Rediscover Fitness

09/13/2025

Rediscover Fitness is now offering Equine Massage Therapy!

Benefits of Equine Massage Therapy:
Massage therapy helps improve circulation, reduce muscle tension, and support joint mobility in horses. It promotes faster recovery after exercise, enhances performance, and encourages relaxation. Regular massage can also help identify areas of discomfort early, supporting your horse’s overall health and well-being.

Among the many documented benefits of massage are:

Enhances muscle tone and range of motion

Reduces inflammation and swelling in the joints, alleviating pain

Promotes healing by increasing nutrient flow to muscles and aiding in removal of toxins and excess fluids

Releases tension by improving the contract-and-release process of muscles

Stimulates circulation, helps restore stiff muscles, and releases endorphins — the body’s natural pain killers

Helps maintain the whole body in better physical condition

04/26/2025

What Does a Week of My Training Look Like?

A lot of clients ask, "What do YOU do for your own workouts?"
Here’s a peek at a typical week of my personal training program:

Monday: Overhead Press (Strength Focus)
Main lift: Barbell overhead press
Accessories: Pull-ups, incline dumbbell presses, core work

Tuesday: Cardio + Core
Spin intervals + rowing + ab work (keeping it fun and sweaty)

Wednesday: Deadlifts (Strength Focus)
Main lift: Deadlift
Accessories: Single-leg RDLs, shoulder presses, lateral step-ups, bicep curls

Thursday: Active Recovery
Easy bike ride or walk (sometimes both!) + mobility work

Friday: Bench Press (Strength Focus)
Main lift: Barbell bench press
Accessories: Dumbbell rows, triceps work, skater lunges, core

Saturday: Squats (Strength Focus)
Main lift: Barbell back squats
Accessories: Bulgarian split squats, hip thrusts, hip extensions, core stability

Sunday: Rest or Outdoor Adventure
Complete rest day OR something light like a walk in nature 🌳

I train this way because strength, endurance, mobility, and recovery are all part of the big picture not just “working out,” but training for life.

Your body deserves the same thoughtful balance. Ready to start your journey? Let’s build your plan together. 💪

04/26/2025

AI vs. Personal Trainer: Who Should Design Your Workout?

In today’s tech-savvy world, it’s easier than ever to ask AI tools like ChatGPT, Gemini, or GROK to create a workout plan for you. But is it really the best choice over working with a personal trainer?

Pros of Using AI for Workouts:
Fast and Convenient: Get a basic plan instantly.

Cost-Effective: No upfront cost beyond internet access.

General Guidance: Good for total beginners wanting a very broad starting point.

❌ Cons of Using AI:
One-Size-Fits-All: AI can’t personalize your plan to YOUR body, injuries, goals, or fitness level.

No Real-Time Feedback: AI can’t correct your form or catch bad habits that can lead to injury.

Lack of Progression: AI-generated plans often don't adjust over time based on your actual progress or setbacks.

No Accountability: AI isn’t going to motivate you when you feel stuck or burned out.

Why a Personal Trainer Makes the Difference:
Customization: Your trainer builds a program specifically for YOU — your goals, injuries, strengths, and weaknesses.

Injury Prevention: Trainers watch your form, adjust your movements, and design smarter progressions to keep you safe.

Real-Time Adjustments: Life happens — good trainers tweak your workouts daily based on how you feel, not just what’s on a static plan.

Motivation and Accountability: When a real human is cheering you on (and expecting you to show up!), you work harder and stay consistent.

Long-Term Success: Training is a journey, not just a quick download. There is no connection with with AI only with a real person who gets to know you personally and that is key to longevity of working out.

02/01/2025

https://www.rediscover-fitness.com/fitness-blog-health-vitality/mastering-the-transverse-plane-elevate-your-fitness-routine-with-rotational-movements

What is the Transverse Plane?The transverse plane divides the body into upper and lower halves, allowing for rotational and twisting movements. Unlike the sagittal (forward and backward) or frontal...

09/10/2024

Post-COVID Recovery Exercise Guide

As someone who has just recovered from COVID-19, I understand the difficulty of regaining fitness after illness. Did you know that muscle tone and strength can begin to decrease as quickly as 8 days after becoming immobile? Muscle strength declines faster than muscle mass, with significant atrophy happening within just one week of bed rest. This can result in up to a 10–15% loss of strength per week if no activity is performed. The good news is, with the right approach, you can gradually rebuild your strength and stamina​.

Here are some tips to safely restore your fitness after COVID:

Ease Back Into Exercise: Start with gentle, low-impact activities like walking or stretching. Gradually increase the intensity based on how your body responds.

