Welcome Fitness Friends! Lead with guidance. Teach with knowledge. Influence by example. Create your Legacy!
We are a private personal training studio, by appointment only. Located in Bloomsburg, Pa.
✅ COVID FREE POST
✅ NO BS
✅ NO MSM
I celebrated a huge victory with a very special group on social media this past weekend. Gin has created an inspiring tribe of amazing people from all walks of life. I was happy to share with them, and now all of you that I officially made it 100 + days without processed refined sugars. 🙏🏻
Here are a few of the many positive side effects;
✅ Less bloating
✅ My joints feel better.
✅ Easier Movement.
✅ Positive body recomposition.
After 90 days of detoxing I felt comfortable adding wine back in on the weekends. I quickly discovered it did not spike sugar cravings and was extremely relieved. 🙏🏻We all know it’s nice to have down time and enjoy a glass of wine or three from time to time.
We all have different goals and variables that come into play. We have a wide variety of circumstances, lifestyles and interests. Not everyone wants to workout, build muscle or quit sugar......This is all okay! 😘
If you have something you’ve always wanted to accomplish in life, get up and do that one thing. Nothing is impossible, trust me I never thought I would make it even 30 days without sugar.
Believe in yourself and you will be unstoppable.
✅ Set a goal.
✅ Stay quiet about it.
✅ Smash the sh$& out of it.
✅ Celebrate your win.
Now is your time.
There will be an after.
To those of you who are worrying or anxious or just plain tired from all of this - you are not alone. I know that sometimes the weight of it all is crushing, that there are worries and that normal feels so far away.
Governor Wolf made an announcement last night to begin to reopen PA with a three phase plan, (red, yellow, & green), beginning May 8th. Unfortunately gyms will remain closed during the next phase of reopening. I’m not surprised and many expected this outcome.
I’ve spent almost 20 years building our brand, our fitness family, a strong fitness community, so I know what you are all capable of. You’re strong, resilient, and you’re made for hard things.
I selfishly miss all of the clients, our routine, our “did you die yet” sessions.....I miss you.
I’ve used this time creating, redirecting plans, creating new content, goals, and restructuring how we will move forward in the future. I made a promise to each one of you that is not on hold, we are just redirecting the platform and goals at the moment.
I will continue our Stronger Together Facebook group during this time. The group will continue to keep us all connected, keep us moving, and it’s a safe place away from the crazy we see all over social media.
I’ll update everyone as I am updated for our reopening.
For now.....stay strong, stay healthy, stay positive!
There will be an after.
One. Nation. Under. Kindness. Begins with US.
When everything is uncertain, everything that is important becomes clear. ✌🏻
While our nation is becoming more and more divided by politics and essential vs non-essential, there are people all around us in need more than ever right now
The well-being of the people in our community matter.
When we see scary things on the news or less than ideal situations happening in our direct community it is our instinct to help. Our hearts hurt for the people who are struggling with bills and not enough food in their cupboard to feed their family.
On April 6th I posted the below information in our Stronger Together Facebook group and we are so grateful and humbled by all the support from the members. After making several trips to drop off the food donations my husband I decided to post the information here as well. There are many in our community that could use our help.
Food donation drop off information. 👇🏻
LFR is taking food donations, (NO monetary) at this time. Everything donated will be given to The Bloomsburg Food Cupboard. We are taking donations starting today, April 6th.
✅Drop off - LFR studio, Hidlay Church Road.
(If you need the address please send a private message to our LFR page) or comment below and I will send you the address.
(Our next drop off date is Tuesday, April 21st at 12:00pm).
🚗If anyone is not able to drop off items but would still like to donate, my husband and I will be doing pickup.
*Please leave food in a safe dry place and send the address with instructions.
✅Here is list of some of the items they will serve.
Fruits and Vegetables
Canned fruits and vegetables.
Heat and Eat
These are primarily canned foods that can be "heated and eated."
Canned soups, canned pastas, canned legumes, etc.
Pasta and Rice
All kinds of pasta and rice are popular, including flavored packets. And, of course, good ol' mac and cheese.
Both cold and hot. We try to stick to the healthy stuff, but some of that sugary deliciousness sneaks in once in a while. Oatmeal, ready-to-eat cereal, and even pancake mix.
Bread and Bagels
We get bread and bagels donated each week from local businesses. We slice them and package them so our clients can eat them easily.
Potatoes are another one of our staples. Some of these are grown at Wesley United Methodist's potato patch, and others are purchased.
One nation under kindness begins with us.
Strength is what we gain from the madness we survive.
‼️NUTRITION & FITNESS CHALLENGE‼️
🗓Kick off date:
Wednesday, April 1st, 2020.
I sell fitness for a living, but there are much bigger things at stake right now. If your primary worry is losing your fitness gains during this quarantine, then consider yourself lucky. Every single one of us, all around the world are being affected by COVID- 19 in one way or another. The circumstances are out of our control at the present time. How you come out of this is 💯 up to you. Your health, mental wellness, and movement matters now more than ever.
