VFIT

04/19/2026

38 + 3 days pregnant & landmine rows are still staple for back day ‼️

Main muscles worked:
- Lats: Important for foundation of shoulder stability, proper posture and injury prevention
- Rhomboids: Important in postural strength
- Mid/Lower Traps: Important for shoulder blade stability and scapular control (which comes down to better posture strength!)
- Rear Delts: Used when “Elbow out,” improves shoulder health, stability and posture

Secondary muscles worked:
- Biceps: important for supporting functional, everyday movements—such as lifting, carrying, and pulling objects—while protecting the elbow and shoulder joints from injury
- Core/ Obliques: Important for stabilizing the spine, reduce lower back strain, and facilitate functional movement, such as twisting, bending, and lifting

02/14/2026

Why you should incorporate rotational core into your gym routine ‼️

• Builds functional strength
- When you golf, play tennis, (for my throwers) when you throw for a sport or even reaching for things around the house or out and about you are using your rotational core!!
- Improves overall athletic development if you are specifically training for - sport, a race, a competition, etc.
• Improves balance
- improves stability within joints to help from falling or improving overall balance
• Prevention of injuries
- Who likes being injured??? Not me 🙅🏻‍♀️
- Trains joints from overuse from poor movement patterns and giving the body the tools to handle twisting motions

10/05/2025

VFIT is finally LIVE online 🤩 Go check it out and see what VFIT has to offer!

VFIT offers personalized fitness, nutrition, and virtual training to support your health goals. Start your wellness journey with expert guidance today.

08/28/2025

If you know me; I love my slow controlled movements with only DBs & KBs!!! You can feel it ALL 🥵

• Bosu ball plank with back & forth sway
• Bulgarian split squats
• Kettlebell RDLs
• Dumbbell Hip-thrusts
• Adductor ball squeeze with heel taps
• Cable Glute kickbacks

07/15/2025

After my 30 min run I was not wanting to go inside to workout. So, I stayed out side & brought my workout outside 🌞 P.S. enjoy the public service announcement post workout lol

30 min trail run

Superset: 5 sets of
30 lunges
15 Air squats
15 Jump squats

Superset: 4 sets of
30 Heel taps
100 (Pilates Move!)
15 Glute bridges

07/11/2025

🌟 CLIENT SPOLIGHT 🌟

This is a small clip of part of her workout this past week!

Liz and I have been training through this summer post track season. I have the privilege to coach Liz in shot put & discus during the school year and now be her personal trainer as school is out. Liz is an overachiever & a hard working girl. She wrestles, throws, and works hard at her academics. All while trying to be a teenager at the same time. She wants to go off to school and do track & field in college!

We are working hard at getting Liz stronger, better more consistent habits, muscle building and being more explosive.

Every-time she shows she crushes it! Way to go Liz 🤩

07/10/2025

Are you ready to start reaching your goals?
Do you want to feel better?
Do you want to look better?
Do you want your energy back?
Do you want those aches & pains to go away?

Start training & your nutrition journey today! Email me or DM me to get your FREE consultation TODAY! 🤩

07/02/2025

Hello! My name is Valerie & I am a personal trainer & nutrition coach looking to help people reach their goals!

A little background on me:
-Former collegiate athlete
-Current HS track & field coach
-BS in Exercise Physiology, minor in Kinesiology
-Associates in Physical Therapy Assistant
-ISSA CPT
-PN Level 1 nutrition coach
-NASM Corrective exercise specialist
-NASM Stretching & flexibility specialist
-Pre & post natal specialist
- Mat pilates instructor & currently working on finishing up the rest!

If you are interested in nutrition coaching, personal training, or programming; send me a DM! 💪🏼🤩