https://linktr.ee/builtbylen?utm_source=linktree_profile_share&ltsid=57320d52-8366-4012-a6fe-916225b7742e

Built By Len

A community page for my fitness tips and discussions, as well as opportunity to book with me ��

10/10/2024

When I was 6 months pregnant, I created and softlaunched the small group exercise program “MOM STRONG” at the Fayetteville YMCA. With lovely support and feedback from my first attendees in the first 2 sessions, we have been able to expand this class to the Manlius location now, in addition to Fayetteville. I am now 4 months postpartum and we are heading into our third session!

My goal from the beginning was not only to build a community for Moms to get together regularly; but to also help moms find their strength again both physically and mentally 🫶🏼

In my class you can expect to learn fundamental strength exercises with proper form. You will also learn mom-friendly core exercises. In the end of my program you will find total confidence in what to do with free weights if you are new to strength training.
Most of all get ready to laugh because we tend to not take things too seriously!
I look forward to seeing new faces!

Links in comments for each location to register. Feel free to PM me as well for private sessions.

09/26/2024

Some salad inspo for y’all. 🤍
Fall harvest salad.
How to make salads tolerable… add carbs… no really don’t be afraid haha.

Sweet potatoes, brown rice quinoa blend (mindful amount), apples, pecans, cranberries, feta cheese, and of course grilled chicken. The mixed greens are tosses with an apple vinaigrette. 🤗
Best part is to warm the elements like the chicken, sweet potatoes, and quinoa rice to make it a cozy salad 🤍

Enjoy

08/13/2024

Ok muscles popping through again 😤👏🏼

I’m back to training at , come train with me! If you need someone to push you to your limits I’m your girl 💪🏼 let’s crush your goals together. DM me “READY!” For a free consultation 😈

08/06/2024

Baby wearing upper body workout?! YES!
Get some good lifting endorphins to boost your mood! 😊

Bent over row 🤍
Rear delt fly 🤍
Tricep kickback 🤍
Hammer curl 🤍
Front raises 🤍

Do this for a mental health, mood, &energy boost 🙌🏼🫶🏼

08/05/2024

Not too late to join our group !!!
Message me to join

08/02/2024

Greek inspired salad 🤤
Been loving adding some carb to my salads lately to make them more filling. I got quinoa and brown rice in this one!

07/31/2024

Being a mother is my superpower.
I am my best version of myself as a mom.
When I found out I was going to become one 5 years ago, I decided I’d work hard at this blessing of a title for the rest of my life.
No matter what obstacles come in my way. Good parenting is a choice. Though my expectations of myself as a mom may be unrealistically high at times (my husband will vouch for that😭), I’ve set a standard to myself on how to take on this roll to the best of my ability.

Why am I bringing this up?
Because a main contributing factor to showing up as a patient and loving mother has been to also care for myself. And that’s a PRIORITY. Exercise has helped my mental health tremendously. I can’t show up for my kids if I don’t show up for myself.

You deserve the time. I promise your kids will thank you for it in the years to come …

07/30/2024

What was my biggest secret to toning up like this after having a baby? 🤫
A MIX of strength training, Pilates, and yoga.

Flexibility + core strength 🤝🏼 fantastic range of motion & mobility in weight lifting. PLUS, yoga can be incorporated into recovery days too.

My fitness challenge starts 8/5 and we will work on getting strong, balanced, and flexible!

Message me to join in on this group challenge ✅

(Disclosure: photo from 2023!)

07/29/2024

One week left to sign up for the August challenge. Let’s lift each other up! Message me for more info. ♥️

07/24/2024

Yummm post workout dinner 😍
Why not add a mindful amount of carbs to a salad to make it more filling?! Don’t be afraid of carbs 🙌🏼 I used chickpea penne protein noodles.
Grilled chicken + carrots + peppers over salad, tossed with healthy Buffalo dressing. (Greek yogurt base)
So much protein 😍💪🏼

