Fire Fitness LLC

Are you having pain, tightness, limited mobility, persistent spasms?? Book a recovery PT session with Jami!

Jami Swedick is a doctor of Physical therapy and skilled in helping all types of clients treat stubborn injuries, recover quicker from their hard workouts, and prevent injuries.

Offering one on one individualized recovery sessions $75 for 30 minute sessions: Including full musculoskeletal assessment, education, and treatment.

Education on the importance of recovery and how to increase your performance and fitness results as well as preventing injuries!

Treatments include: Cupping, Dry needling, soft tissue massage, and myofascial release techniques.

Text Jami 518-429-1167 or click the link in bio to book your session!

Saturday Sweat 🔥

Save this WOD and SHARE with your workout partner! 😎💪🏼

10 ROUNDS
40 MIN CAP

Alternating movements

5 devil press
15/12 cal ski
50’ DB front rack walking lunge
10 burpee pull ups
60 double unders / 100 singles

Let’s talk about the BASICS.

Some of y’all aren’t gonna want to hear this but the reality is, it’s EXTREMELY SIMPLE for you to achieve your aesthetic goals.

Simple, but obviously that doesn’t mean it’s easy.

Right now, today, if you committed to:

-getting 8 hours of good quality sleep every night
-drinking at least 100 oz of water every day
-eating 1g of protein per lb of your IDEAL body weight
-WALKED at least 10,000 steps every day
-And cut out all of the extra s**t you eat thats NOT a part of your regular balanced meals…

You would begin to see results, and quickly.

The reality is that these small habits, when executed CONSISTENTLY without compromise, lead to HUGE changes.

Bonus points (and faster, better results) for resistance training at least 3 times a week, and cutting out alcohol.

Sorry not sorry 🙂

On this weeks menu: Mozzarella burgers with smashed potatoes and roasted red peppers 🌶️🤤

Clients often claim they’re too busy or eating healthy is too expensive, we disagree. This took an hour to prepare and costs around $9/meal. Dining out all week could cost you $100’s and add unnecessary calories.

If you’re genuinely busy, consider a meal prep service. Yes it costs money, but it’s an investment to your health and most likely isn’t as expensive as your bar tab over the weekend 😉 *shots fired*

’s February schedule:

🩷 Sunday February 11th @ 11am
🩷 Sunday February 25th @ 11am

Link in bio for more details & to register

PSA 📢 Don’t let your gym goals take a break just because it’s the weekend.

Consistency is 🔑

Keep going! 💪

Jumping into the new week like…

Saturday Sweat 🔥

Save this WOD and SHARE with your workout partner! 😎💪🏼

EMOM 15

Min 1: hang power cleans 155/105
Min 2: 15 ghd sit-ups
Min 3: 8 burpee pull-ups

We would love your feedback! ❤️

Whether it’s about your gym experience or you’d like to give a shoutout to your trainer, we’d love to hear! 💪

Click the 🔗 in our bio

Congratulations to , one of our dedicated Fire Fitness members, on successfully conquering Mount Kilimanjaro! Six months of training, hard work, and consistency have truly paid off, showcasing an incredible achievement! ❤️💪🔥

Saturday Sweat 🔥

Save this WOD and SHARE with your workout partner! 😎💪🏼

Every 4:00x5
500m bikerg
200m row
200m ski

We hope everyone’s new year is off to strong start 💪

BOXING tonight @ 7:30pm with 🥊

A few reminders to all the new gym-goers…

• There is no room for judgment in this gym, only room for growth and encouragement

•Step into the gym with confidence; everyone's too focused on their own gains

•We were all beginners at one point

•Don’t over complicate things. Focus on getting 1% better every day.

With that being said…

LET’S 👏GET 👏 THESE 👏GAINZ! 😎

Saturday Sweat 🔥

Save this WOD and SHARE with your workout partner! 😎💪🏼

40 min AMRAP

30/24 cal assault bike
40 alternating DB sn**ch
500m ski
30 box jumps
500m row
20 T2B

As the new year approaches, the familiar mantra of 'New year, new me!' resonates with many. While the excitement for change and resolutions is natural, it's essential to approach these aspirations with a realistic mindset 🧠

For example…

Realistic Goal:
To gradually increase my weekly gym attendance from twice a week to three times a week over the next three months, focusing on a mix of cardio and strength training.

Unrealistic Goal:
To achieve a perfect, sculpted physique in one month by going to the gym for intense workouts every day.

In the realistic goal, the individual acknowledges their current routine and sets a achievable target of increasing gym visits gradually. This goal is specific, measurable, and considers a reasonable timeframe 📈

On the other hand, the unrealistic goal sets an impractical expectation for rapid and drastic physical transformation without considering the individual's current habits or the body's need for recovery. Such goals can lead to burnout, potential injury, and disappointment when not achieved within the short timeframe👎

Here’s to setting realistic goals for 2024! 💪

Remember, there's no need to feel guilty about indulging during the holidays; it's important to prioritize balance over strict restrictions for a healthier mindset 🫶

…now get your butt back to the gym 😉

Merry Christmas🎄❤️

Boxing TONIGHT @ 7:30 pm with 🥊

🚨ATTENTION 🚨

IGNITE classes are CANCELLED…

❌ Wednesday Dec 20th @ 6pm
❌ Saturday Dec 23rd @ 9:30 am
❌ Wednesday Dec 27th @ 6pm
❌ Saturday Dec 30th @ 9:30 am

CLASSES WILL RESUME JANUARY 2024!❤️

"Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be. Success is the product of daily habits—not once-in-a-lifetime transformations."

-

Mark your calendars! 📆

IGNITE - Wednesday Dec 13th @ 6:00 pm

BOXING - Wednesday Dec 13th @ 7:30 pm

SCULPT - Thursday Dec 14th @ 7:00 pm

IGNITE - Saturday Dec 16th @ 9:30 am

Link in bio to sign up!

Saturday Sweat 🔥

Save this WOD and SHARE with your workout partner! 😎💪🏼

Teams of 2
40 min AMRAP

50/40 cal echo bike
40 box jump overs
30 deadlifts 185/135
20 lateral burpees
100 double unders

WEDNESDAY SCHEDULE 💪

🔥IGNITE @ 6 pm with AJ

🥊BOXING @ 7:30 pm with Kay

Happy Monday! 😎💪

Saturday Sweat 🔥

Save this WOD and SHARE with your workout partner! 😎💪🏼

Teams of 2
40 min AMRAP

100’ single arm dumbbell over head walking lunge
30/24 cal echo bike
40 alternating DB sn**ch
30 burpee box jump overs

Did you know…

Regular exercise can enhance mental health by reducing stress, improving mood through the release of endorphins, promoting better sleep, boosting self-esteem, and providing a healthy outlet for managing anxiety and depression

IGNITE tonight at 6pm! 😎

Saturday Sweat 🔥

Save this WOD and SHARE with your workout partner! 😎💪🏼

Teams of 2

40 min AMRAP

50/40 cal echo bike
100 alternating jumping lunges
1,000m row
100 wallballs

Happy Thanksgiving 🦃🍁