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10/26/2026

Here's what's happening at Tilla Fit this week!

Monday – Plyometrics + Bootcamp
We're starting with plyometrics to develop explosive power, strengthen our legs, and improve coordination. Being quick on our feet and confident in our movements becomes increasingly important as we age! We'll finish with a classic bootcamp session of Box Step Ups and Floor Presses to get the entire body moving!

Tuesday – Strength Training
Starting with Romanian Deadlifts to strengthen our hamstrings, glutes, and lower back. Stronger muscles mean better balance, healthier movement, and more confidence in everyday activities! We'll finish with Side Planks and Sandbag Cleans to develop core strength and the ability to lift awkward objects safely.

Wednesday – Upper Body Strength + Intervals
We're building shoulder and tricep strength with Push Presses before tackling our interval workout of the week! Short bursts of hard work followed by recovery will challenge our cardiovascular system and improve our ability to handle physical demands without getting exhausted.

Thursday – Benchmark Day!
We're tackling "The Olympics 2.0!" A classic Tilla Fit benchmark testing cardiovascular endurance, bodyweight strength, and the ability to move weight. Whether you're establishing your first score or beating an old one, today is about measuring progress and celebrating what your body can accomplish!

Friday – Cardio
Our longer cardiovascular workout of the week! Expect 25+ minutes of steady biking mixed with Bicep Curls and Leg Lifts. We're building a stronger heart, improving endurance, and developing the energy needed to enjoy life outside the gym!

Saturday – Partner Bootcamp
Another classic Saturday morning! Rope Climbs, Goblet Squats, and Rowing will challenge our strength, coordination, and endurance. Expect a great sweat, plenty of encouragement, and a workout that leaves you feeling accomplished and ready to enjoy your weekend!

We're training to have more energy, move without limitations, remain independent as we age, and have the freedom to say YES to life's opportunities.

0 • 23 • 26 — HYROX TampaWhat a blessing, honor, and privilege it was to watch our members challenge themselves, push th...
10/25/2026

0 • 23 • 26 — HYROX Tampa

What a blessing, honor, and privilege it was to watch our members challenge themselves, push their limits, and express their fitness this weekend.

Stronger as individuals. Closer as a team. 🩵

Live Free.

10/23/2026

Meet a Member - Adam Baskette

Adam started over 10 months ago. Since then he has lost over 40 pounds, found new purpose in fitness, and continues to be the better version of himself for all those in our community.

Full episode on YouTube (Tilla Fit)

What's in Our Grocery Cart? 🛒🍓🥩One of the easiest ways to improve your nutrition is to set yourself up for success befor...
10/22/2026

What's in Our Grocery Cart? 🛒🍓🥩

One of the easiest ways to improve your nutrition is to set yourself up for success before the week even begins.

And that starts at the grocery store!

Here's a look at what Izzy and I pick up for a typical week of eating.

Nothing crazy. No special diet foods. No complicated recipes. Just a variety of foods that help us fuel our workouts, help us reach our goals, and coach our best!

PROTEINS
- Ground Beef – 2 lbs
- Steak – 1 lb
- Eggs – 24-36
- Egg Whites – 1 carton
- Beef Sticks – 8
- Protein Waffles – 1 box
- Protein Bars – 1 box

FRUITS
- Bananas – 12–14
- Strawberries – 3 containers
- Raspberries – 2 containers
- Grapes – 1 container
- Mandarins – 1 bag
- Apples – 2–3
- Mangos – 2

VEGETABLES
- Mixed Greens – 1 container
- Green Beans – 1 bag
- Brussels Sprouts – 1 bag
- Corn – 1 bag
- Cucumbers – 2
- Tomatoes – 1 container
- Potatoes – 1 bag

OTHER
- 2% Milk – 1 carton
- Feta Cheese – 1 container
- Bread – 1 loaf

1. This grocery haul is for TWO active adults for approximately one week. Feeding more people? Increase the quantities based on your household size, appetites, and nutritional needs.

