Stop and smell the roses …or a cactus.

In 2019 Find little ways to enjoy some fresh air and sunshine when you can! Stop and smell the roses or a cactus. Look closely see if you can spot the bee enjoying his nectar. Getting fresh air is so important for our mental health even if it is just getting out of the office for 10 minutes at lunchtime to take a walk around the block, that small bit break can leave you feeling reenergized and put you back in a positive mood. I love to take strolls through the neighborhood behind the Real Women Lift Studio.

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Strengthen Your Heart!

Heart disease is the leading cause of death for both men and women in the United States. Take steps today to lower your risk of heart disease.
To help prevent heart disease, you can:

⦁ Eat healthy.
⦁ Get active by doing not only cardio but resistance training.
⦁ Stay at a healthy weight.
⦁ Quit smoking and stay away from secondhand smoke.
⦁ Control your cholesterol and blood pressure.
⦁ Drink alcohol only in moderation.
⦁ Manage stress.

The American Heart Association recommends strength training at least twice per week.

Strengthening your muscles gives you the ability to perform everyday activities and helps protect your body from injury. Stronger muscles also lead to a boost in your metabolic rate, which means you’ll burn more calories even when your body is at rest.

Don’t worry — we’re not talking about professional bodybuilding. Simple, weight- bearing exercises that use free weights, machines or your body’s own resistance are the focus. You can do these workouts separate from your cardio activity or add resistance on to an existing workout. Choose the time and type of activity that works for you.

A well-rounded strength-training program provides the following benefits:
⦁ Increased strength of bones, muscles and connective tissues (tendons and ligaments);
⦁ Lower risk of injury;
⦁ Increased muscle mass, which makes it easier for your body to burn calories and thus maintain a healthy weight;
⦁ Better quality of life.

Are you ready to Create and Construct your new body with Real Women Lift Group Personal Fitness Training?

More information contact me at (904) 501-5759 or email

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Planks: anytime, anywhere

In 2019 Find little ways to stay active throughout the day! Even if I have a busy day ahead of me, I always try to get in some type of workout five to six times a week. It is a win, win situation! I get the benefits of exercise, I also use this time as “ME” time, which helps me unwind.

Having an inconsistent schedule doesn’t always allow you to log in a full workout. Do not have that all or nothing attitude. I believe that something is better than nothing!

“Planks anytime anywhere”

If you don’t have time to log a full workout, try breaking it up. In a perfect world I’d have time to get to gym do a hour of strength training or spend an hour on my half marathon training but having an inconsistent schedule doesn’t always allow for that. I find time to add time to push-ups, lateral plank variations and walking lunges. I find that squeezing in a few minutes of intensity helps keep me focused and on track. Next time your schedule is full make adjustments but keep active.

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In 2019 say YES to Strength Training, the Possibilities are endless!

When it comes to Strength Training there are thousands of combinations and the beauty of that is I can design workouts to not only fit your goals but also have virtually endless variety in doing so.

At Real Women Lift Personal Fitness Training Studio, I love to use either Total Body Workouts or Split Routines when designing strength-training workouts for my clients.

When I design Total Body Workouts I use combinations of free weight and machine exercises. Alternate an upper body push, upper body pull, lower body multi-joint, and core exercise. Three to four sets per exercise with repetitions between 8 to 20 and a rest time of

30-60 seconds rest between exercises.

When I design Split Routines I use combinations of dumbbell and machine exercises. One of my favorite Split Routine is the Push/Pull Split with 3 to 4 sets per exercise. The repetitions can be anywhere from 8 to 20 with a rest time of 30-60 seconds rest between exercises.

There are endless ways to strength train whether you are a rookie, a seasoned veteran, or a competitive lifter. I love it.

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2019 New Year Blitz!

Are you Ready to get serious about your fitness this year? 6-Weeks Strength at your fingertips.

— two days a week at RWL studio.

— Small group 4 to 6

— customized workouts

— Group and coach accountability

— instructed by certified trainer with over 30 years’ experience.

All this for only $210

January 2 through February 8

Tuesday/Thursday 5 to 6 PM

Cindy Treaster, Certified Personal Trainer


Be on a mission to be your best self. Be better than yesterday.

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Christmas comes tomorrow! Have something special!

Tomorrow is the BIG DAY! Do not skip Dessert eat what is SPECIAL, skip what is not.

I could tell you to skip Dessert but more than likely nobody follows and if they did, well, they were miserable doing it. I’m not interested in continuing that tradition.

