Train and Fuel

05/21/2026

Looking for a fun time lifting weights with great people!? Check this out! The gym is awesome!

EARLY BIRD REGISTRATION IS NOW OPEN for our June 27th Competition!!

3 ways to register:
• use this link --> https://tinyurl.com/627FullBodyFullOut
• scan the QR code on the flyer
• stop by IN PERSON at 501 E Walnut Street, Lock Haven, during regular business hours

Please like, comment and share this post so it can reach more people!
Our goal is 20 participants!!

LET'S GO!!!

Feel free to email [email protected] for more details.

***THIS IS NOT A SANCTIONED EVENT!***

09/25/2025

Big shout out to 2 STRONG and HARD WORKING woman!

JANEL started in May and is crushing the weights 💪🙌 Hitting a 125 # for 5. When Janel came to me she was scared of squatting and doing lunges because of knee pain. Look at her now! She can easily squat, deadlift and lunge with weight! She also mentioned how she thought she had to do hours of cardio to see results. After a short 4 months she has seen some major strength and body composition changes. Now she knows a solid 2-3 days of weight training and walking is the road to success. She also enjoys running which she is getting back into. Go Janel 🥳💛

MELISSA hit a personal best in her squat. 115 # 🏋‍♀️👏
She really wanted this goal and it was awesome to see her achieve it! Melissa loves trail 🏃‍♀️ Her focus has been strengthening of course but with a focus on stability and core. She completed a trail half marathon a little over a week ago and felt great doing it, even beating her previous time! Way to go! Im so happy to hear about all the "little" (but big) accomplishments that are achieved by doing the work. She has more lower body strength and endurance, especially during the climbs and feels strong and stable throughout her races. Way to go Melissa! 🥳💚

Keeping working hard ladies! 😁👏🙌💪

08/03/2025

Im sooo bummed I cant participate this year!! This is the most fun event I've ever done! If you like lifting heavy and testing your speed you gotta do it! Lumber Capital Athletics puts on an awesome event!

What is “Bar Crawl”?

Bar Crawl (Sept. 6) is a fitness event that combines the score of a lift plus a run.

It starts with a deadlift ladder, and the athlete will make their way through six bars for 3 reps each, ending as heavy as they can.

Once all athletes have completed the lift, the run begins. It’s short and sweet: a one mile loop for time.

The athletes lifting reps and running time are combined to determine their overall rank.

Learn More: https://lumbercapital.fit/product/bar-crawl/

06/29/2025

What a great day to do some heavy lifting 💪🙌

Watching these ladies ALL hit PRs made my trainer heart so happy and proud! What an awesome job I have, right?! 😎👏👊

Check out their numbers!!! 😲🥳
Impressive! Yay!! I think they are hooked 😁😝🏋‍♀️

Tracy Haas, Laurel Edmonds Cowher,
Kristi C**n, Emily Eck and Tiara Outzen. Thank you soo much for choosing me to help guide you 😁

Special thanks to Full Body Health & Fitness Center for putting on another awesome event!! All the competitors and coaches were so supportive. It was great to see some from last year!

It's always a fun time pushing yourself especially after training hard! Ive found that doing stuff like this is mostly mental. Yes you have to put in the work but its your mind that decides what you xan truly accomplish. If its not there you dont perform. I was definitely in my head for a couple of the lifts but I wanted this deadlift so bad. I pulled my best deadlift so far 315 # 😁 If only I could get my bench up!! 🙃

Until next time! 😎

05/02/2025

What's actually in the foods we eat? 🤔

It's funny how so many of us count calories or count macros but don't pay attention to the longggg list of artificial, chemically riden ingredients 👇 the nutrition facts label.

Even if it has all the pretty labels (healthy, high protein, sugar-free, low fat) on the front.
Check the ingredient list! 🧐🧐🧐

Marketing is so good at fooling us into thinking a food is "healthy" when, in fact, it's packed with more junk to make it taste good. 😝

100% of all ultra processed food ( chips, pastries, cereals, candy ) is chemically altered to hijack our brain to make us over eat and become addicted. These big junk food companies (Nestlé, Kraft, Kelloggs, to name a few) hire food scientists to alter these foods to make sure we get hooked. No joke! Look it up. 💻👨‍💻

I challenge you to go to your pantry and check out the ingredients lists in the food you have and count how many are additives there are. 🤝🔍

It's great to be mindful of the macros & calories, but paying attention to the ingredients list is still superior. Remember, what's listed in the ingredients goes from the most abundant ingredient to the least.