2. Having nutritious foods available makes making good decisions easier.

3. Convenience foods aren't automatically bad. Sometimes a protein bar or beef stick is exactly what you need on a busy day.

4. Your grocery list should support your lifestyle, not make your life more complicated.

Become The Better You.

10/21/2026

Fitness is at the center of what we do.

Over the past year, we shared 52 reasons WHY people need fitness.

Now we're answering the next question.

HOW?

Here is week 20 of 52 on HOW to approach fitness.

How to Press

Last week, we learned how to squat. This week, we're moving to the upper body!

Think about how often you push something throughout your day.

Getting off the floor. Opening a heavy door. Pushing a lawn mower. Putting luggage overhead.

These movements require pressing strength.

And maintaining that strength becomes increasingly important as we age.

Pressing primarily strengthens our chest, shoulders, and triceps while developing coordination and stability.

We can break pressing into two categories:

1. Horizontal Pressing

Think about pushing something away from your chest.

Push-Ups. Dumbbell Bench Press. Barbell Bench Press.

2. Vertical Pressing

Think about pushing something overhead.

Dumbbell Strict Press. Barbell Strict Press. Push Press.

Both deserve a place in your training!

So how do you get started?

Start with the Push-Up.

Place your hands slightly wider than shoulder-width apart.

Brace your stomach and glutes.

Lower your chest toward the ground, then push yourself back up.

Can't perform a Push-Up yet?

Elevate your hands onto a sturdy bench or countertop. As you improve, gradually lower the height.

Ready for more?

Dumbbell Bench Press: Introduce resistance to horizontal pressing.

Dumbbell Strict Press: Develop shoulder strength by pressing overhead.

Barbell Strict Press: Progressively challenge your upper-body strength.

Push Press: Use your legs to help drive weight overhead.

Remember, you don't need to perform every variation in one workout.

Spread them throughout your week!

Need demonstrations?

Our Tilla Fit Movement Library on YouTube features pressing exercises and variations to help you get started!

This Week's Challenge:

Perform 10 Push-Ups and 10 light Dumbbell Strict Presses.

Then explore our YouTube library and find a new pressing movement to try.

The full Week #20 blog is available on our website and in this week's newsletter!

Member Spotlight 🩵💪🏻Everyone meet Cindy Hebert!Cindy first walked into Tilla Fit in March 2026 with two very specific go...
10/20/2026

Member Spotlight 🩵💪🏻

Everyone meet Cindy Hebert!

Cindy first walked into Tilla Fit in March 2026 with two very specific goals.

Pick up her granddaughter without back pain.

Lose 10+ pounds.

Nothing crazy. Just two goals that would make a meaningful difference in her everyday life.

So, we made a plan.

After learning about her lifestyle, nutrition, and previous fitness experience, we came up with a realistic approach that she could actually stick to.

The plan was simple:

Workout twice per week, focusing on our strength training days.

Choose specific days to enjoy some of her favorite foods.

Add more protein to her meals.

Make a few healthier swaps, like choosing better bread options.

No extreme diets. No working out six days a week. No giving up the foods she loves.

Just a handful of positive changes that we could consistently chip away at.

We also established a way to measure her progress through InBody scans, starting on March 19th, 2026.

Seven months and just over 50 classes later, the results are in!

Body Weight: Down 13 pounds!
Skeletal Muscle Mass: Maintained!
Body Fat: Down approximately 13 pounds!
Think about that for a second.

Cindy has lost 13 pounds while maintaining her muscle mass. She's getting leaner without sacrificing the muscle that helps keep her strong and capable as she ages.

But the best result of all?

She can now pick up her granddaughter WITHOUT back pain!

And that's what this is all about.