07/15/2024

DAY 1 ❣️ of my journey back to ME
Officially 6 weeks postpartum and I’m determined to get my life back.
What does this mean to me?
✨Nutritional changes after eating unhealthy for the past 2 months.
✨Exercise and movement to make me feel good again. Improvement in mood and energy is what I’m most excited for. But I can’t wait to unlock those muscles again 💪🏼
The specifics:
✔️Incorporating yoga + Pilates again for core strengthening and flexibility
✔️Strength training 3x a week
✔️Cardio where I can fit it in.
✔️80/20 rule for nutrition

Are you looking to make a change too? It all starts by saying YES to YOU. Message me if you’d like to join me in this journey. 🙌🏼🤍

06/09/2024

Announcement after being MIA!! 🥺🥰 I had an incredible labor and delivery to a very healthy baby boy a week ago. I am so proud of myself for choosing health during this second pregnancy, it made a world of a difference in so many ways.
I’m so excited to share my PP journey through this! 🫶🏼

04/03/2024

8 months pregnant 💙🥰
You may find me moving in silence for these last weeks. This pregnancy has been so interesting to me. I could have sworn I would never slow down with my workouts but I surely did, I’m keeping it simple to usually 3x a week and just lowering my weights now to avoid any strain. (Tryingggg) to enjoy these final moments in what is such a short season of my life. So yeah I’m eating all the ice cream, all the donuts, and taking it a little easy towards the end. I am incredibly hard on myself and my routine regularly when I’m not pregnant, so I’m taking life for what it is right now even if that means slowing down. 🫶🏼

03/15/2024

FULL BODY CIRCUIT, 3 rounds!
SAVE FOR LATER 🥵🔥

Perform each exercise for 45 seconds with a 15 second rest in between. After round one, take a minute rest before going into next round!

✅squat to hammer curl

✅front raise+lateral raise alternating arms

✅reverse lunge to bicep curl

✅ split lunge with dumbbell circle

✅standing dead bugs
✅surrenders

02/28/2024

Full body strength @ 27weeks pregnant
SAVE FOR LATER 🔥🔥🔥
Complete this circuit for 3 rounds!

✅curl to reverse row
✅lateral lunge to front raise
✅hinge to squat
✅reverse lunge to leg raise
✅squat to leg raise
✅Lunge to dumbbell drawback
🥵🥵🥵

If you need any modifications please message me!

02/15/2024

Welcoming in week 25 and the glow that comes with it 🤩
What a wonderful pregnancy I’ve had so far. Things I’ve noticed with the incorporation of exercise this pregnancy compared to my last,
✅no back pain
✅no hip pain
✅weight gain at a healthier rate
✅sense of accomplishment and mood booster
✅feeling more prepped for labor

Not to mention thriving as a CPT while pregnant. I can’t believe I’ve been able to begin all of this during my pregnancy. I cannot wait for the goals I have to work towards afterwards! 🥹

02/12/2024

Only 6 spots left in this new program! 💪🏼💕 make sure to sign up to reserve your spot!

https://tr.ee/qx1RMftXWx

02/11/2024

I am so excited to announce the launch of a new series that I will be coaching for, offered at the East area Fayetteville YMCA.

Group program focused on mothers ready to return to fitness! Start healing with strength training; we work on alleviating diastasis recti, prolapse, incontinence, back & hip pain, and pelvic girdle pain. Build your MOM STRONG body and boost your confidence at the gym, with a sense of community and support from moms just like you! Conveniently taking place during YMCA Child Watch hours, so you can leave your little ones with our staff and make time for YOU. You deserve this! 💕 hope to see you there. 🤗😍💪🏼

Tap the link in my website to find registration!

https://linktr.ee/builtbylen?fbclid=PAAaY01p-bPrcEhWRHGfA9bbHo-MSVBa-UHh_msQmWnI7fD5cjy-In9hZhnPQ_aem_AcWXF_744TFsmMSoopW2i4YWn1TIxbxN_-bFQyOvqPWixd2fAaF-1VmMJyIq03nIdVM

Address

Syracuse, NY

Website

https://linktr.ee/builtbylen?utm_source=linktree_profile_share<sid=57320d52-8366-4012-a6fe-916225b7742e

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