FitDoc Strength Programming

02/12/2026

Why You Leak When You Jump (And How to Fix It)

Leaking when you jump? 🚨

Your pelvic floor is supposed to fire BEFORE impact.
If it doesn’t — you leak.

This quick drop drill retrains fast core activation so you can move with confidence again.

Impact isn’t the enemy.
Poor timing is.

Save this. Practice it. Strength comes with repetition.

02/10/2026

Protein: Your Secret Superfuel 💪 | Quick Nutrition Tip

1g of protein = 4 calories 💥 But it’s more than energy—it fuels your muscles, skin, hair, bones, hormones & even DNA!

Your body burns carbs → fat → protein last. Eat enough, or risk breaking down your muscle for fuel 😱

💡 Why it matters: Stay strong, energized, and healthy—protein is your secret superpower!

✅ Quick Facts:

1g protein = 4 calories

Protein = last fuel source

Supports muscles, skin, hair & hormones

Join our classes for guided support, and check the comments for my YouTube channel link with full-length videos and more classes.

02/09/2026

Your rib cage is meant to MOVE — but modern life makes it stiff.

When mid-back mobility is lost, your neck and low back are forced to compensate… and that’s where pain often starts.

✨ Restore mobility where it belongs to protect the areas meant for stability.



https://youtube.com/shorts/WnsOf8dTlmo

👉 Want full access to this video?
Check my YouTube channel!

Your rib cage is meant to MOVE — but modern life makes it stiff.When mid-back mobility is lost, your neck and low back are forced to compensate… and that’s w...

02/04/2026

The Real Reason You Keep Craving Sugar 🍭

Why do sugar cravings hit so hard — and so fast? 🍩 Sugar spikes dopamine (your brain’s reward chemical) and blood sugar… then comes the crash. That drop is what triggers your body to scream “get more NOW.”

Understanding this cycle can help you stop blaming your willpower and start working with your biology.

👉 Want full access to this video?
Check my YouTube channel!

Why do sugar cravings hit so hard — and so fast? 🍩 Sugar spikes dopamine (your brain’s reward chemical) and blood sugar… then comes the crash. That drop is ...

02/04/2026

Wellness Wednesday!

Ever notice how a bag of chips leaves you wanting... more chips? 🥨🚫

That "snacky" feeling is often just a blood sugar roller coaster. Before you grab the carbs, try protein first. A handful of nuts or a hard-boiled egg stabilizes your levels and actually kills the craving instead of just feeding it.

Stop the cycle. Eat for fuel, not just for the "crunch."

What’s your go-to high-protein snack? Let me know in the comments! 👇

02/03/2026

✨ Replay Now Available! ✨

Stefanie's session was fascinating and empowering, connecting the dots between your past exposures and your current health in a way most of us have never heard before.

Biggest takeaway?
👉 Your genetics are NOT your destiny — your environment, food, and lifestyle can influence how your genes express themselves.
Stefanie breaks down the concept of nutritional epigenetics and explains how common additives like aspartame, carrageenan, and high fructose corn syrup may have long-term effects on metabolism, inflammation, and overall wellness. Even more importantly, she shares how small, intentional daily choices can help your body recalibrate and function more optimally.

This is about awareness — not fear — and realizing you have more influence over your health than you think.

🎥 Replay access: $9.99
Comment REPLAY or send me a DM for the details 💬

01/30/2026

✨ Replay Now Available! ✨

Michelle’s session was eye-opening and empowering, breaking down how chronic inflammation quietly drives fatigue, pain, weight struggles, and many chronic conditions.

Biggest takeaway?
👉 Inflammation isn’t always bad — but when it becomes chronic, it can work against your body instead of for it.

Michelle explains the difference between helpful vs. harmful inflammation and shows how daily lifestyle habits can lower inflammation and support long-term energy, strength, and healthy aging. You have more control than you think.

🎥 Replay access: $9.99
Comment REPLAY or send me a DM for the details 💬

01/28/2026

🎥 Spine Class #6 is LIVE!

Our next spine mobility & strength session is now up on YouTube and ready for you to follow along at home 🙌 Whether you're working on reducing stiffness, improving posture, or supporting a healthier back, this class will guide you through it step by step.

Missed a previous session? No worries!
👉 All past spine classes are saved on my YouTube channel so you can catch up anytime or repeat your favorites.

Consistency is what helps your spine feel stronger, more mobile, and more supported in everyday life 💪

✨ Watch Class #6 here: https://youtu.be/x1amoCiSiGI
📺 Find the full spine class playlist on my YouTube channel to stay on track!

Spine Health and Strength Series Class 6Dealing with back tension, stiffness, or weakness? You’re not alone. This class focuses on building a strong, resilie...

01/27/2026

Struggling to feel your core in planks? Try THIS instead. 🔥

This modified plank targets your deep core muscles without overloading your hips, quads, or shoulders. Perfect if regular planks feel more like a leg or arm workout than abs.

Instead of holding a full plank, focus on a pelvic tuck — lifting your pelvis slightly while drawing your p***c bone toward your ribs. This activates your deep abdominals and helps build real core stability that supports your spine.

✨ Great for:
• Core strength without neck or shoulder strain
• Low back support
• Postpartum core retraining
• Beginners learning proper engagement
• Anyone who “doesn’t feel” their abs in planks

Small movement. Big core activation. Breathe, engage, and lower with control.

This modified plank targets your deep core muscles without overloading your hips, quads, or shoulders. Perfect if regular planks feel more like a leg or arm ...

01/26/2026

💡 Monday Motivation: One focused choice now beats a hundred scattered plans later.

It’s easy to get caught up in doing all the things at once, but real progress comes from clarity and consistency. Pick one action today that moves you closer to your goal — and give it your full attention. Momentum builds faster when your energy is focused, not scattered.

✨ What’s the one choice you’re committing to this week? Share below! 👇

01/22/2026

Most people think they’re stretching their hamstrings… but they’re really just bending their spine.

Try this instead
✔ Hinge at your hips
✔ Keep your chest tall
✔ Stick your hips back
✔ Feel the stretch in the back of your leg — not your low back

This proper hip hinge protects your spine while actually lengthening your hamstrings the right way. Quality is better than depth every time!

👉 Want more spine-safe workouts?
Check out my YouTube channel for full classes. - Link in comments!

Most people think they’re stretching their hamstrings… but they’re really just bending their spine.Try this instead✔ Hinge at your hips✔ Keep your chest tall...

04/10/2024

If you want to hang out with Mike and me this a Friday 5:45pm-7pm….

After we exercise to prepare our body for the season We are practicing wedge !! Middle Iron!! Hybrid or Fairway wood And Driver !!!

Lots of fun taking swings with our local pro Michael Zaranek of Brattleboro Country Club

Let me know if you want to join us!