Rest & Recovery: Listen to your body—fatigue may linger after COVID. Rest as needed, and avoid pushing yourself too hard too soon. It is ok if you can't do what you did prior to the virus.

Strength Training for Muscle Recovery: Focus on light strength training exercises to regain muscle tone, particularly in areas like the legs and core. Using weights or resistance bands can help stimulate muscle growth.

Joint Care: If you experience post-COVID joint pain, as I did, consider low-impact exercises that don’t stress the joints. Focus on mobility and flexibility to reduce inflammation.

08/29/2024

You will start seeing many more people with these round devices on the back of their arms soon as the continuous glucose monitor has been FDA approved for over the counter and no doctors prescription needed. I am an advocate for them. Read my story.

In April 2024, I went in for my annual physical. I brought up the same concern I usually do: my blood sugar seems to plummet about 1-2 hours after I eat, along with other frequent bouts of...

04/18/2024

🌿 Feeling the Strain from Yard Work? Here's How to Bounce Back! 🌿

Spent the day in the garden? While it's great to get outside and beautify our spaces, laying mulch and doing yard work can really take a toll on our backs. Here are some tips to help you recover from back pain and reduce the risk of stiffness after a day of gardening:

🌱Stretch it Out: Spend 5 mins stretching prior and you finish your yard work, do some gentle back stretches. This can help alleviate tension and prevent stiffness. Try a simple standing forward bend or a knee-to-chest stretch.

🪴Hydrate: Drinking plenty of water is crucial, especially after physical activity. Staying hydrated helps keep your muscles and discs healthy.

🌾Use Ice and Heat: If you’re feeling sore, applying ice can reduce inflammation for the first 24-48 hours. After that, heat can help relax and loosen tissues and stimulate blood flow to the area.

💐Take it Easy: Give your back a break for the next few days by avoiding heavy lifting or prolonged bending. When you do need to lift, bend at the knees and keep your back straight.

🍃Stay Active: While rest is important, staying gently active is equally crucial. Activities like walking can increase blood flow to your back muscles and speed up recovery.

🛠️ Prevent Future Pain:

👉Lift Smart: Do not stand and bend at the waists. Kneel down instead. Always lift with your knees and keep the load close to your body. Avoid twisting your back while lifting.

👉 Breaks: Regular breaks help prevent overuse. Set a timer to remind yourself to take a stretch or water break every 30 minutes.

👉Use Ergonomic Tools: Invest in tools that are designed to be easier on your back. Tools with longer handles can be a great help.

Let’s keep our gardens and our backs healthy! Share your own tips or how you take care of your back after a day in the garden! 🌼🌻

04/16/2024

🚣‍♀️ Paddle Strong: Fitness Tips for Kayaking and Canoeing on the Shenandoah River 🚣‍♂️

As the weather warms up, it's the perfect time to take on the serene waters of the Shenandoah River. Whether you're planning to kayak or canoe, building your upper body strength and core stability is crucial for an enjoyable and safe paddling experience. Here’s a simple workout you can do at home to get river-ready!

🔹 Upper Body and Core Workout for Paddlers:

Push-Ups: Start with 3 sets of 10-15 reps. This classic exercise builds your chest, shoulders, and triceps.

Plank: Hold for 30 seconds to 1 minute. Work up to longer times as your core strength improves. This stabilizes your torso, essential in paddling.

Russian Twists: Grab a weight or medicine ball. Sit on the floor with knees bent, lean back slightly, and twist your torso from side to side. Do 3 sets of 15 twists on each side to strengthen your obliques.

Dumbbell Rows: Use a pair of dumbbells, stand with your knees slightly bent, and pull the dumbbells towards your waist. Perform 3 sets of 12 reps on each arm to build back and arm strength.

Reverse Crunches: Lie on your back and lift your hips off the floor, bringing your knees towards your chest. 3 sets of 15 reps will help strengthen the lower abs.

📸 Don't forget to pause and take in the beauty of your surroundings! The Shenandoah River offers stunning views that are as rewarding as they are beautiful.

🔹 Tip: Consistency is key. Try to perform these exercises 3-4 times a week leading up to your paddling adventure to see the best results.

Get ready to enjoy the tranquility and excitement of the Shenandoah River like never before! Paddle strong, stay safe, and make unforgettable memories on the water.

Happy paddling everyone! 🌊

04/13/2024

🌼🥾 Spring Hiking Season is Here! 🥾🌼

As the flowers bloom and the trails dry up, it's the perfect time to gear up for those breathtaking hikes with elevation gains. Whether you’re a seasoned hiker or just starting, building strength and endurance is key to enjoying your outdoor adventures.

