 8:30 AM — 11:00 AM Sunday: 9:00 AM — 10:00 AM Class Schedule – Raleigh, NC Location Training At Oak and Iron Fitness, […]
- [Locations](https://oakandironfitness.com/locations/): Raleigh 8839 Six Forks Rd, Raleigh, NC 27615 (919) 418-4478 HOURS Monday — Thursday: 5:00 AM — 7:30 PM Friday:5:00 AM — 5:30 PM Saturday: 8:30 AM — 11:00 AM Sunday: 9:00 AM — 10:00 AM Cary 302 Colonades Way Unit 101, Cary, NC 27518 (919) 418-4478 HOURS Monday — Thursday: 6:00 AM — 6:30 PM Friday:6:00 AM — 5:30 PM Saturday: 8:30 AM — 11:00 AM Sunday: 9:00 AM — 10:00 AM
- [Group Class Schedule - Raleigh](https://oakandironfitness.com/schedule/group-class-schedule-raleigh/): Our core Classes are Steady, Lift and Drive Our core fitness classes include LIFT, DRIVE and STEADY. For the full schedule of group fitness classes see the list below. Class Schedule – Raleigh, NC Location Our Core Classes are Steady, Lift, and Drive
- [Jeancarlos Lezama](https://oakandironfitness.com/jeancarlos-lezama/): Hello, I’m Jeancarlos Lezama With over a decade of experience in the fitness industry, JC brings a wealth of knowledge, energy, and heart to every session. His journey began back in high school, training friends and pushing his own limits as a standout track athlete. After his track career, he took on a new challenge—learning lacrosse—and continued playing at the club level while studying at Appalachian State University. During his time at App State, JC worked at the Student Recreation Center and interned with the university’s Strength & Conditioning staff, supporting the men’s and women’s basketball programs. He went on […]
- [Emily Stouch](https://oakandironfitness.com/emily-stouch/): Hello, I’m Emily Stouch Emily is originally from Philadelphia and grew up as a nationally ranked tennis player, playing through her freshman year of college. She moved to South Florida for high school to play tennis at Saviano’s High Performance Tennis Academy. While she enjoys playing tennis and pickleball, her true passion lies in coaching, which began in high school when she taught tennis at a summer camp.  She became more invested in the fitness industry after training for Officer Candidate School for the Marine Corps, where she also gained extensive leadership experience. She recently graduated from Babson College with […]
- [Group Class Schedule - Cary](https://oakandironfitness.com/schedule/group-class-schedule-cary/): Our core Classes are Steady, Lift and Drive Our core fitness classes include LIFT, DRIVE and STEADY. For the full schedule of group fitness classes see the list below. Class Schedule – Cary, NC Location Our Core Classes are Steady, Lift, and Drive
- [Ghage Kenan](https://oakandironfitness.com/ghage-kenan/): Hello, I’m Ghage Kenan Ghage Kenan – Certified Personal Trainer & Former College Basketball Player As a former college basketball player, Ghage has firsthand experience with the discipline, focus, and athleticism required to perform at a high level. Now a certified personal trainer, Ghage brings that same work ethic and commitment to helping clients achieve their fitness goals. Drawing from years of training and competition, Ghage specializes in building strength, agility, and endurance while emphasizing injury prevention and proper technique. Whether you’re looking to improve your sports performance, get in shape, or build sustainable fitness habits, Ghage will guide you […]
- [Careers](https://oakandironfitness.com/careers/): Work at Oak + Iron We’re always on the lookout for passionate, driven individuals who want to make a difference through fitness. At Oak + Iron, we believe our strength lies in our people. We look for team members who bring competence, character, and a strong culture fit—coaches and staff who genuinely care, lead with integrity, and are committed to helping others thrive. If you’re interested in joining a collaborative, purpose-driven team, we’d love to hear from you. An active, reputable certification is required for all coaching positions. Submit your application below and include your resume to be considered. First Name* Last Name* Email* […]
- [Katherine Hood](https://oakandironfitness.com/katherine-hood/): Hello, I’m Katherine Hood Katherine dedicated a decade to elementary education, sharing her love of learning with young minds. A fitness enthusiast at heart, she enjoys strength training, running, and anything that gets her heart pumping. After becoming a mom and choosing to stay home with her son, she felt inspired to put her NASM certifications to good use, helping others prioritize their health and well-being. When she’s not breaking a sweat at the gym, you can find her enjoying a cozy cup of coffee, whipping up healthy treats, or tutoring elementary students. Current Certifications: NASM Certified Personal Trainer, NASM […]
