Strong Nation with Lanae Bump
STRONG Nation™ combines body weight, muscle conditioning, cardio and plyometric training moves syn
04/12/2023
Don’t wait for January and certainly don’t wait to be “ready”!!! You are capable of amazing things.
This week in STRONG:
Mon @ 5:45pm zoom
Wed no class 🦃 🥧 🍁
*message to get zoom link!*
STRONG Nation tomorrow at 5:45pm est!
This workout will help improve your coordination, left right brain connection, cardiovascular health, and muscle condition all while doing a fast paced workout that will make you say “How is it over already?!”
06/11/2023
November Schedule for STRONG! Grab your besties and I’ll see you at your mats!
Virtual- Mondays at 5:45pm EST
🔥11/6
🔥11/13
🔥11/20
🔥11/27
Kaliseum - Wednesdays at 6pm EST
🔥11/15
🔥11/29
Mondays at 5:45pm virtually!! If you want to join us, send me a message or comment for the Zoom link.
NEW QUAD 2 & 3 TONIGHT!!!
18/09/2023
Workouts are better when you have a crew who will celebrate you! If you want a crew, join us for STRONG Nation!
5:45pm Mondays over Zoom!
Message or comment to sign up
14/08/2023
Hydrate up for tonight’s burner at 5:45pm over Zoom for STRONG 45!
Never miss a Monday!
Sign up via message or comment!
STRONG Nation over Zoom tonight at 5:45pm
Get yourself logged in! Message me for link ;)
11/12/2022
Last class before 2023 is tomorrow (Monday) at 5:45pm! 🎄🥂
Make sure to sign-up asap! 😘 Dress in Red and white!
05/12/2022
I've had more than my fill of caffeine today, must mean I'm ready for class tonight! Who is coming? Sign-up by 5pm!
5:45pm at TC Nourish. $10 cash or Venmo
Thoughts about doing a January Challenge or accountability group? 🧐 Interest?
Happy Halloween!
No class tonight. Back for class on Wednesday at the Kaliseum 6pm! 😘
24/10/2022
Happy Monday!
This week: Monday TC Nourish 5:45pm, Wednesday 6pm Kaliseum
Comment to sign-up! :*
17/10/2022
Who is coming to Nourish tonight for STRONG Nation at 5:45pm?! Grab a buddy!
10/10/2022
No classes this week.. My body is asking for a break. Be back next week!!! Recover well, friends!
03/10/2022
It’s a great day to MOVE!
Strong Nation tonight at 5:45pm at TC Nourish
Wednesday at 6pm at the Kaliseum
Comment below if you are coming and what is your favorite stretch post class 💪🏽
Tonight is another great day for STRONG Nation with Lanae Bump at TC Nourish! 5:45pm
Pre-sign up $10
Drop in $15 if space available
Message / comment to sign up!
STRONG Nation today!
If you are around the Kalkaska area tonight, come see me for class at the Kaliseum Recreation Complex 6pm!
If you are in the TC area, go to my girl Kelsey at TC Nourish 6pm!
How is everyone feeling after our FIRST in house class?
🥳 Announcement time!!!!!! *This is about to be long but well worth the read*
☝️ Starting Monday the 12th, you will have the option to take class with me IN PERSON or virtually! I will be offering Mondays at 5:45pm at Nourish TC in Kids Creak Plaza (across from Meijer). If you don't live in town or prefer to workout at home, you can still take class virtually. Tanya and Kelsey will also be teaching classes. Our schedule and an open house announcement will be coming out soon.
✌️ Starting THIS WEEK, I will be offering Personal Coaching Strong Nation classes!!! These classes are essentially the Strong Nation's version of personal training! Ideal for anyone wanting to improve specific skills, want work on form, or just prefer the privacy of 1:1 or small group classes! If you are coming off of an injury, pregnancy, new to fitness, have taken a while off, need times that are more flexible for class but don't want a pre-recorded class, or need more of a challenge (plus a million other reasons to try), this is for YOU! I am opening this program up to virtual or in-person appointments. We can go where ever you want to be! (In personal available for TC only, Kalkaska 1 appointment available open after 4 and before 6 on Wednesdays unless other arrangements are made). I will have limited slots available so grab them while you can!!! Message me for details and letting me know you are interested!
🥰 So happy to be back into the regularity of fall and all that its consistency brings! It's the season of work for us! 💪🏽 Comment "Fall 2022 Gains" if you are ready for this!
