Push Past Plateaus: Inside Tone House’s Evolving Fitness Approach

Director of Innovation James McMillian explains how training, recovery, and community drive progress and prevent burnout.

Tone House, a New York-based gym known for its high-intensity, sports-inspired workouts, is constantly innovating to help athletes progress and avoid injuries. James McMillian, Director of Innovation at Tone House, shared with Athletech News his top tips for improving performance, preventing faltering, and maintaining a balanced lifestyle.

At the heart of McMillian’s advice is purpose. “Set specific goals,” says McMillian. Make sure they are measurable and timed so you can track progress and stay motivated. He emphasizes that some of those plans should include rest and recovery. “Take some time off and incorporate recovery techniques like stretching, foam rolling, and massage to prevent injuries,” she advises. Without proper recovery, your body will not perform at its best—recovery is where real growth happens.

Cross-training is another important part of McMillian’s philosophy. “Participating in different types of exercise builds strength, flexibility and endurance while preventing burnout and overuse injuries,” he explains. To avoid hitting a plateau, McMillian recommends keeping in mind “Change your routine,” he says. “Incorporate new exercises, change the intensity or duration of the exercise, and change the rest periods.”

Setting goals related to specific events can also restore motivation. “Competing in events or setting personal records renews motivation,” he says. “At Tone House, we challenge our clients to constantly push their limits and strive for more.”

When it comes to health products, McMillian likes simplicity and functionality. Key must-haves include Barcode hydration drink, foam rollers, sleep masks, resistance bands, and the trusty yoga mat. “The Barcode hydration drink is a great source of vitamins and aids in muscle recovery, while foam rollers help relieve muscle tension,” McMillian shares. “Resistance bands are perfect for training on the go, and a good yoga mat is essential for mindfulness and stretching.”

For McMillian, health is a holistic process that begins as soon as he wakes up. He says: “I wake up early in the morning, water myself, and take my dog ​​for a walk by the water, which is a form of meditation and mindfulness for me.” Breakfast usually consists of something rich in nutrients, such as oatmeal with fruit, followed by a Tone House course.

After training, McMillian makes sure to refuel with a recovery snack and a cold shower to boost energy. She adds: “I drink a strong lemon tea after I shower and get ready to take on the day.

At Tone House, the program is designed to encourage engagement and maintain energy. “We tailor our program based on member feedback and fitness levels,” McMillian explains. With three levels of classes—Intro, Intermediate, and Advanced—Tone House ensures that members are challenged to the best of their ability. “Our mission is to unleash the inner athlete in everyone.”

Workouts at Tone House are heavily influenced by functional training, which improves functional movements and sports performance. “We change exercises, formats and techniques to keep things fresh and challenging,” McMillian says. .

Community is also central to the Tone House experience, where practice often feels like a sports team training. “We foster a supportive environment that encourages camaraderie,” McMillian shares. “These combined forces promote motivation and stability.”

McMillian’s advice for athletes is simple but powerful. He says: “Rest if you have to, but don’t stop.” “Always keep your eyes on the end goal and give yourself grace when you need time to rebuild. It’s important in the end.”