Table2Mat

Find info about events, specials and interesting facts related to personal training and nutrition

10/24/2025

A little kitchen magic! 🧙‍♀️

From a cauldron of chopped cauliflower to a creamy, cozy bowl of goodness — proof that healthy eating can be downright enchanting.

Who’s ready for a spoonful?

10/15/2025

Survived my first plunge and lived to tell the tale! It went a little something like this…

1️⃣ Denial (“It can’t be that cold…”)
2️⃣ Shock (“Oh. It’s that cold.”)
3️⃣ Bargaining (“Maybe just my lower half…”)
4️⃣ Reflection (“Why did I think this was a good idea?”)
5️⃣ Triumph (“I’m basically invincible.”)

Now we’re wondering… if we were to add something new for our clients — would you vote for a cold plunge or a hot tub? 💭❄️🔥

09/30/2025

IBD: Irritable Bowel Disease is a category that includes Crohn's and Ulcerative Colitis and have autoimmune origins. Reducing inflammation through dietary changes and stress reduction can greatly improve symptoms of these diseases.

IBS: Irritable Bowel Syndrome is a name given to patients who have symptoms but doctors don't know why and don't have a protocol of medications to treat them with. The good news is dietary changes can address and most of the time eliminate these symptoms!

Some symptoms that may be categorized as IBS:
Constipation
Diarrhea
Bloating
Intestinal pain
Fatigue
Nausea
Stomach pain or discomfort

Beginning an elimination diet is the first step to addressing these symptoms - if you're interested in trying a 5 week guided elimination diet for FREE contact us!

09/17/2025

Saturday Sept 20
9am

The last yoga in the garden for this year is coming up! Join Lara for a 1 hour flow followed by an herbal tea- this one might be a hot tea based on the forecast 🫖🍵🧘

Sign up at the link in the bio or just show up if you can make it last minute!

Can't wait to see you there

08/19/2025

Coming up on Saturday! Only 2 Yoga in the Gardens left before fall. This week we will have a tea featuring holy basil, also know as tulsi. It's a great adaptogenic herb to keep your nervous system regulated.

👀keep your eyes on this space for some exciting yoga coming in the fall!

05/15/2025

Yoga in the Garden 🌸🧘‍♀️☀️

Come breathe, stretch, and connect with nature during our all-levels outdoor yoga flow led by Lara. After class, enjoy a refreshing iced tea featuring seasonal ingredients from the garden!

✔️ Bring your mat and props (we have a few extras)
✔️ Held outside unless it rains — dress for the weather!
✔️ Donation-based + FREE registration
✔️ Held at Lara’s garden in Adamstown
✔️ Sign up to save your spot: https://bit.ly/table2mat-register

Space is limited, so secure your spot and let us know if your plans change. We can’t wait to flow with you!

05/13/2025

There’s dedication, and then there’s this commute to work that our client has committed to making after her session every Tuesday morning, just so she can get her workout in.

How important is your health to you?

04/17/2025

🚨 OPENINGS ALERT! 🚨

It’s been a little while since we’ve had to make one of these posts… but we’re excited to share that two personal training spots have opened up at Table2Mat!

🗓️ Tuesdays at Noon
🗓️ Fridays at Noon

If you’ve been thinking about starting personal training or getting back into a regular routine, this could be the perfect time. These midday sessions offer a great reset — and we’d love to welcome you into our Table2Mat family.

📞 Call (240) 388-2206 to learn more and reserve your weekly spot.

01/25/2025

Effective this morning, I can officially add another specialty certification to my repertoire! I am very excited to be able to call myself a NASM certified Behavior Change Specialist. My Bachelors degree is in Psychology, so this took me back to my roots of many years ago, and I highly enjoyed the process of working on this certification.

I’ve always prided myself on my ability to work with a wide variety of people and this certification will further help me help clients get past their mental hurdles; which more often than not, are the biggest barriers in starting an exercise program.

Don’t let your worst enemy live between your ears.

01/14/2025

How many different plants do you typically eat in a day? When counting be sure to remember herbs and spices!!
Dishes like this sweet potato black bean casserole incorporate many different spices which easily ups your plant number per day in a delicious way.
Herbs and spices are also very important if you're trying to lower your overall sodium intake- the flavor you're losing from the lack of salt is more than made up for with the depth of flavor herbs and spices provide.

This recipe and many more that Lara uses comes from the cookbook Nourishing Meals.

10/02/2024

An example of one of the delicious recipes included in the Menu2You program! Brown rice, edamame and kimchi bowls 🤤 you can sign up today- head to the link in our bio.

With the Menu2You program you get:
💚 3 full weeks of meal plans each month
💚 Delicious gluten free recipes
💚 A grocery list for each week

09/04/2024

Intermittent fasting is very popular, but is not appropriate for everyone. A large population it may not be beneficial for is cycling women (women who are still getting their period). Almost all big studies are done on men and post menopausal women for the simple fact that they do not have significant hormone changes in a short amount of time. And when intermittent fasting studies (though very small) have been done on cycling women, the results are actually the opposite of the results seen in men.

Why is this?

Women who are still cycling have very different demands on their bodies at different parts of the month. Fasting puts a certain amount of stress on the body and that stress can cause hormonal disruptions that could increase symptoms of PMS and inhibit weight loss. Definitely not what we're looking for!

Women need to find an eating style that supports hormonal shifts. That means eating at regular intervals throughout the day and supporting hormone production with healthy fats.

Address

Adamstown, MD
21710

Website

http://www.table2mat.com/

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