Coach Steph Ward

06/04/2026

Love 'em or hate 'em, Burpees are the ultimate full-body, calorie-burning powerhouse. 💥

✅️​Full-Body Strength: Works your arms, chest, quads, glutes, and core all at once.
✅️​Max Cardio Boost: Spikes your heart rate fast, sky-rocketing cardiovascular endurance.
✅️​Efficient Fat Burn: High-intensity movement triggers the afterburn effect to torch calories long after your workout.
✅️​Zero Equipment: Do them anywhere, anytime!

Message me if you want to learn how to do one or if you want to modified version!

05/25/2026

🚶‍♂️ WALKING 🚶‍♂️ has been proven to have so many benefits and it's an activity that is often overlooked and discounted because it's considered low intensity.

❓️ Did you know that over the age of 40, low intensity exercise is recommended daily to help lower stress levels? Our bodies don't respond to stress the same way in our 40s, 50's and 60's like they did in our 20s and 30s. Too much stress and high intensity work can raise cortisol levels. But you can walk everyday without risk as long as you are physically able to walk without pain. ✅️

➡️ I have to discovered the best place to walk is in the middle of the road! It is the most even and level part of the road and therefore easiest on your hips, knees and ankles! Obviously only do this if it is safe to do so and always be aware of oncoming traffic and cars approaching from behind. 🚗 Stay safe and have fun walking!

“I believe fitness should adapt to your body — not the other way around.” Coach Steph

05/21/2026

What's for dinner? 🍽 🥗 🥣

Some days I am not really inspired, so I just grab some things from the refrigerator and the garden and create my own recipe! Here are a couple tips for you when "winging it" for dinner! 😂

🥩🍗 Always prioritize your protein! Choose a lean protein and then build your meal around that. Choose grass-fed and finished for beef and as always, NO added solutions or antibiotics for your meats.

🧄🧅🍄‍🟫🫑 For veggies, fresh is best, but frozen can work too! 😉 Focus on adding healthy carbs to compliment and balance your protein.

🍚 🌾 🍛 You don't "need" a starchy carb, but if you do have some, use it in small quantities and portions to minimize the blood sugar spike. Tonight, we're having just a little Quinoa. 😉

🥑 🫒 Don't forget those healthy fats! Mine was a tiny bit of olive oil in the pan to cook the beef, but the fat from the beef is the main source.

As a nutritionist I am always encouraging people to really focus on getting a good balance of your protein fast and carbs to continue to keep your blood sugar balanced!

💚 Coach Steph

05/06/2026

HELP US WIN!🏆 VOTE 🗳 FOR OUR GYM!

HEY Y'ALL! TRAIN STRONG FIT HAS BEEN NOMINATED FOR THE BEST HEALTH & WELLNESS GYM IN THE TOP 10 HEART OF HANOVER!!! We're honored and excited to be nominated and now we need your help with votes! 👍👍 We want everyone to know how special our gym is and how much we love it!💪💪

Public Voting for the Top 10 opens at 6am on May 4th and runs to midnight on May 17th.

The link for voting: https://richmond.com/contests/heart-of-hanover/ #/gallery/

Remember you can vote once a day! 😁

04/27/2026

I love working with clients in person at our gym, ! We coach them the whole way through our small group classes and give them lots of personal attention. Dancing during the warmup is one of the many benefits of being the trainer! 😂 🎶 💃 💪💪