https://poundcake.fit/blog daily 0.75 2020-07-20 https://poundcake.fit/blog/2020/7/20/bench-in-space monthly 0.5 2024-07-05 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093147565-C0W0184QCNK1WKS2R7S5/main.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093361319-RPXDX7PYP1H60GHH2TRK/garlogs.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/7af1b122-2405-4968-b275-f13797893ddd/physics_god.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093476136-UYQ1LF4IYLI1IUVVXAD1/moment_arm1.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093542268-YNQKW30M9FX6P7THMY3E/salute.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093600612-6MW0ZQ5BWLI4O7TGN6S6/slap.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093724561-MLXV6I5CLL1AL89OX81W/moment_arm2.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093660712-MZQP12AHYJL92UIZ3OJ2/measuring.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093770554-CL5K9G6AFCMA2GKZ9F84/gene.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093834631-8P5VRQ01GRC5A4SI9XRS/gene_arm_dumbell.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093879816-XXW8GL9EXSYXZRG8RTPO/gene_alternate_presses.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1613093921200-OUSIMZQ05719XIQGGQAX/gene_dumbell_presses.jpg Blog - Bench in Space https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/ad8fad71-c439-4d78-b575-3563020900a2/pushups%5B1%5D.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/deab71a0-1ce8-40d3-85be-929a56cb2221/bar_zone%5B1%5D.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/6f337029-541b-46f9-a32e-6cacaf64e50d/bench%5B1%5D.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/84edd820-33d0-4ca8-b086-52e0e0f5bd46/arch.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/30850244-44a9-4fe4-9ceb-fe3bc44158fb/lats2.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/d7d595ea-815c-4ca1-89c3-0641d5fc925b/butt.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/c9bffeb6-d4b6-461d-bf9c-8cb8b06abb56/arch2.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/4c9561ca-6c73-4c85-aac8-749e15e148d8/feet.jpg Blog - Bench in Space - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://poundcake.fit/blog/2020/6/1/hiking-genies-and-love-how-to-deadlift monthly 0.5 2024-07-05 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1591490746475-RDEPXU65RYBW4S0KEKHM/cover.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1591490867151-7UT0UECYF5IMUHRWECK6/genie1.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1591491048864-6E3TWXQG4IR0DHABIEQD/genie2.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1591493403457-3TUT0UYIGQ5XAMN3TD1P/inventory.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1591493598565-ZDRESJK9WD9EY8QMXJZN/genie3.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1591494626480-484P3VTPWC214XLN7NFP/barbell.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1591494671100-W5UPHUSD4DVQ845GVSHT/MT5.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1592535084829-K1VNJD12F2YW4OIIX3FO/pl_platform.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1592534549724-8EI4BSFSDB510N9MB9RP/kittens.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1592535045107-WOB6FAGW7FMVR2KLJJEX/wall_drill.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1592535717778-5XNNFD6VZLLJ2XDB9CD9/stability.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1594956887055-N59JWEM3G26FLVK8R0LZ/romanian.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1594957677032-KX2DCRV7HQCSETVIYAGC/grip.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1594957894585-RIGB3MV1NYRO7MF563TO/hips_knees.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1594957957754-IIOVTS7RYIQMYSJRBO4G/carla4.jpg Blog - Hiking, Genies, and Love: How to Deadlift https://poundcake.fit/blog/2020/5/17/how-to-squat-a-mobsters-story monthly 0.5 2024-07-05 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589773379380-RJ3MYVT59C8OIZAO1ZXC/main.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589774034081-AQ9YMFKJP85K3MLA1789/waiter1.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589774523847-G8MPLOZYWMEI5F6XSVMS/waiter2.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589774683542-YKI3UKGPX3IJ24KVFS4C/muscles.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589774777069-JNX8U0HMJUULH5B4R87G/momentarm.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589774972874-A4S44ARORIIE6QHH2WJ8/trainer.