TREBEL Wellness

02/02/2026

Many of us suffer from more and more shoulder pain as we get older.

Shoulder mobility is important for your health and fitness, and we have found that almost all of our clients are lacking in certain areas of their shoulder health.

Integrated mobility work performed before and/or after each working set of strength work helps to develop and maintain healthy connective tissues and serve to help keep us injury and pain free.

When new clients come to us, we focus on shoulder flexion ability, which is one component of shoulder health most often overlooked, especially in our adult population.

Simply put, shoulder flexion is raising your arms in front of your body and overhead.

Most adults are not at all comfortable in this position due to tight shoulders, pecs, lats, and biceps.

Focusing on this movement and area of your body will make you less prone to shoulder injury and prepare you for more advanced and “fun” exercises.

Show up. Work hard. Live a Great Life.

Jesse Hilmandolar discusses and demonstrates the proper way to perform the Seated Shoulder Flexion Hold exercise.Seated Hamstring Flexibility Assessment:http...

01/29/2026

LIFESPAN AND HEALTHSPAN

The TREBEL method of coaching is a habits-based approach to improving lifespan (living longer) and healthspan (living better) through nutrition and lifestyle coaching.

Your lifespan is how long you live.

Your healthspan is the portion of your lifespan in which you are healthy.

IMPROVING HEALTHSPAN

There are eight variables that affect long-term health: genes, diseases, accidents, hormones, sleep, nutrition, movement and self-management.

That list is ordered from lowest to highest according to your ability to make changes in each area.

For instance, you can’t do much about the genes you were born with, and people can always get diseases no matter how healthy they are.

But as you move down the list, you can make dramatic changes that have life-changing effects on health, longevity and vitality.

For example, you can alter your lifestyle to have a positive influence on your hormones.

Beyond that, improvements in sleep patterns, nutrition, fitness and self-care produce impressive and measurable changes to health—and we specialize in helping people in the greater Blacksburg area to make those changes through coaching.

We want to improve the longevity and vitality of those in and around The Burg, and the TREBEL method of nutrition and lifestyle coaching is how we do it.

To find out how we can help you improve your health reach out to us at info@trebelwellness.com

01/28/2026

Unfortunately, the weather forecast for the upcoming weekend isn’t looking much better than the past few days.

This is the perfect excuse to cozy up indoors, do some batch cooking, and turn your kitchen into a hub of warmth and nourishment.

At TREBEL, we believe that taking charge of your nutrition is a key element in cultivating a holistic sense of well-being.

So, on days when the weather seems less inviting, why not make it a wellness ritual to engage in some mindful meal prep and batch cooking?

01/27/2026

TREBEL is Open Today – Please Use Caution ❄️

That said, please use extra caution getting to us. Many roads in the area are still not fully cleared, and conditions can vary depending on where you’re coming from.

When you arrive, please be careful in our parking lot, as there may still be slick or icy spots. Take your time, wear appropriate footwear, and don’t rush it.

Your safety always comes first. If travel from your area doesn’t feel like the smart move today, trust that call... we’ll be here when things fully clear up.

Looking forward to seeing you when you can make it in safely!

01/26/2026

❄️ Weather Update ❄️
Due to weather conditions, TREBEL will be closed Monday, January 26th.

Our plan is to reopen Tuesday, January 27th, but we’ll send an update tomorrow as soon as a final decision is made.

Stay safe and warm!

01/24/2026

🌟 Ready to conquer the week ahead?

Sundays are a great day!

🍽️ Mastering meal prep is all about planning ahead! Follow these simple steps to streamline your process:

1️⃣ Know Your Plate: Understand your calorie goals and portion sizes with the plate method.

2️⃣ Plan Your Week: Identify busy days and prep meals ahead for those times.

3️⃣ Create a Menu: Jot down recipes and ingredients needed for the week.

4️⃣ Smart Shopping: Stick to the store’s perimeter for fresh produce and meats. Opt for frozen over canned for better nutrition.

5️⃣ Cook Ahead: Chop veggies, cook proteins, and prepare staples like overnight oats for the week.

6️⃣ Pack and Stack: Store your prepped meals in clear containers for easy access in the fridge.

Meal prep options:

🍲 Make-Ahead Meals: Perfect for dinners, cook in advance and reheat when needed.

🥗 Batch Cooking: Freeze individual portions for quick and easy lunches or dinners.

🍱 Individually Portioned Meals: Ideal for grab-and-go lunches, prep fresh meals and divide into portions.

🥘 Ready-to-Cook Ingredients: Prep ingredients to cut down on cooking time during the week.

Remember, meal prep doesn’t have to be daunting!
Follow these steps and customize to fit your lifestyle and goals.

Happy prepping! 🌟

01/19/2026

One year in — and we’re just getting started.

About a year ago, we launched the TREBEL Run Club with a simple goal: help athletes become better runners while building real confidence. Since then, we’ve watched our athletes get faster, move more efficiently, and grow stronger not just physically, but mentally and as teammates too.

Because of that momentum, we’re excited to take the next step.

