Train with Tina K

Tina Kowalski is a certified personal trainer though ACE and AAAI-ISMA. This page will share training opportunities and programs by Tina.

Operating as usual


With the pandemic and the challenges it has presented to small group training, I will be offering JUMPSTART virtual for a four week session in January! If you are ready to toss those holiday cookies; shed some unhealthy fat; get your body moving and increase your daily calorie burn all with a team of support from your home....then join me in starting the year off right with January JUMPSTART!

* Daily guidance and coaching
* Virtual workouts 3 times per week
* Program calendar provided for each day of the challenge.
* Private Facebook accountability group for support
* Starting January 8th with a kick off meeting.
* Access to zoom and some basic exercise equipment needed
* Fee applies. Message me if interested for details.


2019 will mark my 15th year at Paramount!! It has been such an awesome journey of growth, friendship and kick butt classes. How can I help you in 2019? I’m getting some ideas together for new small group training opportunities(a Women’s barbell class called STRONG Girl! πŸ’ͺ) and Movie/Sing Spin classes 🎀 🎢). Comment below ideas or thoughts and we will consider them. Join our awesome staff at Paramount as we prepare to bring the best workouts your way in 2019. Together we can meet and destroy your goals!! Let’s do it! We’re open Jan 1 from 8am- Noon. πŸ₯³


If you’re looking for a program that will help get you started on a healthy, safe weight loss journey, then check out Jump Start! Registration is Sunday from 1-3pm and the program begins Tuesday night. It will run through mid-December. Classes are at Paramount Sports Complex. πŸ‘πŸ’—πŸ’ͺ. There are 2 openings left. Message me for more details.


A few more spots are available in this 6 week program at PSC! Message me for additional details. πŸ’ͺ



Details below....



Grow and protect your brain with exercise πŸ’—πŸ‘πŸ’ͺ. Love it for so many reasons! Get β€˜er done πŸƒπŸ»β€β™€οΈ

These are the long-term benefits of regular exercise for your brain.

Watch the full TED Talk here:



I have been sweating with this girl for over 10 years! πŸ˜… I could not be more proud of her. She literally worked her butt off and lost 25lbs since July 4! She looks great, feels great and her happy factor is through the gym roof! Congratulations my dear friend and sidekick Kim Dembrowski


One Lovely Life

Yum! These look delish! πŸ₯₯ πŸ‘ πŸ‰

Lime in the Coconut Popsicles - These creamy coconut lime popsicles are such a tasty paleo or vegan treat! Just 3 ingredients and naturally sweetened, these are creamy, dreamy & delicious. Yum!



I had a fantastic β€˜Boot Camp’ filled day at Cedar Crest Middle School. Thank you Lynn Norris Lechleitner for including us in the Diamond Dash event. 😊


PSC fitness challenge πŸ‘πŸ‘ŸπŸ’ͺ

Join us in our next fitness challenge....


In The Know

This is worth the share!! So. Stinkin’. Funny!! 😁

I don't even have someone to workout with me... Via 9GAG

Thanks Adley


This April marks TWO YEARS of training with Rollin πŸ‘πŸ‘πŸ’ͺ. He will turn 90 in July πŸ€—πŸŽ‰πŸŽ. He sure is a pleasure to work with. He always has a smile and a great story. One of my favorites to hear is how he helped build the Hershey Kiss Tower (he was a crane operator and had the job of assembling the pieces of the tower and setting them into place🍫). He’s got a ready and willing to work attitude at each and every session. Yes, his shoulder aches every now and then and his legs are wobbly some days, but it doesn’t stop him. He shows up! If you think it’s too late for you to begin an exercise program, it’s not! Your time is RIGHT NOW. I can guarantee you, if you come to Paramount you will be treated with the best care and given motivation and encouragement to reach your goals. We become your partner in solving your β€˜exercise puzzle’.

Rollin, you are such an inspiration and a joy to be around! Next time you see him in the gym, tell him he’s doing a great job! πŸ‘



Looks awesome!

