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Lifting light & resting less on boot camp style days!

Lighter lifts combined with shorter rest / more reps can help burn fat & improve muscular endurance!

There are ways to stimulate muscle growth with lighter weights but that requires a lot of time under tension.

The older we get the harder it becomes to gain and maintain muscle mass.

So if HIIT style is all you ever do, you miss the muscle building piece.

You need both!🩵💪

Lifting light & resting less on boot camp style days!

Lighter lifts combined with shorter rest / more reps can help burn fat & improve muscular endurance!

There are ways to stimulate muscle growth with lighter weights but that requires a lot of time under tension.

The older we get the harder it becomes to gain and maintain muscle mass.

So if HIIT style is all you ever do, you miss the muscle building piece.

You need both!🩵💪

Lifting heavier combined with proper rest increases your metabolism 💪🏼

If you rush between heavy sets, you rob your body of the reason you’re lifting heavy in the first place! Regular heavy lifting increases bone health, stability, and balance

The key is to change the reps, weight or intensity of the exercise overtime not all at once, it’s about progressive overload

Sweating more is not the goal

Stimulus is 🩵

DM us to learn more & schedule your free session!

Lifting heavier combined with proper rest increases your metabolism 💪🏼

If you rush between heavy sets, you rob your body of the reason you’re lifting heavy in the first place! Regular heavy lifting increases bone health, stability, and balance

The key is to change the reps, weight or intensity of the exercise overtime not all at once, it’s about progressive overload

Sweating more is not the goal

Stimulus is 🩵

DM us to learn more & schedule your free session!

There’s a reason our classes don’t look the same every day…

➡️Some days we lift heavy with long rest
➡️Some days we move lighter with less rest

It’s not random. It’s programming.

That’s how women get strong, lean, and see results

You should not be training the same way for every exercise

Heavy lifts → long rest → build strength, muscle and metabolism
Lighter lifts → shorter rest → endurance, calorie burn, conditioning

Inside ECWF our formats are strategic on purpose 🩵💪🏼

Smarter. Intentional.

DM us to get your questions answered next!

There’s a reason our classes don’t look the same every day…

➡️Some days we lift heavy with long rest
➡️Some days we move lighter with less rest

It’s not random. It’s programming.

That’s how women get strong, lean, and see results

You should not be training the same way for every exercise

Heavy lifts → long rest → build strength, muscle and metabolism
Lighter lifts → shorter rest → endurance, calorie burn, conditioning

Inside ECWF our formats are strategic on purpose 🩵💪🏼

Smarter. Intentional.

DM us to get your questions answered next!

Join our 8 Week Winter Challenge 🩵💪🏼

☑️First session FREE
☑️$21 a session
☑️3 InBody 570 Assessments
☑️App Access
☑️Nutrition Support

Call or text us at 781-378-0267
Email us at ecwf@eastcoastwomensfitness.net

Join our 8 Week Winter Challenge 🩵💪🏼

☑️First session FREE
☑️$21 a session
☑️3 InBody 570 Assessments
☑️App Access
☑️Nutrition Support

Call or text us at 781-378-0267
Email us at ecwf@eastcoastwomensfitness.net

Member in the Spotlight: Colleen M🌟

“I feel so much gratitude to all of you for helping me achieve better fitness!” 🩵

Colleen shows up with consistency, positivity, and a genuine love for getting stronger. She adds to the empowering, supportive, small group culture at East Coast Women’s Fitness through every session and workshop.

“ECWF creates a positive culture of small group training tailored to individual clients’ needs while fostering camaraderie through each session or speciality workshop! I love going to the gym which is a huge credit to the tremendous team of Nikki and her trainers. I would highly recommend it to any woman looking to build strength & improve their overall fitness 💞”

Her dedication and strength speak for themselves and we’re grateful to celebrate her this month. 💪🩵

Member in the Spotlight: Colleen M🌟

“I feel so much gratitude to all of you for helping me achieve better fitness!” 🩵

Colleen shows up with consistency, positivity, and a genuine love for getting stronger. She adds to the empowering, supportive, small group culture at East Coast Women’s Fitness through every session and workshop.

“ECWF creates a positive culture of small group training tailored to individual clients’ needs while fostering camaraderie through each session or speciality workshop! I love going to the gym which is a huge credit to the tremendous team of Nikki and her trainers. I would highly recommend it to any woman looking to build strength & improve their overall fitness 💞”

Her dedication and strength speak for themselves and we’re grateful to celebrate her this month. 💪🩵

2025… what a year to remember 🩵

To every woman who walked through our doors this year feeling insecure, unsure, nervous, or tired, thank you for showing up anyway. Not for us, but for you. Thank you for choosing yourself on the days it felt hardest and for proving that strength starts long before the weights do. You stepped into a space built by women, for women, and reminded us all year that growth happens when we move through the fear, lifting each other up in the process.

