Fit Studio

Fit Studio Let's get fit! https://nutritionreport.fitstudiova.com

Fit Studio was created to address a widespread problem with traditional gym memberships...and you've heard us talk about it already...we just know a one-size-fits-all approach to individual fitness isn't going to work.

If your workouts have started feeling complicated... simplify them.These 5 movement patterns cover the foundation of str...
09/25/2026

If your workouts have started feeling complicated... simplify them.

These 5 movement patterns cover the foundation of strength training:
✅ Squat
✅ Hinge
✅ Lunge
✅ Push
✅ Pull

They're the same movements you use every day—getting up from a chair, picking something up, climbing stairs, pushing a door open, or pulling something toward you.

The stronger you become at these, the stronger life feels.

Save this for your next workout, and follow us for more simple, science-backed strategies for busy individuals committed to staying strong.

Who says you can’t be the hunter and the hunted?! 😆🐆 Robyn Goodpasture
09/24/2026

Who says you can’t be the hunter and the hunted?! 😆🐆





Robyn Goodpasture

Chicken breast has a bad reputation…Healthy? Yep.High-protein? Yep.Dry and boring? Also… yep 😅But chicken isn’t the prob...
09/23/2026

Chicken breast has a bad reputation…

Healthy? Yep.
High-protein? Yep.
Dry and boring? Also… yep 😅

But chicken isn’t the problem.

How you’re cooking it might be.

That’s why I put together this FREE Chicken Breast Cheat Sheet for busy individuals.

I’m sharing 3 of my go-to methods for chicken that comes out juicy, tender, and actually worth meal prepping:
🍗 The “Walk-Away” Method
🔥 High-Heat Sheet Pan Chicken
💦 Quick Brine + Sear

Plus, I’ll show you the 3 little things that make a BIG difference between juicy chicken and the kind you need half a bottle of sauce to get through. 😂

👉 Click the link in the comment and grab your free copy!

Here's the 5-minute habit that keeps us on track during the week.Every Sunday, I open my calendar and schedule three thi...
09/21/2026

Here's the 5-minute habit that keeps us on track during the week.

Every Sunday, I open my calendar and schedule three things:
📅 My workouts
🍽️ My meals
😴 My bedtime

And then I live by it.

What gets scheduled, gets done.

What doesn't get scheduled…. doesn’t.

Try it this Sunday. Open your calendar, add your workouts, meals, and bedtime, and then live by your calendar.

Save this as your Sunday reminder and tag a friend who needs to try this too! 📅

Most of the calories you burn every day have nothing to do with your workouts.Researchers call it NEAT: non-exercise act...
09/18/2026

Most of the calories you burn every day have nothing to do with your workouts.

Researchers call it NEAT: non-exercise activity thermogenesis. It's everything you do outside of structured exercise.

Studies show it can vary by up to 2,000 calories per day between two people of similar size.

That's why two people can follow the same plan and get different results. And why someone who works out hard but is sedentary the rest of the day can still feel stalled in their progress.

The fix: start looking for opportunities to move more throughout your day.

✅ Take the stairs
✅ Add a daily walk
✅ Stand or pace during phone calls
✅ Get up and move every hour
✅ Find an active hobby instead of watching TV

The benefits go way beyond fat loss. More daily movement means better blood sugar, stronger immunity, better mood, better bone density, and one of the strongest predictors of healthy aging.
Nutshell: move more during your workouts AND all day long.

Want more tips for busy individuals trying to shed hormonal weight gain? Follow us for more, and share this post with a friend!

If your chicken breast needs to be DROWNED in sauce to taste good… 😅I made you a cheat sheet.🍗 3 no-fail cooking methods...
09/16/2026

If your chicken breast needs to be DROWNED in sauce to taste good… 😅

I made you a cheat sheet.

🍗 3 no-fail cooking methods
🔥 Juicy, flavorful chicken
🥗 Easy meal-prep ideas

👉 Click the link in the comment to download!

If you’re a busy individual who wants to lose a few pounds and get your energy back... but you are waiting for your moti...
09/14/2026

If you’re a busy individual who wants to lose a few pounds and get your energy back... but you are waiting for your motivation to kick in …

Motivation usually doesn't show up until after you take action.

Sometimes it takes a while for your brain to catch up to your body.

The next time you're waiting to feel ready, just start… and see what happens!

Save this for the next time motivation goes missing… and make sure you follow us for more strategies and tips for busy individuals juggling jobs, families, and their own self care. 💪

Twenty-five years ago today, the world changed.Today we pause to remember the nearly 3,000 lives lost on Sept. 11, 2001,...
09/11/2026

Twenty-five years ago today, the world changed.

Today we pause to remember the nearly 3,000 lives lost on Sept. 11, 2001, and to honor the first responders, survivors, and the families who carry that day with them always.

We will never forget.

Walk-Away Chicken…Do I have your attention yet!? :-)You don’t have to babysit the chicken while it’s cooking… and it com...
09/09/2026

Walk-Away Chicken…

Do I have your attention yet!? :-)

You don’t have to babysit the chicken while it’s cooking… and it comes out juicy and succulent!

🧑🍳Walk-Away Chicken
(Serves 2)

- 2 boneless, skinless chicken breasts (about 6 oz/170 g each)
- 1 tsp olive oil or butter
- Salt and pepper to taste

Pound chicken breasts to an even thickness, about ½- to ¾-inch (1.25- to 2-cm) thick.
Season both sides with salt and pepper. Heat a skillet over medium-high heat. Add oil or butter and swirl to coat.

Lower heat to medium and add chicken. Cook undisturbed for 1 minute. Flip, reduce heat to low, and cover with a tight-fitting lid. Set a timer for 10 minutes. Do not lift the lid!

After 10 minutes, turn off the heat. Leave covered for another 10 minutes. Check that the internal temperature has reached 165°F/74ºC. Rest 2 to 3 minutes, then slice.

Flavor tip: Finish with lemon juice, fresh herbs, or your favorite sauce after cooking.
Macros per serving: Calories: 185 | Protein: 35g | Fat: 4g | Carbs: 0g

Want more no-fail methods for juicy, flavorful chicken?

We just published our free Chicken Breast Cheat Sheet. It includes three of the best chicken prep methods, plus meal prep tips to make your week so much easier. You can get it right now by clicking the link in the comment!

Today we celebrate Labor Day, a day to honor the workers, builders, and everyday people whose hard work and dedication s...
09/07/2026

Today we celebrate Labor Day, a day to honor the workers, builders, and everyday people whose hard work and dedication shaped this country.

Whether you're taking a well-earned day off or squeezing in one last summer celebration with friends, we hope it's a good one.

Happy Labor Day!

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1819 Electric Road Suite E
Roanoke, VA
24018

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Wednesday 5am - 6pm
Thursday 5am - 6pm
Friday 5am - 6pm
Saturday 5am - 6pm
Sunday 5am - 6pm

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