Fork & Dumbbell Training and Meal Prep
Train at your house (online or me there), your gym or my home gym for overall physical and mental fitness. Sport specific training.
Learn to have a better relationship with food and make nutritional gains. Spartan and OCR training as well.
06/02/2021
Summer Training!
Hey all - I know how important it is to keep the kids busy during the summer. If they are looking to increase their strength, put on some muscle or just increase their over all fitness I may be able to help without breaking the bank!
Small group training (max 3)
Buddy Bffs Training (max 2)
High School students (13-18years)
Work outs
HIIT - High Intensity Interval Training.
Strength - Heavy; Low Rep. Deadlift, Squat, OHP, Rows.
Muscle endurance - all major lifts and accessory lifts at lighter weight in higher rep range.
Stability, balance and mobility. Lots of core work. Muscle mind connection. Lots of unilateral work. Focusing on the weakness of a particular muscle group(s)
Indoor and outdoor exercises will take place.
A waiver and ParQ form must be filled out.
Minimum of 6 sessions. Paid in advance. 24 hour notice to cancel or lose session
Example:
Small Group/ $50/3 = $17 an athlete per session . $17 x 6 sessions = $102 per cycle.
Buds/BFF's: $40/2 = $20 an athlete per session. $20x6 = $120 per cycle.
3 students sign up. 2 only show on the second workout. All athletes have 4 remaining.
A single session may be substituted if there is availability, but it would be an additional $10
Sessions time available:
Tuesdays : 11am and 4pm
Wednesdays: 11am
Thursdays: 11am and 4pm
Once a time slot is full it is locked. First come first serve. I may be able to add an additional time slot(s)if needed.
Individual sessions are a available (at different times) for those who need/ prefer one on one. Please Message me for pricing and or packages.
As we prepare for The Spartan @ Palmerton the ladies are Doin The Fckn Work
Gym over TV!
Training is more about being determined than motivated. If you win the battle in the kitchen, you dominate the gym - even if all you have is your own body weight to push, pull, and move!
I am determined to hit 155 and possibly 150 if I can maintain muscle mass and my mood swings don't force me to be an as***le. Lack of calories for a long period of time can do that to a person.
Let's get you on a routine that works for you! Message me if you or someone you know wants to make a small change in their life style to make big gains in health and or sports performance!
Matt Ewing putting that work in!
Matt getting in his first balance and stability workout today. Added some power and core work In There as well for
Great day to train outside Ciera getting that power in today.
Ciera Yackelkilling that tire flip!
Last 10 min of the session and 8 of them were of hell for these ladies. Transitional rest only.
Have you ordered some of the best protein ever? BOGO 50%
03/01/2021
When in a caloric deficit the most important macro is your protein. You are trying to lose fat but you will lose muscle as well. That's why protein is so very important. Yogurt is a good way to supplement - Oikos Triple Zero has been a goto for years. They now have the Oikos Pro at 20g, but this new one below is at a whopping 25!
In my search of the Oikos Pro I found this brand - Ratio - in Shop Rite
It was $1.79. It's super thick and I bet if I I put it the freezer for 45min it would be custard.
Had a light, but tasty blueberry flavor followed by the stevia aftertaste.
I would buy this again, but probably look for a sale.
I'll try the Oikos Pro tmrw
My First time using the instant Jello arms. Major core engagement and the cardio hits haaaarrrd!
02/14/2021
Have to give a shout out to Matt who started training with me about 8 weeks ago. The first few weeks we did a bunch of various workouts getting familiar with movement patterns, priming joints and tendons etc. It's been about three weeks now that he is bench pressing and this week he hit his first ever 100lb bench for a set of 5!
Mikki Ford getting her HIIT in today!
Tracking part 2. Not all numbers are correct.
Holiday discount still going! Purchase three workouts get one free! Offer ends Jan 1st
Determination over motivation!
The Be**er!
Give the gift of fitness! In celebration of the holiday season Fork & Dumbbells is now offering Fitness Check-ins! Buy 3 sessions get One free or 6 Sessions get TWO free. (Good til March 1st) Message me and I will send you the cards! First two new clients will receive a Fork & Dumbbell T-shirt (size L)
11/28/2020
High school athlete Zoey getting her 1st 80lb bench press
only missed one obstacle that day - stupid rings (multi rig)
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Pisani Movement
Maple Shade
Here you can find some information about health, wellness, and fitness. Some of it may be unconventional, but everything I share is rooted in science and is meant to be applicable ...