Do yourself and your family a favor and LOOK at every packaged item before you buy it! A good rule of thumb is if you can't pronounce it or don't know what it is, don't eat it. 🙅‍♀️🚫

The BEST foods don't have labels.

🍎🥦🫐🫘🥕🥒🍌🥩🥚🥗🥜🫑🥝🥬🍊🍄‍🟫🍓🧅🌶🍅🍏

02/24/2025

Starts in one week! Reach out if you want to join! 😁

02/16/2025

30 DAY CHALLENGE

Here's the scoop 👇

Starts Monday, March 3rd

Cost: $25

Main Guidelines:

▪︎Whole Food Based- Eliminate ultra processed foods. If you can't say it, dont know where it came from or what it is. Dont eat it!

▪︎100g Protein Daily Intake - You must track at least protein in an app so you know if you are hitting the target.
PLEASE NOTE - 100g is not the magic number! It's just a great starting point for pretty much everyone since most people dont even get this much. If you are consistently working out, trying to lose weight, and/or want to maintain muscle mass as you age, you most likely need more. We can discuss this further.

▪︎No Distracted Eating - Put your phone down. No eating in front of the TV. Be present and enjoy your food. Be aware of how you feel before, during, and after eating.

▪︎Stop eating at least 2-3 hours before bed. Cut the late night snacking! This will help with mindless eating, sleep and digestion.

What you get: 😁
FB Coaching
Group Accountability
Recipe/Tips
Grocery List
Digital Food Journal

Other likely benefits: 💛
Overall Better Health 🤸‍♀️
Better Energy
Better Quality Sleep 😴
Nutritional knowledge 🤓
Learn how to make healthy meals 🍽
Become aware of how you feel while you are eating. Better food quality🥩🍎🥦

WHO'S IN !? 🙋‍♂️🙋‍♀️🙋🙋‍♂️🙋‍♀️🙋🙋‍♂️🙋‍♀️🙋

Comment or message me if you are interested, and I'll reach out 😁

01/26/2025

Yesterday was a blast with some of my favorite people!

A great gym, Full Body Health & Fitness, hosted a weightlifting completion, which is very similar to powerlifting where you have 3 tries to lift as heavy as you can in the Squat, Bench and Deadlift. 🏋‍♀️

I squatted 240 #
Benched 115 #
Anddd hit my deadlift goal of 300 # 💪👏

With those numbers, I won best deadlift and best overall for the womens 😁

When you think about lifting at your max, you know it's very physical, but let me tell ya the mind has just as much control as the body. 😬 Another reason why I love pushing yourself. You have to overcome that negative inner self-talk that may be shifting your mind. It's a love-hate feeling, haha. But when you pull yourself out of that thinking and realize how blessed you are to be able to do things like this, it makes it worth it! So do something tough and push not only your body but your mind!

I gotta say Im sooo proud of these ladies and 🙌👏

Tracy hit a new deadlift PR of 250 # and Laurel 270 # 🥳

I definitely couldn't have done it without these ladies!

If you maybe interested in doing something like this they have another competition end of June! I may know someone that could help you get ready 😉💪

01/24/2025

Big shout out to Stephenie!!

Working hard and it shows!😁

100 # 3x 😎 💪

It's been so fun getting to know you and to see you progress. Keep it up! 🙌

01/22/2025

Making your own condiments at home can save you from the garbage oils, chemicals and preservatives you get from store bought! Also saves on $$$ 🤑

Here's some I make... The ranch is my favorite! Its important you get full fat. It has more flavor. I have also played around with adding some mayo and man, is it good but its not necessary. For the taco sauce, you'll have to put all ingredients in a sauce pan and bring to simmer, then cool. Mix well.

They are simple and take 5 mins or less. Give one or all a try and let me know what ya think! 😉

Here's another reason to check all labels... Natamycin used to treat eye fungal infections is added to all shredded cheese. Yuck! 🤢 Who wants that in their food? Not me! Just shred you own and kick all the other colors and additives!