05/09/2022
We had so much fun in the sun today! Perfect weather, great people, and a sweaty workout! Thanks to all to took time out of your holiday to spend it with us!!
02/09/2022
🤫🤫🤫
Something REALLY cool is about to happen this fall… 🫣😜
01/09/2022
📢 Hey YOU! 🫵🏽
‼️SPECIAL IN PERSON CLASS‼️
Labor Day STRONG Nation will be at 10:30am at Silver Lake Park in TC if weather permits!!! ☀️
Tag ya friends, tag ya neighbors, tag ya friends!
💥Who is coming?!
$10 - cash or Venmo
*no Mon pm class*
29/08/2022
Grab the whole crew, tonight is virtual STRONG! 5:45pm. Comment “YES” if you are coming!
27/08/2022
Thank you so much to everyone who came out to support STRONG Nation in Traverse City!
Special shout out to TC Nourish for providing energy and electrolytes, Brad Jones with Spot on Productions for our great stage and sound, and my momma for the photos!!
Until next year!
22/08/2022
STRONG Nation this week:
🔥Mon 5:45pm-6:30pm Zoom
🔥Wed 6pm-6:45pm Kaliseum
‼️Sat 9am-10:30am 🫶🏽 Open Space Event‼️
Which classes are you going to crush?! 👇🏽👇🏽
15/08/2022
SYNC | Summit 22
So incredibly honored and blessed to be able to attend SYNC Summit. I feel so privileged to have trained with the world’s best instructors. I feel even more thankful to have been able to meet these incredible athletes and leaders. 🙏🏽 Thank you MTs and STs. You are changing the world!!
09/08/2022
Exciting news: I am off to Orlando this week for the STRONG Nation Summit!!!
Bad news: No STRONG Nation classes until next Wednesday.
Great news: I am bring back all the information, techniques, and skills learned from the summit and giving it to YOU once I am back!!
Best news: Watch out for our annual STRONG Nation event that is going to be held in person at the Traverse City Open Space on August 27th from 9-10:30am. Kelsey and I are both going to this conference so our event is going to be 🔥🔥🔥 and you are going to want to be there! Start telling everyone you know!
Much love! - Peace out TC!
25/07/2022
Mark your calendars for this week's STRONG classes!
Monday 5:45-6:30pm Zoom
Wednesday 6-6:45pm Kalkaska Kaliseum
Tag your workout buddies (person or fur baby)!
18/07/2022
Sweaty crew 🥵
Great job tonight 👏🏽 everyone!!! Way to put in the work with that wild Q3!
WOHO! Who is coming to class tonight?! 5:45pm!
ALL classes on this week!
5:45pm tonight Zoom
6pm Wed Kaliseum
Schedule for the next two weeks!
💥Mon 6/27 STRONG45 Zoom
❌Wed 6/29 NO STRONG45 Kaliseum
❌Mon 7/4 NO STRONG45 Zoom
💥Wed 7/6 STRONG45 Kaliseum
Have a great week everyone and hope to see you tonight!!!
20/06/2022
Hey you,
Are you coming to class tonight??? 5:45pm Zoom!
06/06/2022
✨Hello Monday!!
We have both of our normal classes this week:
👉🏽Mon 5:45pm 📍Zoom, $12
👉🏽Wed 6pm 📍Kalkaska Kaliseum, $10
Comment with your favorite summer emojis 🌞🌶🎾🏝to let me know you are coming to one or both of the classes!
No class tonight in observation of Memorial Day. Thank you to all past and present troops and their families. ❤️🤍💙
23/05/2022
23/05/2022
FINALLY a full week of classes!!!
Mon: 5:45pm STRONG45 -zoom
Wed: 6pm STRONG45 -Kaliseum
Tag a friend you are sweating with this week 😏
Happy Monday!!
No class tonight but Wednesday 6pm at the Kaliseum is ON!
10/05/2022
Meet ✨ Brody
Sorry for the inevitable pet spam coming your way 🤷🏼♀️
About STRONG Nation
Stop counting the reps. Start training to the beat. STRONG Nation™ combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.
In each class you'll burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing. STRONG Nation™ instructors change up the music and moves frequently to make sure you’re always challenged to the max.
STRONG Nation™ also has options to suit your specific goals. The original STRONG Nation™ class is a demanding hour-long session that works your entire body. It’s ideal for hitting your ultimate fitness goals — and then making new ones. STRONG 30™ packs a challenging total-body workout into 30 minutes. This efficient and focused class helps you fit fitness into any schedule.
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