This year was filled with laughter, tears, resilience, strength, achieving goals, friendships formed, and confidence rebuilt, rep by rep. We launched Run Club and built deeper community through our collaboration with @mindbodyspiritualconnections. We were honored to reach the BOSS final voting round and beyond excited for our feature on @southshorestuff!

We strengthened our long standing connection with @scituatesaltcave, continued our Scituate Harbor Business Association @scituateharbor community presence, and welcomed new collaborations with @bewellstudios and @the_run_house. And a huge shoutout to @rose.amonte.yodzio, a local functional nutrition coach, who joined our studio family and helped us support our clients even more holistically. We proudly welcomed two new trainers, Mel and Deb, who have already made such an impact and have been nothing short of amazing.

Thank you for the love, support and community. You all made 2025 what it was! 2026 is a new year for growth, strength and mindfulness. Let’s do this together! 🩵💪

With love and gratitude,

Your ECWF Team 🫶

2025… what a year to remember 🩵

To every woman who walked through our doors this year feeling insecure, unsure, nervous, or tired, thank you for showing up anyway. Not for us, but for you. Thank you for choosing yourself on the days it felt hardest and for proving that strength starts long before the weights do. You stepped into a space built by women, for women, and reminded us all year that growth happens when we move through the fear, lifting each other up in the process.

This year was filled with laughter, tears, resilience, strength, achieving goals, friendships formed, and confidence rebuilt, rep by rep. We launched Run Club and built deeper community through our collaboration with @mindbodyspiritualconnections. We were honored to reach the BOSS final voting round and beyond excited for our feature on @southshorestuff!

We strengthened our long standing connection with @scituatesaltcave, continued our Scituate Harbor Business Association @scituateharbor community presence, and welcomed new collaborations with @bewellstudios and @the_run_house. And a huge shoutout to @rose.amonte.yodzio, a local functional nutrition coach, who joined our studio family and helped us support our clients even more holistically. We proudly welcomed two new trainers, Mel and Deb, who have already made such an impact and have been nothing short of amazing.

Thank you for the love, support and community. You all made 2025 what it was! 2026 is a new year for growth, strength and mindfulness. Let’s do this together! 🩵💪

With love and gratitude,

Your ECWF Team 🫶

Run Club update 🩵
Highly recommend joining — even if it’s just for a walk!
Yes, the scenery is unreal (hello, South Shore views 😍), but honestly?
It’s the community, the bond, and the friendships that keep us coming back every week.

📍 All paces, walks, jogs, and mindset miles welcome
🗓 Sundays at 8:30 AM
🗓 Tuesdays at 6:30 AM

Run Club update 🩵
Highly recommend joining — even if it’s just for a walk!
Yes, the scenery is unreal (hello, South Shore views 😍), but honestly?
It’s the community, the bond, and the friendships that keep us coming back every week.

📍 All paces, walks, jogs, and mindset miles welcome
🗓 Sundays at 8:30 AM
🗓 Tuesdays at 6:30 AM

🌟Trainer Tip Tuesday with Mel🌟

If your overnight oats are feeling a little bland, it might be time to spice things up. A few simple mix ins can turn them into a nutrient-packed breakfast you’ll actually look forward to! 💪🩵

🌟Trainer Tip Tuesday with Mel🌟

If your overnight oats are feeling a little bland, it might be time to spice things up. A few simple mix ins can turn them into a nutrient-packed breakfast you’ll actually look forward to! 💪🩵

Skip the guessing this season and give the gift that always fits, East Coast Women’s Fitness gift cards! 🌟

Our gift cards can be used toward group classes, InBody scans, nutrition guidance, and more! Give your favorite woman the chance to feel stronger, supported, and unstoppable! 💪🏼

Not sure what InBody is?
It’s our quick, non-invasive body composition scan that shows muscle mass, body fat, visceral fat, hydration, and progress beyond the scale!

Plus! Our ECWF Merch is perfect for everyone, including hoodies, tees, leggings and more! You can shop it anytime through the link in our bio! 🔗

🎄 Stop in, call, or email the studio to grab yours today!
Give wellness. Give confidence. Give ECWF. 🩵💪

Skip the guessing this season and give the gift that always fits, East Coast Women’s Fitness gift cards! 🌟

Our gift cards can be used toward group classes, InBody scans, nutrition guidance, and more! Give your favorite woman the chance to feel stronger, supported, and unstoppable! 💪🏼

Not sure what InBody is?
It’s our quick, non-invasive body composition scan that shows muscle mass, body fat, visceral fat, hydration, and progress beyond the scale!

