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Gym Annoucements

The Perfect Food Journal!

Writing down what I ate for the day is not my greatest strength. But I know this is something that will push me towards my goals. I am going to give this 100 %. Read More »

Empowering other women

Empowerment is such a strong word that can have different meanings to each us. Today Danielle dropped a good nugget on us that made me think of empowerment. We have to be willing to empower our other sisters at RNS along their journey. If someone is a little faster than another lady. It’s okay to slow your run down to run with her. If the classes are maxed out and you know you go 6 days a we... Read More »


I know I’m in the minority with this statement but I hate working abs. Don’t get me wrong I want a snatched waist but don’t enjoy doing abs. As always our Master Breaker puts a twist on the ab routine. This wasn’t a boring sit-up and crunch type of class. We were doing some hard core ab moves that had us sweating and In our orange and red zones. I still don’t like wor... Read More »

Track stars

Team 5am crew were track stars this morning. Relays, jump rope, glute work, more glute work, additional glute work then a burnout round of you guessed it a little more glute work. We were reminded by Master Breaker that we must put in the same amount of efforts on what we eat as we do on our workouts. These workouts are intense and good so it is crazy to blow our hard work on lazy eating. I’... Read More »

Chain Gang Partner Workout..

As with all RNS workouts, we never know what Master Breaker has in store for us. The schedule said upper body. I thought okay cool…chest, back, shoulders and arms. Well yes we hit those but in different ways. We trained in a totally different way this morning that no doubt confused the muscles. It was all about being a partner and part of a team this morning. I feel very fortunate to workout... Read More »

Total Body Workout

I finally was able to try the total body class this morning at RNS. I’ve heard a lot of good things about this class so I was excited that I was able to fit it into my schedule this morning. As with all the classes at RNS it was totally different and challenged us. We worked hard but still had big smiles on our faces at the end of the class. If you are tired of the same boring routines and c... Read More »

All about those glutes

Listen here…..Master Breaker worked us a good one this morning. She worked our glutes up and down. No flat cakes at RNS. That natural lift.💪🏾🙋🏾 Three weeks in and Still going strong. Read More »

Ladies….don’t sleep on chest day

As women we often focus on the lower body, cardio and abs which are all important but don’t neglect that chest. Today is my 4th chest day at RNS and each chest day is different. Danielle has us work the chest from so many different angles. After having three kids and entering into my 40s I’ll take all the lifting I can get. Come on through lifted chest and defined triceps. Read More »

Back Day

I was dragging this morning but once we completed the warmup I was pumped and ready to go. It’s not easy waking up at 4:15am to make it to a 5am class but I love the classes that much and look forward to going. Danielle gave us another excellent workout this morning focusing on the back. I love the results I’m seeing as well. Read More »

NSV…non scale victory

We are so much more than the number on the scale at Rock N Shock. Today I heard one person in the 5am crew mention how she has lost so many inches and that her clothes are fitting better. I also have the same testimony. My clothes are fitter much better. Today we did our outdoor warmup to the light and back. I remember the first time I did that during tryouts I was quite winded. The pacer this mor... Read More »

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