FIT with LIT

When the gains start to show 🤭

Thursday to our last event in celebrating our 4 year anniversary! 🥂🥳🎉

It is such an amazing milestone to see how far not just this business has gone but the community there is. Seeing all the ladies coming in to our gym and their growth from when they first start is truly a blessing to see their growth both physically and mentally.

Thank you to our instructors, team members, and sponsors that took part of our special event!

Instructors
Circut Training: Alicia Cleveland
Mat Pilates: Isabelle Wright
Sound Bath: Kelly Chow

for the women who drove to the gym in their last bit of energy and did it anyway.

it doesn’t have to be perfect. it doesn’t have to be impressive.

it just has to be done.

you showed up. that’s already enough.

big fan of anything that shuts my brain off for a while 🧠🤍

the grocery list. the emails. the appointment you forgot to schedule. the thing you said three years ago at 2am. the worry that lives rent free in your chest.

for one hour — none of it exists.

just you, the bar, and the only decision you have to make is how many reps.

the gym didn’t just change my body. it gave me the one place where my brain finally gets quiet. and as a mom? that’s not a luxury. that’s survival.

find your quiet place and protect it. 🖤

Grateful for the community of women we have here 🥺❤️

If you’re part of that 5 % club, you’re crushing it 💪❤️

The moment you stop asking how long will this take and start saying however long it takes, I’m not stopping — that’s when everything changes. 💪

Your body is not a before and after. It’s a lifelong story you’re writing one rep, one run, one hard day at a time.

Keep going, sis. You’re exactly where you’re supposed to be.

Needed to share my thoughts ♥️

“How many days should I be lifting?”

Here’s the truth no one talks about:
More is NOT always more.
For most women, 3–4 days of strength training per week is the sweet spot. Here’s the breakdown:
3 days/week → Perfect for beginners, busy moms, or anyone building the habit. Full body sessions. You WILL see results.
4 days/week → Ideal for intermediate lifters. Allows you to split upper/lower or push/pull and add more volume per muscle group.
5+ days/week → Only makes sense if your programming is intentional AND your sleep, nutrition, and recovery are locked in. Otherwise you’re just accumulating fatigue.

Here’s what actually matters more than the number of days:
✅ Progressive overload (are you getting stronger over time?)
✅ Consistency over weeks and months — not perfection in one week
✅ Sleep and protein (your muscles grow when you REST)

The woman lifting 3 days a week consistently for 6 months will ALWAYS outperform the woman going 6 days for 3 weeks and burning out.
Sustainable > intense.

Save this 📌 and drop your questions below — I answer every one.