As a business owner and fitness guru I would like to give back to our community and provide a service that will cost you absolutely nothing. We all have enough to worry about.
Stronger Together Fitness Challenge is for everyone, near and far, anyone male or female, and every BODY.
‼️You do NOT have to be a member of LFR to join the private Facebook group.
FREE and includes:
We can sit and worry and we can stand and be strong.
✅It takes 21 days to build a habit. We are on day 15.
Please comment below or send a private message if you would like to be added to the private Facebook group.
Let’s do this! 🙌🏻✌🏻👊🏻
We are made for times like these. This is our time to create!
Most people succumb to fear in crisis moments, others create!
Business owners, fitness professionals, we are here to do good in the world. It is our job and duty to inspire and help as many people as we can even in times like these. Our local community is doing a fantastic job reaching out everywhere offering services to help each one of you during this time. Thank you all. 🙏🏻
We are made for times like these.
Step away from the - right now moment for a few seconds and fast forward a few months from now. Remember that job you complained about? I bet you won’t complain as much about early wake up calls or long hours. You will be grateful to have that job. Remember those “things” you took for granted (TP, Lysol), Imagine the excitement seeing a stocked shelf at your local grocery store in the upcoming weeks.
Remember two weeks ago the clerk you just off for taking too long? They are at the front of this crisis helping all of us right now. How many times did our medical staff leave the room without saying thank you to them for their commitment to us. They have always been heroes, but now more than ever they are being recognized for doing what they have always done.
Our teachers, you know the ones we complained about for giving too much homework. They all deserve a medal. Many are discovering how difficult it is to work from home with the little “Monsters”, however, our teachers do it on the daily.
Athletes ARE important in society because they play a role in entertainment, the economy, and they no doubt work hard. But.....maybe the world needed a reality check here. ALL People and jobs are important. Job titles, degrees should be recognized for great accomplishments, but not one makes the other more important. Not one person should hold precedence over another, I don’t care who you are, how much money you make or what your job title is. We are ALL better together!
Although we are directly in the midst of uncertain times, there is positive happening all around us. Look around because it is happening.
This country has bounced back from much worse.
REMEMBER - Fear-based decisions lead to fear-based outcomes. The decisions you make right now, will affect the outcome months from now. Be wise, and don’t panic. Feel everything your feeling in these unusual times but do not give up. We will get through this.
We are all going to be okay, in our homes, alone or with our family. Gratitude will resume everywhere and in everyone for everything.
We were made for times like these.
#StayStrong #DoNotBeAfraid #WeAreGoingToComeOutOfIt #StongerTogether
I don’t know the right things to say right now; I don’t know that any of us do.
Here are a few things I do know:
✅ Setting boundaries around the consumption of social media and the news is more important than ever. There is a huge difference is being informed with what’s going on and being obsessed. Tune in at a certain time during the day so you are aware of the latest protocols, closures and schedules. But avoid allowing the news to consume you.
✅ Take action in these uncertain times, but stay calm. Especially for our kids who are in this with us. They see the rules in place, they feel the stress radiating from their parents, try to take a step back and reassure them it will be okay. Keep them outside as much as possible (in their own yard), keep them busy doing things around the house with you, projects, limit screen time for them as well. This is a great time to reboot ourselves and our family.
✅ Self care is paramount. Sleep, nutrition, and movement, are crucial in maintaining a healthy mindset during one of the most challenging times in any of our lives. We are limited in some of our food purchases, we are limited in where we can go to workout, send a private message right here, I would be more than happy to help guide you and keep you moving at home.
✅We need to able able to count on one another right now. Many of us have never seen anything like this before in our lifetime. We are learning what a real crisis feels like. Don’t turn your back on those who need you. We are all in this together and feeling the same fears together.
Control the controllable. So many things are out of our control right now and there is nothing we can do about it. Focus on what you can do, no matter how small.
Stay healthy my friends. 🤍
Many are home wondering to make next. Here you go. Inexpensive, easy to make and plenty for left overs.
One pan meals:
1 pound of venison sausage (you can use whatever you have).
2 red beets, peeled and diced.
1/2 sweet onion
One yellow/ orange bell pepper
1 bag of frozen or fresh green beans
2 teaspoons of olive oil
Sauté sausage, red beets, in olive oil until brown and beets are soft.
Place all ingredients in pan, drizzle olive oil, Cajun seasoning, garlic/onion powder and red pepper flakes.
Bake at 350 degrees until veggies are lightly brown and cooked.
We are in this together!
Today we made one of the toughest business decisions we’ve ever had to face. We decided to close our doors, until further notice.
We feel like we have a social responsibility to our children, each other, our community, our friends/family, and our health care system to do the right thing. ⠀
We didn’t take this decision lightly and understand the devastating impact it will have on our family and business HOWEVER we chose to be gym owners for our community. Always lead by example. If we’ve learned anything from the situation, that if I don’t do my part in helping to keep our community safe and healthy now, then I’ve wasted all these years building a strong and healthy community.
