Mt Ephraim Fitness

Mt Ephraim Fitness We are an awesome community based gym. $25 signup fee. $30/month. Offering Open Gym, Yoga, Sauna, Cardio Classes, Meal Services, Personal Training, and More!
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09/08/2026

Four months.

Yes, Leslie has lost weight.

Yes, her waist is smaller.
Her body is tighter.
She looks different.

But honestly, those aren't even my favorite results.

Four months ago, one of Leslie's goals was to be able to sprint again.

Now she can.

She can deadlift 135 lbs for 6 reps.

She can goblet squat a 60 lb dumbbell for 6 reps.

She's stronger.
She's more capable.
She can do things with her body that she couldn't do before.

And THAT is what I want more women to experience.

Because these days, there are a lot of ways to make the number on the scale go down.

But training can give you something a scale never will.

The feeling of being powerful in your own body.

Of picking up something heavy and realizing, I can do this.

Of running fast.

Moving well.

Having energy.

Feeling athletic again.

Looking in the mirror and seeing the changes — while also knowing that the body you're looking at can actually DO more.

It's powerful to feel powerful.

That's the idea behind my new 16-Week Transformation Program.

Not just weight loss.

Not just workouts.

Sixteen weeks focused on becoming stronger, leaner, more consistent and more capable — with private training, accountability and personalized nutrition support built around YOU.

Enrollment is open now and will close September 18 — or sooner if all available spots are filled.

If you've been waiting for the right time to get serious about feeling strong and good in your body again, this is it.

Message me 16 WEEKS and I'll send you the details.

Keep kicking butt Leslie! ❤️❤️





09/05/2026

What if we’ve been doing way more in the gym than we actually need to?

I’ve trained for most of my life and coached others for over 20 years, but I’m always willing to question what I think I know.

After seeing so much about Mike Mentzer’s high-intensity training, I started experimenting with some of his ideas — less volume, more intensity and more recovery.

And I’ve gotten some awesome results.

So I decided to stop learning about his system through clips and posts and actually read the book.

I just finished High Intensity Training, and now I’m going to follow the complete program and document what happens.

The workouts. The recovery. The strength gains. The results. What I agree with. What I don’t.

Can doing LESS actually produce BETTER results?

Let’s find out.

Follow along — I’ll post the whole experiment. 💪



Have you ever tried Mentzer-style HIT? Tell me what happened. 👇

08/27/2026

I could tell you about our training programs.

I could tell you about strength training, personalized workouts, nutrition, accountability and all the things we offer.

But none of that is really why I love what I do.

I love helping people. Exercise transformed my life. And I want everyone to experience that.

I want the woman who hasn't felt strong in years to realize how capable she still is.

I want the mom who has spent years taking care of everyone else to start feeling good in her own body again.

I want women getting older to feel excited about what their bodies can still do — not afraid of what's coming.

I want my clients to have more energy, more confidence, stronger bodies and better health for the life happening outside these walls.

Yes, I want you to get stronger.

Yes, I want you to love the way you look.

But mostly?

I want your life to be better because you decided to start taking care of yourself.

That's why I do this.
To get started in person or online message me.




08/25/2026

You can find a dumbbell RDL on a thousand workout plans.

But two women can do the exact same exercise and experience it completely differently.

One feels her hamstrings and glutes immediately.

The other feels her low back and wonders why everyone keeps telling her RDLs are such a great glute exercise.

That’s where cueing, positioning and individual coaching matter.

Sometimes it’s a small change in stance.
A better hinge.
Where you’re pushing through your feet.
How far you lower the dumbbells.

Sometimes it’s one cue that finally makes someone say:

“Ohhhh. NOW I feel it.”

That’s a huge part of what I do during training.

Aubrey 🪼💖🃏🎧 wants to grow her glutes so I am constantly asking her during the workout "do you feel this is your butt?" And if not we make adjustments until we find a way to make the movement work for her body.

Because good training isn’t just a list of exercises.

It’s knowing how to coach the person doing them.

Message to get started in person or online



08/20/2026

I wish I had understood this after having my kids.

I was in such a hurry to “get my body back” that I basically skipped the rebuilding part.

I went straight back to the harder ab exercises because harder felt more effective.

More burn.
More intensity.
More “core work.”

Meanwhile, I hadn't really learned how to reconnect my breathing, deep core and pelvic floor or manage pressure well after pregnancy.

Now I’m coaching Esther through the postpartum period, and we're starting differently.

Breathing.
Rib and pelvic control.
Learning to create tension through the deep core.
Glutes and adductors working together with the breath.

Not because postpartum women are fragile.

Because a strong foundation gives us more to build on when we DO start loading things harder.

And yes—we absolutely will.

I love hard training.

I just wish younger me had understood that the fastest-looking way back isn't always the smartest way forward.

Sometimes the exercises that look the least impressive are doing some of the most important work.

Need help navigating your own postpartum journey? We are here to help in person or online. Message for more info




08/19/2026

Want a bigger butt?

