Director of Innovation James McMillian explains how cross-training, recovery, and community drive progress and prevent burnout
Tone House, a New York-based fitness studio known for its rigorous, sports conditioning-inspired workouts, is consistently innovating to help athletes keep progressing and avoid plateaus. James McMillian, Director of Innovation at Tone House, shared with Athletech News his top tips for enhancing performance, preventing stagnation, and maintaining a balanced wellness routine.
At the core of McMillian’s advice is purpose. “Set specific goals,” McMillian says. “Make sure they’re measurable and time-bound so you can track progress and stay motivated.” He emphasizes that some of those goals should include rest and recovery. “Make time for rest days and add recovery techniques like stretching, foam rolling, and massages to prevent injuries,” he advises. “Without proper recovery, your body won’t perform at its best—recovery is where the real growth happens.”
Cross-training is another key aspect of McMillian’s philosophy. “Engaging in different types of workouts builds strength, flexibility, and endurance while preventing burnout and overuse injuries,” he explains. To avoid hitting a plateau, McMillian recommends always keeping your body guessing. “Change up your routine,” he says. “Incorporate new exercises, alter the intensity or duration of workouts, and modify rest times.”
Setting goals tied to specific events can also reignite motivation. “Competing in events or setting personal records reignites motivation,” he says. “At Tone House, we challenge our clients to constantly push their limits and strive for more.”
When it comes to wellness products, McMillian favors simplicity and functionality. His go-to essentials include the Barcode hydration drink, foam rollers, sleep masks, resistance bands, and a 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, wellness is a holistic practice that begins the moment he wakes up. “I wake up early, hydrate, and take my dog for a walk by the water, which serves as a form of meditation and mindfulness for me,” he says. Breakfast usually consists of something nutrient-dense, like oatmeal with fruits, followed by a training session at Tone House.
After training, McMillian makes sure to refuel with a recovery snack and a cold shower to boost energy. “I drink lemon energy tea after my shower and then I’m ready to take on the day,” he adds.
At Tone House, programming is specifically designed to promote engagement and maintain intensity. “We tailor our programming based on member feedback and fitness levels,” McMillian explains. With three tiers of classes—Intro, Intermediate, and Advanced—Tone House ensures members are challenged according to their capabilities. “Our goal is to unleash the inner athlete in everyone.”
Workouts at Tone House are heavily influenced by functional training, which enhances practical movements and sports performance. “We rotate exercises, formats, and styles to keep things fresh and challenging,” McMillian says. By regularly tracking members’ progress and adjusting as needed, the team ensures that clients are constantly evolving.
Community is also at the core of the Tone House experience, where workouts often feel like sports team training. “We foster a supportive environment that encourages camaraderie,” McMillian shares. “This collective energy elevates motivation and consistency.”
McMillian’s advice for athletes is simple yet powerful. “Rest if you must, but don’t you quit,” he says. “Always keep your eyes on the end goal and give yourself grace when you need a moment to reset. It’s worth it in the long run.”
