High Intensity Interval Training & Personal Training My name is Shana and I am a certified fitness trainer (ISSA), mom of 2 dogs, peanut butter addict, obstacle course racing ju**ie, with a strong passion in helping others reach there fitness goals!
Personal training is available by appointment. Training can be done at the Annville Fitness Center in Annville, PA or at home sessions.
‘I continue to be amazed by our bodies' ability for self-repair. ... Our bodies want to be healthy, if we would just let them. That's what these new research articles are showing: Even after years of beating yourself up with a horrible diet, your body can reverse the damage, open back up the arteries-even reverse the progression of some cancers. Amazing! So it's never too late to start exercising, never too late to stop smoking and never too late to start eating healthier.’
Congrats to Nikki Hockley -
28 wall balls (in one minute) and 5:08 wall sit!
Awesome job to all my clients. MERRY CHRISTMAS! 🎅🏼
[12/21/17] When a client says, ‘I actually like working out now.’ 🤩🤩🤩
Hard work. Determination. Grit. She’s got it.
Shout out to Ashley Moll down 14.75 inches since June, unbelievable! 💥
I’m already hearing people say—AFTER THE NEW YEAR I WILL TRY TO EXERCISE AND EAT BETTER.
My question is, WHY are we waiting until the New Year?! You have over one month to either better yourself or make more excuses. If you always wait for that ‘reason’— swimsuit season, a wedding, a vacation — you will never take it seriously.
How about saying MY REASON IS BECAUSE MY LIFE DEPENDS ON IT!
Try that. 😉
Having trouble staying motivated or losing sight of your goals? Let's chat.
What is your OUTCOME GOAL? - An outcome goal is the end result of a series of things you have to do. (Example: I want to lose 8 pounds by Christmas.)
What are your BEHAVIORAL GOALS? - These represent the steps it will take you to get to your OUTCOME GOAL. (Example: I will exercise 5 days a week for one hour, meal prep, etc.)
What are your LIMITING FACTORS? - Staying at work late, not making time to get groceries or meal prep, or even surrounding yourself with negative people, etc.
MAKE A LIST OF EACH OF THESE THINGS. Hang it on your fridge, mirror, clipboard---somewhere you will see it often. Highlight and make in bold your OUTCOME GOAL!
Now start working on these things week to week. Behavior goals should be a priority! Hit the gym 5 days a week for one hour like you wrote down.
Start cutting out the limiting factors. Making excuses to meal prep? Stop with the excuses and plan your week on Sundays. Negative friends? Separate yourself.
Having a visual list is extremely helpful!
Instead of snap chatting your buddies on your lunch break, make that list. : )
FAIL TO PLAN, PLAN TO FAIL. ✨
Food prep, exercise, sleep. PLAN IT ALL!
Recent research from John Jakicic at the University of Pittsburg and Garry Hofmann at the University of Wyoming has shown that, assuming an adequate diet, individuals receive the most benefit from an exercise program, in terms of body composition improvement, when they do 5 or more hours of physical activity per week and at least 50% of this exercise comes from higher intensity activities.
You have 168 hours in a week. Think about that!
Halloween is over, and let's face is, Thanksgiving & Christmas are right around the corner! 🎅🏼🎄🦃
It's become acceptable to ...
1.) fail on your nutrition and overeat and indulge in high-cal beverages
2.) put exercise on the back-burner because your just 'too' busy
3.) stress about family, money, etc.
Not you, not this year!
The holidays are about having fun and enjoying time with your friends and family. You can do this AND take care of yourself.
Have a plan of action for this years holiday season.
Fill your plate with lots of vegetables and nutritious foods, workout in the morning before your eventful day begins, and learn to relax in stressful situations (remain positive!!!).
LET THE HOLIDAY SEASON BEGIN!
As a special 'treat' for my clients birthday, I always have them do their age in burpees (and yes, sometimes I join in!).
My morning client pushed herself and did 100 burpees--and no she's not 100 yrs old 😂!!
I love to see people push themselves, it's really amazing what we are capable of. I challenge you to take your workout up a notch today, I KNOW YOU CAN!
We serve the entire person by addressing mobility, safe strength and conditioning, nutrition, adequate sleep and healthy relationships. We Pursue Excellence, Improve Health, Empower Others and Employ Generosity.
I have fought the good fight. I have completed the race. I have kept the faith. The prize that shows I have God’s approval is now waiting for me. 2 Tim 4:7
Personal and small group training
GCHTA offers USAG Competitive Gymnastics, Level 2-10. Recreational Classes ages 3 and up. Everyone is Welcome!!
Annville Fitness Center The Coolest Gym Official Hammer Strength Training Center 12,000 Square Foot Fitness Center