- [Kyle Costello](https://oakandironfitness.com/kyle-costello/): Hello, I’m Kyle Costello Before joining Oak and Iron, Kyle was a full-time remote performance coach with Future, working with over 500 clients during his 4-year tenure, the Head Football Strength and Conditioning Coach at Assumption College in Worcester, Massachusetts. Additionally, Kyle served as a Strength and Conditioning Coach at the University of Massachusetts-Amherst, Springfield College, Northwestern University, and Ithaca College. In these roles, Kyle worked with a wide variety of teams such as football, baseball, softball, track and field, swimmers, divers, crew, and men’s and women’s volleyball. He also has prior experience as an Exercise Physiologist at the Hackensack […]
- [Janae McKnight](https://oakandironfitness.com/janae-mcknight/): Hello, I’m janae mcknight Janae is a dedicated fitness professional with over four years of experience coaching group classes. Originally from Fayetteville, NC, she attended Wingate University, where her passion for fitness and helping others truly blossomed. After graduating with a B.S. in Environmental Biology, Janae moved to Durham, NC, to pursue a career in research. During this time, she discovered fitness as a personal outlet and felt inspired to turn that passion into a fulfilling career. Janae is passionate about helping people of all fitness levels unlock their potential through strength, endurance, and functional training. Her expertise includes strength […]
- [Chloey Turner](https://oakandironfitness.com/chloey-turner/): Hello, I’mChloey Turner Originally from England, Chloey toured the world for 12 years as the principal lead dancer in the Grammy award-winning show Riverdance, performing in approximately 2,500 shows. She later founded The From Head To Toe Academy, an online wellness platform for the dance community, and holds certifications as a personal trainer with over 1,000 hours of yoga education. “My mission is to empower and inspire individuals to reach their fullest potential through a holistic approach to fitness and well-being. Drawing from my experience as a professional dancer, personal trainer, and yoga instructor, I strive to foster an inclusive, […]
- [Mackenzie Whittaker](https://oakandironfitness.com/mackenzie-whittaker/): Hello, I’m MackENZIE WHITTAKER Mackenzie grew up in Rhode Island, small state big heart. She received her B.S. in Exercise Science from UNCC, while on the pre-health track for physical therapy. During 2 gap years Mackenzie worked as an exercise specialist for a physical therapy clinic in RI, while getting CPT and CNC through NASM. Both the gym and Physical Therapy clinic were in a sports complex so was she got to work with a wide variety of clients.  Mackenzie is currently a part of the class of 2026 student of Physical Therapy at Duke School of Medicine Program. With […]
- [Oak & Iron - Team Handbook](https://oakandironfitness.com/handbook/): TEAM HANDBOOK​   Welcome to Oak and Iron Fitness At O+I, we are driven by a shared purpose and a commitment to making our community better. We pride ourselves not only on having some of the most talented individuals in the industry and a deep passion for our craft, but also on being genuinely good humans. Our culture emphasizes investing in our team and prioritizing collective strength, fostering an environment where everyone thrives. This handbook is designed to guide you through the ins and outs of your employment here. If you have any questions or need assistance, please don’t hesitate […]
- [Rachel Nicholson](https://oakandironfitness.com/rachel-nicholson/): Hello, I’m RACHEL NICHOLSON SC P Born and raised in Central PA, Rachel’s journey to becoming and strength and conditioning specialist begian in high school. She pursued dual degrees in Nutritional Sciences and Kinesiology with a focus on Movement Science and Biomechanics at Pennsylvania State University. Rachel gained experience as a sports performance intern at Yale University, working with their football team and varsity sports teams. She later volunteered at Penn State University as a strength and conditioning coach, sport scientist, and performance nutritionist. After graduation, Rachel served as Head Trainer for a personal training company in Denver, CO and volunteered […]
- [Diana Leadley](https://oakandironfitness.com/diana-leadley/): Hello, I’m DIANA LEADLEY Diana Leadley is a seasoned fitness professional with over six years of experience coaching group classes and personal training sessions. Formerly based in Fort Lauderdale, Florida, where she served as the lead trainer and managing partner of a strength and conditioning facility, Diana recently relocated to North Carolina to continue her career in the fitness industry. Diana received her bachelor’s in communication from Michigan State University and completed her Master’s in Exercise Science with a concentration in Exercise Physiology at Florida Atlantic University, where she also served as a graduate teaching assistant, sharing her passion for […]
