Five Star Health & Fitness

About Five Star

HOURS: MONDAY: GPT: 6:00am, 7:30am, 8:40am, 9:45am & Yolates: 11am TUESDAY: Warm-Up & Stretching: 8:00am, Yolates: 9:30am & Endorphinology: 11am WEDNESDAY: GPT: 6:00am, 7:30am, 8:40am, 9:45am, Yolates: 11am THURSDAY: GPT+: 8:00am & Endorphinology: 11am FRIDAY: GPT: 6:00am, 7:30am, 8:40am, 9:45am SATURDAY: GPT: 8:30am-9:30am Five Star Health and Fitness is a personal training and wellness studio based in the heart of the Rockfish Valley. With over 30 years of combined experience in the world of exercise and fitness training our staff will help you to achieve all of your fitness goals while preventing you from injuring or limiting yourself. Our clientele ranges from the age of 10 to 88 and all fitness levels and body types. Five Star is a place where you will receive true five star service while you pursue your healthy lifestyle goals. GPT: True individual training in a group setting. You receive personal training and exercise coaching at a discounted rate while interacting with other like minded individuals. Prearranged hours keep you on schedule and the camaraderie of others will keep your workout fun and interesting. Group personal training is ideal for those who know the value of having a personal trainer, but are budget minded and like being with a group. Your workout is tailored to your exact needs and goals and is adapted to your fitness level or ability. Group Personal Training is open to all ages and fitness levels. 1-on-1 Personal Training: 1 hour sessions with an American Council on Exercise Certified Personal Trainer. These sessions are 100% about you and tailored to your exact fitness needs. 1-on-1 sessions are for those who truly desire a personal experience with exercise without the distraction of other people. Core Conditioning, Cardiovascular Improvement, Strength Building and Flexibility Training under the expert care and guidance of a personal trainer. Yolates: A mat-based workout that focuses on core strength and balance. Blending concepts from Yoga and Pilates this class is a challenging workout for practitioners of all levels. Warm Up & Stretching: 1/2 hour of warm up through exercises of your choice followed by 50 minutes of guided stretching techniques. Increase range of motion and flexibility in a relaxed setting. Endorphinology: An intense exercise program to pursue an endorphin release. Higher energy than the GPT workout. GPT+: Group Personal Training with an extra half hour (More bang for the buck!)

4 Ways to Maintain Balance When Life Gets Hectic

I like the first one. What do you think would work best for you? It takes conscious effort and commitment to maintain a healthy and balanced lifestyle. These four ideas are quick and efficient ways to navigate stress and maintain balance when life gets hectic.


[02/20/19]   Hi all. We will not be open today. Stay warm, dry and safe.

When it Comes to Your Health, Something is Better Than Nothing

The ideas in are simple, yet effective. A key barrier to being physically active is an all-or-nothing mindset. Read on to learn why, when it comes to physical activity, something is better than nothing, along with practical ideas for adding small doses of physical activity and movement into your daily life.

Regular Exercise May Keep Your Body 30 Years ‘Younger’

They should have just stopped by the gym and talked to all of you. The muscles of older men and women who have exercised for decades are indistinguishable in many ways from those of healthy 25-year-olds.

[11/21/18]   We will be closed tomorrow for the holiday. Happy Thanksgiving to all. Hope you have a wonderful day!

We will be open for two sessions on Friday for those feeling a little guilty for any over indulgence. The times are 8am-9am and 9:30-10:30.

Does Stroke Run in Your Family? Healthy Living Lowers the Risk

Interesting study for those of us where strokes run in the family. US News is a recognized leader in college, grad school, hospital, mutual fund, and car rankings. Track elected officials, research health conditions, and find news you can use in politics, business, health, and education.

Being Fit May Be as Good for You as Not Smoking

See bring too fit is a great thing... A new study found a strong correlation between endurance and living a long life.

I stole this from a friend.

Cardio or Weights First? Cardio Before vs. After Lifting

We might have to change up some workouts. Like many things, there is not a one-size-fits-all answer. The good news? This post will help you figure out what to do based on your specific needs and goals.