Here are meatless ways to meal prep food for your ENTIRE DAY! ✨


Hope everyone had a great day πŸ’ͺ


Many blessings and healthy bodies in 2018! πŸ’ͺπŸ’•πŸ‹πŸΌβ€β™‚οΈ


🎢 On the day after Christmas, my fitness Trainer gave to me.....a 30 day challenge to set me cookie-calorie free!!! 🎢

Who’s in for a 30 day β€˜GET MOVING, GET FOCUSED & FIT challenge?!’

30 minutes of exercise every day for 30 consistent days starting January 1, 2018!

Participate from anywhere- at home, your local gym, community exercise group. (Paramount Sports Complex is the main hub and will be hosting a challenge group for the 30 Days! Join us there for classes galore!).

Your daily responsibilities- workout and log your exercise time on our private group page. Yes! You must post Every. Single. Day.

Receive daily motivation on our page.

Prizes at the end of the 30 Days: Personal training sessions by Paramount trainers, free fitness membership and other prizes to be announced.

Comment below β€˜Heck ya, I’m in!’ to start the New Year off right. πŸ’ͺπŸƒπŸ»β€β™€οΈπŸ‘


Merry Christmas everyone! Such a beautiful, blessed day ❀️.


πŸ’•πŸŽƒπŸ’•πŸŽƒ. Happy Halloween!


Had some Halloween fun in classes and sessions today! πŸŽƒ


Announcing another Jump Start Session at Paramount Sports Complex πŸ’ͺ

10 - one hour small group training sessions - workouts are held all throughout the fitness center, including strength and cardio equipment, indoor cycling, boot camp, kickboxing and more!

A 6 week workout calendar to keep you on track from November 2-December 16

Private page with daily posts on nutrition and training


Support from your teammates to keep you going!


Session dates are:
Thursday, Nov 2 at 7pm
Wednesday, Nov 8 at 7pm
Saturday, Nov 18 at 9:30am
Tuesday, Nov 21 at 7pm
Tuesday, Nov 28 at 7pm
Saturday, Dec 2 at 9:30am
Tuesday, Dec 5 at 7pm
Saturday, Dec 9 at 9:30am
Tuesday, Dec 12 at 7pm
Saturday, Dec 16 at 9:30am

$120 to join. Discount given on repeat Jump Start members.

Message me with interest. Limited space available!!


It's not a job, it's a pleasure!! :-) What are your workout plans for Monday? Share them below and inspire someone today!


THIS GUY right here just turned 89! πŸŽ‰ I cannot tell you how much he brightens my day in the gym 😊! His attitude is positive. He always shows up. He never ever gives up. He is strong willed. It is woven into every ounce of his being. He worked hard from a very young age helping his father with his concrete business and then took on a career as a crane operator. He was one of the best! Set the Hersheypark kissing tower into place!! He spent 4 months in a hospital with a blood infection at the age of 87 and they didn't know if he would make it.

He did! He recovered and has been coming in for sessions for over a year and 3 months. So if you're ever doubting yourself or thinking I'm too tired, too old, too out of shape to be in a gym....take on Rollin's awesome attitude and no matter what show positive....and never ever give up! Awesome things are waiting for you 😊. Let's give him some Happy Birthday wishes and encouragement below, I'd love to share them with him. πŸŽ‚. #rollinrocks. #belikerollin #makesmesmile😊


It's time for Summer Boot Camp with that crazy mascot Watermelon Willie!!!

Join us at Paramount Sports Complex for this challenging circuit style workout incorporating battle ropes, TRX suspension trainers, kettle bells, slam balls, medicine balls, hurdles, weighted sled, tires and much more! $8 per class. You must pre-register! Message me today to reserve a spot!

