Tillys Focused Individual Training LLC

02/15/2026

🌟 Day 15 = Challenge Mode 💥

This week’s focus:
✔ Unilateral strength
✔ Balance
✔ Mental focus

🔥 Workout:

Warm-Up (5-10 mins):
- Arm Circles, Leg Swings, High Knees

Main Workout (30-40 mins):
3 Sets of Each:
1. Single-Leg Deadlift (10 reps each leg)
2. Single-Arm Row (10 reps each arm)
3. Single-Leg Squats (5-8 reps each leg)
4. Side Plank (30 seconds each side)
5. Single-Leg Glute Bridge (10 reps each leg)

Cool Down (5-10 mins):
Stretch & Deep Breathing

02/14/2026

Tuesday and Thursday this week we are hosting play days! Come play soccer from 12-2:30pm at the Adirondack Bank Center!

Sign Up: uticacityfc.com/playday

02/14/2026

Day 14 — two weeks in 🎉
Pause and acknowledge:
👏 Your effort
👏 Your consistency
👏 Your commitment
Keep up the great work & continue to love yourself

Rest up 💛🖤

02/13/2026

🖤💛 YOUTH SELF DEFENSE – EVERY SATURDAY @ 11AM 💛🖤
Confidence isn’t just taught. It’s trained.

At Tilly’s Focused Individual Training, we’re helping young athletes and students:

✔️ Stand tall with confidence
✔️ Handle bullying situations
✔️ Build emotional strength & self-control
✔️ Trust their instincts
✔️ Move with purpose & power

This class is about more than physical defense — it’s about mindset, presence, and knowing your worth.

📍 331 Oriskany Blvd, Whitesboro, NY
💥 FREE to attend – Donations welcome

Let’s empower the next generation to feel strong, capable, and confident in any room they walk into.

Tag a parent who needs to see this 👇

02/13/2026

🌟 DAY 13 – KEEP IT SIMPLE
Day 13 reminder 🌿 Gappy Friday beautiful individuals

❌ Extreme workouts
❌ Perfect meals
❌ All-or-nothing thinking
Y ou need:
✔ Movement
✔ Protein
✔ Hydration
✔ Consistency

02/12/2026

02/12/2026

Please note that we will be closing at 5pm today.

02/12/2026

Let’s go 🌟 DAY 12 – CORE & CONTROL
Day 12 = Core control 🧠💪
Today is about:
✔ Stability
✔ Balance
✔ Control
Core work isn
’t about crunches — it’
s about supporting your entire body.
Move with intention today. Do low or high planks throughout your day

02/12/2026

The goat

Find someone you care about.

A spouse. A friend. A child. A neighbor.

And go for a walk together today.

Not to burn calories.

Not to chase a number.

But to share time… and build health.

Because love isn’t just something you say.

It’s something you do.

That’s love in motion.

02/12/2026

JR ⚽️💪🏿

The MASL is proud to announce our Players of the Week for Week 11 presented by Capelli

Goalkeeper: Paulo Nascimento St. Louis Ambush
Offensive: Sergio Pinal Utica City FC
Defensive: Christian Briggs St. Louis Ambush

02/11/2026

🖤💛 WOMEN’S SELF DEFENSE | TEEN + ADULT 💛🖤

Confidence isn’t loud.
It’s steady.
It’s prepared.
It’s trained.

We are so excited to offer our Women’s Self Defense class at Tilly’s Focused Individual Training — designed for both teens and adults who want to feel stronger, safer, and more in control.
This isn’t just about punches and kicks.

It’s about:
✨ Increasing confidence & self-esteem
✨ Reducing fear and anxiety
✨ Shifting from vulnerable to empowered
✨ Overcoming the “freeze” response
✨ Learning how to take control in high-stress moments

🗓 Saturdays at 9AM
📍 331 Oriskany Blvd, Whitesboro, NY

This class is FREE — Donations Welcome
Because every woman deserves access to tools that build strength and security.

Bring your daughter.
Bring your sister.
Bring your friend.
Or just come for yourself.

Let’s build women who walk differently — not because they’re afraid… but because they’re prepared. 💪🏽🔥

DM us to get started.

02/11/2026

Come have dinner with us at Mangia Macrina's Wood Fired Pizza, and get to know your favorite Utica City FC players & staff !!!!!