[09/04/18]   “You’re only one workout away from a good mood.” —Unknown

[09/02/18]   Hi all. The gym will be open tomorrow. The 8, 9:30, & 11am sessions will be available to all. There will be no evening sessions. Have a safe and wonderful Labor Day!

Drink Up! Most of Us Could Benefit From More Water

This is long, but interesting. Inadequate hydration can cause fatigue, poor appetite, heat intolerance, dizziness, constipation, kidney stones and a dangerous drop in blood pressure.

[07/09/18]   Changes they are a coming. Check back soon to see what is happening.

[07/02/18]   We will be closed on Wednesday, July 4th in observance of the holiday. Hope everyone has a safe and happy holiday. 💥 🎇

This week’s meme....

And this says it all....

Exercising with High Cholesterol

For those who missed our conversation earlier today.

5 Foods to Skip if You Want to Stay Slim

Some of these are a given, but a couple maybe a bit of a surprise. With so much conflicting information about health and nutrition floating around, it can be challenging to know what you should and should not be putting in your body. Here are five foods with unwarranted health halos that aren’t doing your body any favors, especially if you’re trying to reduce y...

[05/24/18]   Just a friendly reminder the gym will be closed on Memorial Day. Have a great weekend.

Leg exercise is critical to brain and nervous system health: In a new take on the exercise truism 'use it, or lose it,' researchers show neurological health is an interactive relationship with our muscles and our world

And yet another reason to work on those legs. New research shows that using the legs, particularly in weight-bearing exercise, sends signals to the brain that are vital for the production of healthy neural cells. The groundbreaking study fundamentally alters brain and nervous system medicine -- giving doctors new clues as to why patients with m...

Is it me, or does this cat make the bosu workout look easy?

[05/03/18]   The 3:45 Yolates class has been canceled today. Have a great afternoon!

To Slash Your Risk of Heart Disease, Keep Moving

And another reason for exercise... Aerobic fitness can halve the likelihood of developing heart disease, no matter how worrisome your genetic profile.

5 Tips for Staying Accountable to Health and Fitness Goals at Work

Applicable anytime. Sometimes the biggest pressure at work isn’t a looming deadline, a demanding client or an upcoming performance review. It’s the pressure to stick to your health and fitness goals in the face of pizza lunches, birthday cake celebrations and Friday happy hours. So how can you stick to your health ...

5 Essential Body-weight Exercises to Ward off Low Back Pain

Guess what we do all of these or have in the past. Low-back pain is a common and debilitating condition. With a proper routine, however, you can strengthen your core and gluteal muscles and reduce your injury risk. Try this effective and efficient core-strengthening workout, which can be performed with nothing but your body weight—at home, in the ...

[03/21/18]   For obvious reasons the gym will be closed today. Please stay safe and warm.

[03/12/18]   Good morning all! I am going to be closing the gym. Be safe today.

5 Foods to Bypass at the Grocery Store

Good ideas. When it comes to grocery shopping, it’s a good idea to stick to the perimeter of the store. That’s where you’ll find the healthiest, freshest foods. You can certainly find healthy options in a store’s interior as well—just make sure you read the labels so you know what you’re putting int...

[01/17/18]   There will be no 11:00am class today. Stay warm and safe.

16 Diet Tips for Losing Weight

I believe most of us follow these guidelines, but I know I could work on portion control. Losing weight requires you to change your current eating pattern and habits. To make this process easier, here are 16 of our best diet tips to help you lose weight and maintain the weight loss!!

Improve Stability and Mobility with These Beginner Core Exercises

I know we do most of these, but it never hurts to reiterate the importance of these exercises. While core strength is essential, if you’re just beginning an exercise program, you want to be sure to first establish sufficient stability and mobility throughout your body. Here are two series of core exercises—the first will help you to develop stabilization throughout the core and spinal col...

Plenty of great reasons to carry on.

Are you Surviving or Thriving? There are multiple benefits of getting out doors or getting more exercise.

[12/09/17]   Good morning all! For safety reasons, Five Star will not be open today. Have a great weekend l.

