St. Augustine Galloway Running Group will be starting a truly Beginner 5K Program

As simple as running may be, it certainly isn’t easy. Especially when you’re a beginner. That’s why, with Jeff Galloway Run/Walk/Run, which has been around since the 70’s, will take all the guess work out and truly make it less intimidating too. The program will take you from your very first steps to stepping up for your first 5K race the Bridge of Lions 5K.

Are you ready to begin your new journey? Meet Heather, She is an amazing Women with a lot of heart and passion for helping everyone in the program achieve their goals.

Heather Proffitt Bio: I was bitten by the running love bug when I was a child. I was a swimmer, my swim coach made us run throughout the week to make us have stronger legs which helped with swimming. I ran 5K’s as a child and won trophies in my age group. I could run a 5K in 23 minutes Oh what I would give to run that fast now, but that has always stuck with me.

I got back into running 6 years ago, a friend of the family introduced the Galloway method to me and I loved it. It definitely makes running less intimidating.

I joined the Galloway running group in August 2016. I ran my 1st half marathon last December 2016, and ran my 1st marathon in March 2108.

Time truly does fly when you are running with friends. The other reason I really enjoy running with the Galloway group is its safer to run in a group so that you don’t have to worry about roosters chasing you. Yes, I have been attacked by a rooster!

You can contact Heather at or 386.538.4655. We are excited to have you Run/Walk/Run with us!

Need some guidance with your goals? Text or Email
Cindy Treaster
Certified Personal Fitness Trainer

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The Ins And Outs Of Circuit Training

The number one reasons I love CIRCUIT TRAINING – You get the benefits of cardio and strength training and all you need is a set of dumbbells and determination.

“You love cardio but know you should do weights too (or vice versa), and forcing yourself to do an entire workout you don’t enjoy can be tedious (and much easier to skip). Circuit training offers the best of both worlds by allowing you to combine intervals of high-intensity cardio with heavy weight lifting for a comprehensive—and seriously kick-butt—workout.”

What is CIRCUIT TRAINING? It is a style of workout where you cycle through several exercises (usually five to 10) targeting different muscle groups with minimal rest in between. The result is a workout that taxes your muscle strength and endurance and your cardio-respiratory system.

Need help figuring out how to set up an effective circuit workout text or email me 904-501-5759 or

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Behold the Kiwi!

Kiwi is a small-but-mighty fruit. It’s delicious and has twice as much Vitamin C as an orange and as much Potassium as a banana. But kiwi’s tough-to-peel skin can deter you from choosing this nutritious fruit.

Some people choose to eat the skin but not this girl. They say there is nothing wrong with this, and it actually triples the amount of fiber in the fruit!

If you want to add more kiwi to your diet to reap its benefits, you can easily incorporate it into a number of recipes. They’re great to add to your breakfast, either alone or sliced on top of Greek yogurt.

How do you know if a kiwi is ripe?
Start by looking for firm, unblemished fruit. Press the outside of the fruit with your thumb. If it gives to slight pressure, the kiwifruit is ripe.

According to Cook’s Illustrated there is a simple way to peel this jewel.

Just grab a paring knife, and a metal beater from your handheld mixer (yep.) Cut your kiwi in half crosswise, and push the beater into the flesh of the fruit. Then, twist until four perfect wedges of kiwi separate from the skin. Repeat on the other half of the fruit, if desired. Viola! Kiwi snacking has finally been made easy, and you don’t have to deal with half-squashed fruit.

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Treadmill with a Mix.

Who says the treadmill is only for running or walking? Time to take your treadmill to new heights. Try running for a mile then slow the speed down and trying some Walking Lunges or Lateral Walk Band. Looking to squeeze in some upper body strength work? Pause the treadmill and try a push-ups or plank taps.

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Spring 4-A-Cause 5K a Run for Reanna

Pedro Boosters has a 5K this SATURDAY, March 23. You can WALK it, WALK/RUN it or RUN! Run for Reanna is a great cause to help bring light on Domestic Violence and Nursing. Proceeds benefit 2 areas – scholarships for nursing students through the Pedro Menendez health academy and sports at the school.

The color of the day Purple!

Here is the story: ReAnna Greene grew up in St. Augustine and graduated from Pedro Menendez High School in 2007. She graduated from UCF in 2011 with a BS in Nursing and moved to Baltimore to work at the R Adams Cowley Shock Trauma Center. Reanna was enrolled in a Doctorate program at the University of Maryland, and was also a teaching assistant at the U of M School of Nursing. She tragically lost her life to Domestic Violence in April of 2015.

This Run has been organized to honor ReAnna, with the proceeds to help provide a scholarship to a Pedro Menendez athlete that will be pursuing a career in nursing, but also to speak out against Domestic Violence and to serve as a catalyst to help those who may find themselves in a similar situation.
Please join us in this Race to END DOMESTIC VIOLENCE!

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The Secret to Strength? Keep it Slow

What’s the easiest thing I can do every day that will help me toward my goal?

Start with one task and one task only and go slow. Making change is hard. No one wants to admit but it’s true. So do not make it harder by creating too many goals at once or by focusing on goals that seem like running a marathon instead of going for a walk. You get to the marathon but it will be better to build up momentum.

Success depends on consistency more than anything.

Give yourself two to three weeks to crush each mini-goal. Once you’re consistently hitting your goal, then add another goal. Then another. Each opportunity will give you the chance to build a habit you can master. As time goes on, you can make the goals much more specific and difficult. But when you do, you’ll be building on a solid foundation of habits that will make it very difficult to slide back to the old you.

I wish a year of small victories and imperfection. Whatever you do, don’t paint the picture of a life you wouldn’t want to live. It’s not necessary and definitely is not needed in order to achieve your health and fitness goals.

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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Strength Training: It’s For Women Too!

If you’re sticking to healthy eating, hitting up the cardio machines regularly, and yet, you’re just not seeing the results you thought you would—there could be something critical missing. And that something is strength training.

Strength training isn’t just for men ladies! Even Marilyn Monroe understood the benefits of regular strength training We’re talking better sleep, less stress, and more energy not to mention. Improved bone density!

After a few dates with some dumbbells, you will definitely see your body change as you become stronger and healthier. Whether the goal is to become strong or lose weight, there’s a strength training program that will deliver optimal results. And, as you get older, strength training can help combat the natural decline in muscle and bone density.

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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This Year, Invest in Yourself!

Whether you’ve started off 2019 on the right track & want to keep the momentum going strong, or on the other hand, perhaps your big New Year’s resolution didn’t quite kick in just yet – investing in yourself is definitely the best investment you’ll ever make! February is the official month of L O V E, why not create new, loving, caring & empowering habits that will set you up for ultimate health, success and banging bod along the way!? BRING IT ON FEBRUARY!!!

February 11 starts a new 6 Week Real Women Lift Group Personal Fitness Strength Training Session.

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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