Plus! Our ECWF Merch is perfect for everyone, including hoodies, tees, leggings and more! You can shop it anytime through the link in our bio! 🔗

🎄 Stop in, call, or email the studio to grab yours today!
Give wellness. Give confidence. Give ECWF. 🩵💪

Thirsty Thursday 🌟
This pomegranate spark is loaded with antioxidants, hydration support, and a light energy kick without the crash. Enjoy as a mocktail or add 1 oz vodka or tequila to make it a cocktail! 🥂

Thirsty Thursday 🌟
This pomegranate spark is loaded with antioxidants, hydration support, and a light energy kick without the crash. Enjoy as a mocktail or add 1 oz vodka or tequila to make it a cocktail! 🥂

🚨COLLEGE STUDENT SPECIAL🚨

10 sessions for $170

Includes:
🩵Easy to use scheduling app
🩵InBody 570 Body Composition Scale
🩵Sessions NEVER expire

First session FREE 💪🏼
Text or call us at 7813780267
Email us at ecwf@eastcoastwomensfitness.net

🚨COLLEGE STUDENT SPECIAL🚨

10 sessions for $170

Includes:
🩵Easy to use scheduling app
🩵InBody 570 Body Composition Scale
🩵Sessions NEVER expire

First session FREE 💪🏼
Text or call us at 7813780267
Email us at ecwf@eastcoastwomensfitness.net

Your workout doesn’t need to be perfect to count. 20 minutes or 60 minutes, heavy lift or light cardio, it all counts. If you show up often, you’ll see results. Set a goal to move everyday! 🩵💪🏼

Your workout doesn’t need to be perfect to count. 20 minutes or 60 minutes, heavy lift or light cardio, it all counts. If you show up often, you’ll see results. Set a goal to move everyday! 🩵💪🏼

Trainer Tip Tuesday with Sarah: Barbell Back Squat 101 🏋🏼‍♀️

Where you put the bar matters!! Before you squat, think about creating a “shelf” out of your upper back muscles. 💪

Squeezing your shoulder blades down and back so the bar has a solid place to sit. Then choose your style!

🌟High bar:
-Great for beginners
-Traps, upright torso
-Quad focused

🌟Low Bar:
-More advanced lifter
-Rear delts, slight lean forward
-More hips and glutes

Trainer Tip Tuesday with Sarah: Barbell Back Squat 101 🏋🏼‍♀️

Where you put the bar matters!! Before you squat, think about creating a “shelf” out of your upper back muscles. 💪

Squeezing your shoulder blades down and back so the bar has a solid place to sit. Then choose your style!

🌟High bar:
-Great for beginners
-Traps, upright torso
-Quad focused

🌟Low Bar:
-More advanced lifter
-Rear delts, slight lean forward
-More hips and glutes

✨Thirsty Thursday✨
Dehydrated? Low energy? Headaches?
Today’s recipe is a Cranberry Citrus Electrolyte Refresher that is packed with minerals to help your muscles and body recover, and your energy stay steady!💪

✨Thirsty Thursday✨
Dehydrated? Low energy? Headaches?
Today’s recipe is a Cranberry Citrus Electrolyte Refresher that is packed with minerals to help your muscles and body recover, and your energy stay steady!💪

Happy birthday to East Coast Women’s Fitness! What an amazing few years this journey has been 🩵 without the dedication and support of all you ladies none of this would be possible. Thank you for motivating and inspiring me to be better every day!

It is our hardworking staff and trainers who truly make the difference in your experience. The women you see working tirelessly on the floor and behind the desk, arriving at 5 am and staying late to support your journey, are the ones who genuinely care about you. Their commitment to enhancing every workout, interaction, and consultation is what drives us forward. We stand united with our women AND OUR SISTERS, our determination & motivation has never been stronger 💪🏼 Just wait until you see what we do next 😏

Happy birthday to East Coast Women’s Fitness! What an amazing few years this journey has been 🩵 without the dedication and support of all you ladies none of this would be possible. Thank you for motivating and inspiring me to be better every day!

It is our hardworking staff and trainers who truly make the difference in your experience. The women you see working tirelessly on the floor and behind the desk, arriving at 5 am and staying late to support your journey, are the ones who genuinely care about you. Their commitment to enhancing every workout, interaction, and consultation is what drives us forward. We stand united with our women AND OUR SISTERS, our determination & motivation has never been stronger 💪🏼 Just wait until you see what we do next 😏

✨Member in the Spotlight: Melissa! ✨

Since day one, she’s embraced every challenge showing us what hard work looks like. Her determination and motivation are infectious, making her a joy in class. Melissa’s proof that with strength and support, anything is possible! 💪✨🩵

✨Member in the Spotlight: Melissa! ✨

Since day one, she’s embraced every challenge showing us what hard work looks like. Her determination and motivation are infectious, making her a joy in class. Melissa’s proof that with strength and support, anything is possible! 💪✨🩵

