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Melissa Geller Reitman

@mreitman76

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Fitness and Nutrition Coach
200hr RYT Yoga Instructor
NASM Personal Trainer
ACE Group Fitness Instructor
Sculpt XV Sculpt Instructor
@4starfit

POSTS STORIES REELS TAGGED

Meet the DRENCH lineup. Three class styles, one signature burn. 💧

DRENCH PILATES — A classical Pilates burn with lighter weights + higher reps. Intentional, controlled movement designed to strengthen, tone and challenge your entire body.

DRENCH SCULPT — Pilates meets strength. Heavier weights, resistance + dynamic movement for a deeper, full-body sculpt.

DRENCH HIIT — High energy, higher intensity. Cardio + strength come together for our sweatiest, most powerful class.

🔥 Heated + non-heated classes available
✨ All levels welcome
💧 Come to move, leave drenched.

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CONGRATULATIONS to Addi on qualifying for Level 9 Easterns! 🎉 She also placed 2nd 🥈 on Vault, and 3rd 🥉All-Around. So proud of you and we can’t wait to cheer you on in Savannah! 💫

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🩷MOMMASTE is open to all Mommies and their children aged 5-13+
🩷Bond, move, breathe and stretch together in this special class!
🩷Enjoy snacks and treats after.
🩷A great way to celebrate Mother’s Day!
Saturday May 2
3:30-4:45
$45 for Mom and 1 child ($15 each additional child)
Sign up on Momence or our website (under Workshops)

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Congratulations to Addi, our Level 8 Vault 9.8🥇 Region 7 Champion

#gogold #level8gymnastics #vaultchampion #regionalchampion #regionals #usagnj #region7gymnastics

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Congratulations to Addison, our Level 8 Vault 9.8 🥇 State Champion & STATE RECORD

#gogold #level8gymnastics #vaultchampion #njstaterecord #njstates #usagnj #region7gymnastics

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Do you teach Hot Yoga, Aerial or Mat Pilates?
🔥Inner Spirit Studio is hiring instructors!
Message for more info!
*Experienced instructors only please

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1️⃣Find out how much you really need to be eating to lose or maintain your weight.
Comment MACROS for my Macro guide!

2️⃣Plan ahead for meal prepping and scheduling your workouts. Make yourself a priority in 2025! Food shop and cook your proteins and carbs and have veggies on hand for easy lunches and dinners.

3️⃣Train consistently and mindfully. Stop following random workouts on Instagram and focus on a programmed strength routine that includes progressive overload and low impact cardio. This will build muscle, burn fat and boost your health.

4️⃣Focus on staying on track even on the weekends. Most women are consistent with eating and workouts Monday-Friday then slip up on the weekend. Don’t be starting over every Monday. Make sure to get your protein, workouts, and sleep in even on Saturday and Sunday!

Need accountability to reach your goals?
Want workouts programmed FOR YOU and a nutrition plan that you can STICK WITH!

I can help! Comment COACHING or message me for info!

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🛑STOP CUTTING CARBS - Your body needs carbs for fat loss, your metabolism, thyroid, and to regulate cortisol levels.

🛑STOP FOCUSING ON CARDIO - Do get on the stairmaster, treadmill or bike…but focus on strength training and add in the cardio after your workout or on another day.

🛑STOP SKIPPING MEALS - You need food to regulate your metabolism. If you skip meals, your body will start to breakdown the muscle in your body because it will go into survival mode. Feed your body throughout the day.

🛑STOP EATING LOW PROTEIN - Protein is imperative for building and repairing muscle. It will also keep you full, minimize blood sugar spikes and will help with cravings throughout the day. Aim for 30grams of protein per meal at a minimum, or ideally your body weight in grams.

🛑STOP SCROLLING LATE NIGHT - Sleep is so important to fat loss and muscle gain. Make sure to aim for at least 7 hours of sleep per night and manage stress. Magnesium or Melatonin can help.

If you are in your 40’s, 50’s and 60’s and looking to lose weight or get tighter find out about my 1:1 Coaching program and how I can help you!

Save this post and follow for more!

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1️⃣Stay consistent with my workouts. I plan my 4 strength training workouts each week (back/biceps, chest/shoulders/tris, and 2 lower body days). These are non negotiable and I use the other 3 days for classes I love, yoga, cardio and Peloton workouts.

2️⃣Plan my meals. I go to the supermarket and buy the same staples to have for breakfasts, lunches and dinners. My basics include rice, potatoes, ground chicken, beef, chicken breast, eggs, egg whites, cheese, Greek yogurt, fruit, vegetables. This way I know I always have high protein foods for the week.

3️⃣Stay hydrated. Yes I drink plenty of coffee, Coke Zero, pre workout drinks and yes even wine (Rose) but I make sure to keep my Stanley full with ice water to drink throughout the day.

4️⃣Manage stress and get 7 hours of sleep. With 4 teenagers in my house this is difficult sometimes but I always make sure to wind down at the end of the day and watch my favorite shows (Real Housewives or any reality TV). I try to go to bed no later than 11pm and wake up around the same time even on weekends.

Need accountability to reach your goals?
Reach out and follow for more!

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Building your glutes isn’t just about endless squats and hours on the stairmaster. A good glute program includes the following…

SQUAT- Barbell, Dumbbell, Smith Machine…any type of squat using good form and heavy weight

HINGE- Good Morning, Deadlift, Hyperextension, Hip Thrust

SINGLE LEG- Leg Press, Kickback, Single Leg Deadlift, Split Squat, Bulgarian Split Squat

ACCESSORY- Leg Extension, Leg Curl, Abductor, Adductor

Choose 1-2 exercises from each category and complete 3-4 sets each. Focus on muscle activation and increasing weight. Stick with the same exercises for 4-6 weeks, resting at least 1-2 days between.

Need help programming your workouts? Message me for info on my app that you can take with you to the gym! It’s like having a personal trainer in your pocket!!

Like, Share and Follow for more!

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What’s the deal? Why don’t you LOOK like you’re doing all the right things?

Let me break it down for you.

1. You are lifting- “Lifting weights” means a lot of different things to a lot of different people. You need to follow a progressive overload training plan, where you repeat the same lifts for at least 4-6 weeks in a row, monitoring progress and intentionally trying to lift heavier. This DOES NOT mean: 3 sets of 15 for everything, always using the same weight.

2. Your intensity. Your last 1-2 reps should be challenging. If you can easily keep going past 8,10, or 12 reps your weight is too light and you are wasting your time!

3. “Working out” too many days. If you are just going through the movement of random workouts each day and hitting the gym 6-7 days a week, you can be much more successful planning 4 days of progressive overload and save your extra days for active recovery, yoga, cardio or classes you enjoy.

4. Not eating enough. So many women are barely eating 1600 calories. You will not make further progress until you start eating enough so that your muscles have the resources they need to see results.

Ready to finally change your body in 2025? Comment COACHING and find out how I can help you!

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