Premier Fitness Solutions Inc

04/14/2026

So happy for this newest Review, and so grateful for clients like Chris Meadows Evans who have trusted us with their health and fitness goals😍

04/11/2026

“Quick thought on progressive overload…
It’s not just adding weight.
Depending on where you’re starting…
it might look like reducing assistance,
moving to your own body weight,
and eventually adding load.
Because strength training is about getting you stronger.
So if you can’t squat yet…
your starting point isn’t forcing it.
It’s using support to move through the squat…
and building from there.
That’s still strength training.
That’s still progress.
Don’t overthink it.
Strength training is for everyone —
it just has to start where you are.”

04/04/2026

Most of us know that core training is important…
And a lot of people are trying really hard to “strengthen their core.”
But if that’s you —
and you’re not getting the results you want…
or you actually feel more achy after core work…
👉 these might be the reasons:
❌ Your pelvis is sitting in a tilted position
❌ Your lower back is arching instead of stabilizing
❌ Your ribs are flaring instead of staying connected
❌ You’re collapsing into your shoulders
❌ You’ve lost connection between your ribs and pelvis
And from there…
Your core isn’t really working.
Your back just picks up the job.
👉 Your core is not just “abs.”
It’s a system of pressure, alignment, and control.
If those pieces aren’t there —
you can do all the exercises in the world…
and still feel stuck (or worse).
What to shift:
✔️ Breathe into your lower ribs (front, sides, back)
✔️ Exhale and gently bring ribs down
✔️ Find neutral pelvis (not tucked, not arched)
✔️ Turn on your abs without gripping
✔️ Keep your shoulder blades supported on your ribcage
Core training is important…
But how you position your body while doing it
matters more than most people realize.
👉 Fix the setup…
and suddenly your core actually starts doing the work.

04/01/2026

“My metabolism is broken…”
I hear this all the time—especially from people in their 40s, 50s, and 60s.
And I get it.
Things feel slower. Heavier. Different.
But before we jump to that conclusion…
let’s actually understand what metabolism is.
Because most people don’t.
Your metabolism isn’t one thing.
It’s made up of multiple systems working together:
1. Resting Metabolic Rate (RMR)
This is your baseline.
👉 About 65–75% of the calories you burn every day go here.
This isn’t exercise.
This is just staying alive:
Brain function
Organ function
Breathing
Circulation
Even if you laid in bed all day… this is still running.
2. NEAT (Non-Exercise Activity Thermogenesis)
This is the one almost everyone ignores.
👉 This includes all the movement you don’t think of as exercise:
Walking around the house
Standing, shifting, fidgeting
Cleaning, errands, daily life
And this can vary by hundreds of calories per day between people.
This is often the biggest drop as we age…
not because we “get older”—
but because we move less without realizing it.
3. Exercise (EAT – Exercise Activity Thermogenesis)
This is your workouts.
And here’s the truth most people don’t expect:
👉 This is actually a smaller portion of your daily burn than you think.
But it matters because of what it does to your system:
Builds muscle
Improves metabolic efficiency
Increases insulin sensitivity
Supports long-term calorie burn
4. Thermic Effect of Food (TEF)
This is the energy your body uses to digest and process food.
👉 Roughly 10% of your daily calories
And not all food is equal:
Protein = highest thermic effect (your body works harder to process it)
Carbs = moderate
Fats = lowest
So yes—what you eat affects how much you burn, not just how much you eat.
Now let’s come back to the real issue…
When people say
“my metabolism slowed down”
What’s often actually happening is:
Less muscle mass
Less daily movement (NEAT drops a lot)
Less challenge to the system
Inconsistent or very low food intake (which can downregulate energy use)
👉 So no… your metabolism didn’t break.
It adapted.
And here’s the empowering part:
You can influence almost every piece of this.
Not with extreme workouts.
Not with punishment.
But with simple, consistent inputs:
✔️ Maintain or build muscle
✔️ Add small doses of challenge (strength, intensity, variety)
✔️ Move more throughout your day (this matters more than you think)
✔️ Eat enough—and prioritize protein
I’ve seen people rebuild their metabolism in their 50s, 60s… even 70s.
Not by doing more.
But by doing the right things consistently.
So if you’ve been feeling stuck…
That’s not a life sentence.
That’s just feedback.
And we can work with that.

03/19/2026

03/17/2026

It's easy to find excuses, work, toddler, baby on the way , birthday...
But consistency is the key, congratulations Kevin on your fitness journey, awesome job showing up on your birthday.
And Trish, thank you for being a source of encouragement for many ❤️

03/14/2026

Many of you here know me through fitness, movement, or our studio.
But I realized I’ve never properly introduced myself here.
My name is Karina, and for the past 25+ years I’ve been helping people move better, feel stronger, and regain confidence in their bodies( not counting years spent in the clinical setting helping those with strokes, brain and spinal cord injuries- also very rewarding).
What many people don’t know is that my work is deeply shaped by my own journey.
I was born with hip dysplasia and eventually needed a hip replacement.
For someone who has always loved movement, losing the ability to do things that once felt natural was incredibly humbling.
It forced me to rethink everything I believed about training, pain, and strength.
Through my background in physical therapy and years of working with clients recovering from injuries, surgeries, and chronic pain, I began to see something clearly:
Most people don’t need harder workouts.
They need smarter ones.
Today my work focuses on helping adults — especially those 45+ — rebuild strength safely through mobility, stability, breath, and progressive strength training.
My philosophy is simple:
Softness leads to strength.
When we calm the nervous system, restore movement, and build stability, the body starts to trust itself again.
And that’s when real strength returns.
If you’re someone who wants to stay strong, active, and capable for life — even after injuries or setbacks — this work is for you.
And I’m grateful to be part of that journey.

03/13/2026

Couples who workout together stay together.
So proud of these two!

03/13/2026

Working on your core?
Start with breath, stability, and control — so you can safely move into strength and power.
If you sit at a desk most of the day and deal with occasional aches, stiffness, or lower back discomfort, you’ve probably been told:
"You need to strengthen your core."
That is absolutely good advice.
But how you start matters a lot.
Many people think core training starts with sit-ups, crunches, or heavy rotational movements — focusing on the re**us abdominis, the muscle that creates the “six-pack” look.
But true core function starts deeper.
Before worrying about visible muscles, we want to train the deep stabilizing system that supports your spine:
• the deep abdominals
• the pelvic floor
• the diaphragm
• the multifidi (small stabilizing muscles along the spine)
These muscles work together to regulate intra-abdominal pressure, which acts like a natural support system for your spine.
When this system is coordinated with breathing and controlled movement, it creates stability so your arms and legs can move efficiently and safely through space.
In other words:
The brain and nervous system organize stability first.
From there we can build:
Stability → Control → Strength → Power
This progression matters.
Because once you begin lifting heavier weights, moving faster, or adding powerful movements, your spine and joints need a solid foundation underneath them.
Skipping the foundation often leads to the aches, compensation patterns, and injuries many people experience when they jump straight into intense workouts.
This is why I often say:
Softening leads to strength.
First we soften —
not only tight tissues in the body, but also the expectations in our mind that everything needs to be intense right away.
Then we create safety and stability.
Stability and predictability allow the nervous system to feel safe.
And when the body feels safe, it can organize movement much more efficiently.
From that place, strength and power become something the body can build and enjoy — not fight against.
So if you're starting to work on your core, or returning after time away from exercise, remember:
Breath first.
Then stability.
Then strength.
Your body will thank you for building the foundation.

03/11/2026

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