You want to get results from your workouts. Whether you have been working out for months, years, or haven't started yet, you want to get the most out of your time and efforts. Unfortunately, I see a lot of people that literally spin their wheels and get nowhere.
It takes both proper nutrition and exercise to get the results you're looking for. Most people don't realize that nutrition is really 80% of how someone looks. To get lean, you have to know exactly what to eat, when to eat it and how much of it to eat. Whether you want to lose fat and/or build muscle, you can't achieve optimum results by diet or exercise alone. By providing you with the most effective training instruction and nutrition strategies , you will finally be able to get the results you want, and look and feel better than you ever imagined. Get started today and see just how great you can look and feel!
Call me today at 614-302-8415 to schedule a free consultation!
I found myself very interested in fitness at a very young age. At the age of 8, starting out in sports, then pumping some plastic by the age of 10 (my brother's plastic weight set). I started hitting the real weights at a local YMCA a few years later. My grandmother, a real "health nut," was a distrubutor for Shaklee, a popular supplement company back in the day. She always made sure I took my vitamins, and I remember how much I loved making protein shakes out of the protein powder she gave me. I started noticing at a young age, the huge difference that exercise and nutrtion made in how much better I performed, looked and felt.
Being fit helped me to excel in sports, especially on the soccer field. I received an athletic scholarship to attend the University of Cincinnati, choosing to major in a field of study I love, nutrition. In order to focus better on my studies, I made the hard decision to hang up my cleats. I studied nutrition for a few years, but the slim job market at the time led me to changing majors. The medical field interested me, so I decided to become a surgical tech. During college I discovered bodybuilding and fell in love with it. It was a way to incorporate and apply both my love for fitness and nutrition. In training for my first competition, I totally transformed my body and looked and felt better than I ever imagined. Bodybuilding and my passion for helping others led me to making yet another career change, so I decided take a job at a gym selling memberships and doing some fitness training. The training I loved, the selling I hated, so I decided I was going to get certified and do what I loved most. I did it! I got certified and started my own personal training business. My clients have ranged from a 13 year gymnast training for competion, to a 90 year old woman working on improving strength and improving balance skills. I've helped people of all shapes and sizes, all walks of life. Whatever their goal, I strive to get them the best results possible.
Most of my continuing education and research is on nutrition and fitness, but also anything related to self-improvement. Always striving to educate myself and others, I even worked for a short time at a Jenny Craig to help improve my weight management skills and learn more ideas and strategies to help my clients.
My formal studies, research and experience have enabled me to maximize my ability to help my clients get the best results possible. With a strong passion for helping people reach their fitness goals and making positive changes in their lives, I'm dedicated to my clients and make their goals my own.
Training / Education
CPR/First Aid certified
Facilitated Stretching
Functional Training (Core training)
Osteoporisis - Diagnosis and Treatment
Prenatal and Postpartum Exercise Design
Speciality Certifications
Certified Personal trainer
Certified Nutrition Specialist
Certified Weight Management Consultant
Contest History
'06 Natural Detroit - Overall Winner
'05 Heart of America Natural Classic - 3rd pl. heavywt./bodybuilding
'01 Northern Kentucky - 5th pl. heavywt./bodybuilding
'99 Ms. Cincinnati - 2nd pl. heavywt./bodybuilding
'97 Ms. Cincinnati - 1st pl. heavywt./bodybuilding
'95 Northern Kentucky - 2nd pl. heavywt./bodybuilding
Buff Bodies Bootcamp (Women Only)
A fun yet challenging strength and conditioning class for women only. Designed to increase upper body strength, core strength, and flexibility with emphasis on leaning out/toning arms, abs, butt, and thighs. Click here for more information on BuffBodiesBootCamp.com
Nutrition Plan
A personalized plan designed to accomplish your goals that will take into account your lifestyle and your needs.
Price: $50
Personal Training
Individual, partner and group training available. A workout will typically consist of a combination of free weights, machines, core training, flexibility, and cardiovascular work. Each workout is tailored to fit your needs and goals. Not only designed to give you results, but to optimize your time and effort in the gym.
Price: $40 / hr
*In-home training rates vary depending on location
Locations
Anytime Fitness
1182 Gratiot Blvd.
Marysville, MI 48040
Blue Water Y.M.C.A.
1525 Third Street
Port Huron, MI 48060
Cutting Edge Health and Fitness
3520 Pine Grove Ave
Port Huron, MI 48060
Before I started working out and eating right I could hardly walk without sweating profusely. I could barely climb stairs without holding onto the railing, and my leg was in constant pain. Lying in bed at night, I felt like I was going to drown from the fluid I could hear rattling in my chest. I always had migraine headaches, my feet were swollen and I coud barely find anything to fit me, even at Lane Bryant. I wore sweat pants all the time and they were even skin tight. I felt as if I was invisible. I didn't want to go out in public unless I had to because people would just stare at me in disgust. Being morbidly obese, when I would interview for jobs I would get turned down, even though I knew I was qualified. I even went to a plastic surgeon, but got denied and was told to come back after I lost 150 lbs. I even considered gastric bypass surgery. I was depressed, desperate, and crying out for help.
