Rep Strength Training & Nutrition

Rep Strength Training & Nutrition •PCES Certified Pregnancy & Postpartum Corrective Exercise Specialist
•NASM Certified Personal Trainer
•NASM Certified Nutrition Coach

09/08/2026

Adding a ball squeeze or ball press to your core exercises is a low impact progression that has loads of benefits!

🌶️ strengthens inner thighs
🌶️ improves hip stability
🌶️ great for core stability and posture
🌶️ enhances pelvic floor support and strength

Opening my books up for DAYTIME hours for in person training and/or pregnancy and post partum corrective exercise! Interested? Wanna snag a spot? Shoot me a text or DM to chat 🥰

09/02/2026

Side planks= great for the core AND the glutes 🌶️🔥 Just some side plank variations that will light it ALL on fire! Give em a go 🤪

✨side plank row + press
✨side plank leg raise w/ dumbbell
✨side plank leg raise w/ ball press
✨side plank crunch
✨incline side plank hold

I also would like to note that side lying leg lifts and side plank movements with leg raises are also AMAZING for the piriformis muscle. The piriformis can compress the sciatic nerve, causing butt/hip pain and nerve irritation. My mamas feeling that pain- hit those hydrants, clamshells, side lying leg lifts, and even glute bridges (to name a few exercises) to help strengthen this muscle! 🫶🏼

08/22/2026

Rib cage mobility & why it matters 🤩

Rib cage mobility is not only essential for 360 breathing, but the body’s overall function.
If our ribs are “stuck” and not expanding during breathing, it can lead to dysfunction!The diaphragm is a part of your core! It is a part of the “top canister”, where your pelvic floor is the bottom of the canister. If the rib cage is stiff, the diaphragm can’t function properly- leading to compromised core stability, overuse of abdominal muscles, increased pressure down to pelvic floor, shallow breathing and belly only breathing, back pain, and pelvic floor dysfunction.

One of the very first things (& most important things) I do on anyone that comes to me, is a breathing assessment, followed by a posture assessment for these reasons! One of my main goals is to ensure everyone is (or attains) 360 breathing 😁

*I’ll never post a video of me doing breathing exercises… it gets real awkward, real fast*


07/14/2026

Feel like heel slides are no longer working towards a stronger core and healing your DR? Well, you most likely need to progress to other movements and continue working on your 360 breathing! Just like with any muscle, your core also needs progressive overload!

Books are open for 2 more corrective exercise ladies! Based on our first meeting and initial assessments, your workouts will entail daily:
•breathwork
•mobility work
•exercises and movements that target spots that may need a little more love AND your goals 🥰

Chronic back pain? I’m here for you. Let me see that posture and those beautiful spinal curves 😏
Hip and groin pain? I also gotchu
Knee pain? Let me see those bare feet and caps! Squat for me hunnyyyyy 🤪

We have fun, we giggle, and most importantly- we work towards feeling better WITH and IN our bodies 🥰 My inbox is always open to answer any and all questions!

These photos are almost a year apart to date (right side today)! She started her first program with me September 1, 2025...
07/06/2026

These photos are almost a year apart to date (right side today)! She started her first program with me September 1, 2025!

So incredibly proud of her for all her accomplishments and dedication to herself!

She’s gained muscle, strength, and confidence this past year and there’s no stopping her 🫶🏼💪🏼👏🏼

Been interested in training with me? Now’s your chance to snag a program or package at a discounted rate! 4th of July pr...
07/02/2026

Been interested in training with me? Now’s your chance to snag a program or package at a discounted rate!

4th of July promo sale! Promo code active from 7/2-7/6 ONLY!! Use code FREEDOM25 for 25% off at checkout❤️🤍💙

Download the Rep Strength app at invite.everfit.io/U3BOQEREIY ! Feel free to shoot me a text or DM with any questions 🇺🇸

*one time use code*
*all monthly payment packages will be full price after first invoice*

A long overdue progress post!! Super proud of my girl right here! She came to me in February with chronic back pain, hip...
06/21/2026

A long overdue progress post!! Super proud of my girl right here! She came to me in February with chronic back pain, hip pain, diastasis recti, and 5 months post partum. It’s June and she has no back and hip pain, has gained so much strength and confidence, and is slowly finding herself again after breastfeeding all these months.

Every week she is making strength gains and even surprising herself by doing multiple sets of exercises she didn’t think she could do (hello tricep dips and side planks)!!

We continue to focus on her deep core/improving DR and keeping pains at ease, all while working on weight loss and muscle gain.

My favorite part about these progress pictures (aside from being pain free) isn’t even shown- she truly looked pi**ed at me in the February pictures. In June’s pictures- SHE IS SMILING!!!! Not all wins and progress can be shown aesthetically 🥹🫶🏼


05/28/2026

Just taking a moment to remind you that not every goal or success should be scale or aesthetic oriented. Last night one of my post partum clients didn’t think she could hold a modified side plank for 3-5 breaths. Literally looked at me like I had 10 heads for even asking her. BUT SHE DID! And I could not be more proud of her progress 🥹

We started doing side planks and forearm planks on an incline 3 months ago. She’s now gained enough core strength and general strength and endurance to ditch the incline modification🤘🏼👏🏼

Celebrate those strength gains. Be damn proud of them.

05/20/2026

Side planks! We all know them! And we probably hate them 🙄 I know my ladies probably give me hard eye rolls when they see side planks programmed, often followed by “but I can’t do them unless they are modified”… okay, then let’s modify them! The core engagement and benefits we get even with modification is too good just to scrap the exercise entirely!

Side planks are a highly effective and versatile exercise for diastasis recti rehab and overall general fitness! They:

✔️Strengthen the core without putting excessive pressure on the front of your abdomen (crucial for DR recovery)
✔️Recruits the glute medius muscle (which is important for hip stability and pelvic alignment)
✔️Engages the lateral abdominal muscles to further support trunk stability and core function
✔️Can be used to practice controlled breathing for enhanced core endurance and control

My books are currently open for 3 Pregnancy & Post Partum Corrective Exercise clients 🌸


05/13/2026

They are always watching
They are always listening
Set the example for them 🥹

Address

Huntingtown, MD

Website

Alerts

Be the first to know and let us send you an email when Rep Strength Training & Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Rep Strength Training & Nutrition:

Shortcuts

Share

Category