In this episode of Time Squared, Lonnie sits down with Ken Lumm, a member at the Palmyra location, for a genuine and heartfelt conversation about what fitness really means when life gets hard. Ken works as a private investigator overseeing northeast operations for his company and spends most of his days desk-bound, which made finding a consistent gym routine not just a preference but a necessity. His story is a reminder that the reasons we show up to the gym evolve over time, and that the discipline we build there reaches far beyond the walls of the club.

Ken opens up about the loss of his younger brother Michael, and how returning to the gym became a way to stay connected to him. Every session, every set, every rep became a tribute and a meditation. That kind of motivation does not come from a goal chart or a fitness app. It comes from somewhere much deeper, and Ken carries it with him every single time he walks through the door.

The conversation also covers the mental side of training in a big way. Ken and Lonnie dig into how skipping a workout does not just affect the body but wrecks the entire day. Ken's wife made it plain after one rough evening at home: never come back without working out first. That moment says everything. Exercise is not a supplement to a healthy life. It is medicine, full stop. Ken even makes the case that doctors should be writing prescriptions for gym memberships the same way they write them for pharmaceuticals.

Beyond the gym floor, Ken and his wife have built a full recovery setup at home including a sauna, ice bath, hot tub, and a space for yoga. They talk cold plunge timing, hypertrophy windows, the 11 minutes per week protocol, and why getting uncomfortable on purpose builds a kind of mental resilience that carries into everything else you do. His wife goes first, for the record.

Thanks for listening to Time Squared, we'll talk soon.

Rashee Lampkin is the barbershop manager at New York Fitness Clubs and one of Lonnie's newest good friends. Lonnie has been wanting to get him on Time Squared since day one, and this episode makes it clear why. Rashee brings a level of depth and self awareness to the conversation that is rare, and from the moment they sit down it feels less like an interview and more like two guys who could talk forever.

Rashee was born in Philadelphia, moved around a lot growing up, and came out to central Pennsylvania for his undergraduate degree in business management before heading back to Philly and diving into promoting and marketing. From there the road took him through DC, out to LA for about two years, and eventually all the way to Jerusalem, cutting hair and building connections across the country and around the world. He credits that movement and exposure with broadening his perspective on life in ways that staying put never could have.

A big thread throughout this episode is authenticity and what it truly means to be real with yourself. Rashee draws a sharp line between people who say the right things and people who actually live them, tying it back to fitness, grooming, relationships, and every area of life where talk is cheap and consistency is everything. He also gets into how your environment shapes who you are, why change is so hard for most people, and why the willingness to seek truth and act on it is the foundation of real growth.

When Lonnie brings up the New York Fitness core value of QTE, quality through excellence, Rashee breaks it down in a way that stopped the whole conversation. His take is simple and hits hard: no one is excellent, we can only strive to be. That means seeking the right knowledge, accepting uncomfortable truths, and showing up with sincerity in whatever you do whether that is in the gym, in the chair, or in everyday life.

The barbershop is now open at the Lebanon and Etown locations, with Palmyra coming next. Thanks for listening to Time Squared, we'll talk soon

Don Hanes is the owner of Haines Mechanical, an HVAC company serving Lancaster, York, and Harrisburg, and he also happens to be the other half of our previous guest Kate Storm. In this episode, Don sits down with Lonnie to talk about what it really looks like to build something from the ground up, and how every decision along the way connects back to the kind of man he was trying to become.

Don grew up watching his father and three uncles in the trades and the military. Those campfire stories and hunting trips planted a seed early, and at 17 he joined the Army through the delayed entry program looking for one thing: structure. He served as a communication specialist in a field artillery unit, built lifelong friendships across every background and corner of the country, and came home with a foundation that would carry him through everything that followed.

From there it was HVAC, entrepreneurship, a first marriage, five years of therapy, and eventually a business that now runs eight people strong with his 19 year old son LD working full time and planning to take it over someday. Don talks honestly about the years he was just going through the motions in the business, what finally snapped him into building something real, and why he never takes a deposit until the job is done right.

They also get into therapy and why Don thinks every person could benefit from it, the mindset behind his company motto QTE (quality through excellence), how Lonnie and New York Fitness Clubs quietly became the go to spot for military enlistees to get body fat testing done before they ship out, and a member mixer coming up on April 23rd at the Eaton location.

Don leaves it all on the table with his personal philosophy: he refuses to be the guy who ends up looking back saying he wishes he had done something. Time is the one thing you can never buy back.