✨Member in the Spotlight: Sammy✨

Since joining ECWF, Sammy has never shied away from lifting heavy or tackling a new challenge and focusing on total wellness. Her energy and positivity inspire everyone around her. From dancer to dedicated gym girl, we’re so grateful to have her bright light in our community!🩵💪

✨Member in the Spotlight: Sammy✨

Since joining ECWF, Sammy has never shied away from lifting heavy or tackling a new challenge and focusing on total wellness. Her energy and positivity inspire everyone around her. From dancer to dedicated gym girl, we’re so grateful to have her bright light in our community!🩵💪

✨Meet Trainer Mel✨

With 30 years of experience empowering women, Mel brings a wealth of knowledge to every session. As a former fitness competitor for 5 years, she’s now dedicated to coaching and helping clients enhance their lifestyle. Mel is all about strict form, foundational health, and getting results…no frills, just real progress but with kindness. She also specializes in Integrated Energy Therapy for a truly holistic approach to wellness. ✨

Mel joined our ECWF team in June and has been an amazing addition! Her positive energy, determination, and passion for helping women grow strong have made her an instant favorite among clients! 🩵💪

✨Meet Trainer Mel✨

With 30 years of experience empowering women, Mel brings a wealth of knowledge to every session. As a former fitness competitor for 5 years, she’s now dedicated to coaching and helping clients enhance their lifestyle. Mel is all about strict form, foundational health, and getting results…no frills, just real progress but with kindness. She also specializes in Integrated Energy Therapy for a truly holistic approach to wellness. ✨

Mel joined our ECWF team in June and has been an amazing addition! Her positive energy, determination, and passion for helping women grow strong have made her an instant favorite among clients! 🩵💪

✨Member in the Spotlight: Mary✨
Proof that dedication knows no limits! Despite her high-stress, fast-paced career, Mary G shows up twice a week! Mary is always positive, motivating, and uplifting everyone around her. She takes full advantage of our InBody features and keeps striving for her best. We’re so proud to have her in our community! 🩵💪

✨Member in the Spotlight: Mary✨
Proof that dedication knows no limits! Despite her high-stress, fast-paced career, Mary G shows up twice a week! Mary is always positive, motivating, and uplifting everyone around her. She takes full advantage of our InBody features and keeps striving for her best. We’re so proud to have her in our community! 🩵💪

✨Thirsty Thursday✨

This one’s light, hydrating, and has many benefits!! 🌟

🍋 Lemons are rich in vitamin C! They help boost immunity and hydration, aid digestion, support heart health and more!
🍵 Green tea is rich in antioxidants and has many more benefits!
🫚 Ginger eases bloating and helps digestion!
🥥 Coconut water restores electrolytes naturally!

A simple way to beat that midweek slump! 🍵✨

Tag us if you try it out this week!🩵💪

✨Thirsty Thursday✨

This one’s light, hydrating, and has many benefits!! 🌟

🍋 Lemons are rich in vitamin C! They help boost immunity and hydration, aid digestion, support heart health and more!
🍵 Green tea is rich in antioxidants and has many more benefits!
🫚 Ginger eases bloating and helps digestion!
🥥 Coconut water restores electrolytes naturally!

A simple way to beat that midweek slump! 🍵✨

Tag us if you try it out this week!🩵💪

✨Members in the Spotlight: Beth & Megan✨

You can always count on these two to bring the laughs and the energy every Thursday at 6 pm! 💪 Whether they’re the only ones in class or surrounded by the crew, they light up the studio every time they walk in!

Beth comes straight from Boston after work and is always ready to crush a workout while sharing advice and lending a listening ear. As a mom and grandmother, she brings so much wisdom and encouragement to every session.🩵

Megan, who works in childcare and recently graduated from Bridgewater State University, matches that energy with her strength and determination.

Together, these two lift heavy, train hard, and prove that consistency, friendship, and laughter make fitness even better! 🩵✨

✨Members in the Spotlight: Beth & Megan✨

You can always count on these two to bring the laughs and the energy every Thursday at 6 pm! 💪 Whether they’re the only ones in class or surrounded by the crew, they light up the studio every time they walk in!

Beth comes straight from Boston after work and is always ready to crush a workout while sharing advice and lending a listening ear. As a mom and grandmother, she brings so much wisdom and encouragement to every session.🩵

Megan, who works in childcare and recently graduated from Bridgewater State University, matches that energy with her strength and determination.

Together, these two lift heavy, train hard, and prove that consistency, friendship, and laughter make fitness even better! 🩵✨

✨Thirsty Thursday✨

This one’s scary good!!🎃👻 Our “Reese’s Cup” protein shake gives you that Halloween treat flavor without the crash. Perfect post-workout fuel to satisfy your sweet tooth and your muscles! 🩵💪

✨Thirsty Thursday✨

This one’s scary good!!🎃👻 Our “Reese’s Cup” protein shake gives you that Halloween treat flavor without the crash. Perfect post-workout fuel to satisfy your sweet tooth and your muscles! 🩵💪

✨Wellness Wednesday✨

Let’s talk Vitamin A!✨ It is a fat-soluble vitamin that supports growth, vision, and skin health!👁️📈🩵💪

Most people get enough through food, but those with conditions like Crohn’s or Celiac may need supplements.

