Patriot Personal Training LLC

08/02/2025

You know it’s going to be a great day when you have 12K steps in by noon! 🥰

Let’s Go!

27/11/2024

Make good choices and get home safe. 🧡

Based on historical data and current trends, 502 U.S. fatalities are estimated over this Thanksgiving weekend. The top 3 causes projected are ALCOHOL, speed and distracted driving.

It CAN be you. 🪦 We have the highest level trauma centers in our area for a reason…IF you make it there. And if you do make it there, there’s no guarantee they can save you. ☠️

Make a plan. Get home safe. 🧡

Love, Your ER Nurse 💙

04/08/2024

06/06/2024

What an amazing experience! 😁

My 1st sprint triathlon and brought home 2nd place in the Athena division. 🥈

The day before the race we had an athlete meeting where the race director talked about “putting in the work.” I’ll be honest, I haven’t swam in open water since it was safe to swim at Beltsville. How long ago was that?!?! 🤷🏼‍♀️ And my other swimming was at the local, indoor, heated pool, where I nearly had a stroke putting on my wetsuit, jacked up my shoulder on the first stroke, but continued to swim for another 30 minutes, to get used to my wetsuit. 🥵 I was nervous about the swim.

Less than a week before the race I decided to get a bike upgrade. I needed a racing bike. 🚴🏻‍♀️ I had to learn new gears and a new seat. This new bike is like a rocket compared to my old bike. 🚀

I knew my running was on point from winning my last 10K race, just a few weeks ago. 🏃🏼‍♀️

The caveat to this triathlon is that you start by jumping 12 ft off of the Cape May Ferry into the Delaware Bay. ⛴️

On Sunday, June 2, the bay was “choppy” per the race director, which required a boat repositioning so it would be safe to jump. The jump was fine, it was the next 14 minutes of swimming in “choppy water” that I questioned my life choices and asked God to spare me so I can make my family and friends proud. I swallowed more bay water than is acceptable for human consumption and didn’t drown. ☠️ This was a personal win.

Biking went just as expected. 🚴🏻‍♀️

Running on sand is a different adventure, but my continual work on stabilization training was present in every step.🏖️

The best part about this race is that you have no idea who you are racing against. The person next to you, passing you, or being passed by you may be in a completely different race category.

It’s YOU vs YOU.

You are accountable for performing at your best, or not. This is what I live for. Every morning that my feet hit the floor, I am grateful. I am all in.

Next up Steelman! 🏊🏻‍♀️🚴🏻‍♀️🏃🏼‍♀️

15/04/2024

I took my new for a ride today! 🏃🏼‍♀️ No land speed records were set, but my legs felt great, even after 13+ miles and 1000 ft of elevation gain.

Race season is around the corner and I am ready.🤩

Who knew a would make such a difference? 🤷🏼‍♀️

Let’s Go!

01/04/2024

14/03/2024

One tells you to “stand up,” the other tells you to “sit down.” 😳

09/03/2024

As we prepare for spring, we are reminded of warmer weather and time by the water. ☀️🌊

This is your reminder that your body is beach ready every-single-day of the year. 👙

Society fixates on having the prefect “beach-body.” Heck, companies make millions off of the idea. 🤑 Unrealistic expectations that create more harm than good.

🚫 Crash diets don’t work
🚫 Extreme fitness challenges can get you started, but fall short for long term results
🚫 There is no 100% safe magic pill - or injection

If you are looking to improve your health, do it the right way: good nutrition and move. Adding some weights is sure to speed things up, but it still takes time. 🏋🏼‍♀️

I’ll see you at the beach. 😎

08/03/2024

Oh the places we would go! 🏥

⭐️ Healthier communities
⭐️ Lower insurance premiums
⭐️ Decreased chronic illnesses
⭐️ Improved mental health
⭐️ Improved immune system

📋 The list of positives could go on for miles.

What’s the hold up? 🤔

27/02/2024

22/01/2024

The secret to achieving results is consistent effort, plain and simple.

Every drop of sweat, every rep pushed through, every step taken – this is what fuels your progress. ✨

There will be plateaus and there will be days you want to quit. But, the feeling of crushing a workout you once thought impossible, that’s pure magic. 🪄 The instant reward is a rush of endorphins and the long term reward is the healthier version of you.

It’s time to ditch the quick fixes and embrace your health. Put in the work, fuel your body, and celebrate every milestone, big or small. Remember, your results are a direct reflection of your effort.

Let’s Go!