I didn't get any help until I met Cheryl. She saved my life. She listened to me and didn't judge me. I felt so comfortable telling her my story and saw that she was determined to help me. Now, I have all this energy and I look and feel totally different. I feel like a new person. I have my self-esteem back and have all this confidence in myself that I never thought was possible. My knee doesn't hurt anymore, my migraines are gone and my feet aren't swollen anymore. Cheryl has been my guide through this journey, without her I wouldn't be where I am today -- a brand new person.
Never considered "thin" while growing up, I was more likely to be called "big boned" and I've always been conscious and critical of my weight. After looking through a women's fitness magazine on my honeymoon, I made a comment to my husband about wanting to get in shape and look like this really fit girl I saw in the magazine. After his, "then do it" reply, I decided to talk to Cheryl after we got back from our trip. I envied her arms and thought she would be a great person to help me. Cheryl really encouraged me and informed me of some competitions coming up. I was now on a mission! After the encouragement from Cheryl and my husband, I knew I could do it!
I sat down with Cheryl and we came up with a training and nutrition program. She would sit with me each week to go over the plan, how my week went, etc., and make changes as needed. The dieting was hard, especially when you work in an office where food is catered everyday. Training with Cheryl though, really helped to keep me focused and reminded of my goal. I really enjoyed training with her and we quickly became buddies - we trained hard, but laughed harder. Before I knew it I was standing on stage half naked, but pleased to show off my slim and fit new figure. Cheryl was there for me from start to finish, even painting on my tan and cheering me on at the show. She helped to give me the encouragement and support I needed to step up on that stage and compete. Deciding to compete has changed my life. It has given me a new found confidence, more energy, and I feel and look better than I ever have!
Thanks to Cheryl and my husband for their constant encouragement. Thanks to my family, friends and staff for putting up with me.
I was approaching 40, and both my mother and grandmother were suffering from the effects of osteoporosis. I came to Cheryl with the goal of strengthening my core muscles and staving off the effects of middle age. At the time, I viewed any form of exercise as an unpleasant chore.
Cheryl's workouts were challenging but fun, and my stamina and flexibility increased immediately. As my strength training progressed, I began to see curves that had disappeared 10 years ago! Now, at age 46, I look and feel better than I did in my 30's. Cheryl has helped me develop healthy lifestyle habits outside of the gym as well, with advice on diet and other health issues. Professional, motivating and fun, what more could you ask for?
After ending a 22 year marriage I wanted to do something for myself, that's when I met Cheryl.
During our consultation I told her that I really didn't want to lose any weight or put any on, but that I wanted to tone my body up and start eating better. After working out for about 9 months and watching what I eat, I now have a body of a twenty year old. I now can look at myself in the mirror with confidence and finally wear a two piece swim suit and know that I look great. I have also regained my self confidence back after many years dreading seeing myself in a mirror. Thank You Cheryl, you know your stuff!!
Call me today at 614-302-8415 to schedule a free consultation!
To get started, I recommend reading the following books:
Protein Pancakes
12 egg whites/2 yolks
1 cup oats
½ cup fat-free cottage cheese
*½ cup blueberries (can use frozen)
*½ tsp. cinnamon
*½ cup walnuts
* ½ tsp. vanilla extract
+ add some water until pancake consistency
> Mix above ingredients and then cook in skillet (coated with fat-free Pam Spray).
>Top with fat-free butter spray (no trans fat) and sugar-free syrup (no aspartame)
* Can add sugar-free syrup to mix before cooking if desired
* Can add 1-2 scoops protein powder for extra protein (not all types are good for cooking though)
Turkey Burgers
1lb ground turkey (93% or leaner)
1 cup oats
½ cup cottage cheese
1 tbsp. seasoning - Mrs. Dash, etc ( my favorite is a chipotle seasoning from Sam’s Club)
> Mix above ingredients, make into patties and fire up the grill!
* Can also bake in oven (about 400 for 20+ minutes) or on a George Foreman grill
Potato and Egg Bake
1 package Simply Potatoes Southwest Style Hash Browns
12-16 oz lean ground beef, turkey, or chicken
1 cup veggies (broccoli, zucchini, mushrooms, peppers, etc.)
12 Egg Whites + 2 yolks
1 medium tomato, chopped
> Heat oven to 350 degrees
> Spray 8-12” baking dish with Pam Spray
> Cook beef, turkey or chicken first
> In baking dish, layer half of potatoes, then cooked meat
> Scramble eggs and pour over mixture
> Cover with foil and bake 45 minutes (or until cooked all the way through)
* Can add feta or other low fat cheese, salsa, etc.
