Balundis Strength and Wellness

Stuck indoors 🥶

No naps kind of day 🥴

To be honest I was pretty annoyed I didn’t have my original planned workout time 😩

I made the pivot to include the kiddos and was pleased to see how much fun we all had 🤩

It certainly wasn’t the original workout plan. We busted out the agility ladder and we got a little cardio in…..and many giggles 🤭

If you ever find yourself in a similar scenario just remember that a little bit of physical activity beats no activity at all ✅

Added bonus if your toddler asks when your next workout class will be 🥹

Home stretch for baby #2 pregnancy!!

3rd Trimester Circuit 🏋🏼‍♀️

2-4 Sets

🎯 TRX Inverted Rows x 12
🎯 Lateral Lunges x 10/10
🎯Half Kneeling Single Arm Curl to Press x 10/10
🎯Banded Pull Apart x 12

Client Spotlight: Dr. Tony Hampton!!!

Here is a video showing an insider view of his workout. Read his story below.

"I started training with Carly about 10 months ago—August will make a full year—and I’m incredibly grateful to my neighbor Ray Barbosa for pointing me in her direction. Her gym is just a few blocks from my home, which makes staying committed much easier, but honestly, it’s Carly herself who’s kept me going. As a metabolic health doc, I’ve always understood the importance of exercise, but consistency was my Achilles’ heel. I’d go hard for two or three months, then life would throw me off course. What appealed to me about investing in a trainer was accountability—I honor my commitments, and once I locked in those twice-a-week sessions, I stuck with them. And more importantly, even though I understand the body deeply as a physician, I knew I needed someone who had expertise in movement and training. Carly fills in the blind spots and guides me in ways I couldn’t do alone.

What I love most is that she introduces me to movements I’ve never done—or even heard of. It keeps things fresh, challenging, and fun. Plus, she’s easy to talk to, which turns our workouts into something more than just physical training. Sometimes, a good conversation with her is like having music in your ears during a run—it helps you push through and makes the effort feel lighter. Over time, she’s tracked my progress closely, noticing the milestones I didn’t always see—heavier weights, better endurance, more confidence. And that kind of attention helps me see how far I’ve come.

Since training with Carly, everything I do has become easier—from jogging after a weekend workout to climbing stairs at my clinic. I have more energy for my patients, more presence with my wife, and more strength to show up as a father to my sons. Now that my nutrition is dialed in, my sleep and stress are better managed, and my workouts are finally consistent, I feel like I’ve unlocked a whole new level of wellness. Working with Carly has been a game-changer, and I’m truly grateful for this partnership. Here’s to continuing the journey—and becoming even stronger from the inside out."

SUPER SETS!?!?

Do tell, what are they?

A super set would be two exercises paired back to back. For this scenario, I chose an upper body exercise paired with a lower body exercise. I threw in a few standing cat/cows to loosen up the ole back.

These are two exercises that I was able to safely do in my second trimester of pregnancy 🤰🏼

3 x 10 Each
-Single Arm DB Chest Press (20 lbs)
-Goblet Reverse Lunges (20 lbs)