⚠️Always talk to your doctor before adding any supplements!!⚠️

✨Wellness Wednesday✨

Let’s talk Vitamin A!✨ It is a fat-soluble vitamin that supports growth, vision, and skin health!👁️📈🩵💪

Most people get enough through food, but those with conditions like Crohn’s or Celiac may need supplements.

⚠️Always talk to your doctor before adding any supplements!!⚠️

✨Trainer Tip Tuesday with Nikki!✨

Ever wonder what your BMR (Basal Metabolic Rate) really means? Nikki breaks it down using the InBody 570, explaining how your body burns calories at rest and why knowing your number helps tailor your nutrition and fitness goals. 🩵💪

✨Trainer Tip Tuesday with Nikki!✨

Ever wonder what your BMR (Basal Metabolic Rate) really means? Nikki breaks it down using the InBody 570, explaining how your body burns calories at rest and why knowing your number helps tailor your nutrition and fitness goals. 🩵💪

✨Members in the Spotlight✨

Jeanne & Liz met right here at East Coast Women’s Fitness on Liz’s very first day of class— and instantly bonded over both moving here from Long Island!
What started as casual chats turned into daily workouts, walks, and accountability check-ins. Now they’ve even recruited some girlfriends to join the ECWF community too! 💪👯‍♀️

Proof that fitness and friendship go hand in hand here at ECWF! 🩵💪

✨Members in the Spotlight✨

Jeanne & Liz met right here at East Coast Women’s Fitness on Liz’s very first day of class— and instantly bonded over both moving here from Long Island!
What started as casual chats turned into daily workouts, walks, and accountability check-ins. Now they’ve even recruited some girlfriends to join the ECWF community too! 💪👯‍♀️

Proof that fitness and friendship go hand in hand here at ECWF! 🩵💪

✨🍋Thirsty Thursday 🍋✨

Warm up this cold season with a mug of comfort! Try this simple Honey Lemon Ginger Elixir — packed with vitamin C and natural antioxidants.💛

✨🍋Thirsty Thursday 🍋✨

Warm up this cold season with a mug of comfort! Try this simple Honey Lemon Ginger Elixir — packed with vitamin C and natural antioxidants.💛

✨Trainer Tip Tuesday with Trish!✨

Looking for a quick and easy way to boost your protein? 🥄 Trish recommends mixing your favorite protein powder right into plain Greek yogurt!

✨ It’s a simple swap that adds flavor and an extra 20–30g of protein depending on your powder. Perfect for breakfast, post-workout, or a mid-day snack to keep you full and fueled.

🫐 Try topping it with berries, nuts, or a drizzle of honey for a balanced, delicious combo!🩵💪

✨Trainer Tip Tuesday with Trish!✨

Looking for a quick and easy way to boost your protein? 🥄 Trish recommends mixing your favorite protein powder right into plain Greek yogurt!

✨ It’s a simple swap that adds flavor and an extra 20–30g of protein depending on your powder. Perfect for breakfast, post-workout, or a mid-day snack to keep you full and fueled.

🫐 Try topping it with berries, nuts, or a drizzle of honey for a balanced, delicious combo!🩵💪

🍬🎃 Trainer Tip Tuesday with Jill👻💪 Halloween candy is everywhere this time of year, and no — these swaps aren’t the healthiest thing in the world… but they are a better choice because they’re lower in artificial dyes, made with simpler ingredients, and often have less sugar. ✨
Brands like YumEarth and others let you enjoy the fun of candy without some of the extra “scary” stuff hiding in traditional treats. 🕸️
It’s about making small, realistic changes — so you can still treat yourself while feeling good about what you’re eating. 🧡
👉 Would you try these swaps?

🍬🎃 Trainer Tip Tuesday with Jill👻💪 Halloween candy is everywhere this time of year, and no — these swaps aren’t the healthiest thing in the world… but they are a better choice because they’re lower in artificial dyes, made with simpler ingredients, and often have less sugar. ✨
Brands like YumEarth and others let you enjoy the fun of candy without some of the extra “scary” stuff hiding in traditional treats. 🕸️
It’s about making small, realistic changes — so you can still treat yourself while feeling good about what you’re eating. 🧡
👉 Would you try these swaps?