[11/21/17]   We will be closed on Thursday for Thanksgiving. 🦃

Friday will be a modified schedule. We will have two sessions. The first will run 8:30am-9:30am. The second will be at 9:45am-10:45am.

Hope everyone has a safe and happy holiday!!!

Roasted Sweet Potatoes with Honey and Cinnamon

I am thinking yummy, easy, and healthy. Get Roasted Sweet Potatoes with Honey and Cinnamon Recipe from Food Network


Haven't tried this, but looks like a delicious dessert for the holidays. Not low in calories but in carbs.

The perfect sweet snack that's low in carbs, but high in healthy fats. It's the perfect combination!

Make your own break-apart treat with the full recipe here:

Exercising With Asthma or Allergies Smart steps to stay safe

[10/25/17]   Tonight's class, Take the Work Out, has been cancelled due to unforeseen circumstances. We are planning to resume it at the beginning of 2018. Sorry for any inconvenience.

Just some morning facts:

7 Worst Foods for Your Heart

Common sense but worth just reminding all. Heart disease is a killer, but you can reduce your risk of developing it by staying active, not smoking and making healthy food choices. Learn how you can improve your overall health and lower your risk of developing heart disease by avoiding the seven most damaging foods for your heart.

17 Best Health and Fitness Apps of 2017

Since we all have electronic devices, here is some helpful apps. Are you using your phone as a tool to reach your health and fitness goals? With these apps, you will be.

[09/24/17]   After a brief hiatus, Take the Work out of the Workout, is back. Come join Scotti Wednesday evenings at 5:30 for fun, fitness, and a little sweat.

Physical activity could combat fatigue, cognitive decline in cancer survivors

Please pass onto others. This could be helpful to those who are dealing with cancer. A new study indicates that cancer patients and survivors have a ready weapon against fatigue and 'chemo brain': a brisk walk. Researchers looked at the association between physical activity, fatigue and performance on cognitive tasks in nearly 300 breast cancer survivors.

For those of us who love all things pumpkin. It is low calorie and gluten free.

This 115-calorie guilt-free indulgence packs lots of fall flavor without loads of fat and sugar. It makes a great on-the-go snack and pairs perfectly with coffee for breakfast or as a sweet treat post dinner. So move aside, pumpkin donuts and holiday pastries— we’re keeping it fit this fall with Pumpkin Cinnamon Rolls!

YumSource: Fitness RX Women

Roll Batter:
¼ c. canned pumpkin (pure pumpkin – not pie filling)
1 ½ scoops Cinnamon Roll protein powder (or any protein powder, just add cinnamon to reach your desired flavor)
2 tbsp coconut flour*
1/3 c. egg whites
½ tsp baking powder

*Other types of flour may be substituted, but I prefer coconut flour due to the high fiber content (2.5 grams/tablespoon).

¼ c. real maple syrup
2 tsp. almond butter, smooth
Dash of cinnamon

1. Preheat oven to 375 degrees.
2. In a bowl, mix all ingredients for the roll batter.
3. Spoon into a cupcake pan that has been sprayed with non-sticking cooking spray. You should end up with four rolls.
4. Place in oven and bake for about 10 minutes. Then, using a fork or knife, loosen the rolls from the pan and flip them over. Continue cooking the rolls for about 2-5 minutes. The rolls are cooked when you can insert a toothpick into the center of the rolls and it comes out clean (no batter on the toothpick). Be careful not to overcook.
5. Remove from oven, and allow the rolls to cool slightly.
6. Microwave the glaze ingredients for about 15-20 seconds. Remove from microwave and stir well.
7. Dip both sides of the rolls in the glaze mixture, set on a rack or plate to cool and sprinkle with cinnamon.
8. To maximize freshness, store leftovers in fridge.

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7850 Rockfish Valley Hwy
Afton, VA

Opening Hours

Monday 16:00 - 17:00
Monday 06:00 - 12:00
Tuesday 08:00 - 12:00
Wednesday 16:00 - 17:00
Wednesday 06:00 - 12:00
Thursday 08:00 - 12:00
Friday 06:00 - 10:30
Saturday 08:00 - 09:00
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