- [Remote Programming](https://oakandironfitness.com/training/remote-programming/): Remote Programming Remote Programming offers a transformative approach to health and well-being, providing you with personalized, convenient, and effective tools to achieve your fitness goals. With the flexibility to work out from any location and on your own schedule, online fitness training accommodates diverse lifestyles. Whether you’re a busy professional, a parent with limited time, or someone looking for a flexible fitness routine, online fitness training empowers you to take control of your health. The guidance of certified trainers, personalized workout plans, and nutritional advice contribute to a holistic approach that not only enhances physical fitness but also supports mental […]
- [Andrew Barsuhn](https://oakandironfitness.com/andrew-barsuhn/): Hello, I’m ANDREW BARSUHN Originally from New York, Andrew’s fitness journey commenced in Charlotte, NC during high school, sparking a profound interest in comprehending the intricacies of muscle function and adaptation. Andrew holds a BS in Exercise Science from Appalachian State University and a Master’s in Exercise and Nutrition Science from the University of Tampa. Andrew’s unwavering commitment to educating others about exercise science propelled him back to Tampa, where he serves as a university-level instructor, imparting knowledge in biomechanics, anatomy, weight training, and nutrition. His wealth of experience spans six years, with a focus on personal training and group […]
- [Kate Clark](https://oakandironfitness.com/kate-clark/): Hello, I’m KATE CLARK Growing up in Akron, Ohio, Kate spent every free (and less-than-free) moment on the softball field. Her passion for the game led her to play Division I NCAA softball for Robert Morris University in Moon Township, Pennsylvania. Following graduation, her love for softball transformed into a love for fitness as a means of emotional outlet, community, structure, and a foundation for finding inner strength through gaining outer strength. She moved to the Raleigh area to attend law school and quickly fell in love with the local indoor spin community. Kate changed paths to pursue a full-time […]
- [Melody Dickerson](https://oakandironfitness.com/melody-dickerson/): Hello, I’m MELODY DICKERSON Melody – aka: Mel – Spent over 20 years dancing with a passion for performing. During college, Melody felt her love for dance fading and needed to find new ways to stay active. She became a self-proclaimed gym rat and kettlebell junkie. After spending less than two years in a marketing career, she left her 9-to-5 to pursue a career in fitness. Melody’s clients have included former college athletes, Broadway dancers, A-list celebrities, pre- and post- natal women, senior adults, and children with special needs. Melody’s goal is to help people feel confident both in the […]
- [Events](https://oakandironfitness.com/events/): Events at Oak and Iron Fitness Join us throughout the year for events ranging from… Featured Upcoming Events Acorns and Iron- A Kid’s Health and Wellness Event April 29, 2023 We believe that a healthy lifestyle starts at a young age. Our goal is to get the youth in our community to enjoy movement early! Join us for a day of fun, competitions, games, vendors, healthy food options, and more!  SEE EVENT DETAILS / SIGN UP → Event 2 May 1, 2023 Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna […]
- [Jen Stuyvesant](https://oakandironfitness.com/jen-stuyvesant/): Hello, I’m Jen Stuyvesant Jen is a mom of two, originally from Asheboro, NC. She holds a degree in Exercise and Sports Science from UNC Chapel Hill and is a former diagnostic medical sonographer. After many years in healthcare diagnosing illness, she saw an overwhelming need to create wellness in our society. Jen became an ACE certified personal trainer and decided to shift her impact to promoting wellness as opposed to diagnosing disease. In years past, she was a ski instructor at Vail Resorts and enjoyed triathlons and long distance running. Instagram @jenwell1 “As I’ve grown older I’ve become more […]
- [Liam Raaen](https://oakandironfitness.com/liam-raaen/): Hello, I’m Liam Raaen Liam originated from Tweed Heads, Australia. He engaged in competitive soccer from an early age, and his love for the sport evolved into a dedicated pursuit of professional play. His dedication to personal fitness stems from a lifelong involvement in a myriad of sports, particularly group fitness environments where he excels. His journey ultimately propelled him to pursue and attain a B.S. in Fitness and Wellness Leadership from SUNY Plattsburgh. Preceding graduation, Liam interned during for a summer, and he has seamlessly transitioned to a full-time role as a personal trainer at Oak and Iron. Current […]
