Underground Trainers

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Rutherford, NJ
Underground Trainers

Private One-on-One In-Studio/Virtual/Outdoor/Office, etc. Training
*Strength and Conditioning*Weight

12/01/2025

✨ Ways to Support Small Businesses This Holiday Season ✨

Shopping small makes a big impact — here’s how you can help:
🎁 Buy gifts locally
Choose handmade, unique, and locally crafted items over big-box picks.

💬 Like, share & comment
Engaging with their posts costs $0 and boosts their reach.

🛍️ Leave a positive review
Your words help new customers feel confident about shopping small.

🎄 Purchase gift cards
Perfect for stocking stuffers and helps business owners with holiday cash flow.

📸 Share your experience
Snap a pic, tag the business, and spread the love.

💡 Recommend them to friends & family
Word of mouth is powerful—your referral could be their next loyal customer.

This season, your support keeps dreams alive, families supported, and communities thriving. ❤️

11/29/2025

✨ Happy Small Business Saturday ✨

Today is all about celebrating the heart of our community — the dreamers, doers, creators, and local shops that make our towns feel like home.

When you shop small, you support real people, real families, and real passion. 💛

Thank you for being here, cheering us on, and choosing to support small businesses like Underground Trainers. Your likes, shares, purchases, and kind words make a huge impact.

🖤 Shop small. Support local. Love big.
Grateful for all our clients today & every day.
Give the gift of health this holiday season.

Contact us for personal training packages and gift cards.

11/27/2025

🦃🍂🍁🍽 HAPPY THANKSGIVING! 🍽🍁🍂🦃

We are beyond grateful for all of you! Thank you for trusting Underground Trainers with your most valuable asset - your health & well-being.

🤎🧡🤍
See you soon.
Enjoy your friends and family.

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11/26/2025

Healthy Pumpkin Greek Yogurt Parfaits (High-Protein, Low-Sugar)
🎃
Ingredients (serves 4)
▪ 1 cup plain Greek yogurt (2% or 5% for creamier texture)
▪1 cup canned pumpkin purée
▪2–3 tbsp maple syrup or honey (adjust to taste)
▪1 tsp vanilla extract
▪1½ tsp pumpkin pie spice
▪Pinch of sea salt
▪Optional toppings: crushed pecans or walnuts, granola, cacao nibs, cinnamon
🎃
Instructions
1. Mix the pumpkin layer:
In a bowl, combine pumpkin purée, half the maple syrup, pumpkin pie spice, vanilla, and salt. Mix until smooth.

2. Sweeten the yogurt:
In a separate bowl, combine Greek yogurt and the remaining maple syrup.

3. Layer the parfaits:
In small jars or glasses, alternate layers of pumpkin mixture and sweetened yogurt.

4. Add toppings:
Finish with nuts, granola, or a sprinkle of cinnamon.

5. Chill 30 minutes (optional but makes it thicker and more dessert-like).

Why it’s healthy
▪High protein
▪Low sugar
▪Fiber from pumpkin
▪No heavy cream or refined ingredients
▪Still tastes like Thanksgiving!
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11/25/2025

💬 Trainer Confessions: Things We Wish Clients Knew

1. We don’t care about your starting point. We care that you showed up.
▪You don’t need to be “fit” to start. You don’t need to be perfect to progress.
Just walk through the door — We’ll take it from there.
Consistency beats confidence every time.
💬
2. You’re doing better than you think.
▪Most clients underestimate their progress.
Strength isn’t always visible — sometimes it’s:
• choosing to show up
• lifting 5 lbs more
• bouncing back faster
• having ONE more good day than bad
Give yourself credit. You earned it.
💬
3. We don’t judge you for taking breaks.
▪Resting doesn’t mean you’re weak.
It means you’re training smart.
The real mistake? Pushing past fatigue and getting injured.
Rest when you need. I promise I’m not silently counting. 😉
💬
4. We’d rather you tell us the truth than tell me what you think we want to hear.
▪If the plan isn’t working… tell us.
▪If you’re stressed… tell us.
▪If you hated Monday’s workout… tell us.
Your results depend on honesty, not perfection.
💬
5. You don’t need to be motivated. You just need structure.
▪We don’t wake up motivated every day either.
But we rely on:
• routine
• accountability
• habits
• systems
Motivation comes *after* you start, not before.
💬
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11/25/2025

WEEK #3 WELLNESS CHALLENGE
If you are traveling this week or busy hosting for the holidays, here's a quick workout for each day this week to keep moving and to take a little self-care break.

🦃 Thanksgiving Week Workout Schedule
A week of quick, effective workouts to stay moving, boost energy, and make room for the holiday treats!

