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  • SEPTEMBER RENEGADE OF THE MONTH

    SEPTEMBER RENEGADE OF THE MONTH

    What is your background?
    I started my healthy lifestyle journey 15 years ago. After finishing my undergraduate work and starting my first teaching position I had developed a lot of poor diet and exercise habits. I was unhealthy, lacked energy, and did not feel comfortable in my body. I started off by giving up soda pop and lost 20 pounds with zero effort. I felt better, but still had further to go. 8 years ago when I started my current teaching position at Sylvania School I made it a goal to run my first 5k without stopping. I had been a track coach for a number of years and always felt I was cheating by not running and working out with my athletes. I’ve always felt a coach should ....

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  • RF WELCOMES KEVIN LONG TO THE COACHING TEAM

    RF WELCOMES KEVIN LONG TO THE COACHING TEAM

    Background
    I’m a lifelong resident of Sylvania. I attended St. John’s Jesuit High School and the University of Toledo where I received a Bachelor’s degree in Finance. I then attended Ashland University where I received a Master’s degree in Exercise Science with a focus in Strength and Conditioning. I held an internship at Eastern Michigan University where I worked with the Strength and Conditioning coaches to train athletes in various sports. I’ve worked in the fitness/wellness industry for 5 years, working as a personal trainer at various gyms, as well as a Wellness Specialist for ProMedica. I am currently transitioning out of a career in accounting in ....

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  • RF WELCOMES AMANDA SMITH TO THE COACHING TEAM

    RF WELCOMES AMANDA SMITH TO THE COACHING TEAM

    We would like to warmly welcome Amanda Smith to the RF Coaching Team We are excited to have her join us and are thankful for sharing a bit of her story below! Background
    I am very passionate about health & fitness! I came about this through my own journey of losing 65 pounds over the last 3 years. I have a masters degree in healthcare administration and work for Heartland Hospice full time. I am also a Certified Personal Trainer through NASM. I have been married to my husband Josh for 13 years, 2 kids 8 & 3 years old and we have 2 dogs, a golden retriever & a husky. Goals with coaching.and joining the RF community
    I want to help the members at RF to ....

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  • AUGUST RENEGADE OF THE MONTH

    AUGUST RENEGADE OF THE MONTH

    Shannon Nowak
    What brought me to Renegade Fitness?
    I have always belonged to a gym, and did strength training on my own or with friends. I think I started in 2012, my friend Megan and I heard about Renegade, and wanted to try it out. I honestly went into it thinking that if this is like an aerobics class, I am out. I also thought, I run and do strength training…I got this. Well, I was put in my place real quick. It was NOT like any other group workouts that I have experienced. I knew being around fitness for most of my adult life that Chris and Jen, were not like any other trainers. They were educated, they cared about each member and wanted to see success for them. ....

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  • JULY RENEGADE OF THE MONTH

    JULY RENEGADE OF THE MONTH

    Teresa and Mike Walkovich
    What brought you to Renegade Fitness in the first place?
    I first came to Renegade with a friend in 2013 at 45 yrs old. I had gained almost 30 lbs after having my three daughters which I was having trouble losing, and I was stressed out trying to care for my elderly parents as an only child prior to their passing. I had already embarked on a fitness journey with a private trainer but I was looking for a friendly, social environment with more consistency and accountability. Mike joined me a few months later as we were looking for ways to grow as a couple, spend more time together, as well as getting healthier together. What is your favorite part ....

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  • RF WELCOMES STEPHANIE BORN TO THE COACHING TEAM!

    RF WELCOMES STEPHANIE BORN TO THE COACHING TEAM!

    We would like to warmly welcome Stephanie Born to the RF Coaching Team! We are excited to have her start and are thankful for sharing a bit of her story below! Some Background
    I am an Assistant Professor at the University of Findlay. I teach exercise physiology, personal training/strength and conditioning, and sports nutrition courses. Once upon a time, I wanted to be a professional choreographer and dancer, but quickly fell in love with exercise physiology and realized I had questions that I wanted to find the answers. I am madly in love with human movement and physiology. The human body and mind are capable of such amazing things! My Ph.D. is in exercise metabolism ....

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  • QUICK AND EFFECTIVE MINIMAL EQUIPMENT WORKOUTS

    QUICK AND EFFECTIVE MINIMAL EQUIPMENT WORKOUTS JUNE 16, 2019 BY RENEGADE
    It’s super important to start any workout with a little warm-up. Not only does a warm-up get your heart rate elevated and increase your body temperature, it gets your joints and muscles ready to go! You’ll have a safer, more effective workout if you prepare your body to move beforehand. Here is a standard warm up that you can use before any of the following workouts- Glute bridge 1 x 20 Side Plank 1 x 20 sec each side Spiderman Lunge 1 x10 each side Reverse Lunge 1 x10 each side Hinge/Squat 1 x 10 each side Jumping Jacks or Jog in Place x 1:00 min WORKOUT 1 ....

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