Elevate Strength & Nutrition

Elevate Strength & Nutrition Elevate creates a welcoming space where perimenopausal women discover their strength—free from intimidation, judgment, or prerequisites.

Our strength program infuses yoga, pilates & PT moves for better joint mobility & stability. Ask about our free trial! Elevate Strength & Nutrition provides personal and small group training classes in Blaine, MN.

Dorian Yates is a 6x Mr. Olympia champ. This may be a man, on a man’s account page, but the protocol is also ideal for w...
09/12/2026

Dorian Yates is a 6x Mr. Olympia champ. This may be a man, on a man’s account page, but the protocol is also ideal for women.

Get in, go hard, get out, you’re done. ✅

Steady state cardio is for those who *need* it for endurance activities or sports.

For overall heart health, this sprint protocol will improve VO2 max and overall heart health as well. ❤️

And no, prolonged cardio isn’t ideal for weight loss either. A calorie deficit is. 😘

Want smart, efficient training protocols?

That’s what we offer at Elevate.

We don’t want to waste your time… or your money… offering cardio classes (you can do cardio for free by going for a walk).

We give you what’s scientifically proven to be most effective, in an environment designed to keep you safe when training.

Get in. Get out. Get results. 🩵

Contact us at 763-296-8720 for a free trial! Session times are filling fast!

We offer cert personal training small group sessions at 5am, 6am (full), 7am (almost full), 9:30am, NOON (new!), 4:30pm, 5:30pm (almost full)

We also offer 24/7 access and our online program app for those who have equipment at home, or access to another gym. 😅

Rebecca Sprenger Tietz Randi Young Becka Swanson Teresa Sampson Anna Lauren

09/08/2026

Your feet are the foundation of every squat, lunge and step. However, most training programs ignore them completely.

Cushioned shoes have quietly turned off your foot’s strength. Training barefoot (or in minimal footwear) wakes it back up by forcing the small stabilizing muscles in your feet and ankles to actually work.

It also sharpens balance, and rebuilds the proprioception that a thick shoe sole blocks.

One of the biggest reasons? Big toe control. It’s your primary lever to push-off, balance, and force your weight through your whole kinetic chain (from toe to your head).

A toe that can’t grip or press independently sends compensations up into your knees, hips, and lower back.

Notice if you’re lifting your big toe in squats, deadlifts, lunges, etc. You’d be surprised how many times it pops off the ground.

A quick note: if you have plantar fasciitis, going fully barefoot can sometimes aggravate the fascia before it gets stronger. That doesn’t mean you can’t do this, but it does mean you need to build up more gradually. Start with minimal, cushioned-but-flexible footwear, shorten your barefoot sessions, and layer in fascia relief things like calf stretches, arch rolling, and toe mobility work before loading the foot directly. Progress as tolerated, don’t rush it.

Here’s some simple starter ideas: toe splays, short foot exercises, single-leg balance, and barefoot walking on varied surfaces. Small movements will go a long way.

Strong feet build a strong body from the ground up. 👣

At Elevate we focus on this “little” stuff, because we know how important those seemingly “small” muscles are. From muscles of the foot, to your hip rotators and rotator cuff, we sprinkle in all of these for overall better body functioning patterns long term.

Come see what makes us different! Come in for a free trial before you decide to join.

Text 763-296-8720 and our member specialist will get back to you as soon as possible.

09/07/2026

New 5 rep PR! 😅

THIS is what strength training looks like! 💪😎😘 I failed at 4 reps, at 75 lbs in set 4, rested 4 min, reattempt at 75 lbs on 5th set, made it 5 reps!!!

Strength training requires longer rest in between sets. (2-5 min between sets to be precise.)

I use shorter rest in my first 2-3 sets, which are more of a warmup progression to my 2 heavy sets, then my 4th & 5th I rest longer before and try to hit my max numbers.

This is for heavy compound sets like deadlifts, squats, bench press, overhead press (shown) and bent-over barbell rows.

Accessory sets like curls and tricep extensions don’t need 4 min rest, as those are isolating smaller muscle groups (and not as taxing to your CNS).

With heavy loaded compound moves (esp using a barbell), you’re recruiting a lot more muscle groups to lift the weight.

These heavy lifts tax your CNS (central nervous system) a lot, and thus require more time to restore your ATP (adenosine tri phosphate) and calm the nervous system before your next lift so you can hit your goals.

Without adequate rest and recovery, you’re A. Not going to increase your strength and/or B. Going to increase your risk of injury.

Ready to level up and increase your strength? (Pst, which also increases bone density) Contact us ASAP! Our time slots are filling fast!

We just added a NOON option to get more ladies in the game!

