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Thoughts from our blog archives.

No Sugar Challenge is back!

Posted by: Wendy Roche on Comments Off on No Sugar Challenge is back!

At this point, it’s becoming a tradition. Again this November, we challenge you to take a break from sugar between the upcoming holidays. Help us bring some awareness, and an excuse/reason to at least pause the excessive amount of this insulin – spiking, fat-storage-causing, insanely-addictive, often-hidden, inflammation-increasing,…we could go on, but will stop there…stuff. You may not want to (opiate receptors in the brain), and you may think you should, but we know you can. Challenge accepted? (It starts Friday!)

Fall Potluck Social

Posted by: Wendy Roche on Comments Off on Fall Potluck Social

Announcing…Fall Potluck Social next month! Please join us to see our Plank friends and family in different attire than usual, ha! High fives and fist bumps are welcome. Bring a friend!

Batch Cooking Workshop

Posted by: Wendy Roche on Comments Off on Batch Cooking Workshop

Back by popular demand!  Learn the art/skill of meal planning and prepping, so you can reach your goals while eating delicious, healthy meals.  Why is this going to change your life?  It will save you time from cooking throughout the week, eliminate food waste, and prevent last-minute decision making (convenience foods).


Join us Tuesday, September 19, at 6pm!  Enroll here.

Back to School? Our Top 5 Lunch Ideas

Posted by: Kevin Martin on Comments Off on Back to School? Our Top 5 Lunch Ideas

Well, we made it through the Summer break, & now, for many of us, it’s time to get those kids back to school.  Here are our top 5 helpful lunch ideas for those of you with kiddos:

  • Try and let your kids be involved when you are choosing foods for their lunch.
  • Pre-chop veggies and fruits and keep them contained in the fridge.
  • Certain items can stay frozen and will easily thaw by lunch time.
  • Kids bento boxes make it easier for each food item to have its own space (Pinterest is a great resource for some inspiration).
  • Use cookie cutters to make your kid’s foods into fun shapes! Have fun, and get your kids involved as much as possible as you are planning ahead.

What are some of your lunch ideas?  We’d love to hear them!

Physical Therapy Meet & Greet 8/18 @ 4PM

Posted by: Kevin Martin on Comments Off on Physical Therapy Meet & Greet 8/18 @ 4PM


Join us as we welcome Dr. Tim Icard to our team!  He will be presenting on mobility and stability as well as a dry needling demo.  We will discuss a prevention and movement quality approach to both physical therapy and fitness.  Bring your questions and concerns!  This is a free community event.  Enroll here.

Introducing: Small Group Training

Posted by: Kevin Martin on Comments Off on Introducing: Small Group Training

Join us for our new Small Group Training this August! This is our comprehensive system: nutrition, strength, mobility, and movement quality, with a laser-beam focus on fat loss.

We’re known for personal training programs designed specifically for each individual. Now, we’ve adapted that service into an ultimate (small) group training experience. Movement preparation–> strength training–> metabolic finisher–> a leaner you.

What all is included:

  • 4 workouts per week (2 with a trainer, 2 programs for Open Gym)
  • food and beverage guidance (nutrition & hydration matrix)
  • Functional Movement Screen (to minimize injury risk)

Enroll today here.

Top 4 Strategies To Conquer Your Morning

Posted by: Kevin Martin on Comments Off on Top 4 Strategies To Conquer Your Morning

Our upcoming workshop “Strategies To Drive Change” is on August 29th @ 6pm.   Enroll Here.  One of the things we will discuss is how to take advantage of the most important part of your day: the start! Balance out your adrenal system with your morning routine.

Here are our Top 4 Strategies To Conquer Your Morning!

  1. Hydrate. Water (with lemon perhaps).  The biggest lemon water benefit may be from the temperature of the water and not even the added lemon. Drinking any water, or especially warm water, first thing in the morning can help flush the digestive system and re-hydrate the body.
  2. A morning walk. When we actually do our walking first thing in the day and finish it while the day is still young, we feel encouraged by a sense of achievement.
  3. Meditation. Meditation activates your parasympathetic nervous system, which triggers a deep state of relaxation during the practice. So even though you may wake up from sleep still tired, after meditating for 20 minutes, you’ll get energy-boosting endorphins that’ll help you spring to life without having to rely solely on caffeine.
  4. Foods and drink that fuels you.  Our breakfast choice is the actual fuel that can power us through the whole day. Getting enough protein will help to balance out our blood sugar and have the brain and body energy to make good choices and feel the best we can. A few examples of a protein filled breakfast: Eggs any way with veggies and whole grain toast. Greek yogurt with fruit and chia seeds mixed in. Savory oats with cheese and sausage.

Plan out the rest of your day and move forward. Now that you have morning routine of a warrior…make a list of the important things that you’d like to get done and move forward!

Health Coaching Workshop: Gut & Digestion Health

Posted by: Kevin Martin on Comments Off on Health Coaching Workshop: Gut & Digestion Health

Your digestive system. Most of us feed our taste buds before we think about what effect that food has on our digestive health. Join us for a presentation and discussion around digestive health. Some of the topics we will cover: the importance of stomach acid, fiber intake, quality pre/probiotics, subtle symptoms that your system is not functioning optimally, and we will finish the night with healthy treats and Q & A. Please bring your own questions, concerns, and stories!  Enroll here.

Announcing: FireStarter Series

Posted by: Kevin Martin on Comments Off on Announcing: FireStarter Series


Are you wondering if it’s too late to feel comfortable in your summer outfits/swimsuits?
Are you serious about getting serious results?
Are you tired of not getting the attention and exact programming for your body type and goals?
Are you ready to boost your metabolism and fat- burning to an outrageous rate?

Then the FireStarter is for you: 21 days to set your metabolism on fire!

~ 4 days per week training
~ 2 days per week optional cardio
~ Specialized Nutrition and Hydration plan
~ Before and After measurements/photos
~ Built-in Accountability

$99 for 21 days
Monday, Tuesday, Thursday, Friday @ 6pm.
2 additional days of cardio (optional, depending on how quickly you want to see changes)

3, 3-week series: Starts June 12-30th

Enroll here.

Get Started!

Contact us today to discuss your fitness goals!

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