First Law Fit

11/02/2021

08/19/2021

Today we are highlighting for being a great member! She was the winner of our 6 week weight loss challenge and she is currently 5 months pregnant and has worked out through her entire pregnancy so far and plans to keep going all the way! 🎊Congratulations 🎊 on your pregnancy and we can wait to meet our newest little memeber of the Family!

08/09/2021

Our newest member starting the week off right! For our current members we have full body today! See you all soon!
And for anyone looking for new and exciting workouts (not just treadmill or rower everyday), FASTER results, a personal trainer for a great rate, and a place to feel comfortable no matter what fitness level you are; We would love to have you try a class!
We are giving you a free week and we guarantee you will see the difference. Click the link in the bio to start your free week and let First Law Fit get you started in the right direction! 💪🏾💪🏾

07/07/2021

Check out one of our favorite members, Anna, and hear what they have to say about First Law: "1) classes are fun and differentiated to meet the needs of all involved. It makes newcomers feel welcome and strong, but returning members feel motivated to show up, knowing that Ernest and Dale are both there to support all members in their fitness endeavors. The classes are fun! Trainer’s humor makes it even better.

2) both trainers are well trained and versed in fitness, nutrition and overall health. They are truly involved in members lives and remember key details and goals of members to help them succeed. They push members to new heights and help motivate members to be the best they can be- and the strongest!

Overall, I couldn’t ask for a better place to try to become a stronger version of myself. You go above and beyond for all of us!"

07/02/2021

💪

06/23/2021

Enough said 🔥

06/15/2021

There's no beast-mode without beauty sleep. Making sure you get those recommended 6 to 8 hours a night will not only help you achieve your fitness goals, but will also result in more stable energy throughout the day. Need a power nap? Try to keep it to 30 minutes max 👍

01/15/2021

With the next 6-week weight loss challenge coming up I wanted to provide you with some meal prep tips and an example to get you thinking about how to make this change feasible and incorporate it seamlessly into your busy lives.

Pictured is a Fiesta Shrimp Salad with a Homemade Cilantro-Lime Vinaigrette. All of the portions and calories were logged into my fitness pal and displayed in the next photo. This meal logs in at 359 calories and is perfect for lunch! This was super easy to prep because the shrimp was pre-cooked (thanks Publix) and the rest was fresh, canned, or frozen veggies. Link for Cilantro-lime vinaigrette recipe (https://pin.it/1gMg6VP)

Meal Prep Tips:
* Consider each food group: the healthiest meals emphasize Whole Foods, such as fruits, vegetables, legumes, whole grains, high-quality protein, and healthy fats while limiting sources of refined grains, added sugars, and excess salt.
* Invest in quality storage containers
* Keep a well-stocked pantry:
* Whole grains: brown rice, quinoa, oats, bulgar, whole-wheat pasta, polenta
* Legumes/ canned or dried black beans, garbanzo beans, pinto beans, lentils
* Canned goods: low-sodium broth, tomatoes, tomato sauce, artichokes, corn, tuna, salmon, chicken
* Oils: olive, avocado, coconut
* Others: Almond butter, peanut butter, potatoes, mixed nuts, dried fruits
* Keep a variety of spices on hand
* Designate a place for saving and storing your favorite recipes
* Buy prep-cooked protein to save time (ex. shrimp or rotisserie chicken)
* Batch cook whenever possible
* Use your freezer to store food cooked in larger batches

01/05/2021

Here is telling us what motivates her to workout, her fitness goals, and what she loves about FLF!

She is a newer member and we already thinks she looks great, but we are excited to get her stronger and build up endurance in preparation for her Ironman Triathlon later this year!

12/01/2020

Why do you love FLF???

11/26/2020

Happy thanksgiving Fam!!!

11/19/2020

Hey First Law Fit Fam, we know that the holidays can be a challenging time to stick to your normal food routines, but here are a few helpful tips to keep in mind as Thanksgiving approaches:

- Grab a smaller plate for dinner
- Take your time and stop when you are full
- Avoid snacking/grazing, instead grab a plate and put your appetizers on it for more portion control
- Get active with your family and friends before and after dinner (i.e. play football, take a walk, or play yard games)

But first and foremost, enjoy yourself and your time with friends and family. One day of indulging in delicious foods will not set you back. However, if you are celebrating thanksgiving more than once try to remember these tips!

11/14/2020

Thank you DJ and Gabi for joining our afternoon workout and a double thank you to for leading the squat mobility workshop!

Scroll to see some of the exercises we learned to increase stability and mobility to get a deep and perfect squat! Then peep all of our squats!

FLF Fam, be on the look out for more workshops like this in the near future!

11/10/2020

Everyone has different reasons for working out and what motivates them. We want to know your why!!!!!

Why do you workout? What’s your motivation? Your fitness goals?? And why do you love First Law Fit???

will be asking all FLF members these questions and sharing their responses!

10/27/2020

Happy Monday FLF Fam!!! We know sometimes it’s hard to find the motivation to workout. Some days might be easier than others. But our circuit/HIIT group classes makes things a little easier! Just show up and your workout is ready for you! It’s that simple!

Can’t find the energy to push yourself? No worries, there is always a trainer present to make sure you’re achieving those goals, to encourage you to keep going even when you think you can't, and most importantly to keep you safe while doing it!

New to working out? That’s okay too! Modifications are provided and welcomed when needed.

Just show up! And when you can’t, do what you can! A 10 min walk, a 15 min ab workout, a 20 min swim, or whatever you like to do that gets you moving! Stay active, stay fit, and stay fun!

Here is a peek at what you can expect at FLF each day of the week:
Monday: Full Body 🏋🏽
Tuesday: Leg Day🦵🏾
Wednesday: Cardio & Abs 🏃🏾‍♀️
Thursday: Upper Body 💪🏻
Friday: Full Body 🏋🏽‍♂️
Saturday: Full Body 🏋🏼‍♀️

10/21/2020

Hey FLF Fam! This is a friendly reminder to stay hydrated! An easy and helpful tip to keep your water intake up is to DRINK BETWEEN HALF AND ALL YOUR BODY WEIGHT in fluid ounces. Drinking half on days you don’t workout and more on days you do. Staying hydrated will helping prevent cramping and injury. It helps keep you full longer and your body operating at its optimal level (aka the fountain of youth).

10/21/2020