SK Strength Training LLC by Shelby Knowles

Stopping your workouts doesn’t just affect your appearance — it affects how you feel, move, and function every single day.

Muscle loss, lower energy, slower metabolism, stiffness, aches, decreased confidence… it adds up over time.

Especially for women, strength training becomes MORE important as we age — not less.

The good news?
Your body responds incredibly well when you start moving again. 💪

You do not need:
❌ perfection
❌ extreme workouts
❌ to “get in shape first”

You just need to begin again.

One workout.
One walk.
One decision to take care of yourself.

Your future self will thank you. ❤️

May is Mental Health Awareness Month.

And while exercise isn’t a cure-all, I’ve seen firsthand how movement can completely change someone’s day—and sometimes their life.

A lot of people come to me wanting weight loss, strength, or to feel more confident in their body. Those goals matter. But what keeps many of my clients coming back is how training helps them feel mentally.

Less stressed.
More confident.
More capable.
More in control.

For some clients, the gym becomes the one hour of the day that’s just for them—no work emails, no family stress, no constant pressure. Just showing up, moving their body, and proving to themselves they can do hard things.

And honestly? I need that too. Training has helped me manage stress during some really difficult seasons of life. It’s been an outlet when my mind felt loud.

This month is a reminder that taking care of your mental health can look different for everyone—but moving your body is one powerful form of self-care.

You don’t need to be perfect. You just need to start somewhere. 💙

🚨 LIMITED SPOTS AVAILABLE 🚨

I’m opening just 2 spots for my women’s semi-private strength training group at 12:30 PM on Mondays & Wednesdays.

This is for women who want:
✔️ Strength without the intimidation
✔️ A smaller, supportive environment
✔️ Coaching focused on proper form and confidence
✔️ Accountability from both me and an encouraging community of women

You do NOT need to be “in shape” to start. The goal is to build strength, feel better, and become more confident step by step.

💪 You’ll also get access to my private supportive Facebook group where members share wins, encouragement, meal ideas, and accountability outside the gym.

📍SK Strength Training
1024 Rock Creek Elementary School Drive
O’Fallon, MO 63366

Only 2 spots are available for this time slot. Message me today if you want one of them before they’re filled.

If you’ve ever walked into the gym and thought…
“Am I even doing the right things?” — you’re not alone.

That’s exactly why I offer different ways to train with me:
✨ 1:1 for full support
✨ Semi-private for accountability + community
✨ Online for flexibility

No matter where you’re starting, there’s a way to make this work for you.

You don’t have to figure this out alone anymore.

I am currently only accepting TWO new clients for the next month. Message me and we’ll find the best fit for you 💬

NEW SEMI-PRIVATE SPOTS

I’m incredibly grateful for the support that’s allowed me to expand my schedule and open new training times.

✨ This is NOT group training.
Semi-private means sessions are limited to 4 clients max, and every client follows a personalized program built around their goals — not a cookie-cutter workout.

✔️ Private, strength-focused space
✔️ Women supporting women
✔️ Hands-on coaching every session

⚠️ Only 3 spots available per time slot
🆕 New times added: (Mondays or Tuesdays) and Thursdays at 6:30pm

If you’ve been wanting personalized coaching without the chaos of big classes, this is your sign.

📩 Message me to claim a spot.

Most people don’t need a harder workout…
They need a smarter one.

Here’s the problem with writing your own workouts:

You’ll avoid what you’re bad at.
You’ll overdo what you like.
And you’ll convince yourself you’re pushing hard enough (when you’re not… or you’re going way too hard).

That’s how people end up stuck—
Doing “random” workouts for months with no real progress.

A good program fixes that.

It builds in progression so you’re actually getting stronger.
It balances intensity so you don’t burn out or stay comfortable.
It adjusts for your body so you’re not constantly dealing with pain or setbacks.

And honestly… the biggest thing?

You stop guessing.

You walk in, you execute, you leave—knowing you did what you needed to do.

No overthinking.
No wasted time.
No spinning your wheels.

Most people don’t fail because they lack motivation.
They fail because they don’t have a plan that actually works.

That’s the difference.

If you’re tired of guessing...

Message me “PLAN” and I’ll help you get on something that actually works.

A lot of people think they have a time problem…
but it’s usually more of a priority problem.

That’s not a bad thing — it’s just something most of us don’t realize.

Life gets busy. Work, family, stress… it all adds up. And when that happens, the first thing to fall off is usually taking care of ourselves.

Not because we don’t care — but because it hasn’t been made a priority yet.

You don’t need hours in the gym or a perfect routine to make progress.
You just need to give it a small, consistent place in your life.

→ 20–30 minutes still counts
→ A simple meal is still a good choice
→ Showing up imperfectly is still showing up

You’re not “bad at consistency.”
You’re just juggling a lot.

The goal isn’t to overhaul your life overnight — it’s to slowly move your health higher on your priority list in a way that actually fits your life.

Small shifts add up. Always.

If you need help making this realistic, that's what I do.

Some of my clients and I had a great time Friday night at the Ambush soccer game! I was a sponsor of the game, which included suite tickets. Thank you to those that were able to come! ⚽️🥅

NEW SEMI-PRIVATE SPOTS

I’m incredibly grateful for the support that’s allowed me to expand my schedule and open new training times.

Come workout during your lunch hour 💪🌯🥗

✨ This is NOT group training.
Semi-private means sessions are limited to 4 clients max, and every client follows a personalized program built around their goals — not a cookie-cutter workout.

✔️ Private, strength-focused space
✔️ Women supporting women
✔️ Hands-on coaching every session

⚠️ Only 2 spots available per time slot
🆕 New times added: During lunch Monday and Wednesday or Wednesday and Friday.

If you’ve been wanting personalized coaching without the chaos of big classes, this is your sign.

📩 Message me to claim a spot.