Strength Connection Fitness

01/08/2026

12/31/2025

What you DON’T need:
A resolution.
A huge decision.
A bold proclamation.

Instead you CAN:
Show up without forcing.
Choose consistency over intensity.
Listen to your body instead of arguing with it.
Do SOMEthing instead of everything.

Progress doesn’t come from pressure.
It comes from attention, honesty, and small choices made again and again.

12/30/2025

If you stretch your hips all the time but they still feel tight, restricted, or achy — this seminar is for you.

Hip tightness is often a compensation, not the real problem.

In this in-person seminar we’ll look at how the pelvic floor and deep core influence hip mobility and what actually helps hips feel freer and more supported.

When/Where/Who:

🗓 Saturday, January 17
⏰ 11:00–12:00
📍 Strength Connection Fitness, La Plata, MD

👩 Open to all women | In person

Come learn, move a little, and leave with clarity you can use right away.

To register see link in bio (Instagram) or in the comments (Facebook). Or DM HIPS to claim your spot.

12/27/2025

It was a meaningful Christmas, indeed.

None of us are immune to critical illness.

Muscle mass saved my relative’s life.

12/05/2025

This morning my 76-year-old client came in feeling “bad” — tight, uncomfortable, and stuck in the loop that something was wrong.

This happens sometimes when old patterns meet new awareness. The mind gets loud, the body feels unfamiliar, and discomfort starts to feel like danger.

But here’s the thing:
Discomfort is temporary. And your body responds when you give it direction.

We slowed everything down.
We breathed.
We connected breath to movement.
We used the mantra: “Uncomfortable, not dangerous.”

Then we went through his warm-up, step by step.

By the time he picked up the kettlebell he was able to achieve full range of motion on his Romanian deadlifts — lowering all the way to the floor and back up with control for the FIRST TIME!!!

And that smile says everything.
He walked in feeling bad…
and walked out saying, “Now I feel great.”

This is the work:
Not chasing perfect.
Not panicking at discomfort.
But learning to trust your body, use your tools, and move yourself out of the loop.

Your body isn’t fragile.
It just needs direction.
And when you breathe and move — it works.

Live more. Hurt Less.

11/04/2025

Didn’t have time for a full session today, so I went with an AMRAP — quick, focused, and done. Something is always better than nothing when it comes to keeping your body moving and your head clear.

👉 Next time your schedule gets tight, try 15 minutes of intentional movement and see how different you feel.

10/15/2025

Sometimes you just gotta capture a post workout selfie when a beautiful sunrise presents itself.

Melissa gets it in pre-dawn before working with tiny humans 2x with me and then does lifestyle, strength/mobility, and lung capacity homework on her own all individualized for her.

Live more. Hurt less.

10/09/2025

Honored to represent both my business and Walk Charles County at the Annual Charles County Sheriff’s Office Employee Wellness Fair! 💙

Sheriff Troy D. Berry stopped by to hear more about what I do professionally and how Walk Charles County is helping our community move more, connect more, and live well.

Grateful for opportunities to collaborate and be part of something that strengthens the health of our community.

09/16/2025

Your stress switch is built-in… it’s called breathing.

Your breath is more powerful than you realize.

Shallow, rapid breathing keeps your body stuck in stress mode—fueling anxiety, tension, and even pain. Deep, controlled breathing signals safety to your nervous system and helps you feel grounded and calm.

One simple tool: Box Breathing ⬛
👉 Inhale 4
👉 Hold 4
👉 Exhale 4
👉 Hold 4
(Repeat for 2–3 minutes)

As an Active Life Professional Candidate, I assess breathing patterns, CO₂ tolerance, and lung capacity to help clients build resilience from the inside out.

Live more. Hurt less.

09/13/2025

Yesterday evening our September Client Meet-Up took us to Zumba with Tammy at ABC Fitness Connection and an open-minded crew of us stepped to the beat, swirled and popped our hips, rolled our shoulders, and punched our arms as we connected our bodies to the flow of the music.

For someone like me who trains others to get stronger and feel better as well as push myself with specificity as a competitive athlete, it was refreshing to let someone else take the wheel, move my body in a completely different way, get my heart rate up, sweat, rock it out, and have some fun grinning the entire time.

Big thank you to Tammy for taking time out of her busy schedule to do this class just for us!

ABC Fitness Connection is located in North Waldorf and Tammy and John have a wonderful facility teaming with positivity and great vibes.

Tammy leads Zumba every Monday evening through Charles County Parks and Recreation at the Waldorf Senior Center at 6:00 pm. Open to all ages, by the way!

As Tammy says, ‘it doesn’t matter if I’m going left and you’re going right, just move and have fun!’

09/12/2025

Doing more isn’t the answer.

More workouts. More meal prep. More habits.
That’s how burnout happens—and why so many slip back into old patterns.

The real shift? 👉 Identity.

When you become the kind of person who values health, trains consistently, and keeps going when it’s hard… the actions naturally follow.

✨ Be → Do → Have. ✨

Start with who you are becoming.

Live more. Hurt less.

07/11/2025

There are two sides to the coin of aging, and they’re polar opposites.

When you live an active lifestyle that prioritizes muscle mass, cardiovascular fitness, strong relationships, and eating right, the sky is the limit.

You can live with maximum freedom and independence for your entire life.

On the flip side, when you put those things at the bottom of your priority list, the future isn’t so bright... and you know exactly what it looks like.

You’ve seen it a thousand times.

It’s the difference between seeking adventure in your golden years and being nervous to walk up the 3 stairs at your front door with a bag of groceries.

Your future.