- [Carmen Pyrtle](https://oakandironfitness.com/carmen-pyrtle/): Hello, I’m Carmen Pyrtle Carmen is from Topsail, NC and grew up playing soccer, basketball, and running track/cross country. She is a recent graduate from NC State University where she holds a B.S. in Marketing. Carmen will be using this experience for her role here as our Director of Marketing. She is also a NASM certified personal trainer and has a passion for helping people live a healthier life and achieve their fitness goals.    Current certifications: NASM & CPR/AED Instagram @cvpyrtle “Everybody needs a passion. That’s what keeps life interesting. If you live without passion, you can go through […]
- [Amanda Bouleris](https://oakandironfitness.com/amanda-bouleris/): Hello, I’m Amanda Bouleris Born and raised in small town NC, she earned a BA in Sociology from ECU. Soon after, she decided to make Raleigh her home and not too long after that began raising her family alongside her husband, Matt. After several years working in a Corporate environment, she took a leap of faith and became a Certified Personal Trainer. This opportunity allowed her the privilege of becoming a Head Trainer, and owning and operating a Boot Camp facility.    Current certifications: She has her NCCPT/ISSA CPT, Precision Nutrition Level 1 Certification and is CPR/AED certified. Instagram @am.bolo […]
- [Cheri Armour Samples](https://oakandironfitness.com/cheri-armour-samples/): Hello, I’m Cheri Armour Samples Cheri moved to Raleigh for grad school and never looked back! Her interest in group fitness was sparked when a friend invited her to a Zumba class at the local Y. She started teaching Zumba and dance fitness while still in grad school. Now, in addition to being one of our fitness coaches, she is on the people team at a tech company, and mom to two kids! Cheri’s reason for loving fitness: “When I move my body, I feel the closest to being my 100% authentic self than any other time. I feel 100% […]
- [Liz Colner](https://oakandironfitness.com/liz-colner/): Hello, I’m Liz Colner Liz holds a BSBA from UNC-Wilmington, Masters of Accounting from Ohio State University and is a CPA. She works full time for Sales Force and has found a passion for fitness and the community aspect of Oak and Iron. Fitness has been a constant outlet to a busy lifestyle. Liz has her ACE certification. You’re most likely to catch her in the gym in the mornings! Instagram @lzcolner_ “This moment right here, you’ve been training for it for lifetimes.” — Rebecca Campbell INTERESTED IN TRAINING WITH OAK AND IRON? Contact us today to get started! Whether you’re looking to […]
- [Schedule](https://oakandironfitness.com/schedule/): Class Schedules – All Locations – Choose your location below Our core fitness classes include LIFT, DRIVE and STEADY. For the full schedule of all group fitness classes see the list below. Cary Cary Class Schedule Raleigh Raleigh Class Schedule
- [Nutrition Coach](https://oakandironfitness.com/nutrition-coach-6-month-contract/): Nutrition Coach $150/month, Paid Monthly Recurring Nutrition Experts Our highly-trained and experienced nutrition experts will help you create a plan that will support your goals and your lifestyle. A strategic approach to both fitness and nutrition will help lay the best path to meeting your goals. Meet our nutrition team and learn more about how they can help. Services Free Complimentary Consultation Body Composition Analysis Monthly Macro Coaching Weekly Accountability Check-Ins FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [Virtual - Access to Oak and Iron Program w/o Membership](https://oakandironfitness.com/virtual-without-membership/): Remote Programming Access to Oak and Iron Program w/o Membership – $75/month – Monthly Recurring
- [Personal Training Sessions](https://oakandironfitness.com/personal-training-sessions/): Personal Training Sessions 30 MINUTE $65 PER SESSION Purchase Session 45 MINUTE $80 PER SESSION Purchase Session 60 MINUTE $105 PER SESSION Purchase Session 45 MINUTE SEMI PRIVATE SESSION $60 PER PERSON Purchase Session Looking to get fit your way? At Oak & Iron Fitness, we’ve got personal training options that fit your style and budget. You can choose a one-on-one session for $65 (30 minutes), $80 (45 minutes), or $105 (an hour), whatever works best for you. If you like working out with a friend or two, check out our 45-minute Semi-Private Sessions for $60 per person. Have questions or ready to […]
