Core and Soul Fitness

So excited for so many new followers!

Hi 👋🏼 I figured it was time to re-introduce myself…

I’m Bernadette — but you’ll probably hear B, Bern… maybe even Burns 😄 (but never Bernie).

I’m someone who genuinely loves to move. Rock climbing, kayaking, jiu jitsu, yoga, strength training… if it involves using my body, I’m in.

I have a degree in Exercise Physiology from William Paterson, and I’ve pretty much seen every side of the fitness world — commercial gyms, corporate settings, physical therapy centers, nursing homes, working with athletes… you name it.

In October 2019, I made a big decision.
I left a full-time job that I loved — but it was also high stress, 100% commission, long hours, and a commute that kept me away from my kids more than I wanted.

So I chose different.

A few months later… COVID hit. And somehow, because I had already built a client base, I was able to pivot into virtual training before it became the norm.

And that’s really where Core and Soul was born.

I created Core and Soul for women who didn’t feel like they “fit” in typical gyms.
Women who might be dealing with injuries… or who have never worked out before… or just feel unsure walking into a fitness space.

Here’s the thing — we don’t do weight loss programs here.

We focus on getting strong so you can do life better.

That might mean:
✨ Having the stamina to walk all day on vacation
✨ Getting up off the floor with ease
✨ Doing yard work without being sore for days
✨ Climbing a ladder to hang Christmas lights
✨ Keeping up with your kids without feeling exhausted

This is real-life strength.

And beyond the workouts… this is a community.

You won’t walk in and just recognize faces.
You’ll know names. You’ll build friendships.
And if you miss a week — people will notice and check in.

Classes are small, all women, and held in a private residential studio in Swedesboro — so you never feel like just a number.

Everything is programmed so whether you come 1 day or 5 days a week, you’re always getting a purposeful, effective workout.

We offer early mornings, evenings, and even virtual options — because life is busy, and fitness should fit into it.

If haven’t tried your free week — head to the website, book your consult call, and let’s get you started 💛

April is gonna be 🔥 🔥🔥

New to Core and Soul?? Try your first week FREE!!

Head to our website - scroll to PRICING - then click *FREE 7 Day Trial*

Official sign up link - coming soon! Interested?? DM or comment below and I’ll save your spot!! This class is limited to 12 participants.

Fitness really has to be what you make it.

At this point, if you’re in your 40s (or beyond) and juggling all…the…things… you have to approach fitness in a way that actually fits your life.

For me, it means being able to physically do the things I want to do.

Would a six-pack be cool? Sure. But I don’t think that’s realistic for me right now—and honestly, that’s okay.

What I can control is how much and how often I lift.

What I can’t control? Hormones that sometimes fly off the handle and make me want half a pizza… and chocolate on top of it.

I don’t need a super strict diet that makes my head spin.

My priorities are simple:
• Adding vegetables to my meals (yes, I was that person ordering asparagus with a flatbread and a Guinness yesterday 🍻)
• “Melting” so my joints don’t feel like the Tin Man every morning
• Lifting weights so I stay strong and independent for as long as possible
• Learning Jiu Jitsu so I can defend myself if I ever need to

So let’s stop thinking it has to be all-or-nothing. You don’t need a fancy plan or a crazy diet to get where you want to go.

Just do yourself a favor—do something.

Stop blaming the kids’ schedules. Stop saying you’re too tired.

Make your next girls’ night a yoga class instead of the bar.
Go rock climbing or axe throwing for date night.
Include your kids in your workouts.

Just move your body.

And stop overthinking all the details.

I don’t know why I waited so long to try out the FREE WOMEN’s OPEN MAT at .. but I finally did it!

And what better way to celebrate International Women’s Day than with a bunch of really awesome women!

This was truly an amazing form of self care ♥️

I tend to overcomplicate things. 🙃

Personally, I love a daily motivational email with steps, goals, and checklists. 💯

But what I’m realizing is… most people do NOT — especially when it comes to FITNESS. 👎

So how about this?

Instead of my usual 21-Day Naughty & Nice Challenge starting 12/1 for $25… what if I made something super simple?

✨ One sheet. 25 days. ✨

One exercise per day.

Just check off each day and turn it in to me at the end for accountability.

Would that feel like a doable Holiday Challenge for you? 🎄💪

If you do the challenge - all I ask is that you share with friends. Because you never know who on your friend list may need some motivation - and if I could pick up just one new client from this FREE challenge.

Well… that would be just awesome - wouldn’t it?? 😊

Celebrating 6 years that Core and Soul Fitness has been in business!!

So thankful for my clients & the fact that I get to do what I love with such amazing people!!

We had perfect weather again this year - and this time I got to treat them all to a night out at The Shipyard.

Did you know that 90% of the consults that I’ve done over the past 20 years are with clients who DO NOT EAT ENOUGH!!

Women have been taught to

Eat smaller portions
Don’t eat carbs
Don’t eat before bed
…..and so many more confusion things

It leaves you feeling HUNGRY, tired and blaming everything else besides the fact that you are not eating enough!!
……..

Instead oF COUNTING CALORIES 👇

Aim for 20-30 grams of PROTEIN per meal
Include a HEALTHY FAT to keep you full & FIBER to help keep blood sugar levels low….

Repeat 3-4x per day!

Want the recipe for my VANILLA chocolate chip PROTEIN bites!! Comment below and I’ll send it to ya!