1. Here are some workouts you can do right at home to prepare:
Stair Climbing or Step-Ups: If you have stairs, use them! Climbing stairs daily can significantly build your leg strength and cardiovascular endurance. No stairs? No problem! A sturdy box or step platform will do just fine for step-ups.

2. Squats and Lunges: These are great for strengthening your quads, hamstrings, and glutes, which are crucial for hiking.

3. Planks and Core Workouts: A strong core will help you maintain balance on uneven surfaces. Incorporate planks, side planks, and bird-dog exercises into your routine to build core stability and reduce the risk of injury.

4. Heel Drops: Strengthen your calves and ankles by standing on a raised surface and slowly lowering your heels below the step, then raising them again.

5. Yoga and Stretching: Flexibility and balance are as important as strength. Yoga can improve both, and also help reduce recovery time between hikes. Try poses like the Warrior, Tree, and Downward Dog to enhance stability and flexibility.

Sample Workout:
4 Rounds
1 Min of Stair runs
12 Reverse Lunges
10 Suitcase DL
10 Goblet Squats
1 min of heel drops off the steps
30 Secs Plank
30 Secs of Tree pose on each Leg
(You can do this with your backpack on!)

Remember, consistency is key! Try to integrate these exercises into your routine at least 3 times a week. Before you know it, you’ll be scaling those heights with ease and enjoying the stunning views that await at the top.

Happy Hiking! 🌄

03/12/2024

🎉💪 Free Weights vs. Machine Weights: Strength Training Showdown! 🏋️‍♀️ vs. 🏋️‍♂️

Ever found yourself in the gym, pondering whether to hit the free weights or machine weights first? 🤔 Well, you're not alone! Both have their champions and their unique superpowers, especially when bouncing back from an injury or surgery. Let’s dive into the epic face-off! 🌟

🛠️ Machine Weights: The Comeback Hero

Stability and Support: Perfect for those early recovery days, providing the support your body needs. 🤕➡️🚶‍♂️

Spotlight on Specific Muscles: Zero in on those muscles without straining the injured area. 🎯

Ease of Use: Machines guide your movements, making them super user-friendly, especially for gym newbies. 🆕

Safe and Controlled: Keep those movements in check, protecting your path to recovery. 🛡️

Adjust with Ease: Gradually up your game without overstepping. 🔼

🏋️ Free Weights: The Ultimate Challenger

Full Body Engagement: Recruit more muscles for balance and coordination, stepping up your fitness game. 🎉

Balance & Coordination: They demand balance and coordination, activating stabilizer muscles and improving overall muscular balance. 🤸‍♂️

Real-World Ready: Prep your body for those everyday lifts and moves. 🌍
Strength and Symmetry: Say goodbye to muscle imbalances by challenging your body equally. ⚖️

🤷‍♂️ So, Who Wins? 🏆
The truth is, both have their crowning glories! Combining free weights and machine weights in your workout regimen can give you the best of both worlds – versatility and precision, strength and safety. 🌍💖

03/11/2024

🌟 Muscle Recovery Showdown: Foam Rolling vs. Percussion Gun! 🌈💪

Ever wondered about the best way to soothe those achy muscles after a workout? Let’s dive into the world of self-myofascial release(SMR) two different ways: the trusty Foam Roller 🧘‍♂️ and the high-tech Percussion Gun 🔫. Both are champions in their own right, but they play the game differently. Let’s break it down! 🕵️‍♂️

Foam Rolling 🌀
Your Move: Use your body weight to gently massage and stretch those large muscle groups.
Why We Love It:
🌊 Increases blood flow and flexibility.
🧩 Great for quads, hamstrings, and your beautiful back.
🐢 Perfect for a slow, controlled recovery session.

Percussion Gun 💥
Your Move: Target those deep muscle layers with rapid, pulsating action for a precise massage.
Why We Love It:
💨 Reaches deeper than any foam roller can dream of.
🎯 Pinpoints specific areas of tension.
⏱ Quick relief and you can carry around one in your purse.

The Verdict? 🏆
Both have their place in your recovery toolkit! 🧰
Foam Rolling is your go-to for a gentle, broad massage and flexibility boost. Ideal after a long run or workout. 🏋️‍♀️🤸‍♂️

Percussion Gun jumps in for targeted, deep-tissue relief, especially on those stubborn knots and sore spots. 🎉

Why not mix and match? Use both to keep your muscles happy, healthy, and ready for action! 🚀 Remember, the best recovery tool is the one that fits your needs and feels right for your body. 💖

Stay Loose, Stay Strong, and Keep Recovering! 💪🌈