All classes and private sessions will receive a Facebook notification. In these groups, you will have workouts you can do from home until we reopen. I understand this is not ideal but we must put the safety of others above any selfish reason to stay open.
I will continue pushing all of you, just on a different platform.
This is about keeping the virus away from hospitals and our community residents who are a risk.
We can do this! We are resilient.
#LoveYourCommunity #StopHoardingFood #Leavesomeforyourneighbor
“All big things come from small beginnings. The seed of every habit is a single tiny decision. “
Rewire -Reset -Refocus - Regenerate-Reinvigorate!
Kicking sugar has proven to be one of the most difficult tasks I’ve ever conquered! But....three months in and the cravings are finally better
Today I wanted pancakes, so I had pancakes!
3 eggs (you can also use two eggs and one egg white)
1/2 ripe avocado
Coconut oil (or olive or avocado oil)
1/4 cup steel cut oats (cooked), saved the remaining for tomorrow.
Plain Greek Yogurt
1/2 cup frozen blueberries
Mash banana, avocado in bowl.
Mix in eggs and oats.
Place in blender, mix.
Heat oil in pan.
In separate pan warm blueberries with a little braggs vinegar (1/2 teaspoon).
Pour ingredients into pan, cook on both sides until lightly crisp and brown.
Top with Greek yogurt and blueberries.
If I can do this ANYONE CAN!
#SugarWasMyCrack #LifeChanging #BreakfastForLunch
Our words our actions are the perfect mirror of our inner selves.
Have you ever had someone completely lose their [email protected] over something you wrote or said? What about a picture you posted with a filter? Snapchat filters are the best. Why does this bother some so much? It’s not like people don’t know what the person really looks like up close and in person. Snap chat is fun, the filters are hilarious and if someone uses them in a post and it irritates you, maybe the underlying cause for irritation isn’t them, maybe it’s you? Something to think about if you find yourself always reacting to another persons lifestyle or belief system.
I always openly welcome discourse on health and fitness, as long as it’s done in a mature respectful way. My lifestyle, workout routine, nutrition plan may not be of any interest to you and yours may be of no interest to me. BUT......you should be able to handle others not living the same lifestyle as you with dignity and respect.
Client 1 - KETO lifestyle.
Client 2 - Vegan.
Client 3 - No nutrition plan.
Client 4 - NO carbs.
Client 5 - ALL FAT.
Trainer - Educate your clientele with your knowledge base, skills, results, and experience.
“Ideal” Result - ALLOW THEM TO CHOOSE then, respect their decision.
Those of you who put yourselves out there for others in a way to either educate, guide, inspire, or motivate, you're putting yourself at risk for controversy and argument.
Speaking for myself here, my writings have not changed over the years. But the way people read a post or react to a conversation is not about you, it’s about them. And, until we understand this we can not continue to set a positive example for our followers. Stop reacting. Do not fall into the hype. Do not react to negativity and trash talk about another. Gossip, drama, and BS are stupid. Get over yourself and move on. If you don’t like someone because they are different than you, what they posted, or how they look, it’s time to dig deep and find out why you feel this way.
When we find ourselves nitpicking or attacking somebody else, we ought to direct that energy back to ourselves, and figure out why what they are doing bothers us so much.
People are going to think whatever they want to think. It’s not our business to try and change or fix anyone’s opinion of us. However, it is our business to choose how we react and respond to things.
#Doyourthingunapologetically #Idontreallylooklikethis 😂
🍵🥬Pho w/ shrimp is what’s for dinner tonight.
1 pound of shrimp
2 cups shredded carrots
1 pack of Millet and Rice noodles
2 cups Bok Choy
Ground Ginger (don’t measure), a few shakes.
4 cups chicken bone broth
2 teaspoons red pepper flakes
2 teaspoons fresh lime juice
1 teaspoon garlic powder
2 teaspoons low sodium Tamari sauce
2 teaspoons sesame oil
2 cups mushrooms
1 cup green onion
1 teaspoon olive oil
1 teaspoon fresh parsley
1 teaspoon cilantro
Boil pot of water. Turn off heat and place noodles in hot water. Soak for 8 minutes or until cooked. Rinse, drain water and mix sesame oil. Place in bowl, cool, and set aside.
Heat olive oil on medium heat. Add mushrooms, carrots, onions, chicken broth, herbs, seasoning, tamari, lime juice, red pepper flakes and bring to boil. Add shrimp, cover, simmer on low heat for 30 - 60 minutes.
In separate pan sauté Bok Choy. Set aside.
Place noodles and Bok Choy in bowl. Add soup. Top with jalapeños.
|Monday||09:00 - 17:00|
|Tuesday||04:00 - 19:00|
|Wednesday||09:00 - 17:00|
|Thursday||04:00 - 19:00|
|Friday||09:00 - 12:00|
Voted "Best Gym in Bloomsburg" - Stop in and see for yourself! Aerobics Classes - Personal Training - Free Weights - Daycare - Friendly Staff - Knowledgeable Trainers
Tons of equipment plus friendly staff, all in a Judgement Free atmosphere.