Introducing the TREBEL Speed Academy

The TREBEL Speed Academy is a fun, high-energy, performance-driven program focused on speed and overall athletic development for all athletes. This next-level training is open to youth and teens ages 10–18.

Whether your child is brand new to running or already plays multiple sports, the Speed Academy is designed to help them run faster, move better, and feel more confident in their abilities—all within a supportive, team-centered environment.

About Coach Sirak Ogbagabir
Coach Sirak is the Head Sprints & Jumps Coach at Blacksburg High School, a former Division I athlete, and brings 18 years of coaching experience. Over the years, he has mentored hundreds of athletes.

“I want to give athletes peace of mind and the opportunity to get better—on and off the track.”
— Coach Sirak Ogbagabir

What we focus on:
Speed development
Movement efficiency
Injury prevention
Athletic confidence and coordination
Building a positive team culture

Location: TREBEL Wellness, Blacksburg, VA
Sessions:
Sundays, 1:00–2:00 PM
Tuesdays, 6:30–7:30 PM

To get started, email info@trebelwellness.com
Speed. Strength. Confidence.
This is where young athletes level up.

01/18/2026

GETTING YOUR LIFE BACK ON TRACK

Maybe you’ve heard the phrase, “When you work out, your whole life works out!”

And maybe exercise doesn’t fix everything, but it can sure feel that way.

Exercise makes you more confident.

Exercise helps keep you calm.

Exercise helps you think more clearly.

Exercise increases memory storage AND recall.

Exercise helps you focus.

Exercise makes you want to eat better.

Exercise with friends gives you perspective.

Exercise makes you happy.

These are the fundamental building blocks to a happier life.

When you’re confident, you socialize more. You ask for the things you want. You stop hiding.

When you’re focused, you feel less overwhelmed.

You stress less.

You perceive that you have control over things.

When you’re happy, people will want to be around you more.

Little daily stresses won’t worry you. You’ll feel like you’re winning almost all of the time.

When you’re calm, you’ll make better decisions about your health, your relationships and your work.

When you look better, you’ll feel better too.

Look, exercise doesn’t solve every problem in your life. Not directly. But it’s a good first step.

When you change your habits, you change your perspective.

When you change your perspective, things just seem to fall into line.

You start getting little tiny wins, and that makes you appreciate the big wins more.

Want proof?

Ask yourself right now, “How am I feeling, on a scale of 1-10?”

Then go for a 30-minute walk outside.

Then ask yourself the same question again.

If you don’t feel at least a little better, I’d be surprised. BUT WAIT–not all of the results are in yet.

At the end of the day, ask yourself, “Did the day go better than I thought it would? Did it go worse? Or was it about what I expected?”

Most of the time, your day will go better when you start with exercise.

Try it for a week.

Then tell us about your progress.

If you’re really ready to start moving your life forward, reach out to us and can help you along your journey.

Have a great weekend everyone 🚶🏻‍♀️☀️🏃🏻‍♀️!

11/13/2025

You can’t stop aging, but you can influence how well your body adapts to it.

Strength training is one of the most effective, evidence-based ways to preserve bone density, maintain strength, and prevent fractures as you age.

Whether you’re new to exercise or returning after years away, it’s never too late to start.

Begin with small, manageable steps, your bones (and future self) will thank you.

10/21/2025

In the silence. In the grind. In the battles no one sees.
That’s where you find out who wins—
the new you, or the old you.

10/07/2025

At TREBEL, we believe movement is more than exercise, it’s empowerment.

And our amazing client, Karen Brown, embodies that spirit every single day.

Karen trains with us to improve her quality of life, strengthen her body, and stay active.

She is not only living with Charcot-Marie-Tooth (CMT), a rare and progressive neuromuscular disease that affects about 135,000 people in the U.S. and 3,500 across Virginia, but she is a leader in raising awareness about CMT.

This past weekend, Karen hosted a CMT Awareness Walk right here in Blacksburg, bringing together friends, neighbors, and supporters to raise visibility, share hope, and connect others facing the same challenges.

Her goal wasn’t just about finding a cure, it was about solidarity, education, and community.

And that’s exactly what she created.

Karen, we’re proud of your strength, compassion, and determination.

You inspire us all to move with purpose and to use our health as a tool for impact!

09/29/2025

Habits are the small decisions you make and the actions that you perform every day.

If you want to start a new habit, add it to an old habit.

For example, if you want to start drinking more water throughout the day, add it to things you already do:

“Every time I brush my teeth, I’ll drink one glass of water.” Keep a glass beside the bathroom sink to make it even easier.

“Every time I drink a coffee, I’ll chase it with a mug of water.”

“Every time I have a meal, I’ll have one glass of water.”

“Every time I use the bathroom, I’ll have one glass of water.”

Choose one or any combination of the above and you’ll get your 8 glasses of water per day, easily.

Why is this so effective?

Starting something new and sticking to it is really hard, and you’ve probably tried before.

But new habits and routines are tough because you’re forming new neural networks (connections in your brain).

And the older you get, the more your brain resists change.

So the answer is to build off the existing neural networks that are already in place.

The water example is an easy one.

Let’s keep building and maintaining habits!

Show Up. Work Hard. Live A Great Life 👊🏻.