Category Archives: Uncategorized

Got Protein?

 “The only time to eat diet food is while you’re waiting for the steak to cook”~ Julia Child “So if I can’t eat this and I can’t eat that, what the HELL am I supposed to eat???” This USED to … Continue reading

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Client Profile of the Month: Meet Tom

As a female coach and gym owner, I attract a lot of women to my place and I put a great deal of emphasis on getting stronger, feeling better and most importantly, building self-confidence. I spend a great deal of … Continue reading

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It’s finally here!!!! The 3rd Annual Charm City Strongwoman Contest!

It’s here ladies!  The 3rd Annual Charm City Strongwoman Contest! Whoo-hoo! We had such a blast last year, and we know that this year’s contest will be bigger and better than last year’s!!! The contest will take place on Sunday, … Continue reading

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Ladies, What is YOUR Goal?

8. Look at your goals. Look at your behavior. Does your behavior match your goals? – See more at: http://www.tonygentilcore.com/blog/dan-john-quoteable-quotes/#sthash.RsH9Zjbd.dp “Look at your goals. Look at your behavior. Does your behavior match your goals?” Dan John Dan John is a … Continue reading

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Pre and Post Workout Nutrition: What do you eat???

“Average people: Focus on food quality & quantity Remember: if you’re exercising for general health and fitness; if your goals are more modest; and/or you don’t have unique physiological needs… …then you probably don’t need any particular workout nutrition strategies.” … Continue reading

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It’s only a number.

“It can be an effective tool,” said Jennifer Linde, an associate professor of epidemiology at the University of Minnesota Twin Cities, in Minneapolis. “It gives you feedback every day, and you can coach people to look at the number as … Continue reading

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Second Personal Defense Readiness™ Seminar with Steve Wakefoose

We are very excited to announce our second Personal Defense Readiness™ with Steve Wakefoose of CrossFit West Chester in Pennsylvania on Sunday, April 6, 2014. This  self-defense seminar is based on Tony Blauer’s S.P.E.A.R System and Personal Defense Readiness program. … Continue reading

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A New Year means New Beginnings

“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.”- Edith Lovejoy Pierce New beginnings. Isn’t that what the … Continue reading

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Think you are too old to start getting strong? Think again.

You can’t help getting older, but you don’t have to get old. George Burns Read more at http://www.brainyquote.com/quotes/keywords/getting_older.html#8ib2iLIg2Q9vuhK3.99    You can’t help getting older, but you don’t have to get old.  George Burns About two weeks ago, on a calm … Continue reading

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Lifting weights is only for boys…..NOT!!!!

About two months ago, I received an email from a strength coach I know who was doing a presentation at his gym in Boston (okay, his name is Tony Gentilcore and it’s Cressey Performance, okay?) He had a “quick” question. … Continue reading

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