Franzke Fitness & Training

Excited to put what I've learned to good use with my clients!

I'm officially a Certified Pre- & Postnatal Coach! I'm a proud graduate of the Girls Gone Strong Academy, the industry's most respected academy for health & fitness professionals who work with women.

Some breakfast prep for your meal-planning inspo… 😉

Breakfast hash: Ground Turkey seasoned with sausage spices (sage, thyme, fennel, salt, pepper), sweet potato, power greens (also good with chopped up broccoli or brussel sprouts). I top it with an over easy egg.
(I used a big pack of ground Turkey from BJ’s and a whole bag of sweet potatoes, and it made 9 2-cup servings, of which I froze 6 in ziploc bags.)

Pumpkin zucchini chocochip muffin recipe (bake 22-25 minutes for muffins; I double it and use a whole small can of pumpkin and oat flour to keep them GF): https://www.ambitiouskitchen.com/healthy-pumpkin-zucchini-chocolate-chip-bread/

Tasty Tuesday - super easy lunch!

Are you ready to crush your goals? I’m ready to help you! 🙌

Located in the Chapman Farm neighborhood of Crofton, MD - no gym jitters, just personalized training for you (or for you and your crew).

Contact me about my back-to-school small-group training special!

Open now in Crofton, MD! Contact me to set up your FREE assessment so we can chat about your health and fitness goals! 🙌

Love my TacFit crew - thanks for an amazing two years!! 👊❤️

We all make mistakes, but it doesn’t mean you’ve failed.

49 days left in the year… ❤️

Do you feel like you’re at a diet dead-end? Need help reeling things in? Ask me about nutrition coaching! 🙌

Get ahead of these common fat-loss diet mistakes to be more successful with your nutrition & fitness goals!⁠ ⁠ ▸ Unless you have a medical condition that requires you to cut out a certain food or food group, it’s totally fine to eat all the foods and still hit your goals 🙌⁠ ▸ Lower caloric intakes should be limited to brief periods of weight change followed again by periods of weight maintenance and balance ⚖️⁠ ▸ Don't try to overcompensate a bad diet with cardio. If you stick to the plan and remain consistent, you WILL see results 💪⁠ ▸ Having structure and a plan while dieting can help a lot in getting you towards the finish line of your goals. Let the RP Diet Coach app plan your macros per meal and the optimal timing for each meal based on your schedule 📱⁠ ▸ Maintenance is the most overlooked (but important!) diet phase when it comes to long-term fat loss. It allows your body to recover after a diet and increases your chances of having another successful cut! 📉⁠ ⁠ Want to know more about how to make your fat-loss diet the most successful? Check out the 'Diet Difficulties' video in the link in our bio to get ahead of problems before they happen! ⁠ ⁠ #rpstrength #rplifestyle #rpdietapp

I am SO EXCITED to be offering FREE summer strength and conditioning classes for HS athletes this summer!! 🎉

Classes will start the week of June 21st, with the Tuesday/Thursday class from 7-8am, and the Saturday class from 8:15-9:30am.

These classes will be available in MYFFR for sign-ups early next week, so stay tuned for registration information!

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Detailed class info:

“Summer Strength & Conditioning” - Tues/Thur 7-8am (capped at 25 athletes, on Berkey football field) - Bodyweight strength, agility, and conditioning designed to help athletes build a solid foundation of strength, movement mechanics, and endurance. These skills and drills are designed to improve athleticism across the full range of sports, with special attention toward guarding against common injuries that are common in young athletes.

“Intro to Strength Training” - Saturday 8:15-9:30am (capped at 10 athletes due to space and equipment at the Purdy CONEX box) - Designed to teach young athletes the principles of strength training, with attention on introducing and improving proper form and technique. Movements taught will include squat, deadlift, bench press, overhead press, pull-ups, and power cleans, which will help increase strength and explosive power in athletes.

7AM TacFit is BACK starting Monday, June 13th! In addition to our 8:30am and 4:45pm M-F classes, we will be running TacFit classes at 7:00am classes on M/W/F during the summer!

Come get your workout in early - the three days will include one strength-focused day, one shorter anaerobic-focused workout, and one longer endurance-focused workout.

TacFit happens out at the Purdy CONEX box - the mat area between the gym and the tennis courts. We use barbells, dumbbells, kettlebells, and our own bodyweight to focus on functional movements that make our lives easier outside of the gym. Beginner, intermediate, advanced - the workouts can be modified to challenge you at any level! 👊

Register on MYFFR or at the gym desk!
https://myffr.navyaims.com/yokosukarec.html

(Kids are welcome to hang out around the mats during class, but it’s a good idea to bring something to keep them busy. 😊)