✨Trainer Tip Tuesday with Trish!✨

Prioritize your sleep — aim for 7-9 hours each night!! Quality rest reduces cravings, balances stress hormones, and keeps you performing your best! Try going to bed at the same time, keeping your room cool and dark, and limiting screens before bed! 💤😴

✨Trainer Tip Tuesday with Trish!✨

Prioritize your sleep — aim for 7-9 hours each night!! Quality rest reduces cravings, balances stress hormones, and keeps you performing your best! Try going to bed at the same time, keeping your room cool and dark, and limiting screens before bed! 💤😴

✨🌙 Mommy & Me Astrology Night 🌙✨

Join us for a magical evening! ✨ Get your own mini birth chart reading and learn about what’s impacting your life right now. 💫

Surrounded by other moms, you’ll share space, learn, and leave feeling aligned and empowered. 💕 Get in touch with Meghan after for deeper, personalized readings.

📅 Tuesday, October 21st at 6 PM

📍 99 Front St Scituate, MA

Spots are limited—don’t miss this! 🌌✨

✨🌙 Mommy & Me Astrology Night 🌙✨

Join us for a magical evening! ✨ Get your own mini birth chart reading and learn about what’s impacting your life right now. 💫

Surrounded by other moms, you’ll share space, learn, and leave feeling aligned and empowered. 💕 Get in touch with Meghan after for deeper, personalized readings.

📅 Tuesday, October 21st at 6 PM

📍 99 Front St Scituate, MA

Spots are limited—don’t miss this! 🌌✨

✨ Thirsty Thursday ✨

🎃 Fall in a cup, but make it protein-packed! ☕️💪

This Pumpkin Spice Protein Coffee is the perfect blend of cozy flavors and energy boost—without the sugar crash. 🍂✨

Creamy, sweet, and spiced just right, it’s like your favorite fall latte got a fitness upgrade. Who’s ready to sip this all season long? 🤎

✨ Thirsty Thursday ✨

🎃 Fall in a cup, but make it protein-packed! ☕️💪

This Pumpkin Spice Protein Coffee is the perfect blend of cozy flavors and energy boost—without the sugar crash. 🍂✨

Creamy, sweet, and spiced just right, it’s like your favorite fall latte got a fitness upgrade. Who’s ready to sip this all season long? 🤎

✨Trainer Tip Tuesday with Sarah!✨

Today Sarah’s breaking down the proper deadlift form🔑.

👉 Keep your back flat, core tight, and drive through your heels.

👉 Hinge at your hips, not your lower back.

👉 Control the weight both up and down.

Deadlifts are one of the best moves for building strength, power, and stability when done correctly. ✔️

👀 Watch closely and try these cues next time you deadlift!

✨Trainer Tip Tuesday with Sarah!✨

Today Sarah’s breaking down the proper deadlift form🔑.

👉 Keep your back flat, core tight, and drive through your heels.

👉 Hinge at your hips, not your lower back.

👉 Control the weight both up and down.

Deadlifts are one of the best moves for building strength, power, and stability when done correctly. ✔️

👀 Watch closely and try these cues next time you deadlift!

✨Member in the Spotlight: Elaine✨

Elaine just crushed her 100th workout of the year! 💪 She’s been with us for a while now, always lifting heavy and showing up determined! A powerhouse inside and outside of the gym, not only does she work hard as a real estate agent, but she is also a proud grandmother! Elaines smile and energy is contagious in the studio, and we are so proud to celebrate her!😁🩵💪

📸Want to be featured next? Send us a photo of you out and about being active – we love spotlighting our strong, amazing members!📸💪🩵✨

✨Member in the Spotlight: Elaine✨

Elaine just crushed her 100th workout of the year! 💪 She’s been with us for a while now, always lifting heavy and showing up determined! A powerhouse inside and outside of the gym, not only does she work hard as a real estate agent, but she is also a proud grandmother! Elaines smile and energy is contagious in the studio, and we are so proud to celebrate her!😁🩵💪

📸Want to be featured next? Send us a photo of you out and about being active – we love spotlighting our strong, amazing members!📸💪🩵✨

✨Trainer Tip Tuesday with Mel!✨
The right workout shoes make all the difference! 👟Need help finding your perfect fit? Stop next door to the Run House on Front St. to get sized and set up for success! 🩵💪 (ECWF Clients get a discount @the_run_house)

✨Trainer Tip Tuesday with Mel!✨
The right workout shoes make all the difference! 👟Need help finding your perfect fit? Stop next door to the Run House on Front St. to get sized and set up for success! 🩵💪 (ECWF Clients get a discount @the_run_house)

🌟 Members in the Spotlight Saturday 🌟

Meet some of the amazing women who make our community so special 💙💪

✨ Trish AKA Tricky Trish – Our head trainer who brings the perfect mix of challenge and fun to every session.
✨ Laurie Marsh – She never shies away from a cardio challenge and inspires us all to push harder.
✨ Pam – Always working hard while bringing the sunshine. Her positive energy lights up the studio!
✨ Robin – Born and raised right here in Scituate! She transformed for her wedding and continues to keep the weight off, showing us all what lasting success looks like.