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589850039226-GO4ZT2ZDFW7Y87B4DE12/foot.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589850106360-HNJ8TQ291UWRGHZVS1CN/alignment.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589850149750-RLZLKYDCEAWF7JUG5557/tension.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589850191595-AI4JF4XDEL2TUONI5HPS/spreadthefloor.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589850306301-PILNNCDD51Z2E4H95F8O/screwfeet.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589850433994-AGC47WOP1NBNA01HPJMS/pushkneesout.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589850867010-9S3ZQB3WPAMG3T9EAU8Y/hiphinge2.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589850943935-9ZUQBBULAFBKZ5LU83Y0/image-asset.jpeg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589851287863-LE4Q68GQHUS4TKPMOD7S/bodyweightsquat.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589851639374-O6154XDB14EC09ST87LX/hipsandchest.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589851689541-5LKLPK6HQ4QASI0P29EM/gobletsquat.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1590458383768-YSIGSRHO7DNJJS6XAOFF/squat.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1590458476081-8MA9SX06MSGMRT92OUQ0/lowbarhighbar.jpg Blog - How to Squat: A Mobster's Story https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1590458590047-B0MKO1AREC3QYG78EK2T/wrists.jpg Blog - How to Squat: A Mobster's Story https://poundcake.fit/blog/2020/5/17/how-to-brace-for-a-lift monthly 0.5 2024-07-05 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589772410317-EHYHQKG4TAOQB58WX7VS/gutpunch.jpg Blog - How to Brace for a Lift https://poundcake.fit/blog/2020/5/17/meathead-physics monthly 0.5 2024-07-05 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589771747557-HOPQRQ7Y3WFH6KRDXTE5/wrench.jpg Blog - Meathead Physics https://poundcake.fit/programs daily 0.75 2019-09-05 https://poundcake.fit/contact daily 0.75 2019-10-18 https://poundcake.fit/services-menu daily 0.75 2021-09-10 https://poundcake.fit/pricing daily 0.75 2021-03-07 https://poundcake.fit/apply daily 0.75 2021-08-05 https://poundcake.fit/welcome daily 0.75 2020-04-18 https://poundcake.fit/fitnesssucks daily 0.75 2022-05-31 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/359eb47c-4446-41e5-8994-a545e13c1ee0/Purple+and+Orange+Microphone+Illustrative+News+%26+Politics+Podcast+Cover+%282%29.png FITNESS SUCKS https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/359eb47c-4446-41e5-8994-a545e13c1ee0/Purple+and+Orange+Microphone+Illustrative+News+%26+Politics+Podcast+Cover+%282%29.png FITNESS SUCKS https://poundcake.fit/2week daily 0.75 2020-05-05 https://poundcake.fit/holiday-drinks daily 0.75 2020-12-03 https://poundcake.fit/home-1 daily 1.0 2026-02-06 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg Home https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1589773379380-RJ3MYVT59C8OIZAO1ZXC/main.jpg https://poundcake.fit/testimonials daily 0.75 2024-07-05 https://poundcake.fit/new-cover-page daily 0.75 2024-07-05 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1570026916062-BS9QJHXU8IT0TY1YV5FY/pcf_logo.png Landing Page https://poundcake.fit/home daily 0.75 2024-07-05 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1567570157122-U8YBDFP5AO7ENWX1AYA6/3e13fe21-b783-4b8f-b3b4-b8394127ea7f.jpg Home - C for Clarity Maybe you want to lose a few pounds. Or maybe you want to tow a truck with your teeth while punching an alligator. The first step to achieving your goal is to clarify exactly how you’re going to get there. Let us figure that part out for you and you can focus on taking action. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1567570189959-IOSBPETYLAM7OVISYXJT/c1045bc6-017b-4227-bae9-18f2dec3e37f.jpg Home - A for Action Once you have a game plan, it’s time to take action. Every aspect of your training will be tailored to your needs, wants, schedule, and personality. You’ll be amazed at how much progress you’ll make in a short amount of time! https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1567572239929-9F4D3PUPJZWBSTMU2NNY/cf1c6b7b-b141-42bd-8ed9-5e55bc5dea01.jpg Home - K for knowlege Develop the tools, habits, and systems to ensure a lasting change. Master the ability to achieve your goals in the quickest and most painless way possible. As Lao Tzu once said, “mastering others is cool, but