- [45 Minute - Semi-Private - $45 per session](https://oakandironfitness.com/45-minute-semi-private/): 45 Minute – Semi-Private – $60 per PERSON PER session Personal Training FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [60 Minute - $80 per session](https://oakandironfitness.com/60-minute-80-per-session/): 60 Minute – $80 per session Personal Training FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [45 Minute - $65 per session](https://oakandironfitness.com/45-minute-65-per-session/): 45 Minute – $65 per session Personal Training FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [30 Minute - $50 per session](https://oakandironfitness.com/30-minute-personal-training-session/): 30 Minute – $50 per session Personal Training FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [Per Class](https://oakandironfitness.com/per-class/): Per Class Discounts: 20% off all membership/session purchases for: Health Care Workers, Teachers, Police, Firefighters. (Does not apply to personal training) Special Drop In (Single Class) – $30 Purchase class Special 6 Session Punch Card – $159 Purchase Special 10 Session Punch Card – $249 Purchase Drop In (Single Class) – $30 Please Select Your Location: RALEIGHCARY 6 Session Punch Card – $159 Please Select Your Location: RALEIGHCARY 10 Session Punch Card – $249 Please Select Your Location: RALEIGHCARY Reviews from you "My friends and I have trained with Matt for coming up on two years–we love working out with […]
- [10 Session Punch Card - $249](https://oakandironfitness.com/10-session-punch-card-249/): 10 Session Punch Card FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [6 Session Punch Card - $159](https://oakandironfitness.com/6-session-punch-card-159/): 6 Session Punch Card FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [Drop In (Single Class) - $30](https://oakandironfitness.com/drop-in-single-class/): Drop In – Single Class FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [New Members](https://oakandironfitness.com/new-members/): New Members Discounts: 20% off all membership/session purchases for: Health Care Workers, Teachers, Police, Firefighters. (Does not apply to personal training) Special $99 First Month – Unlimited Group Sessions Purchase Special Free First Class Purchase $99 First Month – Unlimited Group Sessions Please Select Your Location: RALEIGH Free First Class Please Select Your Location: RALEIGHCARY Reviews from you "My friends and I have trained with Matt for coming up on two years–we love working out with him! We love his positive energy and creativity. He does a great job of mixing up the workouts so we never get bored. And, […]
- [Matt Gulliver](https://oakandironfitness.com/matt-gulliver/): Hello, I’m Matt Gulliver Matt holds a BS in Physical Education with a minor in nutrition and technology from East Carolina University. He lettered in football and wrestling in high school. Collegiately he wrestled at NC State University. He was a private personal trainer and managed a fitness studio prior to opening Oak and Iron Fitness. Matt spent years in the corporate world before entering the fitness industry full-time. This has helped him develop a unique perspective that has helped shape his vision for Oak and Iron Fitness. Matt holds the following certifications: CSCS • CFSC • CPR/AED ACE • LRT • CTRS • Non-Violent Crisis intervention • PN1 • […]
- [Nutrition](https://oakandironfitness.com/training/nutrition/): Nutrition If you really want to fuel your workouts and/or change your body composition, then you will need to zero in on your nutrition. In order to optimize your workouts and your results, you need to fuel your body properly. That is why we have in-house nutrition coaches. We offer everything from personalized fueling strategies, accountability, and educational information, body composition analyses, and more to help our members incorporate proper nutritional habits into their lifestyle. Nutrition Experts Our highly-trained and experienced nutrition experts will help you create a plan that will support your goals and your lifestyle. A strategic approach […]
- [Recovery](https://oakandironfitness.com/training/recovery/): Recovery and Mobility More is better, right? Not always, especially when it comes to training. Sometimes it can be easy to get caught in the mindset that if you just work harder, you will see more results. However, our bodies need time to recover and this aspect of training is just as important as any other. That is why we put an emphasis on recovery at Oak and Iron and provide you with ways to nurture and heal your body so that you can enjoy peak performance. Why Recovery and Mobility is IMportant Essentially, exercise means putting stress on your […]
- [Semi-Private](https://oakandironfitness.com/training/semi-private/): Semi-Private Semi-private training provides you with a more personalized experience. Groups of six or less will work with one trainer in the back section of our facility. This section of the fitness center is fully stocked with all the equipment you will need to complete a challenging strength and conditioning workout. Best of all, you get to work closely with an experienced personal trainer while cheering on your fellow members throughout the class. Semi-Private Training Classes This approach to small group training provides our members with a great value. Joining semi-private training classes will help to lower prices while also […]
