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Rep Strength Training & Nutrition

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Huntingtown, MD
Rep Strength Training & Nutrition

•PCES Certified Pregnancy & Postpartum Corrective Exercise Specialist
•NASM Certified Personal Trainer
•NASM Certified Nutrition Coach

10/29/2026

Don’t forget to take advantage of the October promo before it ends in 2 days 🫶🏼

**$30 OFF VIRTUAL TRAINING & NUTRITION
MONTHLY PACKAGES FOR FIRST 3 MONTHS! USE CODE “SPOOKYSAVINGS" AT CHECKOUT!**

Completely custom programming designed for your needs & goals!

DMs are always open for any and all questions 🤩

10/17/2026

For the month of October, take $30 off your first three months of online training & nutrition packages! Promo code expires on the 31st!

DM for any questions and inquiries 🖤⚡️

10/06/2026

Feel like your butt disappeared during postpartum? “Mom butt” is a real thing! It is due to postural shifts, core weakness, and glute muscles disengaging or “gripping” from a weak pelvic floor.

Your glutes could be trying to compensate for weaknesses elsewhere, which can also lead to hip pain, back pain, pelvic floor dysfunction, and even a shallow breathing pattern!

Want your hiney back?
🍑 work on your posture- stand as if someone is pulling on your high pony tail! Stand tall! Stack and align your rib cage and pelvis.
🍑 reconnect to your core with deep core and breathing exercises.
🍑 perform glute activation and glute targeting exercises.
🍑 DM me 😘

09/26/2026

POV: it’s push day WITH core 🌶️🔥

Some of my fav movements that incorporate the deep core and hit upper body. And most importantly, don’t forget to breathe! The diaphragm is a part of your deep core, after all 🖤

09/21/2026

Piriformis muscle- back pocket area OR deep in the butt: when tight or inflamed, this muscle can cause deep butt pain (that often mimics low back pain), burning sensations down the leg, mimic sciatica, muscle spasm, and discomfort while sitting.

Psoas muscle- front pocket area OR front or hip/groin: when there is pain from this muscle, it can cause pain in hip, groin, and even lower back discomfort.

Proper stretching, foam rolling, and glute exercises can help strengthen and relieve pain in these areas! A few no equipment strengthening exercises include:

•bridges
•clamshells
•squats
•lunges

Exercises that can reduce pain AND built that hiney up?! Say less.

*shown is a piriformis stretch*

09/15/2026

Another one of my lovely clients! Down 4lbs in 4 weeks! Her and I are doing it all! Together, we are tackling hip pain with corrective exercise movements, strengthening the core, achieving 360 breathing, and weight loss goals!

✅ hitting macros
✅ weight training 4x a week
✅ targeted exercises that check off ALL the above goal boxes

The hips, back, and glutes are all attached to the core by various muscles. By strengthening the core using specific exercises, we can target weak spots that may be causing pain in these areas. There is always a method to my madness- glute bridges, deadbugs, and leg raises for life.

Excited to see what her and I achieve together in month 2 🥰

09/13/2026

6 months of working putting in that WORK 💪🏼 We’ve been focusing on high protein intake and getting in at least 3 days of weight training a week! So incredibly proud of this gal’s progress so far! My favorite thing about her transformation this far? HER STRENGTH GAINS 🙌🏼 Can’t wait to see where she is in another six months 🫶🏼

09/08/2026

Adding a ball squeeze or ball press to your core exercises is a low impact progression that has loads of benefits!

🌶️ strengthens inner thighs
🌶️ improves hip stability
🌶️ great for core stability and posture
🌶️ enhances pelvic floor support and strength

Opening my books up for DAYTIME hours for in person training and/or pregnancy and post partum corrective exercise! Interested? Wanna snag a spot? Shoot me a text or DM to chat 🥰

09/02/2026

Side planks= great for the core AND the glutes 🌶️🔥 Just some side plank variations that will light it ALL on fire! Give em a go 🤪

✨side plank row + press
✨side plank leg raise w/ dumbbell
✨side plank leg raise w/ ball press
✨side plank crunch
✨incline side plank hold

I also would like to note that side lying leg lifts and side plank movements with leg raises are also AMAZING for the piriformis muscle. The piriformis can compress the sciatic nerve, causing butt/hip pain and nerve irritation. My mamas feeling that pain- hit those hydrants, clamshells, side lying leg lifts, and even glute bridges (to name a few exercises) to help strengthen this muscle! 🫶🏼

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