Foundation Fitness

07/27/2026

MILESTONE MONDAY!! 🎉

Here’s to another great week of milestones! It doesn’t matter the number, we are here to celebrate our members and their hard work!! 💪🏼

100th - Donna S and Carissa B

300th - Stacie F.

2,400th - Kristie O and Kelli V.

Let’s celebrate them below!!

07/24/2026

Do you ever feel like your back is always bothering you while doing hinges??

Check out this video for a few tips on how to improve your overall form during this movement! 👇

07/22/2026

Today we wanted to share one of our client's amazing testimonials! Pam has been such a light to our community the last seven months, and her dedication to her health is evident in her story! PLEASE take the time to read her story below!

"My Health Journey: A New Beginning at 51

I became a grandma 15 months ago at the age of 51, and I quickly realized just how much I was doing physically every day—getting down on the floor, bending over, carrying, lifting, and keeping up with a little one. It didn’t take long for me to realize that I needed to get stronger and get back into a fitness routine.

I had worked out at another gym in the past, but I found myself getting injured and I dreaded the early morning routine of waking up just to go work out. Eventually, I quit and was out of the habit for 4–5 years.

Fast forward to December 2025. I saw an advertisement for Foundation’s holiday kick-start program, and something clicked. I decided it was time to get back into a routine—but this time, I was going to do it differently. Instead of forcing myself to wake up early, I made a commitment to go straight from work to the gym before heading home.

Then came a doctor’s appointment and blood work that became my wake-up call. My triglycerides had doubled, my bad cholesterol was higher than ever, and my blood sugar numbers were also at concerning levels. Add in being postmenopausal, and I felt like my body was telling me it needed help. I remember thinking, “I am a mess, and I need to make a change.”

My doctor recommended a free app to help me track my protein, carbohydrates, and fat intake. I honestly couldn’t believe what I discovered. I was eating far more fat and carbohydrates than I realized and nowhere near enough protein. Changing my eating habits was definitely a commitment, and in the beginning, it was challenging to figure out what foods would keep me balanced and satisfied.

I talked with family and friends who had made similar changes, researched online, and discovered some amazing products and foods that helped me stay on track. Little by little, I learned what worked for my body.

Now, three months later, I had another blood test—and I was amazed by the results.

My triglycerides went from over 450 down to less than 120. My bad cholesterol dropped from over 250 to 205, and my good cholesterol increased from 40 to 55. I am losing inches, gaining muscle, drinking a lot more water, and I no longer crave Diet Coke like I used to.

I am still waiting to see my updated blood sugar results and meet with my doctor, but I am hopeful that I am no longer in the pre-diabetic range.

This is only the beginning. It has been just three months of making better choices, building healthier habits, and taking care of myself. I try to work out 3 times a week and lifting has really helped my muscle mass as I continue to build more muscle. The trainers challenge us to lift heavier than we think we can, and as time has gone on I am amazed at how much I can lift. It is hard, but so rewarding. I am excited to see where this journey takes me next.

My goal was never just to look different—it was to feel stronger, be healthier, and keep up with my grandchildren for years to come."

Pam, we are so proud of you!!

07/21/2026

Can’t ever take our eyes off of our clients 😉

07/20/2026

MILESTONE MONDAY

Here’s to another great week of milestones!! 💪🏼 Our clients are some of THE hardest working people out there!

Let’s give them a huge round of applause! 👏🏼

50th - Nick G

100th - Kelly H

200th - Esmeralda C

300th - Melissa Rapp

1,000th - Julie S and Heather B

1,800th - Heather D

Way to go!! 💪🏼

07/16/2026

Did you know?

Our neuromuscular system is our system of nerves and muscles that works together to control movement and physical activity in our bodies. This helps with our daily function of strength, coordination, and balance. We need to spend time talking about lean body mass (LBM). This is a measure of everything in our body besides fat mass. We want to strive for a higher LBM number, as that often correlates with less body fat mass and more muscle mass.

A lot of women fear becoming bulky or looking too masculine when gaining more muscle, but honestly, with all of the fluctuations in women’s hormones, it’s VERY difficult for a woman to get to that point. I can understand that it may be hard to see the scale number increase, even if we use the Inbody machine and know that it came from more muscle mass and not fat mass. Because of this, I want to share some reasons for why putting on more LBM (more muscle) is so so vital, especially as women.

The cells in our body contain mitochondria. If you have more skeletal muscle tissue, that means you have more cells, which means more mitochondria. Having more muscle and mitochondria is so important for burning fat, because only mitochondria can burn fat! In order to burn more calories and more fat, we then need more LBM. Without strength training in order to gain more LBM, weight loss is going to be very difficult.

Not only is more LBM important for weight loss, but it also has a positive effect on bone mineral density. As we age, our estrogen levels decrease and the porosity of our bones increases, which can lead to osteoporosis. Through strength training and increasing our LBM, we can help our bone mineral density stay stable or even reverse some of the bone loss we may have already experienced – how cool!

As women enter peri and post menopause, our neuromuscular system continues to degenerate and our nerves and muscles don’t communicate as well as before, and balance becomes more difficult. All of this is just something that naturally occurs with age. As a result of this, there is an increased risk of falling that can lead to injury. A lot of women then choose to decrease their activity to prevent these falls. However, a decrease in activity will lead to a decrease in LBM. We need to continue to maintain our muscle mass and keep strength training as we age – keep those bones happy!

As we continue to age, keep lifting those weights! Use all of this information as momentum even when the scale victories don’t seem to come as often, because these victories are just as, if not more, important! ❤

07/14/2026

Don’t worry, Coach Nicholas is always to the rescue! 😂🎶🎤

07/13/2026

Come join us!! Bring your water! 💪🏼

This week's Police in the Parks is at Heritage Park on Wednesday July 15 from 1:00 pm to 2:30 pm. The kids can run off some energy with Foundation Fitness and maybe Grandville Fire Department will burn off some of those rib eatin' championship calories!

07/13/2026

MILESTONE MONDAY🎉

What a week! We are so blessed with such hardworking clients! Let’s celebrate them below!! 👇

1st - Tracey and Kali

50th - Dave H

100th - Randy H

200th - Kathryn L

300th - Lori C

400th - Jerry B

700th - Dawn K

800th - Virginia K

900th - Linda O

1,100th - Dave D

1,200th - Lindsay W and Megan K

1,300th - Stacey L

Way to go everyone!! 💪🏼