Strength Fitness

I used to think skipping food before a workout was discipline. It’s not. It’s just expensive and your muscle tissue is what’s paying for it.
Coffee before water. Training on empty. First meal at 10:30am. That whole routine is actively working against fat loss, energy, and hormonal balance. Especially for women.
Your body needs fuel to perform, recover, and actually change.
So quick check-in: are you eating before you train? And if so, what’s your go-to? Drop it below, I’m genuinely curious.

We’ve got some spots available for our Open House Social! Be sure to sign up using the link so we know you are coming! Saturday, June 13 at 9am.

If nothing else, come and get a workout in before you start the rest of your day. Meet new people and if you have time, stay for coffee and snacks.

We are opening our doors to members and their friends, nonmembers who want to start living a fitter, healthier life and anyone who was a past member, this is the perfect chance to start back up again.

Registration Link in our Bio or DM us here! *** If you’re ready to try us out now, find our Free Intro link in our bio. We can’t wait to meet you!

3 Spots left for the 9am Spin tomorrow! Grab yours now!!

Fitness trackers can be a wonderful thing for accountability. If you set yours up properly, you can set and track goals, trends and find patterns in your behavior. This kind of data can definitely work in your favor in you want to keep your health at the forefront of your mind and who doesn’t want that?!

When I first got a fitness tracker, it was a watch that doubled as a heart rate monitor. I used to set goals on heart rate during my runs and workouts.

A few years later, I said I need a new watch for tracking heart rate only. That didn’t exist now that they all evolved since my first watch. So I settled on the newest Polar and LOVED that I could track my steps and set it up to connect with the Spin bike and that it came with a band I strapped around my chest for better accuracy.

After that, I upgraded my Polar again, the band as well. I used it during my pregnancies when all the gyms closed and I got a Peloton. It was just as good as the last one.

My latest fitness tracker is the Whoop band and I cannot say enough about it. I went from only wanting to track my heart rate to now tracking my recovery status each day, my total caloric output. It will know if I am working out and will start to track it. Then I can go back and adjust as necessary for the workout and timing. It even alerts me to when I need to start winding down for bed and when I should be asleep. It tracks my sleep and how well I slept. It tracks my HRV and RHR to give me as accurate as possible data on my recoveries. My next upgrade will be to get an armband for even better data on my workouts.

If you are someone who can become accountable to a computer then invest in a fitness tracker. It can really be a game changer for how you perform in all areas.

Some days you’ll leave here feeling unstoppable.
Other days you’ll go light, cut it close on the clock, and wonder if it even counted.
It counted.
Showing up on your worst days might actually matter more than crushing it on your best ones. Don’t let “not feeling it” be the reason you skip it.

So many of our members tell me, “Strength Fitness has changed my life.” I was even told I should post those words on our wall somewhere.

We’ve had people who thought like Leslie used to (pictured above), that it isn’t possible to get back to the fittest version of herself, but it is!

Silvia says, “I am in the best shape of my life. I never thought I would say that in my 50’s!”

Claudia, “I used to muscle through my exercises, but I found that the Strength Fitness programming has allowed me to become stronger than before by paying attention to my body and what I am asking it to do during each exercise.”

Chelsea, “Being healthy and making healthy choices isn’t a task anymore. It’s just how I live my life now and I am so grateful for that.”

Liz, “I’ve had hip pain for years and thought I’d never be able to run again. Now I’m running and training for a half marathon!”

The opportunity to learn more is on Saturday, June 13 at 9am. Registration link in our bio. Space is limited to 20 people. *** If you’re ready to try us out now, find our Free Intro link in our bio. We can’t wait to meet you!

Fitness does not have to happen at the gym. It might be that you can’t afford to join now, but you still want to get fit and foster a healthy lifestyle. Here are some tips on how to do that on a budget:

Use the outdoors to your advantage and go to a playground.

Run/walk there if you can or park far enough away to do so. When you get there, use the bar to practice chin-ups, use the benches to do tricep dips then do some push-ups and crunches. Run back home or to your car.

Make that a 3x a week routine.

Shop on the perimeter of the grocery store. This is where all the fresh, whole foods live. Don’t worry about organic right now. Just worry about making meals at home and not eating junk food.

Limit yourself to take out or drive thru to 1-2x a week and stick to it.

Replace every drink with water. Get seltzer water or flavored water without any sugar.

Practice a bedtime routine. Go to bed within the same 30 minutes every night.

Start a gratitude journal.

You don’t need to join a gym to live a healthy lifestyle.

You can get a dopamine hit from a notification on your phone.
Or you can get one from hitting a new PR, pushing past what you thought you had left, and walking out of here knowing you earned it.
Both feel good. Only one changes you.

Members, you’ve been part of this community. Your life has changed as a result of your commitment. June 13th is your chance to give someone you care about a morning that might change things for them.

Invite someone who you know would benefit from a morning spent breaking a sweat and spending time with others who prioritize their fitness. There is no commitment other than to show up and see what happens. *** If you’re ready to try us out now, find our Free Intro link in our bio. We can’t wait to meet you!

At Strength Fitness, we offer programming for both strength and cardio. I knew when I started this whole journey running classes out of the Ramona MMA gym that if and when I got amy own space, I would want to coach TRX and Spin.

An exercise program is not complete without both strength and cardio.

We need to be intentional about building and maintaining muscle because as we age, we naturally lose our muscle. Muscle burns more calories than fat. This is why people think “I am getting older and my metabolism has slowed down. That is why I am gaining weight.” But it’s more nuanced than that. It’s because you are losing muscle that your body is changing and it feels like your metabolism is slowing down. So what can we do?! We can do more things to build and maintain more muscle. Enter our Strength classes.

As we get older, our heart health becomes more important. We are getting bloodwork done to check all the numbers. Cardio helps keep you healthy by strengthening your heart and lungs, improving circulation, supporting blood sugar control and reducing the risk of chronic disease. It also boosts energy, endurance, mood and overall quality of life. Enter our Spin classes.

Strength Fitness is more than just workout classes. Everything we do is intentional and we want to offer Ramona the opportunity to be part of a community that values all aspects of fitness.