Text 763-296-8720 and our member specialist will help you within 24 hrs of the next business day (we’re closed Labor Day).

Can’t wait to meet you! 🩵😅

09/04/2026

Plate

09/04/2026

Why You Should Be Squatting Deep 🍑

If your knees are healthy, deep squats are one of the best things you can do for your glutes and hips. More range = more muscle worked.

Myth-buster: your knees CAN go past your toes.

That’s normal joint mechanics, not damage. What actually stops depth is usually:

🔹 Tight ankles (heels lift, torso dumps forward)

🔹 Tight hips (“butt wink” at the bottom)

🔹 Losing core tension under load

How to go deeper:

1️⃣ Drop the weight — depth before load

2️⃣ Add a wedge or small plate under your heels to take the ankle demand off

3️⃣ Practice deep bodyweight squats daily

4️⃣ Add ankle/hip mobility work between sessions

In the video: same squat, feet flat → wedge → plate under heels.

It has taken me years to tweak, correct, and refine my squat. Starting over and over and over again.

I had to check my ego at the door, drop the weight, watch hours of training tips through the years where I’d gather tips I could improve on, and FINALLY, I started feeling my GLUTES engage in a squat!!! 🙌🍑😅

If you’ve been lifting for years, and are only doing 1/2 squats, try dropping weight and start rebuilding. It’s actually refreshing and “fun” to start over. 🤓

We love lifting at Elevate AND educating!

Contact us to learn more about our small group, 24/7 or online training!

We’ve been growing fast these past several weeks, so we’re ADDING a Noon time slot!35-45 min, come in during your lunch ...
09/01/2026

We’ve been growing fast these past several weeks, so we’re ADDING a Noon time slot!

35-45 min, come in during your lunch hour to fit in your workout!

Mon-Thurs, starting Tuesday Sept 8th!

Contact us ASAP, our other sessions are filling up, so don’t delay! Nab your spot now! 🙌

Other session times:
5am, 6am (full), 7am, 9:30am, 4:30pm, 5:30pm

Randi Becka Anna Rebecca Sprenger Teresa

How we did at the state fair this year!We usually get the same things every year. Here’s a breakdown from Google’s AI on...
08/28/2026

How we did at the state fair this year!

We usually get the same things every year. Here’s a breakdown from Google’s AI on calories consumed and calories burned from walking.

We shared 1 serving of:

🧀 Mouth Trap Cheese Curds (small) = Calories: ~759 (39 grams of fat)

🥒 Deep-Fried Pickles = Calories: ~300-350 (ranch dressing = 140-200 calories) total = 450–550 calories

🥛 12 oz. Vanilla Milkshake (Dairy Building) = Calories: ~550-650
(chocolate shake = 747 calories)

🚶🏻‍♀️🚶🏻‍♀️We walked 15,000 steps.

Splitting the items means we each only took in about 850 to 900 calories each, and our 15,000 steps effectively burned most of it right off.

✅ The Final Balance Sheet:

🥘 Food Intake: ~875 calories

🔥 Calorie Burn: ~600 calories (avg burn walking 7 miles)

The Net Total:

We both finished the day with a net surplus of only ~275 calories.

This gives you an idea on how calorie dense everything is. 🫠 Imagine if we hadn’t split anything, and had even more food. 👀

This isn’t to say to not enjoy the fair. But if you’re on a weight loss journey, and want to go, but don’t want to undo weeks worth of progress in just 1 day, this is a great strategy!

Choose a few items you really like, split them, walk 4-5 hours and you won’t be too bad off, and you don’t have to feel like skipping the fair entirely.

PS: and it’s cheaper this way. 😉 Less than $100 including admission.

Don’t “have time” to eat before your workout? Or it’s “too early” and you’re “not hungry”, these are easy go-to’s that p...
08/27/2026

Don’t “have time” to eat before your workout? Or it’s “too early” and you’re “not hungry”, these are easy go-to’s that provide 21g carbs + 25g protein! (Found at Target)

Fueling with these macros is just the right amount that won’t bog you down, you can eat/drink them in the way to the gym and it’s just enough to help you boost your performance.

Studies have proven that fasted workouts don’t actually help you burn more fat. 🫠

But fueling before a workout can give you more energy to train harder, lift heavier and have a more effective workout (helping you burn more calories than if you fasted 😉).

And having protein & carbs post workout will also benefit your results!

There is so much dogma in the fitness space it’ll make your head spin… that’s why we like keeping it real. Backed by science, not just fitness lore. 😘

08/20/2026

The things our members talk us into doing. 🤣 PS: Don’t use a plate with ridges… and try a wiffle ball instead. 🫠

Address

1630 101st Avenue Northeast, Suite 100
Blaine, MN
55449

Telephone

+17633141783

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