- [Personal Training](https://oakandironfitness.com/training/personal-training/): Personal Training Personal training allows you to build a relationship with a skilled professional who will help you meet and exceed your goals. Each workout will be specifically tailored to you and what you want to achieve. Your trainer is able to assess different areas of your health and fitness and use that information to design a highly focused program just for you. Raleigh NC Personal Trainers If you need guidance and instruction on proper form or you need help breaking through fitness barriers and avoiding plateaus in your progress, our personal training services can help. Your trainer will make […]
- [Group Sessions](https://oakandironfitness.com/training/group-sessions/): Group Fitness Sessions Do you feed off of the energy of the crowd? With high energy, loud music, and a group of people to encourage and motivate you, you are destined to have fun while reaching your goals. Oak and Iron Fitness’ signature program has been designed by Matt Gulliver, Director of Training, and is standardized, which means it will remain consistent in all classes regardless of who is coaching, or if you do the virtual program. The program changes daily based on focus (LIFT – Upper or Lower Focus, STEADY, BEING, DRIVE, SHAPE ) and is designed to promote […]
- [Training](https://oakandironfitness.com/training/): Training At Oak and Iron Fitness, we offer structured group training sessions, personal training, and semi-private training along with recovery and nutrition services. We can provide you with the guidance, encouragement, and knowledge you need to meet all your health and wellness goals.  Whether you want to get stronger, leaner, faster, or just enjoy a good sweat with a fun group of positive people, we have a variety of fitness and nutrition offerings to fit your schedule and your needs.  Learn more about what we have to offer. Group Sessions Looking for some energy and motivation? We offer group sessions […]
- [All-Access Monthly Membership](https://oakandironfitness.com/all-access-monthly-membership/): All-Access Monthly Membership FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [Elite Monthly Membership](https://oakandironfitness.com/elite-monthly-membership/): Basic Monthly Membership FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [Premium Monthly Membership](https://oakandironfitness.com/premium-monthly-membership/): Premium Monthly Membership FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [Basic Monthly Membership](https://oakandironfitness.com/basic-monthly-membership/): Basic Monthly Membership FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [LIMITED TIME 3-PACK - $30 for 3 Group Sessions](https://oakandironfitness.com/three-group-sessions/): LIMITED TIME 3-PACK – $30 for 3 Group Sessions FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [ONE MONTH UNLIMITED - $99 ELITE MEMBERSHIP](https://oakandironfitness.com/one-month-unlimited/): ONE MONTH UNLIMITED – $99 ELITE MEMBERSHIP FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [Member Login](https://oakandironfitness.com/member-login/): Member Login Choose your location below Cary LOGIN / REGISTER Raleigh LOGIN / REGISTER FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [KB Steady](https://oakandironfitness.com/kb-steady/): KB STEADY KB (Kettlebell) STEADY is a conditioning class that is designed to keep you moving at a steady pace. There is a heavy focus on basic kettlebell skills like swings, cleans, different carry positions, and more. Kettlebell exercises will keep your heart rate within our target “steady” range while improving mobility, coordination, and stability throughout your entire body. KB STEADY will improve your cardiovascular health, strengthen your core, improve your balance, and improve your overall strength.  This type of class is an important element of our comprehensive programming which will strategically improve all areas of your fitness. The various exercises […]
- [Drive](https://oakandironfitness.com/drive-class/): Drive DRIVE is the signature class of Oak and Iron Fitness. We feel confident that you won’t be disappointed by the high energy, loud music, and fast-paced fun that make DRIVE a member favorite. Throughout the class, dynamic movements will be paired with conditioning for a heart-pumping 50 minutes that your heart will also build strength and burn fat.  Drive is one of the more challenging classes of the weekly programming, come prepared to work hard and put in your best efforts. This class will incorporate a blend of partner workouts, team competitions, and unique workouts to really push you. […]