mastering yourself is badass, man.” https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1567572254408-7AWIY3TF3SGNI2FU79AJ/44ca4925-665a-40d2-811b-1fb2ffcb8402.jpg Home - e for enjoy What's all this for if you don't have fun? Fitness should be something you do to enrich your life, not something you force yourself to get through because you have to--like doing your taxes, brushing your teeth, or eating kale. https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1568080027754-7552P0RQRDWNTVF9800J/87e7a116-e906-40bd-ac60-350b9f34479a.png Home - The Poundcake Fitness Mission A pound cake is made with 1 pound of flour, 1 pound of eggs, and 1 pound of sugar Every ingredient is necessary and has a clear reason. Your fitness plan should follow the same recipe. Most fitness programs today are not built with any sort of cohesion or regard to the person as an individual. Would you rather be a pound cake--heady, a timeless American classic--or a store-bought birthday cake for Linda's office birthday party? I mean, nobody likes her and she smells like cats. Learn More https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1568078762416-DV2UJTIOXI3QIAGNBX3B/62647955_408478263085669_7061525013194604544_n.jpg Home https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1568078895667-2RCH0WSXSXA04JPUTCDP/IMG_159.jpg Home https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1568078934965-72BWI6TAN9YUYF0M3H3H/IMG_0281.JPG Home https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1568079333724-YPHJBL15NV9H9OGF1O65/IMG_1641.JPG Home https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1568079348020-JO9847WJL6UGKWUW7R0Y/IMG_1640.JPG Home https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/1568079504663-AR0STV9SCES7NNFKP0JN/0cd42b6a-c2a6-4b06-96aa-31c21f012ef4.jpeg Home https://poundcake.fit/meal-prep-guide daily 0.75 2024-07-05 https://poundcake.fit/mission-index-impact daily 0.75 2024-07-05 https://images.squarespace-cdn.com/content/v1/59dbc7c2cf81e0c47e15482d/1509982426921-H8N1MHM8P0PC9NE5WPP3/image-asset.jpeg Mission "Sed dictum ante a leo cursus mattis. Integer euismod, lorem sed molestie gravida, justo mauris dignissim orci, sed convallis elit ipsum at justo. Donec feugiat justo vitae mollis pretium. Suspendisse ultrices, tellus vitae varius convallis, ipsum justo commodo dui, a feugiat mauris turpis ut turpis." — Donovan Mafnas, Impact Volunteer https://poundcake.fit/meal-prep daily 0.75 2026-03-25 https://poundcake.fit/poundcaketrainingclub daily 0.75 2026-03-27 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/8893652d-51fa-4f2c-94b6-b2ca57ec4634/IMG_7069.JPG https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/fa4c2f4b-f8d7-41c8-8ef2-58bf6cd2e8f5/IMG_1211.jpg https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/92496882-0981-480c-9df1-6b5e6ad7e2e7/WhatsApp+Image+2025-10-30+at+14.37.46.jpg https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/b5c14fd9-e64a-46c0-b81c-7d6caba4aac0/9e9aee1a-ec69-4e14-81d1-737be2d43428.jpg https://poundcake.fit/store daily 0.75 57739-03-25 https://poundcake.fit/store/p/maggies-crunchy-granola-100g monthly 0.5 2026-03-25 https://poundcake.fit/store/p/galinhada-brazilian-chicken-rice monthly 0.5 2026-03-24 https://poundcake.fit/store/p/cheese-esfirra monthly 0.5 2026-02-24 https://poundcake.fit/store/p/beef-esfirra monthly 0.5 2026-02-24 https://poundcake.fit/store/p/the-still-counts-box monthly 0.5 2026-03-24 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/daba2384-4ae8-4ecb-a0b9-f1dd461cc362/3_black.png Store - The Clean Slate Box - 3_black.png https://poundcake.fit/store/p/the-functional-adult-box monthly 0.5 2026-03-24 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/db2eb00d-a53f-4792-b644-31ee4dc41796/2_black.png Store - The Functional Adult Box - 2_black.png https://poundcake.fit/store/p/the-bad-week-box monthly 0.5 2026-03-24 https://images.squarespace-cdn.com/content/v1/5c57b134348cd918246dec99/a701286a-da93-4671-8225-aaffd572e8ba/1_black.png Store - The Bad Week Box (our favorite!) - 1_black.png https://poundcake.fit/store/p/carioca-beans monthly 0.5 2026-03-24 https://poundcake.fit/store/p/carioca-beans-atm7l monthly 0.5 2026-03-25 https://poundcake.fit/store/p/lemon-chicken-1 monthly 0.5 2026-03-24 https://poundcake.fit/store/p/beef-rib-plate-lthhm monthly 0.5 2026-03-24 https://poundcake.fit/store/p/beef-rib-plate-lthhm-658cm monthly 0.5 2026-03-24