So I say, eat your Dessert! No, seriously, eat Dessert. Just make sure that they’re yours. I don’t mean you have to make them; they just have to be meaningful to you. Sugary treats can be found everywhere you look right now, and you could easily—too easily—ride a blood-sugar high all the way to some sad New Year’s resolutions. But here’s a better way: Have your favorite seasonal Dessert, but skip the stuff you can get any time of the year.

My favorite Dessert is my sister-in-law Tina’s Pecan Pie it is best in the world!

My CHALLENGE to you is to Skip the pre-made HOLIDAY TREATS that companies try to convince us that they are made by our loved ones and the same for all those overly sweet pumpkin spice lattes and a Dessert that is SPECIAL to you!

The holidays only come around once a year, but they come around every year. This isn’t going to change! That means you’ve got plenty more dates with the “gatherings—temptation and obligation—on the horizon.
You can either do battle with them, or you can do your best to work with them. I think you know which one I’m in favor of. Finish the year strong!

Cindy Treaster
Certified Personal Fitness Trainer


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Closed for the holidays






HAPPY Holidays!
Real Women Lift Fitness Studio will be closed from December 24 thu January 1.
I am taking a few days off to spend time with family and friends.
Have a Safe and Fabulous Holiday!

Cindy Treaster, Certified Personal Trainer


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New! Cardio Core Blast!

What is new in 2019? I’ve added Cardio Core Blast to the Schedule!
When: Tuesday Thursday 5P (Cash) Only – Limited time slots 6 only! Sign up Anytime earlier the better to guarantee your SPOT! 6 ONLY
High Intensity Interval Sessions to get your heart rate pumping, Alternating between Lateral Cross Trainer, (Nick names the BEAST), Treadmill, Concept 2 Rower, Spin bike, BOSU & Steps!
Moving into core training using body weight exercises, Taking planks to new heights, combing TRX and BOSU, Medicine balls, Stability balls which are one of my favorites.
I’ll help you burn MAX calories in a fun energetic and motivating group!

Cindy Treaster
Certified Personal Fitness Trainer


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2019 Schedule!


It is almost time to flip your calendar to 2019! And with every New Year comes a chance at a fresh start. Are you ready to join an exciting group of women who know the secret? Strength Training is the Secret! The more muscle you have the more calories you burn at rest and play! Check out Real Women Lift 2019 Schedule and if you are ready to join a group of strong and powerful women. Contract me, Cindy Treaster, Certified Personal Fitness Trainer at 904-501-5759 (Text) of (Email)

2019 Real Women Lift Studio Schedule
January 2 thru February 8
February 11 thru March 22
NO TRAINING March 25 thru 29
April 1 thru May 10
May 13 thru June 21
NO TRAINING June 24 thru 28
July 1 thru July 26 (4-WEEK MINI SESSION)
NO TRAINING July 29 thru August 2
August 5 thru September 13
September 16 thru October 25
NO TRAINING October 29 – November 2
November 4 thru December 13

2019 Holidays Celebrated: Jan 1 New Years, Memorial Day, May 28 – Labor Day September 3 – Thanksgiving Days, Wednesday, November 21 thru Friday November 23,

Cindy Treaster
Certified Personal Fitness Trainer


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Santa Suits on the Loose 5K!

Santa Suits on the Loose 5K is a FUN FABULOUS HOLIDAY race which benefits the St. Augustine Youth Service (SAYS). What a fabulous way to celebrate the holidays by supporting “SAYS” and kicking up your heels in a Santa Suit!

This Fun fabulous race is for ALL fitness levels! I know I said the word RACE which can be intimidating but how intimidating can this race be with a 100 Santa suit on the loose! In this race you can run, run/walk, jog or walk totally up to you but the goal here is to have fun with your family and friends!

“The first 100 registered adult runners will receive their choice of a free Santa Suit or shirt for the event.”

Children registrants will receive a Santa-inspired t-shirt. Kids in strollers do not need to register.

This run/jog/walk is a 3.1-mile flat course through scenic St. Augustine Beach neighborhoods. It starts and finishes at St. Johns County Pier on A1A.  All turns and miles will be marked and water will be available at Mile 2.

Saturday December 8 at 8A St. Augustine Beach Pier

“SAYS” Saint Augustine Youth Services provides residential therapeutic services to boys who have been the victims of child abuse and/or extreme neglect. It is the mission of SAYS to provide a safe, structured, therapeutic environments in which each child may be assisted in acquiring more effective coping and communication skills while learning appropriate and functional behavior.

If you cannot come and play you can make an online DONATION at


Cindy Treaster
Certified Personal Fitness Trainer


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