Strength Training

Flex It.

✌Hey fellow Hotties!

 Let us get down to business for a few moments. We all love our cardio classes, but we need to focus on our Strength!

💪Strength training is not just about building muscles but also our bones. Regular strength training puts stress on the bones, which signals the body to make them more dense and stronger. This will help prevent conditions like osteoporosis and reduce fractures.

💪Strength training also helps to increase your metabolic rate, which is the rate your body burns calories. As you build more muscle, your body requires more energy to maintain those muscles, even at rest. Which means it can aid in weight management and fat loss.

There are many reasons to strength train. These are just two. We do not need to be afraid to lift weights. You can start slow and incorporate them in your workouts!

At JackHammer Fit, the strength training classes we offer are Row Strength, Cycle Strength, Kettlebell, Barre, & TRX Barre.

These classes combine the best of both  🌎’s. 

Let the JHF certified instructors be your guiding light…to Flex it.

Try each class with the New Client Special today….

Not in the area?? Try this AMRAP to get your body moving!! 👈

Fitness Fun

Swing that Thing!

Hey there fitness fam,

Are you ready to take your workout game to the next level? If so, then it’s time to introduce yourself to the one, the only, Kettlebell! That’s right, folks, this simple but effective piece of equipment can transform your body and boost your strength and endurance like no other.

Now, I know what you’re thinking. “A kettlebell? What’s so great about that?” Well, let me tell you, Hot Stuff. When it comes to building muscle and torching fat, the kettlebell is a game-changer. It’s like having your own personal trainer in the palm of your hand.

But, before you grab a kettlebell and start swinging it around, there’s one crucial thing you need to know: proper form. Without it, you’re risking injury, and nobody has time for that.

So, let me break it down for you. First things first, grip that kettlebell tight with determination. Next, make sure your feet are shoulder-width apart, and your core is engaged. You don’t want to look like a wobbly jellyfish, do you? Of course not!🦈

Now, it’s time to get your swing on. Bend your knees slightly and push your hips back, like you’re about to sit on the world’s smallest toilet. From there, use the power of your hips to swing the kettlebell forward, keeping your arms straight and your back flat. When you reach the top of your swing, squeeze your glutes and bring the kettlebell back down, making sure to keep your wrists locked.

See, easy-peasy! But wait, there’s more. The kettlebell is versatile. You can use it for goblet squats, overhead presses, and my favorite sit ups.

So, what are you waiting for? Sign up for Saturday’s kettlebell class today, and let’s get sweating. But, remember, proper form is essential, or we will be coming for you like a mama bear protecting her cubs.

Till then, stay fierce and fabulous, my fitness warriors!

New Client Special Here and Kettlebell Class Every Saturday at 9:15am

Fun Food

Grand Opening JHF

We open our doors 4223 Washington Road, inside Waterdam Commons, located in Peters Township. Classes are filling up and we are so excited. Please accept the new client free special. So many classes for everyone.

Contact the studio with any questions. We are Powered By YOU!



AMRAP- As many rounds as possible. A way we can all get in a quick workout, push ourselves, build endurance, improve cardiovascular health, and use the time we have to get some movement in. Create a small circuit, a few exercises with a certain number of reps, and make the AMRAP anywhere from 3- 60 minutes long. Here are two to get you started…

#1 7 Minute AMRAP

5 Burpees

10 Push ups

15 Jump Squats

20 Sit ups

#2 5 Minute AMRAP

5 Dumbell Squats

10 Bentover Rows

15 Bicep Curls

20 Russian Twists

25 Jumping Jacks

Fun Food

Vote Yogurt


We are all busy these days, getting back into action with sports, dance, kids, work, washing our hands….but we need to continue to stay on a healthy track. Here is one of my go-to’s for a quick afternoon or pre-run your kids around snack. This recipe is super crazy easy. You can get creative with yours and have fun with it. Enjoy!!


  1. 3/4 cup Chobani Non-Fat Plain Yogurt (16 grams of protein right here)
  2. 1 packet of Xylo Sweet (see note at bottom)
  3. 3/4 cup of fresh blueberries
  4. 1/2 of low fat Graham cracker (you can add whatever here for some crunch. Sometimes I use granola mix if available)
  5. Bottle of water on the side

Xylo Sweet has the consistency of sugar (like when we were kids putting way too much on our Cheerios because that is how it was served in my house). There is no after taste and the glycemic index is significantly lower than regular sugar. I grabbed mine at a local health store. This step is optional, but I choose to use it here.




The more we move, the more we want to move! It is good for your mental stability, physical being, and also helps reduce risks of chronic disease processes. So what can we do today to make small changes?

Let’s see…

  1. Conference calls can be taken while we walk up and down steps.
  2. Ask a co-worker to take a short walk during your day to get your steps in.
  3. Pack a healthy snack/lunch and eat while you move. Grab your phone and listen to some music that will inspire or calm your thinking while you walk.
  4. Park your car farthest from the entrance to get your steps in while you deep breathe and energize the body for a great day.
  5. Find a neighbor, family member, or co-worker to help you find 10 minutes throughout your day to move. Accountability can be key to helping us MOVE!