Marble Hill Fitness

08/29/2026

You don't need another diet to start over on Monday.

You probably already know some of the things you should be doing.

Eat more vegetables.
Get enough protein.
Drink more water.
Move more.
Slow down when you eat.

Knowing isn't usually the hard part.

Doing those things consistently when you're working, taking care of your family, running kids around, eating on the go, and dealing with everything else in life—that's where things tend to fall apart.

That's what our Fall Back into Healthy Nutrition Habits Challenge is about.

Starting September 28, we're spending four weeks working on simple nutrition and movement habits and building them progressively.

We aren't throwing everything at you on Day 1.

We'll start with a few manageable actions. You'll practice those for a week. Then we'll add the next layer.

Along the way you'll get education, accountability, a challenge tracker, personalized food and macro guidance, weekly check-ins, practical resources, and a private group where you can ask questions and get help when real life gets in the way.

The goal isn't four perfect weeks.

The goal is to leave the challenge knowing how to make better decisions without feeling like you have to completely change your life overnight.

It's $89 to participate, and you do not have to be a Marble Hill Fitness member to join.

Registration is officially open:
https://go.marblehill-fitness.com/nutrition-challenge

08/29/2026

🌟 Client Spotlight: Amy 🌟

Amy’s story is a perfect example of just how much can change when you keep showing up.

After a knee replacement, an infection, and more surgeries than she cares to count, Amy spent over a year living in her recliner. Her world had become very small, and working out wasn’t even on the radar.

After switching doctors, undergoing several more surgeries, and finally being cleared to exercise, she decided to give one of our free trial group classes a shot. Since it had been YEARS since she had worked out, she recruited some of her best friends to come along.

In Amy’s words:

“Strength in numbers, right?!

It turned out to be one of the best decisions of my life.

I absolutely love our morning group. We laugh, encourage one another, and work hard—although some mornings involve more complaining than others! This group and MH Fitness have truly given me my life back.

I’ve lost more than 15 pounds, increased my muscle mass, lowered my BMI and body-fat percentage, and improved my stamina by 100%. Most importantly, I finally feel like myself again.

I’ve even become one of those people who works out while traveling or on vacation. I used to think those people were completely crazy—and now, apparently, I’m one of them!

I’m stronger, healthier, happier, and so grateful to MH Fitness, Trenton, Alana, and the amazing friends who have been beside me every step of the way.”

And we couldn’t be more proud of her.

Amy has made an incredible transformation over the past few months—not just on the scale, but in her body composition, endurance, strength, and what she is capable of doing.

She has overcome injury, pushed through setbacks, and continues to show up each day with a great attitude. She has become incredibly strong and continues moving more weight as the weeks go by.

Going from spending more than a year in a recliner to becoming someone who works out even while on vacation says everything about how far she has come.

Amy, we are incredibly proud of you. You’ve worked hard for every bit of this progress, and we can’t wait to see where you go from here.

08/28/2026

We know we just posted about Loren’s hard work and the improvements he’s made about a week ago, but after seeing his latest InBody scan, we had to double down!

The results are incredible and are a great reflection of the work he’s been putting in. Great job, Loren, and congratulations on some well-earned progress! Keep it up! 💪

08/27/2026

Allowing gravity to drop the weight down skips half the work.

The eccentric portion of the exercise — the part where the muscle lengthens under load — is where a big share of your growth comes from. Slow it down, keep tension on the muscle, and your muscles will grow more.

Dropping the weight fast also loads your joints and tendons harder than they're built to handle right then, which is how elbows start acting up.

Next set: lift for 1 second, pause at the top, lower for 3 seconds under control.

08/27/2026

Introducing Candy! Candy brings so much energy, positivity and fun to our morning group classes. She has made some awesome progress, and we’re so proud of how much stronger she has gotten. Thank you, Candy, for sharing your story and for always helping make our classes such a welcoming place!

I love that my friends included me (Amy & Kelley) in their idea to try the morning class. It’s been great to witness how we ALL have gotten stronger and are making better life choices.
My goal was to strengthen my knees & ankles. The group classes gives us an opportunity to challenge ourselves, but they also make accommodations for our “50-something” year old bodies. lol. 😂
All the Trainers have been supportive & encouraging.
We have invited more friends to join us and they have the same opinions. SO COME JOIN US! You are guaranteed to laugh

08/26/2026

No time for breakfast on school mornings? Here are 5 you can make in under 5 minutes
https://marblehill-fitness.com/gym-news/5-breakfasts-you-can-make-in-under-5-minutes-on-a-school-morning/

08/26/2026

Introducing BJ Braswell! Congratulations, BJ, on all of the progress you’ve made, and thank you for sharing your story with us. We’re so proud of you!
"Hi, my name is BJ Braswell and I had two back surgeries within a year. In February, I was struggling to walk still needed to use a walker at times barely getting from one end of the school hallway to the other. I started acupuncture and was able to walk and stand on my 2 feet, but I was still very weak. My back muscles and stomach muscles were so weak that it still took a lot out of me. When school got out for the summer, my son Trenton Braswell pushed me to get into the gym. I started working out with his morning class and fell in love with his program. Being in a group class keeps you motivated, disciplined and positive. If I was doing this on my own, I probably would’ve already given up, but since I have the accountability of my trainer and my class pushing me through, I have been at the gym since May and I feel absolutely amazing! I can proudly say I can walk at my normal pace again and I can move stuff around in my classroom. I feel like my old self for the first time in over two years!! You have to put yourself first. The gym isn’t about losing weight. The gym is about getting stronger so you’re able to keep up with your kids and your grandkids. I highly recommend you starting a group class today."

08/25/2026

Skip the meal prep and let FitByFrancee handle dinner! 💪🍽️

🔥 Buffalo Chicken Ranch Rice Bowl with Veggies — $8�Tender buffalo chicken, rice, fresh veggies and creamy ranch for a flavorful, protein-packed meal.

🌶️ Southwest Turkey & Sweet Potato Skillet — $8�Seasoned ground turkey, roasted sweet potatoes, peppers, zucchini, black beans and corn for a hearty Southwest-inspired meal.

🍝 Italian Chicken & Sausage Pasta Bake — $9�Chicken, Italian sausage, protein pasta and plenty of veggies baked with marinara, mozzarella and Parmesan.

📅 Orders must be placed by Thursday, August 27!

Text 573-208-0034 to place your order!

08/25/2026

08/25/2026

A common mistake on the bench press is letting the bar drift too high toward the neck on the way down.
When the bar touches too high the shoulder joint is in a compromised position at the bottom of the lift. The anterior deltoid and rotator cuff take on significantly more stress and the chest is not in its strongest pressing position to drive the weight back up.
The bar should touch at the ni**le line for most people. From here the chest, shoulders, and triceps are all in their strongest position. The shoulder is under far less stress and you can generate more force on the way up.
If your shoulders ache during or after benching check where the bar is touching first. Moving it down to the ni**le line is one of the simplest fixes you can make.