Cindy, we are incredibly proud of you! Keep showing up, keep chipping away, and keep enjoying those pain free moments with your granddaughter! 🩵

Monday – Strength + Intervals We're starting with heavy Sandbag Bear Hug Squats and Carries! Building the kind of streng...
10/19/2026

Monday – Strength + Intervals
We're starting with heavy Sandbag Bear Hug Squats and Carries! Building the kind of strength that makes lifting, carrying, and moving objects in everyday life easier. We'll finish with Push Up and Bike intervals to challenge our cardiovascular health and ability to recover!

Tuesday – Kiwanis 5K Prep
We're continuing to build our running endurance by gradually increasing our running time and decreasing our rest. Whether you're preparing for your first 5K or chasing a personal best, we're building the confidence and stamina to get there!

Wednesday – Power Clean + Bootcamp
Starting with Power Cleans to develop explosive strength, coordination, and body awareness. Then we're jumping into a classic bootcamp workout with Knee Raises and Kettlebell Swings! Stronger muscles, a healthier heart, and a clear mind!

Thursday – Strength + Bootcamp
Bent Over Rows will strengthen our back, shoulders, and arms, while rotational Med Ball Throws develop the strength needed to twist, turn, and move confidently. We'll finish with Jump Rope and Wall Ball Push Presses to get the heart pumping!

Friday – Leg Day
Our full strength day! Back Squats, Box Step Ups, and Wall Sits will strengthen our legs, build muscle, and improve lower body endurance. Strong legs mean easier stairs, more confidence getting off the floor, and the freedom to stay active as we age!

Saturday – Partner Bootcamp
Our favorite way to start the weekend! Rowing, Ring Rows, and Devil Presses in a longer partner workout. Expect a great sweat, plenty of encouragement, and a community that makes fitness fun. Leave feeling accomplished and ready for whatever the weekend brings!

10/16/2026

Meet a Member – Naomi Cook! 🎙️💪

Naomi has a story that we all need to hear!

She had every reason NOT to start. She lacked confidence in herself, has a husband and three kids, and works Monday through Friday.

But instead of waiting for the perfect time, Naomi made her health a priority.

Along the way, she's built confidence, discovered a passion for fitness, and learned just how much she's capable of!

🎥 Watch Naomi's full episode of The Tilla Fit Podcast on YouTube!

Benchmark Recap • 5:00 Max Cal Bike 🚴Yesterday, our members took on the 5:00 Max Cal Bike!The goal? Accumulate as many c...
10/15/2026

Benchmark Recap • 5:00 Max Cal Bike 🚴

Yesterday, our members took on the 5:00 Max Cal Bike!

The goal? Accumulate as many calories as possible on the bike in five minutes.

But take a look at these improvements!

These aren't just better scores on a machine. They're signs of stronger hearts, healthier lungs, improved endurance, and bodies that can handle more physical work.

That translates to climbing stairs without getting winded, keeping up with your kids, recovering faster from physical activity, and having more energy for everyday life.

That's why we benchmark.

Beth Kilgore
10 • 13 • 2025 - 37 Cals
10• 14 • 2026 - 46 Cals

Beverly Torrance
10 • 13 • 2025 - 27 Cals
10• 14 • 2026 - 31 Cals

Colin Schmidt
10 • 13 • 2025 - 90 Cals
10• 14 • 2026 - 95 Cals

Ekaterina Platonova
10 • 13 • 2025 - 54 Cals
3 • 9 • 2026 - 54 Cals
10• 14 • 2026 - 63 Cals

Liz Gonzalez
3 • 9 • 2026 - 21 Cals
10• 14 • 2026 - 29 Cals

Grace Hawkins
10 • 13 • 2025 - 46 Cals
10• 14 • 2026 - 51 Cals

Health McArdle
10 • 13 • 2025 - 43 Cals
3 • 9 • 2026 - 51 Cals
10• 14 • 2026 - 54 Cals

Izzy Beard
10 • 13 • 2025 - 63 Cals
3 • 9 • 2026 - 65 Cals
10• 14 • 2026 - 69 Cals