- [Steady](https://oakandironfitness.com/steady/): Steady STEADY is a conditioning class that is designed to keep you moving at a steady pace. Exercises will keep your heart rate within a certain range so that you can improve your endurance. The goal is to provide a steady output and exertion for longer periods of time without causing spikes in your heart rate. At the same time that STEADY will improve your cardiovascular health, it will also strengthen your core and improve your balance, stability, and overall strength.  This type of class is an important element of our comprehensive programming which will strategically improve all areas of […]
- [Lift](https://oakandironfitness.com/lift/): Lift STRENGTH training is an integral part of the program at Oak and Iron Fitness. These classes are designed to complement our signature HIIT classes and provide conditioning by building muscular strength, endurance, and mass.  As part of our programming, the number and reps and sets will vary per week for a deliberate and dynamic approach to strength training. This also helps to keep workouts interesting as we train the major muscle groups and perfect your form with fundamental lifts. During various cycles, LIFT classes will include strength training for either the upper or lower body or combine upper and […]
- [Community and Inclusivity](https://oakandironfitness.com/community-inclusivity/): COMMUNITY AND INCLUSIVITY While fitness is at the core of what we do, our ultimate goal is to build a stronger community one person at a time and that is the guiding principle behind everything we do. At Oak and Iron Fitness, we value everyone as an individual and what they have to offer our community. We want everyone who visits to feel welcomed and celebrated and we work to make that apparent through our actions.  It starts with creating a positive and compassionate environment where everyone can participate in classes that are designed to challenge people of all fitness […]
- [Accountability Encouragement](https://oakandironfitness.com/accountability-encouragement/): ACCOUNTABILITY & ENCOURAGEMENT Oak and Iron Fitness is a positive and high-energy environment where you will be motivated by everyone around you – from trainers to fellow participants. We understand that trying something new can take you outside your comfort zone and that can be tough. Whether it is your first visit or you are a regular, our team will be happy to greet you and get you settled in for a great workout. Everyone is at a different point in their fitness journey, especially since our physical well-being is tied to so many other aspects of our life. Finding […]
- [Structured System](https://oakandironfitness.com/structured-system/): STRUCTURED SYSTEM TO PROMOTE PROGRESS Everything from individual sessions to weekly schedules has been designed to work together to form a structured, science-based approach to strength and conditioning that promotes ongoing progress. We help you find the right balance between intensity, frequency, mobility, and recovery so that you can consistently move closer to reaching your goals. Master the Fundamentals We focus on the fundamentals and believe people should first move well, then move often. Each workout begins with a warm-up and mobility exercises that are designed to prime your muscles and joints for the work ahead. This approach helps to […]
- [Training Philosophy](https://oakandironfitness.com/about-us/our-philosophy/): Originally Published on VoyageRaleigh.com years of success in athletics My mom was 17 years old when she had me, and my little brother followed shortly after. My dad wasn’t in the picture, so sports not only became our first babysitter, but our coaches became our father figures. I grew a deep appreciation for sports and physical fitness. I respected the preparation and discipline required to be successful. This led to years of success in athletics, and I went on to wrestle at NC State University and obtained a degree in Physical Education. When I first graduated college, like many ex-athletes, […]
- [The Gym](https://oakandironfitness.com/our-facility/): Main Room Right when you walk through the door at Oak and Iron Fitness, you will be greeted at the front desk by one of our staff members. As you scan the lobby, you may notice that there is a small library on the left side. This area of the main room perfectly embodies the spirit and philosophy of Oak and Iron Fitness. Wellness goes beyond physical fitness and we try to encourage members to continue to learn and grow in all areas of their lives. You are free to borrow a book and make your own reading recommendations. This […]
