Freddyfit

07/28/2025

05/10/2025

“Meet them where they are.”

One of my clients recently said,
“With my schedule and family, there’s just no time to get to the gym outside of our sessions.”

So I brought the gym to them — using the same equipment I use for my in-home clients, we turned a part of their home into a functional training space. Just enough to stay on track between sessions.

That’s what it’s about: creating real, practical solutions that fit into real lives.
And to my other in-home clients — don’t worry, I’ve got plenty more equipment for our gains.

Some start in a van, garage, or truck…
Mine started in my parents’ basement.

In 10–20 years, I’ll be sharing this exact photo at a convention — showing others the ins and outs of the industry.
By then, I’ll have seen even more of the highs and lows. But just like now, I’ll still be doing it for the people. Because this work matters.

04/17/2025

🚨**BREAKING NEWS: Y = MX + B HAS ENTERED THE CHAT.**🚨

Remember sitting in math class wondering, “When will I ever use this in real life?”
Well guess what — WE FOUND A USE FOR IT. 😤📉

💥 In just 34 weeks, David has lost 50 POUNDS.
🔥 Body fat? Down 11.8%.
📊 Linear equation of the transformation?

y = -1.47x + 254

Translation:
📆 x = weeks
⚖️ b= starting weight
➖1.47 = average pounds lost PER WEEK
254 = where the journey started

Week 34?

David’s clocking in at 204 lbs.

And guess what… WE’RE JUST GETTING STARTED.

Welcome to PHASE 3 — next mission: 🔥DROP 25 MORE🔥

Whew!!! I hope my use of this concept will open up his gradebook and backtrack to 9th grade and give me that A.

But even if it doesn’t — I’ll take this win right here.
See you at the graduation of Phase 3, not Algebra 3. 🎓

Let’s keep this class in session. 💪📈

01/24/2025

💪

01/17/2025

Dear Clients,

I’m thrilled to announce that I am now a Certified Corrective Exercise Specialist (CES) through the National Academy of Sports Medicine (NASM). This certification allows me to better support you in:

-Injury prevention
-Movement optimization
-Improving overall performance

Many common issues—such as shoulder impingement, herniated discs, groin tears, ACL injuries, hamstring strains, ankle sprains, etc...—stem from poor movement mechanics. As your CES, I will guide you in correcting these mechanics before they lead to injury.

By following the Corrective Exercise Continuum, we will:

1️⃣ Inhibit (relieve tension in overactive muscles),
2️⃣ Lengthen (stretch tight muscles),
3️⃣ Activate (strengthen underactive muscles),
4️⃣ Integrate (restore optimal movement patterns).

Additionally, combining stretching with muscle activation techniques, proprioceptive stretching will be incorporated weekly to improve neuromuscular control and joint mobility. This approach will help build a resilient body capable of correcting mechanics before injury occurs and enhancing performance.

⚠️ Important Note: As a CES, I do not diagnose or treat medical conditions. If you are dealing with an acute injury, I recommend seeking medical attention. I work in partnership with your healthcare providers to ensure the safest and most effective path to recovery.

Remember, a strong, capable body is the foundation for achieving your goals—whether those goals are injury prevention, enhanced performance, or aesthetic improvements. Your commitment to the process and incorporating corrective exercise will provide long-term benefits both in and outside of the gym.

Feel free to reach out if you'd like to discuss how this approach can benefit you, or if you have any questions. Let’s work together to make your body work better and move better!

Best regards,
Freddy Kostjerevac, MAcc, NASM CPT, CNC, CES

01/16/2025

🎯 Your Fitness, Your Way 🎯

I know the sacrifices you make when it comes to prioritizing your health—your time, your finances, your energy. That’s why I believe in meeting YOU where you are. 💪

✨ Prefer in-person sessions?
✨ Need the convenience of in-home training?
✨ Want virtual workouts to fit your busy schedule?
✨ Just need programming, nutrition, and accountability without the 1-on-1 component?