These incredible women ranging ages 30-72, remind us every day that fitness is about strength, commitment, and support at every stage of life. ✨🩵💪

🌟 Members in the Spotlight Saturday 🌟

Meet some of the amazing women who make our community so special 💙💪

✨ Trish AKA Tricky Trish – Our head trainer who brings the perfect mix of challenge and fun to every session.
✨ Laurie Marsh – She never shies away from a cardio challenge and inspires us all to push harder.
✨ Pam – Always working hard while bringing the sunshine. Her positive energy lights up the studio!
✨ Robin – Born and raised right here in Scituate! She transformed for her wedding and continues to keep the weight off, showing us all what lasting success looks like.

These incredible women ranging ages 30-72, remind us every day that fitness is about strength, commitment, and support at every stage of life. ✨🩵💪

🥂Thirsty Thursday🥂
Cove Soda Mocktail/Cocktail🥤
Ingredients:
✨Cove Soda Any Flavor (or seltzer, poppi, etc.)
✨Fruit of Choice (I used Blueberries and Cherries)
✨Joyride Gummies (Optional)
✨1 oz Vodka or Tequila (Optional)
✨Splash of Lime Juice (Optional)

Try it out and don’t forget to share & tag us so we can see your creations!! 🍒🍹🩵💪

*Cove contains Erythritol*

🥂Thirsty Thursday🥂
Cove Soda Mocktail/Cocktail🥤
Ingredients:
✨Cove Soda Any Flavor (or seltzer, poppi, etc.)
✨Fruit of Choice (I used Blueberries and Cherries)
✨Joyride Gummies (Optional)
✨1 oz Vodka or Tequila (Optional)
✨Splash of Lime Juice (Optional)

Try it out and don’t forget to share & tag us so we can see your creations!! 🍒🍹🩵💪

*Cove contains Erythritol*

First EC Mommy & Me event! 🩵

KidzCave at Scituate Salt Cave 🐚🏖️

First come first serve! Use the link below ⬇️ to book!

https://app.acuityscheduling.com/schedule/ae190512/?appointmentTypeIds[]=82969770

(DM if you have more than 2 kiddos)

First EC Mommy & Me event! 🩵

KidzCave at Scituate Salt Cave 🐚🏖️

First come first serve! Use the link below ⬇️ to book!

https://app.acuityscheduling.com/schedule/ae190512/?appointmentTypeIds[]=82969770

(DM if you have more than 2 kiddos)

✨Trainer Tip Tuesday with Nikki✨

This week, Nikki’s sharing why she loves the InBody 570! The InBody 570 is one of the best tools to understand what makes up your weight💪🩵

✨Visceral fat impacts your health in more ways than you can imagine. The InBody 570 reveals what’s going on inside, empowering you to focus on what truly matters, your well being. As a woman it’s important to know your numbers at ANY age! 🩵🩵

Inbody 570 $25 for Non-Members💸 #ecwf #eastcoastwomensfitness #scituateharbor

✨Trainer Tip Tuesday with Nikki✨

This week, Nikki’s sharing why she loves the InBody 570! The InBody 570 is one of the best tools to understand what makes up your weight💪🩵

✨Visceral fat impacts your health in more ways than you can imagine. The InBody 570 reveals what’s going on inside, empowering you to focus on what truly matters, your well being. As a woman it’s important to know your numbers at ANY age! 🩵🩵

Inbody 570 $25 for Non-Members💸 #ecwf #eastcoastwomensfitness #scituateharbor

✨Member in the Spotlight✨
Meet Jackie! 💪 She’s been a long time member of ECWF and is in the studio 3x a week staying strong and consistent. Outside the gym, she’s a full-time working mom of 4 and a lacrosse coach! She just crushed a hike at The Grand Canyon, proving she can do it all! We’re so inspired by her energy and commitment! 💪🩵

✨Member in the Spotlight✨
Meet Jackie! 💪 She’s been a long time member of ECWF and is in the studio 3x a week staying strong and consistent. Outside the gym, she’s a full-time working mom of 4 and a lacrosse coach! She just crushed a hike at The Grand Canyon, proving she can do it all! We’re so inspired by her energy and commitment! 💪🩵

SO excited about this 🩵💪🏼 becoming a mom inspired this fun community based idea & I can’t wait to meet you all!

Text 7813780267
Email ecwf@eastcoastwomensfitness.net to learn more!

SO excited about this 🩵💪🏼 becoming a mom inspired this fun community based idea & I can’t wait to meet you all!

Text 7813780267
Email ecwf@eastcoastwomensfitness.net to learn more!

