Gall Fitness

08/18/2025

🚦 All Roads Lead to Rome… in Fitness Too 🚦

There’s more than one path to getting fit, strong, and healthy.
Some people love lifting heavy. Others thrive on high-intensity intervals. Some prefer long walks, cycling, yoga, or a mix of everything.

💡 Here’s the truth:

HIIT isn’t “bad” for you. Done correctly, it builds strength, endurance, and power.

You can get strong with HIIT — especially if you’re progressively challenging your muscles.

Weight lifting is fantastic for building strength and bone density — but it doesn’t cover your cardio needs on its own.

The best program? The one you’ll stick with, that challenges your body, and keeps you progressing. You don’t have to marry one method — in fact, blending them is often best.

Whether your “road” is through the weight room, a HIIT circuit, a yoga mat, or all of the above… they can all get you to your “Rome” — a strong, capable, healthy body.

🛤️ Move well. Move often. Choose the road that works for you.
📱 314.313.2823

Stay Tuned for the greatest fitness colab...

08/12/2025

👏🏻✅Back to School✅👏🏻SALE

Come try group classes!

08/10/2025

Are you ready to make that change? 👏🏻✅
Here is an opportunity to finish this year in a good place mentally and physically.

I have room for 1-2 training clients; lifestyle program clients ideally. These programs are not quick fixes, short terms success stories or crash diets.

These are spits that include all services and unlimited support.

I will help you change your life and teach you how to make this the last time you start over.

Text me to set up a consultation.
314.313.2823

Please do not facebook message, the fastest and most direct way to get a response is a text or call. 😊

08/07/2025

Sauna 🧖‍♀️ Update!

We have adjusted the pricing ⬇️ not because it isnt valuable but to make it more accessible.

Nervous? Dont be!

There are many benefits and we'd love to help you get started on your sauna journey! 🤗

Book on the app under appointments or online at Gallfitness.com

08/01/2025

IT'S BACCKKKK! 🙂

Join us for our annual Back to School Challenge, a 6 week reset back into reality and schedules post all the summer things.

++Coordinating 6 week StepBet optional:
https://step.bet/rsFzENlLjVb

++ For the step requirement You can also do personal trackers to qualify and will need to prove 10k steps a day 6/7 days a week.

This is an all levels challenge, and open to anyone! There will be weekly challenges and prizes, lots of fun and a some fun surprises!

Official Trackers in Studio!

Participation is $20
Cash or Venmo by August 15th

++This year we are pairing the challenge with an August promo! NEW members can get two months of UNLIMITED group classes AND 2 free InBody scans for only $150!

07/30/2025

This one is a slow burn and PERFECT for those looking to tone and sculpt their bodies.

This class is a heated (mildly) workout focusing on smaller muscles, slower movement, longer static moves, lighter weights and the deep stretches that tie all our hard work together.
Think yoga & pilates had a wild baby 🤣😜

Class targets the total body for a well rounded and highly rewarding fitness experience. All levels accessible.
Warmed muscles are able to move through more complete ranges of motion to get more out of strength movements.
*Room is warmed with Infrared heaters which utilize dry heat so there is no to minimal humidity

Sign up on the app or Gallfitness.com

07/30/2025

A Must read.

This is not a dig at weight loss drugs- but sharing the issue with the overall temperature weight management and "health" has taken, and the constant pressure to be the smallest version of ourselves.

We grow. We change. Life impacts our bodies.
My favorite thing to tell my clients is that our weight is simply our relationship with gravity. 😉

I've gained 4-5lbs this summer. News flash, I do almost every summer... because I live my life. My weight fluctuates all year long based on birthdays, holidays, vacations, fitness challenges, etc. But for a solid 6 years I've stayed in an 8lb window.

And the last 6 years of my life have been filled with too many workouts, pizzas, walks, margs, naps and 5ks to count... and nothing. Bad. Happened.

I only share this because it matters far more how you feel and move than it ever will what you weight.

Don't let the pressure of small stop you from living a BIG life. 🩷

Trigger warning: Weight and body image.

I put on eight pounds in one month. That’s right, I ended May eight pounds heavier than when it started. My diet didn’t change. My activity level didn’t change. My stress level didn’t change. But, my weight sure did.

I couldn’t figure it out and my weight wasn’t budging down, which was really frustrating. I finally decided it must be perimenopause so I made an appointment with my gynecologist to discuss it. She agreed with me but then things got a little weird.

First, let me say if this is my menopausal body I am okay with it. Our bodies change naturally as we age - we’re not meant to look like teenagers in our forties and fifties and that’s okay. I love my body, it does so many amazing things for me every single day. However, I don’t know a lot about menopause and if there was something that needed doing, I wanted to know my options. I said all of this to my nurse practitioner who suggested a supplement. Okay cool.

Then, she asked if I wanted a weight loss prescription. She wasn’t pushy, or rude, but I was confused. It’s only eight pounds. I’m in great shape, strong, and healthy. She saw my confusion and explained it’s an appetite suppressant…but, I explained again my diet hadn’t changed and I’m a runner. I don’t need to limit my fuel and she agreed with me and we moved on. But, it keeps nagging at me.

Eight pounds and she offered weight loss drugs. Not a nutritionist. Not a trainer. But pills for what seems to me a relatively small - albeit noticeable- weight gain. I really like my nurse practitioner and appreciate she heard me say no and we moved on. What I don’t like was the message that the weight gain wasn’t normal. The rush to offer medication for something that feels like a part of getting older…I trust my body to do its thing…

I am open to your thoughts and experiences, as I’m still processing the whole encounter. What’s your experience been - with weight gain or with menopause or both?

07/28/2025

At Gall Fitness, we believe in balance — not extremes.
We emphasize tracking MEMORIES made as much as we track MACROS.

Yes, you can enjoy the birthday cake. Yes, you can sip the margarita on vacation. And yes, you can hit your goals without starting over every Monday.

Sustainable nutrition isn’t about cutting out everything you love. It’s about learning how to fit fun in without falling off. It's managing your fitness - food - feelings.

Discipline isn’t punishment — it’s knowing when to say yes, when to say no, and when to meet yourself somewhere in the middle. That’s where the real magic happens.

If you’re tired of all-or-nothing diets and want to feel in control for good, we’re here to help you build a life that’s both healthy and enjoyable.

💪 Balance = freedom.
🧠 Education = empowerment.
❤️ Gall Fitness = your guide to both.

314.313.2823

07/24/2025

We are all authors, artists and curators of own lives. You can argue that much is out of our control... but it's not REALLY.

Every day, every hour, every breath you take is FULL of opportunity to create a life you want, a life that feels like it was made for you.

Our health and fitness are tied to our quality of life because it GIVES US the longevity to experience those dreams we're chasing.

So what will you choose today? 💖
If you aren't sure how to start and want to have a conversation just text me!
314-313-2823