Whatever your goals, we can create a plan that works for your lifestyle. Your journey should be as unique as you are!

📲 Questions or ready to get started? Send me a text or call, and let’s figure out the best format for YOU.

📞 314-584-9389
🌐 www.getFreddyFit.com
📧 myfitpro@getfreddyfit.com

01/07/2025

Thanks, Nick! Nick is a new in-home client with a lifelong background in sports, and I’m excited to start working with him!

01/06/2025

Did You Know?

According to Harvard Health Publishing (2020), a 1-hour workout can burn 440 to 880 calories for a 185-pound individual. Over the course of a year (4 workouts per week for 52 weeks), that adds up to:

• 91,520 calories burned = 26 pounds lost (light to moderate intensity).

• 183,040 calories burned = 52 pounds lost (intense, vigorous workouts).

Why It Works:

1. Strength & Conditioning Progressions: Incorporating proper progressions and corrective work helps prevent injury while building muscle. More muscle = a higher resting metabolic rate, meaning you’ll burn calories even while resting.
“Ever heard of ‘Make money while you sleep’? Now, it’s ‘Burn calories while you rest’.”

2. Nutrition Adjustments: A well-designed nutrition plan can further create a calorie deficit, enhancing additional fat/weight loss. Even without changing your nutrition, the above benefits can be achieved. But with additional nutritional changes, expect even greater results!

Your Plan:

Commit to 4 progressive 1-hour workouts every week for the next year, focusing on strength, conditioning, and injury prevention. Stay consistent, and watch your body transform into a stronger, healthier version of yourself!

Reference:
Harvard Health Publishing. (2020, December 10). Calories burned in 30 minutes for people of three different weights. Harvard Health. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights

01/01/2025

🎯 What Are Your 2025 Goals? 🎯

The new year brings thousands of people through gym doors, ready to tackle incredible goals. But without a plan of action, even the best intentions can feel overwhelming. At FreddyFit Personal Training, we believe that with the right mindset, a solid plan, and accountability, your goals are closer than you think!

Here are a few of my small goals for 2025:
1️⃣ Read 12 books.
2️⃣ Complete my Corrective Exercise Specialist (CES) certification.
3️⃣ Renew my Certified Nutrition Coach (CNC) certification.
4️⃣ Eliminate energy drinks for 30 days.

These are just stepping stones. My big milestone goals are handwritten with checkpoints to track progress and keep me on course toward the final result.

💡 What about you?
Are you ready to map out your goals and crush them step by step? Let’s create a game plan together that works for YOU.

💪 DM me or stop by FreddyFit Personal Training—let’s make 2025 your best year yet!

12/31/2024

Last week, while setting a personal PR, I slightly tweaked my trap. That tends to happen when you leapfrog in training and don’t stick to the plan. Jimmy at JD’s Gym was kind enough to provide some “Rub Some Dirt On It.” I guess it’s what we call perfect timing! Thanks to this amazing product, I’m able to continue the course without having to stop the program.

Meanwhile, at work, my client Tim Ryner—better known as Tesla Tim—experienced a few nagging aches and injuries. With the help of Rub Some Dirt On It, we were able to resume regular programming, particularly squats.

💡 Takeaway: Injuries and tweaks happen, but with the right tools, you can keep going strong.

💪 Give Rub Some Dirt On It a try and follow 👉 Dirt Product Group for more recovery solutions that work!

12/30/2024

Did you know? According to the Centers for Disease Control and Prevention (CDC), 3 out of every 10 people experience chronic back pain.

This pain is often caused by underactive glutes and core muscles, leading to imbalances and strain on the lower back.

What we’ve learned is that through proper training protocols, we can address this issue and provide long-term relief, rather than just short-term fixes.

Don’t be part of that statistic! Schedule your complimentary posture screening today, and let us design a personalized program to strengthen your body, correct muscle imbalances, and relieve pain.

📅 Book your session now and start your journey toward a pain-free life!”