🍁 Monday – “Move It Monday”
20-minute full-body circuit
30 sec squats
30 sec push-ups
30 sec mountain climbers
30 sec rest
➡️ Repeat 4 rounds

🍂 Tuesday – “Tone-Up Tuesday”
Lower-Body Burn
15 lunges per leg
20 glute bridges
15 sumo squats
20 calf raises
➡️ Repeat 3–4 rounds

🧣 Wednesday – “Warm-Up Wednesday”
Core & Mobility
20 crunches
15 leg raises
30 sec plank
10 cat-cow stretches
➡️ 3–4 rounds

🦃 Thursday – “Turkey Day Sweat”
Quick Pre–Feast HIIT (10–12 min)
40 sec fast march or jog
20 sec burpees
40 sec jumping jacks
20 sec rest
➡️ Repeat 4 rounds

🍰 Friday – “Burn Off the Pie Friday”
Upper Body + Abs
12 push-ups
15 shoulder taps
20 bicycle crunches
30 sec forearm plank
➡️ 3–4 rounds

🛍 Saturday – “Shop & Squat Saturday”
Fast legs + cardio combo
20 bodyweight squats
15 step-backs or lunges
30 sec high knees
➡️ Repeat 4 rounds

🧘 Sunday – “Slow Down Sunday”
Stretch + Reset
5 deep breaths
1 min hamstring stretch
1 min quad stretch
1 min chest opener
1 min seated twist
Perfect way to recover and prep for the new week!

11/22/2025

✨ Self-Care that Boosts Your Mood ✨

Your mental wellness matters just as much as your physical health. Here are simple self-care practices to give your mood a lift today:

💧 Hydrate — Water fuels your brain and energy
🚶‍♀️ Move — Even 10 minutes can release feel-good endorphins
☀️ Get sunlight — A little fresh air goes a long way
📵 Unplug — Give yourself a break from notifications
🎯 Set a mini goal — Small wins build momentum
💬 Connect — Text a friend or share a laugh
🧘‍♀️ Breathe — Slow inhales and exhales calm the nervous system
🤍 Be kind to *you* — Speak to yourself like someone you love

Reminder: You deserve care — not only on the hard days, but *every* day. 🌿

-CareSaturday

11/21/2025

✨ Speed Up Your Recovery After a Workout! ✨

Put in the hard work — now help your body bounce back stronger 💪🔥
Here are some additional simple but powerful recovery tips:

🧊 **Cool down + stretch** — Reduce stiffness and help your muscles relax
💧 **Hydrate** — Replace what you lost and keep your muscles functioning
🍽️ **Fuel up smart** — Protein + carbohydrates = better repair + energy
🛌 **Prioritize rest** — Sleep is where the real gains happen. 7-9 HRS
🧘‍♀️ **Active recovery** — Light movement boosts blood flow and healing
🧴 **Don’t skip mobility** — Foam rolling and massage for tight spots

Recovery isn’t optional — it’s part of the process. Treat your body right, and it will reward you. ✨

11/20/2025

🔥 Why Start Personal Training *Today*? 🔥

Because the version of you that you’ve been imagining won’t happen by accident. 💪✨

A personal trainer gives you:
**Accountability** — show up for yourself, consistently
**Results** — customized workouts that actually work
**Confidence** — learn proper form and crush your goals
•**Motivation** — someone in your corner every step of the way
**Momentum** — start now and feel the difference fast

You don’t need to be “fit enough” to begin.
You just need to begin.

📅 Today is the day.
🏋️‍♂️ Your stronger, healthier, happier self is waiting.

EMAIL us to get started! 💥 info@undergroundtrainers.com

11/19/2025

📦💙🖤 Local Food Drive 💙🖤📦

We’re collecting non-perishables for our neighborhood food pantry! Every can, box, and bag helps a family in need.
✨Drop-off anytime this week & let’s make a big difference together! ✨

Please check out the most in-demand items and we will get your donations to our local food bank. We are accepting donations until 12/20/25.

11/18/2025

NOMINATIONS are going on right now.
🏆
Please consider voting for your favorite trainers at Underground Trainers for Bergen County's BEST Personal Training.
🏆
Use the QR to be directly linked to the voting platform.
Thank you for being the best clients around.
🏆

11/17/2025

Week #2 of the UT Wellness Challenge

Be sure to do your daily check in to focus on self-care and creating balance as we move into the holiday season.

In addition to you daily movement session consider these questions to create a self-care practice:

💻What tasks am I putting off?
😨What is my biggest fear and how can I overcome it?
🎏Have I eaten healthy food lately?
📱Have I been expressing my feelings in the right way?
📸What is something healthy I should make a habit of?

Address

105 Locust Avenue Unit 1
Rutherford, NJ
07057

Website

http://www.undergroundtrainers.com/

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