Chili
1 lb lean ground turkey (93% or leaner)
2 cans tomato sauce
1 can diced tomatoes - chili ready or w/green chiles
1 can black beans
1 can kidney beans
zucchini
squash
chipotle seasoning (or similar)
1/4 tsp. cinnamon
> make sure you use a large size pot
> spray bottom with Pam Spray, add turkey, sprinkle chipotle seasoning on
turkey and cook until brown
> add tomato sauce, tomatoes and beans
> sprinkle about 1/4 tsp cinnamon into the chili mix and stir
> cut up zucchini and squash into bite size pieces and add to chili, cook chili until
the zucchini and squash is tender, stirring often
* Can add hot sauce to the above mix if desired and/or use different types of
beans
* Can also use baked chicken breast or lean ground beef for variety
Quiche
12 eggs (10 egg whites + 2 whole eggs)
1 cup Simply Potatoes shredded hash browns (seasoned)
1 Zucchini
1 Yellow Squash
¼ cup low fat mozzarella cheese or fat free feta cheese
Garlic salt
> pre-heat oven to 400 degrees
> scramble egg mixture
> shred zucchini/squash in food processor or chop up into small pieces
> spray meatloaf size pan or #12 muffin tray with Pam Spray
> spray 2 large fry pans with Pam Spray
> 1 pan = potatoes, cook until browned
> 1 pan = zucchini/squash, season with garlic salt and cook until done
> place cooked potatoes in bottom of meatloaf pan/muffin tray
> add eggs, zuchini/squash, and cheese….slightly “top stir” egg mix to blend
> cook approximately 25 min. or until done
* Can use other veggies and seasonings for variety
Double Doubles
4 egg whites
2 brown rice cakes (or white cheddar flavor)
1/8 cup low fat shredded mozzarella cheese
Salsa
> sprinkle rice cakes with cheese
> spray pan with Pam Spray and cook egg whites like a “flat omelet”
> cut “flat omelet” in half
> sprinkle cheese on rice cake, place cooked egg on top and top with salsa
* Can make Triple Doubles with 6 egg whites and 3 rice cakes
"Cheryl's Guide to Good Nutrition"
Call me today at 614-302-8415 to schedule a free consultation!
Healthy Snacks
Snacking can be healthy, try these tasty alternatives when hunger strikes:
High Quality Supplements
Products that Cheryl use:
Creatine Ethyl Ester HCL - maximal absorption, no bloating
Protein Blend 40/40/20 - good for post-workout and as a meal replacement
Protein Blend 50/50- ideal post-workout
Ultra Performance Lite Liquid Vitamins - tastes great, 1 capful a day keeps the Dr. away
CLA - Conjugated Linoleic Acid
Multi-Veg/Fruit Complex
Cheryl's clients can purchase these high quality supplements direct and save shipping.
Contact Details
E-Mail
Cherylgot2workout.com
Phone
(614) 302-8415
DISCLAIMER: The information presented on got2workout's fitness website is for educational and resource purposes only. It is provided to help you make informed decisions about fitness training and nutrtition. It is NOT a substitute for any advice given to you by your physician or other medical professional.
Before following any personal training information or recommendations you should consult your physician. You are solely responsible for the way information on the got2workout website is perceived and utilized, and you do so at your own risk.
In no way will got2workout.com or anyone associated with got2workout.com be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within. Got2workout.com will not be held responsible for the conduct of any companies and websites recommended within this site.
A fun yet challenging strength and conditioning class for women only. Designed to increase upper body strength, core strength, and flexibility with emphasis on leaning out/toning arms, abs, butt, and thighs.
A personalized plan designed to accomplish your goals that will take into account your lifestyle and your needs.
Individual, partner and group training available. A workout will typically consist of a combination of free weights, machines, core training, flexibility, and cardiovascular work. Each workout is tailored to fit your needs and goals. Not only designed to give you results, but to optimize your time and effort in the gym.
Before I started working out and eating right I could hardly walk without sweating profusely. I could barely climb stairs without holding onto the railing, and my leg was in constant pain. Lying in bed at night, I felt like I was going to drown from the fluid I could hear rattling in my chest. I always had migraine headaches, my feet were swollen and I coud barely find anything to fit me, even at Lane Bryant. I wore sweat pants all the time and they were even skin tight. I felt as if I was invisible. I didn't want to go out in public unless I had to because people would just stare at me in disgust. Being morbidly obese, when I would interview for jobs I would get turned down, even though I knew I was qualified. I even went to a plastic surgeon, but got denied and was told to come back after I lost 150 lbs. I even considered gastric bypass surgery. I was depressed, desperate, and crying out for help. 
Never considered "thin" while growing up, I was more likely to be called "big boned" and I've always been conscious and critical of my weight. After looking through a women's fitness magazine on my honeymoon, I made a comment to my husband about wanting to get in shape and look like this really fit girl I saw in the magazine. After his, "then do it" reply, I decided to talk to Cheryl after we got back from our trip. I envied her arms and thought she would be a great person to help me. Cheryl really encouraged me and informed me of some competitions coming up. I was now on a mission! After the encouragement from Cheryl and my husband, I knew I could do it! 
I was approaching 40, and both my mother and grandmother were suffering from the effects of osteoporosis. I came to Cheryl with the goal of strengthening my core muscles and staving off the effects of middle age. At the time, I viewed any form of exercise as an unpleasant chore.
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