John Slates
10 • 13 • 2025 - 68 Cals
3 • 9 • 2026 - 78 Cals
10• 14 • 2026 - 80 Cals

Joshua Jordan
10 • 13 • 2025 - 67 Cals
10• 14 • 2026 - 73 Cals

Kailey Ross
10 • 13 • 2025 - 44 Cals
10• 14 • 2026 - 50 Cals

Kellie Keene
10 • 13 • 2025 - 35 Cals
3 • 9 • 2026 - 46 Cals
10• 14 • 2026 - 55 Cals

Kris Keene
10 • 13 • 2025 - 85 Cals
3 • 9 • 2026 - 91 Cals
10• 14 • 2026 - 95 Cals

Lindsay Minor
10 • 13 • 2025 - 53 Cals
10• 14 • 2026 - 58 Cals

Matthew Eckelberg
10 • 13 • 2025 - 79 Cals
3 • 9 • 2026 - 84 Cals
10• 14 • 2026 - 89 Cals

Olivia Tagye
3 • 9 • 2026 - 41 Cals
10• 14 • 2026 - 44 Cals

Robert White
10 • 13 • 2025 - 78 Cals
10• 14 • 2026 - 86 Cals

Rosario Martinez
10 • 13 • 2025 - 44 Cals
3 • 9 • 2026 - 46 Cals
10• 14 • 2026 - 50 Cals

Sandy Niedzwiecki
10 • 13 • 2025 - 39 Cals
10• 14 • 2026 - 43.5 Cals

Stacie Kimble
3 • 9 • 2026 - 44 Cals
10• 14 • 2026 - 49 Cals

Sue Schmidt
3 • 9 • 2026 - 42 Cals
10• 14 • 2026 - 49 Cals

10/14/2026

Fitness is at the center of what we do.

Over the past year, we shared 52 reasons WHY people need fitness.

Now we're answering the next question.

HOW?

Here is week 19 of 52 on HOW to approach fitness.

How to Squat

Over the last several weeks, we've taught you how to structure workouts, choose weights, and determine sets and reps.

Now let's learn how to perform the movements!

We're starting with one of the most important movements your body can perform.

The Squat.

Think about how often you squat throughout your day.

Getting out of a chair. Picking something up. Playing with your kids. Getting off the toilet.

Squatting strengthens your legs, improves coordination, and helps maintain your independence as you age.

So how do you squat?

1. Start with your feet roughly shoulder-width apart, toes slightly outward.

2. Keep your entire foot planted on the ground.

3. Bend your hips and knees together, lowering yourself between your legs.

4. Squat as low as you comfortably can while maintaining control.

5. Push through your feet and stand tall.

That's an Air Squat!

But what if you're struggling?

Try a Box Squat. Lower yourself onto a stable box or bench, then stand back up.

As you improve, start challenging yourself with different variations.

Squat Hold: Pause at the bottom to develop control.

Goblet Squat: Hold a dumbbell at your chest to introduce resistance.

Back Squat: Place a barbell across your upper back to progressively develop strength.

Remember, not everyone needs to squat the same way.

Find a variation you can perform confidently and progressively challenge yourself.

Need help?

We're building the Tilla Fit Movement Library on YouTube, featuring demonstrations of these exercises and many more!

This Week's Challenge:

Perform 10 Air Squats and 10 Pause Air Squats.

Then visit our YouTube Movement Library and find a new squat variation to practice.

You don't need to squat 300 pounds.

You need to maintain the strength and mobility to squat for the rest of your life.

The full Week #19 blog is available on our website and in this week's newsletter!

Address

749 S Central Avenue
Umatilla, FL
32784

Opening Hours

Monday 6am - 12pm
3pm - 7pm
Tuesday 6am - 12pm
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Wednesday 6am - 12pm
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Thursday 6am - 12pm
3pm - 7pm
Friday 6am - 12pm
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Saturday 8am - 10am

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