A Stronger Body with Amber Crone

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A Stronger Body with Amber Crone ACE certified personal trainer and ACE fitness nutrition specialist. Providing customized programs I am an ACE certified personal trainer. Get in touch today!

I currently offer online training and program design.

09/29/2026

5 key considerations when setting fitness goals:

1. Be realistic
2. Meet yourself where you’re at
3. Understand progress is not linear
4. Create smaller goals to help you achieve your ultimate goal
5. Be kind to yourself

Share your goals below! ⬇️

09/27/2026

4 reasons you should be warming up before your weightlifting session:
1. Lubricate the joints - increase the freedom of movement, reduce friction, & protect cartilage.
2. Increase blood flow - preparing the muscles to work.
3. Prevent injuries - 1 & 2 contribute to injury prevention, protecting cartilage and reducing tendon or muscle strain.
4. Make your workout more effective - increasing core temperature, priming muscles to work, and activating your neuromuscular system prepares the body for the demands of the session.

Warm-ups do not have to be long and complicated. Some dynamic stretching and a light set or two is a great start.

09/25/2026

3 core exercises that won’t have you laying on the floor:

1. Offset each march
2. Kneeling upward chop
3. Quadruped drag through Choose

All exercises can be performed with a dumbbell instead of a kettlebell.

Choose 1 or all 3 to add into your next workout! Perform the movements 30-45 seconds for 2-3 sets. You will build core strength and stability, improve performance, enhance posture, and make every day activities a little easier!

09/23/2026

I definitely made mistakes when I started my fitness journey, but I’ve learned a lot over the years!

Share mistakes you’ve made and how you’ve progressed in the comments!

09/22/2026

There are so many things going on in the kettlebell windmill exercise. There’s strength.. there’s stretch.. there’s function..

It’s a multi planar exercise that will help build total body stability. It targets the obliques & deep core muscles, while activating the upper back, lats, & rotator cuff to build shoulder stability. The hips & hamstrings get a stretch on the down phase, then they activate & use strength on the up phase. While good thoracic spine mobility is a necessity to proper ex*****on, the movement aids in building/maintaining a strong posterior chain for spinal protection.

The windmill also builds balance, coordination, & spatial awareness. It’s really a great move for anyone; it can provide function in every day life, as well as improve sports performance.

If you’re new to the windmill, start without a load and work on proper tracking with the movement!

09/21/2026

Without adequate stability, movements can become inefficient, which can reduce overall control and power generation.

Incorporating regular stability training into your routine will provide benefits like:

- Maximizing power output
- Maintaining balance & control with dynamic movement
- Improved breath mechanics
- Joint protection
- Injury prevention
- Improved Efficiency & speed

09/20/2026

4 things I’ve learned training & competing double long cycle in kettlebell sport:

1. You have to be a little delusional
2. Every second you hold on at the point you want to quit, builds grit
3. It builds total body strength & power
4. Pace & efficient energy transfer is key

09/19/2026

Regular physical activity is so important, especially as we are aging…

Regular physical activity affects the mind, body, & spirit!

Mind:
Decrease stress levels
Increase confidence
Improve symptoms of depression and anxiety

Body:
Improve circulation
Aids in weight management
Improve muscular and cardiovascular endurance

Spirit:
Feel calmer
Feel energized
Feel accomplished

09/18/2026

Workout of the day: legs

Equipment: dumbbells & mini band

Stuck at home with limited equipment? Or maybe the gym is super busy without a lot of options…

Don’t get discouraged, get s**t done!

09/16/2026

Maintaining consistency in the gym doing something you love is 100x better than being inconsistent with the perfect program…

Share your favorite way to get your body moving in the comments! 💪🏻

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Kennebunk, ME
04043

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