Fredericksburg Fitness Studio

10/13/2026

Sometimes recovery starts with something as simple as slowing down your breathing.

This 90/90 breathing exercise with your feet supported helps you focus on expanding your ribs as you inhale and slowly engaging your abdominal wall as you exhale.

Try 5 controlled breaths, taking about 4 seconds to inhale through your nose and 6 seconds to exhale through your mouth.

Practice it in the morning or before bed to help your body settle into a more relaxed state.

10/12/2026

For Brenda, progress showed up in something much bigger than the scale—it showed up in confidence.

From getting in and out of a kayak with ease to feeling more capable in everyday activities, her definition of success has changed.

Sometimes the most meaningful progress is simply being able to do more of the things you love with confidence.

10/10/2026

I’m excited to share that I’m featured in this Women’s Fitness article, also shared on MSN, about the viral “20-minute eating” trend! ❤️

As a Registered Dietitian, I love encouraging people to slow down, enjoy their food, and pay attention to their hunger and fullness cues. But does every meal need to last exactly 20 minutes?

As I shared in the article: “Your body doesn’t operate on a stopwatch.”

Start small: sit down for a meal, put your phone aside, and pause occasionally to notice how you feel. Giving yourself time to enjoy your food can be a meaningful step toward a more peaceful relationship with eating.

Thank you to Suzanne Baum for including my perspective and highlighting the work we do at Fredericksburg Fitness Studio!

Read the article here 👇

The 20-minute meal is having a moment on social media with users claiming it does everything from help you enjoy your food more to consuming less off your plate. As a self-confessed fast eater, I spent a week trying it out to see if the 20-minute eating trend really did serve up some health benefits...

10/09/2026

Sweet potatoes are a fall favorite—but did you know the way you cook them can affect your blood sugar? 🍠

I’m excited to share that I was featured in Health, offering my perspective as a registered dietitian and founder of Fredericksburg Fitness Studio!

One takeaway: boiling sweet potatoes can produce a lower glycemic index than baking or roasting, which may help support a steadier blood sugar response.

I love sharing practical ways to make nourishing foods work for you. Small changes in the kitchen can make a difference! ❤️

Read the article here:
https://www.health.com/best-way-cook-sweet-potatoes-blood-sugar-12162014

Boiling sweet potatoes may be better for blood sugar than baking or roasting. Dietitians explain why—and how to get the most benefits.

10/07/2026

🌟👏Meet Berna Shetti, our October Client of the Month! 💪❤️

Berna has been working hard to build strength, improve her mobility, and continue progressing toward greater independence.

Through consistent training with Sam Kaval, including strength exercises, weights, and Reformer Pilates, she has seen tremendous progress that is also supporting her physical therapy journey.

Her determination, positive attitude, and willingness to embrace every challenge make her such a joy to work with.

Berna, we’re so proud of how far you’ve come and excited to see what’s next! 👏

10/06/2026

Do your shoulders always feel like they’re creeping up toward your ears?

Tightness in the trapezius muscle can make it difficult to fully relax your shoulders. This simple trigger point technique uses a firm ball and gentle body weight against a wall to help target those tight areas.

Keep the movement slow and controlled, and focus on staying relaxed rather than forcing the pressure.

Give it a try and let us know how it feels!

10/05/2026

Excited to be featured in Real Simple talking about a fitness trend I can definitely get behind: **“cozy cardio.”** ❤️

The idea is simple: movement doesn’t always have to mean getting dressed for the gym, doing an intense workout, or pushing yourself to exhaustion.

As I shared in the article, cozy cardio can be as simple as putting on comfortable clothes, turning on your favorite show or playlist, and spending 15–20 minutes moving around your living room.

I also shared one of my favorite reminders:

**Start with a version of movement you enjoy enough to repeat.**

That’s the part that matters. The “perfect” exercise program doesn’t do much for us if we won’t consistently do it.

Walk while you watch TV. Dance around the house. Try some seated movement. Hop on a stationary bike while listening to a podcast. And when you’re ready, gradually increase the challenge and add strength training.

Movement counts—and finding ways to make it fit your actual life is often where consistency begins.

Thank you to Real Simple and Christina Manian, RDN, for including me in this piece!

Read the full article here:
https://www.realsimple.com/cozy-cardio-replacing-hot-girl-walks-12147224

— Jennifer Scherer, MS, RDN, ACE-CPT, MedEx Specialist
Founder & CEO, Fredericksburg Fitness Studio

Fitness experts explain “cozy cardio,” the low-intensity, at-home workout trend taking over this fall—plus six easy, no-pressure ways to try it, from dance breaks to stair sessions.

10/05/2026

Brenda’s experience is a reminder that progress doesn’t have to look the same for everyone.

For her, success became less about following what worked for someone else and more about understanding what works for her—both nutritionally and physically.

That individualized approach has helped her feel more confident in the choices she makes every day.

10/03/2026

Meet our October Client of the Month, Berna! ❤

After living with MS for nearly 20 years and going through physical therapy over the years, Berna found that working with Sam at Fredericksburg Fitness was helping her build upper-body strength and complement the work she was already doing in PT.

For Berna, training isn’t just about getting stronger—it’s also about having fun, staying consistent, and continuing to make progress.

We’re so proud of how far she’s come and grateful to be part of her journey! 💪

10/02/2026

The real power of AI isn’t simply doing more work—it’s giving you your time back.

When you learn to use AI to amplify what you already do, you can reduce time spent on minor details and focus your energy on bigger opportunities.

For this business owner, that extra bandwidth has opened the door to work she never thought she could take on, including government contracting.