Hear it straight from one of our amazing clients, why she loves being a part of East Coast Women’s Fitness! 💪🏼💖 #strongertogether #scituateharbor #realwomenrealresults

Hear it straight from one of our amazing clients, why she loves being a part of East Coast Women’s Fitness! 💪🏼💖 #strongertogether #scituateharbor #realwomenrealresults

🐥🩵 INCREDIBLE WEEKEND in Scituate Harbor! Successful first annual DuckDrop hosted by @scituateharbor @scituateharborma followed by lots of laughs & community at ECWF 💪🏼 for Heritage Day Weekend 2025 🦞 @scituatechamberofcommerce

Love what you do & you’ll never work a day in your life 😎 ….and make it by the sea

🐥🩵 INCREDIBLE WEEKEND in Scituate Harbor! Successful first annual DuckDrop hosted by @scituateharbor @scituateharborma followed by lots of laughs & community at ECWF 💪🏼 for Heritage Day Weekend 2025 🦞 @scituatechamberofcommerce

Love what you do & you’ll never work a day in your life 😎 ….and make it by the sea

Whether you’re juggling a stressful schedule, running around after little ones or just feeling a bit stiff- your body deserves some extra love!

Stretching can also help reduce hormones such as cortisol and help activate the parasympathetic nervous system- your body’s “rest and digest” response

#healthandwellness #stretching

Whether you’re juggling a stressful schedule, running around after little ones or just feeling a bit stiff- your body deserves some extra love!

Stretching can also help reduce hormones such as cortisol and help activate the parasympathetic nervous system- your body’s “rest and digest” response

#healthandwellness #stretching

Perfect weather for our Run Club 🏃‍♀️this morning 💪🏼 great way to start the day!!

Perfect weather for our Run Club 🏃‍♀️this morning 💪🏼 great way to start the day!!

Happy 4th of July! 🇺🇸
shoutout to our 6 am crew for bringing the ENERGY yesterday burpee or dance ?! 💃🕺

Happy 4th of July! 🇺🇸
shoutout to our 6 am crew for bringing the ENERGY yesterday burpee or dance ?! 💃🕺

Growth at our gym goes beyond the workouts — we’re always bringing in new ways to care for our minds, bodies, and spirits.

This Sunday, we had the amazing team from @mindbodyspiritualconnections guide us through a sound bowl class that left us feeling grounded, relaxed, and recharged. The soothing vibrations, calm energy, and intentional stillness were just what we needed.

We love hosting different events like this often, so keep your eyes peeled… more to come! 💙💪

Growth at our gym goes beyond the workouts — we’re always bringing in new ways to care for our minds, bodies, and spirits.

This Sunday, we had the amazing team from @mindbodyspiritualconnections guide us through a sound bowl class that left us feeling grounded, relaxed, and recharged. The soothing vibrations, calm energy, and intentional stillness were just what we needed.

We love hosting different events like this often, so keep your eyes peeled… more to come! 💙💪

Another peaceful and insightful Seminar Sunday with Sarah ☀️

Another peaceful and insightful Seminar Sunday with Sarah ☀️

Join our Summer Accountability Challenge TODAY 🩵💪🏼

Set your goals ✅
Track your progress with the InBody 570 📋
Buddy system 👯‍♀️

First session FREE!
Call or text to book today 7813780267
Ecwf@eastcoastwomensfitness.net

Join our Summer Accountability Challenge TODAY 🩵💪🏼

Set your goals ✅
Track your progress with the InBody 570 📋
Buddy system 👯‍♀️

First session FREE!
Call or text to book today 7813780267
Ecwf@eastcoastwomensfitness.net

First Session Free 💪🏼 reserve your spot now for our Strong Summer Accountability Challenge!

Includes:
⭐️Inbody 570 Body Composition Scale Assessments
⭐️Over 100 hundred recipes
⭐️Tips & tools for the summer
⭐️55 minute in studio workouts
⭐️Nutrition Support
⭐️Stretching Seminars
⭐️Scheduling App

First Session Free 💪🏼 reserve your spot now for our Strong Summer Accountability Challenge!

Includes:
⭐️Inbody 570 Body Composition Scale Assessments
⭐️Over 100 hundred recipes
⭐️Tips & tools for the summer
⭐️55 minute in studio workouts
⭐️Nutrition Support
⭐️Stretching Seminars
⭐️Scheduling App

Celebrating Cristina and her incredible dedication—111 workouts 💪🏼 We’re so proud of your strength and progress. You truly embody mind, body, and soul, and your positivity and kindness inspire us every day. #womensgym #womenwholift #scituateharbor #scituatema #111workouts #nutrition

Celebrating Cristina and her incredible dedication—111 workouts 💪🏼 We’re so proud of your strength and progress. You truly embody mind, body, and soul, and your positivity and kindness inspire us every day. #womensgym #womenwholift #scituateharbor #scituatema #111workouts #nutrition

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Tag us on Instagram! #ECWFRECIPES

©2024 by East Coast Womens Fitness.

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