Director of Innovation James McMillian explains how cross-training, recovery and community can drive progress and prevent burnout
Tone House, a New York-based fitness studio, is known for its rigorous workouts inspired by sports conditioning, and is constantly innovating to help athletes continue to progress and avoid plateaus. James McMillian, Director of Innovation at Tone House, shared with Athlete News his top tips for improving performance, avoiding plateaus, and maintaining a balanced health routine.
At the heart of McMillian’s advice is purpose. “Set specific goals,” says McMillian. “Make sure it’s measurable and has a deadline so you can track your progress and stay motivated.” She emphasizes that those goals should include rest and recovery. “To prevent injury, carve out rest days and add recovery techniques like stretching, foam rolling, and massage,” he advises. “Without proper recovery, the body cannot perform at its best. Recovery is where real growth occurs.”
Cross-training is another important aspect of McMillian’s philosophy. “By engaging in different types of training, you increase strength, flexibility, and endurance while preventing burnout and overuse injuries,” he explains. To avoid plateauing, McMillian recommends always second guessing your body. “Change up your routine,” he says. “Introduce new exercises, change the intensity and duration of your workouts, and change your rest times.”
Setting goals tied to specific events can also reignite your motivation. “Participating in events or setting personal records rekindles your motivation,” he says. “At Tone House, we challenge our clients to always push their limits and strive for greater excellence.”
When it comes to wellness products, McMillian favors simplicity and functionality. His go-to essentials include barcode hydration drinks, foam rollers, sleep masks, resistance bands, and his trusty yoga mat. “Barcode hydration drinks are a great source of vitamins and aid in muscle recovery, while foam rollers can help relieve muscle tension,” shares McMillian. “Resistance bands are great for on-the-go training, and a good yoga mat is essential for mindfulness and stretching.”
For McMillian, health is a holistic practice that begins from the moment you wake up. “I wake up early, stay hydrated, and take my dog for a walk by the water. It’s become a form of meditation and mindfulness for me,” he says. Breakfast usually consists of something nutritious, such as oatmeal and fruit, followed by a training session at Tone House.
After a workout, McMillian always refuels with a recovery snack and a cold shower to boost his energy. “Drinking lemon energy tea after a shower will get you ready to start your day,” he added.
At Tone House, our programs are specifically designed to encourage engagement and keep you focused. “We adjust our programs based on member feedback and fitness levels,” McMillian explains. Tone House offers three levels of classes: introductory, intermediate, and advanced, allowing members to challenge themselves according to their abilities. “Our goal is to unleash the inner athlete in everyone.”
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Tone House workouts are heavily influenced by practical movement and functional training to improve sports performance. “We rotate exercises, formats, and styles to keep things fresh and challenging,” McMillian says. The team regularly tracks members’ progress and makes adjustments as needed to ensure clients are constantly evolving.
Community is also core to the Tone House experience, and working out there often feels like training for a sports team. “We foster a supportive environment that promotes camaraderie,” McMillian said. “This collective energy increases motivation and consistency.”
McMillian’s advice for athletes is simple but powerful. “If you have to take a break, take a break, but don’t quit,” he says. “Always keep your eye on the end goal and give yourself grace when you need time to reset. It’s worth it in the long run.”