Saturday, July 22 at 8am
Friday, July 28 at 5:30pm
Saturday, August 5 at 8am
Friday, August 18 at 5:30pm
Saturday, August 26 at 8am


Well hello sweetness!! β˜€οΈ After the sun and blue skies showed up today for the first time in more than a week, I set out on a mission to spend as much time as possible outside. I did a workout under the blue skies then took a long relaxing walk to enjoy the sun and scenery! πŸŒ³πŸŒ·πŸ¦‹ It felt so good. My how we need the sun and blue skies!!! Did you notice how your mood improved today? πŸ˜ƒ How much more motivated you felt? πŸ‹ It really makes you appreciate the little 'big' things like the sun and blue skies. I find myself moving through my days much too quickly. πŸš€ Too scheduled to relax, take a breath and enjoy these simple things. Anyone else feel this way? I certainly want to change that and summer brings a great opportunity to do it. I'd like to create an appreciation page over summer where participants can share daily messages of gratitude, appreciation, inspiring photos, music and stories. I'd also like to organize some nature walks and workouts too. πŸ’• Food for your sweet soul πŸ€— If you are interested in participating leave a comment below.


Summer is coming!!!!!!!! Don't panic. Get bathing suit ready at Boot Camp. πŸ’ͺTomorrow morning, 8am at my favorite place to workout- PSC! Space available. Message if interested.


PSC is closed Sunday for Easter. Join me Monday morning at 9am and 12:15pm for post Easter cycling workouts!! Have a wonderful Easter holiday!!


Preparations for another round of Jump Start at PSC....done! Members of this program will receive a full 4 week program to help them get started on their fitness journey! We meet twice a week for sessions, make contact daily through a private page and learn all types of fitness formats like gym machines, indoor cycling, HITT Training, Boot Camp, strength training and more! An emphasis is also put on techniques to reduce stress and proper fuel and hydration for your body. Interested in a future session? Send me a PM.


This program began about 7 years ago and is still being offered today at PSC! We began a new session on March 6th, but it's not too late to join. Message if interested.


Boot Camp is coming! Interested?Reserve a date today!


Spring into fitness πŸŒ·πŸƒπŸ»πŸ‹πŸ»β€β™€οΈ!!! The time to start is right now. No more waiting for the perfect more putting it off. I will coach you each and every day of this 4 week Jump Start program that is being offered at Paramount! Message if interested.


It's time!


Paramount Sports Complex

If you don't have plans Friday night, swing by Paramount for our awesome Heart Event! Check out the raffle prizes, which will be on sale starting tomorrow morning. A full event agenda is available on PSC's FB page. Let's Party!

Below is a list of raffle prizes for Friday nights Heart Event! We will begin selling raffle tickets at the front desk Thursday morning at 9am. Tickets are 1 for $1 and 10 for $5. All proceeds benefit the Women's Go RED program for women's heart health. Winners will be notified following the event, Friday night at 8:30-pm (no need to be present to win). Our fun night of fitness and heart education begins Friday at 5:45pm! Hope you join us!

(2) $25 Gift Certificates to Lisa's Cafe

LoyalSock Soaps Basket of Organic handmade products
-Loyalsock Soaps uses all natural and organic oils and ingredients.

Paramoumt Sports Complex:
(2) Free one month of fitness
(1) Rock Wall Climbing pass for two to open climb
(1) Ninja Warrior Open Gym pass for two
(1) KidMazium punch card for 5 free visits

(1) Hour Personal Training Session with Tina Kowalski plus a body composition analysis and fitness calendars

Spring Gardening Kit
Includes: 8 veggie Seed packs, 4 flower seed packs, a bag of soil, seed starter container and gardening gloves

Primerica Complimentary Financial Needs Analysis
Donated by Kristin Nunes (570) 789-1165

Tastefully Simple Bag of delicious products

(5) Subway 6” subs

(1) Origami Owl Rose Gold Heart Bracelet ($84 retail value)

(2) $25 Gulien's Massage and Salt Room Gift Certificates


Share what's in your heart with the people you love! Happy Valentine's Day everyone πŸ’•


The Truth About Cancer

Good information in this article. Research before you shop!

8 Cancer-Causing and Toxic Foods You Need to Stop Eating


Tip Hero

Awesome smoothie recipes for your Monday-Friday!

Make it a brighter week ahead!

Videos (show all)

Had some Halloween fun in classes and sessions today!  πŸŽƒ




Palmyra, PA

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 8pm
Saturday 7am - 2pm
Sunday 8am - 2pm
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