Stephanie Krempa

Stephanie Krempa Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Stephanie Krempa, College Point, NY.

Certified Personal Trainer & Nutritionist
Masters in Nutrition & Bachelors in Exercise Science
ProNatal Pre & Postnatal Fitness Specialist
Registered Yoga Teacher
Certified ACSM PT, AAAI/ISMA Pilates Instructor

04/08/2026

Don’t let me catch you not training upper body babe -up

12/10/2025

Sky high baby. My first muscle up.

I have been grinding on this for seven months. There were days I felt it would never click, days I felt like all the sacrifices I made were a waste. Funny how this “simple move” made me question everything about myself.

Nothing comes close to the feeling of hitting it today. I feel so much gratitude and relief it almost doesn’t feel real. Pure bliss!

S/O to the best and strongest coach . Would not want anyone else in my corner. Xx

“Stillness”…“nothingness” are absence and cessation concepts that I have always had a hard time with. I have always been...
12/26/2023

“Stillness”…“nothingness” are absence and cessation concepts that I have always had a hard time with. I have always been a diligent and resilient person, staying active and keeping myself busy. I have a fear of boredom or being stagnant.

Learning more philosophy of yoga really challenged this for me. Originally it was actually created so that the practitioner could sit and meditate for long periods of time. I had to ask myself questions like “what am I giving my attention to?” I was constantly thinking about the regrets of my past or plans for the future. Yoga taught me to stay in the present moment, that’s it’s ok to truly enjoy just existing.

Above all, I’m now thinking about the balance of the two extremes. Too much of one thing is never a good thing and so I continue to dance between the highs and lows.

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I wanted to become a registered yoga teacher to diversify the way I am able to help others. Having a background in fitne...
12/25/2023

I wanted to become a registered yoga teacher to diversify the way I am able to help others. Having a background in fitness along with my Masters in Nutrition Science, I knew I had a good understanding of holistic wellness. Yet a missing link to this well-rounded mindset was in the power of relaxation and regeneration.

Yoga is the perfect blend of movement (asanas) with mental, and spiritual practices. The meditations techniques can help calm the mind creating a relaxation response. These restorative methods are known to activate the parasympathetic nervous system which helps to heal and restore balance in the body. This slows breathing, reduces blood pressure, and produces a feeling of calmness. There are many benefits to this practice including reducing stress, anxiety and cortisol levels. Research has shown that yoga can even reduce depressive symptoms, improve sleep, along with many other positive effects supporting an overall better quality of life.

I am so happy to now be able to offer these teachings to my clients.

Stay tuned for more yoga fun 🕉️

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Brooklyn Half Marathon last weekend was a success! My goals for this race were to:1. Remain injury freeGrowing up, I was...
04/29/2023

Brooklyn Half Marathon last weekend was a success! My goals for this race were to:

1. Remain injury free

Growing up, I was a successful track and cross country athlete. Unfortunately during that period of my life, I would repeatedly suffer from chronic shin splints. I believe that this and other chronic injuries were from over-training without a proper strength base. I wanted to prove to my younger self that I was strong and smart enough to do it right this time. I included supplementary strength training 2x/week in addition to running 3x/week.

Before training began, I made sure I had the proper footwear 👟. I visited for a more customized shoe from that matched my feet’s shape along with insoles that assist with my over pronation. I believe this made a notable difference in my performance and ability to stay consistent from week to week. For race day, I ran in socks from .earth 👌

2. Complete the race at a pace of 8:30 or less

I trained for 3 months under a program from by
I really enjoyed learning from an experienced coach. I purchased a heart rate monitor to observe positive adaptations to my heart rate over the course of three months and became well-versed in zone training and my comfort levels in different heart rate zones.

I would also attribute my success to the social accountability from my amazing partner .jae and running besties . Our group chat kept the runs relatable and fun. 🤗

Reach out to me via email info@fitlilsteph.com or DM if you are interesting in your own customized half marathon training program, with hands-on coaching throughout your training.

I am always down to talk about running or training if you need help don’t hesitate to ask to help!

On to my new goals, up next; cleaning up my diet (gut health & hormones) and inversions/flexibility for summer! Stay tuned.

Address

College Point, NY

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 6pm
Sunday 9am - 6pm

Telephone

+17167201765

Website

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Even if you’ve decided you want to live a healthier lifestyle, it can be hard to know exactly which steps to take. FitLilSteph provides personalized training programs and nutrition consulting to help you achieve your goals in a holistic, manageable, and effective way. Based in Brooklyn, NY, she offers virtual options to make your experience as convenient as possible. Stephanie Krempa has been passionate about healthy living since she was young. She grew up as a successful multi-sport athlete while overcoming low energy availability, low bone mineral density, and menstrual disturbance—problems that often plague female athletes. This experience, along with her master’s degree in nutrition science and bachelor’s in exercise science, has made her a personal trainer and wellness coach with valuable knowledge about helping others live healthier and reach their full potential. Fit Lil’ Steph offers a variety of options to assist you in reaching your goals. Her virtual training sessions, held one to three times a week, include personalized four-week training programs with home workouts. If you’re looking for advice about eating healthier, try a virtual nutrition consulting session, which includes a diet assessment, meal planning advice, recipes, and recommendations for effective lifestyle changes. This personal trainer’s virtual lifestyle consulting sessions combine both training and nutrition consulting into a customized six-week program to help you achieve greater overall wellness. Take the first step toward higher energy levels, greater strength, and more self-confidence today by getting in touch with Fit Lil’ Steph. Whether you want to train for a marathon or simply live a healthier lifestyle, you can rely on Stephanie for valuable advice and doable strategies that actually work. Visit this personal trainer online to schedule a free virtual consultation or call (716) 720-1765 to learn more.