Cool.

Want a smaller waist?

Also cool.

I’m not going to pretend aesthetics don’t matter. They do. We all want to feel good about the way we look.

But if how you look is the only thing telling you whether your training is working, you’re setting yourself up for some unnecessarily miserable days.

Because the mirror is fickle.

Bad lighting?
You hate everything.

Bloated?
Obviously you’ve made zero progress.

Scale jumped up overnight?
Time to question every life decision.

You can love your body on Monday and hate it on Thursday when really very little change has taken place....

Meanwhile…

You just hip thrusted 30 pounds more than you could two months ago.

You can finally do a pull-up.

You’re running faster.

Your push-ups look completely different.

You can carry something that used to feel ridiculously heavy.

THAT is progress too.

And personally, those are the wins I remember.

I honestly couldn’t tell you the first time I looked in the mirror and thought my butt looked good or my arms looked more defined.

But I vividly remember the first time I did a chin-up.

I remember the first time I flat pressed the 50 lb dumbbells.

I remember the first time I squatted 225.

And I’ll probably always remember my son telling his preschool class that his mom’s superpower was that she was "super strong."

Or my daughter watching me do a brutal burpee workout and yelling:

“Wowee! Bodhi, look what Mommy can do!”

Those moments stick with me a hell of a lot more than a good mirror day ever has.

So keep your aesthetic goal — but pair it with something you can objectively accomplish.

Better glutes → chase a strong hip thrust.

Sculpted back → chase pull-ups.

Strong legs → get really damn good at squats or split squats.

Because sometimes the best thing you can do for your relationship with your body is stop staring at it long enough to realize:

Holy s**t. Look what I can do now



08/17/2026

I’ve done reverse planks on my hands for a while now and thought i was starting to improve....

I originally added them because I wanted more than just another “ab exercise.”

Reverse planks challenge the whole back side of the body — glutes, hamstrings, upper back and shoulders — while also asking your core to keep your ribs and pelvis controlled. I especially like them for balancing out all the sitting, forward posture and front-of-the-body work most of us do.

Then I saw someone doing them from their elbows and I thought "let me try that...."

Humbled. 😂

It wasnt my core....my upper back lit up immediately

It exposed how much more work I need through my upper back, shoulders and overall control.

And this is one of the things I love about training:

You can be strong.
You can be experienced.
You can even be a trainer.

…and still find a tiny variation that shows you exactly where you have room to improve.

Fitness isn’t about “arriving.”

It’s about continuing to learn your body, find your weak links and get better.

08/12/2026

I’ll admit it — im a trainer and even I can get sucked in by a cool-looking exercise on Instagram.

Something new, complicated or athletic-looking catches my attention and part of me immediately thinks, “Ooh…I should try that.”

But your workout does not need to look impressive on Instagram to actually work.

No balancing on a BOSU ball while doing a single-leg squat into a curl-to-press. 😂

No constantly changing exercises because your body needs to be "confused".

For most people, getting stronger and changing your body looks a lot less exciting:

Squat.
Hinge.
Push.
Pull.
Carry.
Core.

Learn to do them well.

Choose variations that make sense for your body and your current ability.

Gradually add weight, reps, control or range of motion.

Then keep showing up long enough for it to actually work.

Good training can look almost boring from the outside.

But boring basics + smart progression + consistency?

That will beat random “hard” workouts over and over again.

You don't need more tricks.

You need a plan.



08/09/2026

I’ve been practicing keeping my mouth closed and breathing through my nose—not only during the sprint, but during the recovery between rounds too.

Nasal breathing can help slow and control your breathing, improve tolerance to carbon dioxide, encourage better use of the diaphragm and deep core, and make you more efficient at managing your effort.

And honestly, the reason I started working on it is Paul.

Paul Painter has been intentionally improving his nasal breathing for a while now, and watching him work on something that challenged him made me want to challenge myself too.

That’s one of the most underrated benefits of surrounding yourself with people who are committed to becoming better.

You see them raising their standards.
You see them doing the uncomfortable work.
And suddenly, you want more from yourself too.

Not because you’re competing with them.

Because growth is contagious.

Last year, I sprinted with my mouth wide open. Now I’m seeing how much control I can maintain—even when the intensity gets high.

Still a work in progress. But definitely progress.




08/08/2026

71 is not fragile.

When Dianne first started dead hangs, she couldn’t hold herself with her feet off the ground.

Now she can.

We use hangs to help support her shoulder health, grip strength, and upper-body function — but what I really love is what this represents.

At 71, she is still building strength.
Still improving.
Still becoming more capable.

We need to stop treating aging like a long, slow decline that we’re powerless against.

Your body responds to what you ask it to do.

Train it.
Challenge it.
Give it a reason to stay strong.

Dianne is proof that you can keep gaining strength well into your 70s. 💪




Address

61 West Kings Highway
Mount Ephraim, NJ
08059

Telephone

+18562084767

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