Debbie Reichert Fitness & Yoga

Viral dumplings… but made a little more coach-approved 💪🔥

These baked coconut curry dumplings are SO good—and with a few simple tweaks, they actually become a balanced, satisfying meal 👇

🍜 Recipe:• 12 frozen dumplings (I used Bibigo chicken)• 1 can light coconut milk• 2–3 TBSP red curry paste • 2 TBSP minced garlic • 1/4 cup light soy sauce

Bake at 400° for 20 minutes

👉 During the last 5 minutes, I added ½ bag of coleslaw mix for volume + fiber

✨ Finished with:• Squeeze of fresh lime• Sprinkle of green onions• Sesame seeds• Chili crunch (optional but highly recommended 😊)

🔢 Macros (per 4 dumplings):345 calories | 13g protein | 37g carbs | 14g fat

Now let’s be real—this one is a little light on protein 👀If your goal is fat loss or muscle, we want closer to 25g+ per meal

👉 Easy fix:Add shredded chicken, edamame, or pair with a quick protein shake

Same meal… just working harder for your goals 💪

Comment below if you’re gonna try this flavor explosion.

You can’t out-train misaligned nutrition.

I see so many women working HARD in the gym…
and still feeling stuck.

It’s not because you’re not trying.
It’s because no one ever taught you how to align your food with your goals.

Once you do?

Everything changes. 🔥 DM me for help and to hear more about my 30-day nutrition program!

To say I’m stoked for this week is an understatement!

This week we’ll be introducing you to the Smith machine so you can start getting comfortable with it.

Over the next two to three weeks, you’ll have the chance to perform some of our familiar exercises using the Smith machine instead of the way we normally do them. Nothing new… just a new way to do some of our favorites.

The goal is to give you time to learn the setup, feel the movement, and build confidence with it.

As many of you know, I’ve always preferred free weights and cables over machines. But the Smith machine is a little different. It provides stability and support when working through progressive loads, which allows many people to safely push a little more weight than they normally would.

Once you start using it, you’ll understand exactly what I mean. The Smith machine isn’t here to replace free weights. It’s here to help you safely explore strength you might not realize you have yet. For many of you, this could be the tool that helps take some of your lifts to the next level. Cheers to taking ass to grass on those squats! LFG!!!!

Monday: Full body lifts + 10 minute HIIT

Tuesday: Leg Day #1

Wednesday: Upper body Push Day

Thursday: Upper body Pull Day + Core

Friday: Leg Day #2 posterior chain emphasis

Saturday: Shakeout Tabata

Happy International Women’s Day from the fierce, strong, amazing ladies behind the studio!

Great plan set up for this week in small groups!

Monday: Full body lifts + HIIT

Tuesday: Chest Triceps + Biceps

Wednesday: Deadlifts Squats + Burpees Pyramid workout (an oldie but goodie coming back…)

Thursday: Legs + Glutes

Friday: Shoulders Back + Core

Saturday: Full body shakeout Tabata

Before anything blooms, the ground must be ready. 🌾

This March on Mondays at 6:30pm, we’re preparing our inner landscape for spring — one yama at a time.

We begin with Ahimsa: Non-Harming —The first yama. The highest yama. As the earth stirs beneath the surface, we turn inward and ask…Can you be as kind to yourself as you are to others? On the mat this week, we trade self-criticism for self-compassion.

Movement: posterior chain - the deep, often overlooked network of the low back, glutes, and hamstrings that quite literally holds us upright and carries us forward.

Expect: Standing Split, Skandasana, the beloved Malasana, Bridge & dynamic movement

Grounding work. Rooting work. Preparation work — exactly right for the season as we inch closer to the Spring Equinox

See you on the mat tomorrow at 6:30 with

BURGER BOWL — 🍔🔥

96/4 lean ground beef (seasoned with salt, pepper, garlic powder, onion powder, mustard powder and Worcestershire sauce)

Air-fried potatoes

Lettuce + tomato + pickles

Light sprinkle shredded cheese

And the real MVP…

👉 High-Protein Burger Sauce (no mayo!)

Sauce Recipe:

• ¼ cup plain 2% Greek yogurt
• 1 tsp ketchup
• 2 tsp pickle juice
• ½ tsp mustard powder
• ½ tsp garlic powder
• ½ tsp onion powder
• Smoked paprika
• Salt + pepper

Mix and let sit a few minutes for max flavor.

I used ½ the batch on my bowl.

✨ Final bowl macros:

421 calories
43g protein
28g carbs
15g fat

Creamy. Tangy. Legit burger flavor.

No calorie bomb. No food guilt.

This is how you build meals that support muscle, metabolism, and fat loss — especially in your 40s.

You don’t need to eat less.

You need to eat smarter.

Save this one 🔥

Before the house wakes up.
Before emails.
Before clients.
Before the noise.

I sit.

Fire on.
Blanket up.
Coffee drink in hand.
Devotions and prayers.

This isn’t laziness.
This isn’t “doing nothing.”

This is nervous system charging.

We talk so much about productivity, workouts, macros, schedules, performance… but we rarely talk about the importance of calm before the output.

Your nervous system needs quiet the way your muscles need recovery.

If you start every day already overstimulated, reactive, rushed — you’re operating from depletion before you even begin.

Five, ten, fifteen minutes of stillness:
• lowers cortisol
• steadies your breathing
• centers your thoughts
• reminds your body it is safe

From that place, you respond instead of react.
You lead instead of scramble.
You move through the day instead of being dragged by it.

This is strength too.

Not everything powerful looks loud.

We may be closed this morning, but please join us Tonight at 6:30 PM 🧘‍♀️
90-Minute Flow + Restore + Meditate

Snow slows everything down. It quiets the noise. It simplifies the landscape. And it gives the ground time to replenish before the next season of growth.

Tonight, you’re invited to do the same.

We’ll begin with a full, energizing one-hour flow, exploring:
• Twists for digestion and mobility
• Functional strength in the hips
• Core work to build heat and stability

Then we’ll slow things down—melting into deep hip opening and low-back release, longer stretches, and a restorative meditation to fully reset and unwind.

If you’re craving a practice that lets you move, sweat, stretch, and truly rest, this is your night.

See you at 6:30 PM 🤍

A beautiful full house at tonight’s hip mobility class with Debbie! We absolutely love pouring into our clients! Stay tuned for even more pop up specialty classes in 2026, as our teachers and trainers bring you some of their favorite things, outside of their normal weekly classes!!

They made us believe that “fitness” means having a six pack. But in reality, it’s about building a strong, functional body for life. Join us at the studio where we specialize in strength training for women over 40! Log into our website and grab our two week intro offer today! www.debbiereichertfitness.com