- [Rich Medlin](https://oakandironfitness.com/rich-medlin/): Hello, I’m Rich Medlin Rich, a certified personal trainer and former NFL player, hails from Raleigh, NC. A standout athlete at Garner High School, he excelled in three sports. Later, he pursued a football career at Fayetteville State University, achieving national recognition for his outstanding performance as a running back, leading the team to victory in the CIAA Conference championship in 2009. Rich’s talent attracted NFL scouts, and he played for three teams – the Patriots, Dolphins, and Falcons. Post-NFL, Rich dedicated 4.5 years to the US Army as an Airborne Paratrooper, deploying to Kuwait and Syria to combat ISIS […]
- [Kayla Scott](https://oakandironfitness.com/kayla-scott/): Hello, I’m Kayla Corine Kayla has her Bachelor of Science in Recreational Therapy. She uncovered her enthusiasm by aiding individuals in transforming their lives positively and exploring the optimal version of themselves, often thriving in group fitness environments. She’s recognized for her energetic and vibrant personality, exuding high levels of enthusiasm, and her fondness for Beyonce, all while fostering a community-driven approach to fitness and emphasizing the cultivation of well-rounded and toned physiques. Kayla holds the following certifications:: ACE • LRT • CTRS • Non-Violent Crisis intervention • PN1 • CPR/AED Instagram @kayla_corine “Every success story is a tale of constant adaption, revision, and change.” — Richard […]
- [Pricing](https://oakandironfitness.com/pricing/): Your Fitness Journey Starts Here Discounts: 20% off all gym membership/session purchases for: Teachers (K-12), Police, Firefighters, EMS, Nurses. (Does not apply to personal training) Billed per 4 Week Cycle Basic $ 169 8 Sessions per cycle ($19.87 per session avg.) Discounted InBody Weigh-Ins ($35 – Member Price) No Contract Purchase plan Billed per 4 Week Cycle Premium $ 189 12 Sessions per cycle ($14.92 per session avg.) 1 on 1 Kick Start Meeting With Coach – Set Goals, Inbody Weigh-in Free Annual InBody Weigh-In Discounted InBody Weigh-Ins ($35 – Member Price) No Contract Purchase plan Billed per 4 Week […]
- [Contact Us](https://oakandironfitness.com/contact-us/): FEEL FREE TO ASK US ANYTHING! (919) 418-4478 8839 Six Forks RoadRaleigh, NC 27615 302 Colonades Way Unit 101, Cary, NC 27518 Choose Your LocationRaleighCary Send us a message FOLLOW US @oakandironfitness Sweat to our favorite playlists
- [Our Team](https://oakandironfitness.com/about-us/our-team/): TRAIN WITH THE BEST We are all fitness professionals with a background in athletics but our specialties include accountability, building a strong community, and truly caring about your fitness journey and personal goals. We employ only the most experienced and accredited trainers ready to transform your mindset, help you build healthy habits, and make you a stronger individual. Through a steady pursuit of personal development, self-improvement, and continued education our mission is to continuously educate ourselves with the most scientifically proven ways to help you reach your fitness goals. We not only aim to be leaders in the gym and […]
- [About Us](https://oakandironfitness.com/about-us/): WHERE IT ALL STARTED A common mantra that I regularly reiterate to our clients is that “the journey is the way”. Each obstacle was put into our life for a reason whether it’s a lesson in overcoming or learning to deviate your course – it serves a purpose. learn more wHO WE ARE We are all fitness professionals with a background in athletics but our specialties include accountability, building a strong community, and truly caring. We employ only the most experienced and accredited trainers ready to transform your fitness mindset, help you build healthy habits, and lead you in your […]
- [Main Home](https://oakandironfitness.com/): WE’VE JUST LAUNCHED OUR FOUNDERS 50 MEMBERSHIP AT OUR NEW WAVERLY PLACE STUDIO IN CARY! * Now Accepting Classpass The first 50 members can lock in our Elite Membership for just $178/month (normally $209). Unlimited classes, no contracts, all the Oak and Iron energy you love. FOUNDERS 50 Just testing the waters? Grab our 10-class pack for $150 (normally $249). Perfect for newcomers or gifting a friend a boost. 10-CLASS PACK New Members CARY FOUNDING SPECIALS Join Now – OR – RALEIGH NEW MEMBER SPECIALS Join Now * Now Accepting Classpass RALEIGH NEW MEMBERS * Now Accepting Classpass Discounts: 20% […]
- [Blog Masonry](https://oakandironfitness.com/blog/blog-masonry/)
- [Blog](https://oakandironfitness.com/blog/): Blog 01 Sep 01 Sep Why Oak & Iron Doesn’t Have Mirrors To look deep inside oneself, no mirrors are necessary.  From the moment you walk into Oak + Iron, it’s easy to see that lots of intention went into the design. The details are evident, the measurements precise, and cleanliness and organization View Here 03 Aug 03 Aug What Oak and Iron’s New Moms Have to Say About Their Fitness Challenges Many of our members are new moms who are adjusting to life after having a child, which comes with a whole new list of responsibilities, sleepless nights, and […]


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