Empower Your Body

Transform Your
Life

Meet Laurie

Laurie is a certified personal trainer, nutritionist, wellness and growth coach who has been helping individuals redefine strength, wellness, and confidence since 2005. As a wife, mother of four boys, and dog mom, she understands the demands of a busy life and the importance of sustainable fitness.

With over two decades of experience, Laurie specializes in mobility, functional strength, and longevity, empowering clients to move better, feel stronger, and build a body that supports their lifestyle. Having rehabbed her own body from injury, surgery, an eating disorder, multiple pregnancies and childbirth, she brings not only expertise but also deep empathy and firsthand experience to her coaching.

Whether you’re looking to improve flexibility, regain strength, or boost confidence, she provides expert guidance tailored to your unique needs. Through her coaching, content, and personalized training programs, Laurie is committed to helping you embrace a healthier, stronger future—one movement at a time.

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About us

Work With Me

Macro Mastery Session

30 minutes

Unlock your nutrition potential with a Personalized Macro Consultation

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Breakthrough Session - Initial Consultation Call

30 minutes

This is your chance to get personalized advice and we will see if we are a good fit to work together!

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In Person Training Session 2x Week - 1hr

Meet me at The Pump Republic for an amazing sweat session!

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In Person Training Session 3x Week - 1hr

Meet me at The Pump Republic for an amazing sweat session!

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Elite Online Coaching

Monthly

Get personalized coaching anytime, anywhere with my monthly online training subscription.

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Wellness Wing Woman

1hr 30min

Stepping outside of your comfort zone can feel intimidating - whether it's walking into a hot yoga class, trying a new sport or navigating a restaurant menu to make healthy choices, I can help!

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Success Stories

Featured Designers

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The Better It Gets, The Better it Gets.

Wasn’t feeling it. Fighting a cold, too much in my head, and honestly just thought I’d go through the motions.

But I showed up anyway.
Started counting plates… realized I was 10lbs away from a personal best.
Added the weight. Hit the PR.
Sometimes the best days are the ones you almost skipped.
Show up for yourself.

#StrongNotSkinny #WomenWhoLift #StrengthTraining #LiftHeavy #PRDay #BetOnYourself #LevelUp #ProgressNotPerfection #KeepGoing #MindOverMatter

This is what 5 pounds of fat vs. 5 pounds of muscle looks like.

Same weight. Completely different shape, density, and impact on your body.

This is why I coach body recomposition—not just weight loss.
Because the goal isn’t to be smaller… it’s to be stronger, leaner, more energized, and more you.

So if the scale isn’t moving much but:
• You feel tighter
• Your clothes fit better
• You’re lifting heavier
• You have more energy

That’s not a plateau.
That’s progress.

Let the mirror and how you feel be your guide—not just the scale.

#BodyRecomposition #MuscleVsFat #StrongAndWell #WomenOver40 #ProgressLooksDifferent #WellnessBeyondTheScale

You don’t need to feel motivated every day.
You just need to remember the decision you already made.

You decided to go all in on your body.
On your health.
On building something that’s yours.

So even when it feels hard—especially when it feels hard—
Commit again.
And again.
And again.

Decide. Commit. Repeat.
That’s how we build the life we actually want.

Something shifts when you decide to go all in on yourself.

Not halfway. Not “when the timing’s better.” Not “once things settle down.”

Just… in. Fully.

That decision changed everything for me—how I show up in my business, how I treat my body, how I move through challenges (like injuring my elbow and adjusting my training instead of stopping altogether).

I don’t have a six-pack, but I’ve never felt more in tune with my strength—physically and mentally.

This isn’t about perfection. It’s about backing yourself so fully that growth becomes non-negotiable.

Proof that progress—real, meaningful, lasting progress—isn’t reserved for a certain age or stage. It starts the moment you choose yourself.

If you’ve been on the edge of that decision, this is your sign. I see you. I’ve been you. And I’m here when you’re ready.

#AllInOnYou #StrongNotPerfect #WomenOver40 #WellnessJourney #PersonalGrowth #FitnessAfter40 #MindsetMatters #SustainableStrength #ProgressOverPerfection #StrongAndWell

Want 26g of protein before you’ve even dealt with your kids, your inbox, or your bra?
Protein coffee. It’s the hack you didn’t know you needed.

Tastes like a treat. Fuels your day. Makes mornings feel a little more manageable.
Let me know if you give it a try!

#proteincoffee #momfuel #highproteinbreakfast #fitover40 #strongstart #wellnessover40 #coffeehack #strongandwellmethod

There’s been this quiet pull lately…
to second-guess myself.
To play smaller.
To question if I’m really ready for the next level.

It would be easy to let that doubt win.
But that’s not who I am anymore.
That’s not who we are anymore.

We’re not doing that anymore.

We’re not shrinking to fit places we’ve outgrown.
We’re not asking for permission to take up space we’ve earned.
We’re not doubting the work, the heart, the growth that got us here.

You don’t have to wait to feel “ready.”
You already are.

Move like it.
Decide like it.
Own it.

#WereNotDoingThatAnymore
#StrongAndWell
#ConfidenceInMotion
#WomenWhoRise
#ThisIsTheWork
#modewear

Calling all local moms!

If you’ve been thinking, “I need to do something for ME,” this is it.

I’m running a 6-week outdoor bootcamp for women — and it’s designed to help you feel strong, energized, and confident again (she’s in there, I promise!).
We meet twice a week outside — fresh air, good vibes, and a group of women showing up for themselves.

Spots are limited and it always fills up fast — drop a comment or DM me for details! Flyer below with all the info.

Start date: May 27
6 weeks
Tuesdays and Thursdays at 10am and 6pm

Let’s make this your Strong Start. You in?

She almost backed out… but look at her now.

This client nearly quit before she started. Nerves. Doubt. That little voice saying, “Maybe this isn’t the right time…”

But she showed up anyway.
And now?
“I’m showing up for my workouts without hesitation, and feeling pumped to get moving!”

Sometimes the biggest win is just starting.
And this?
This is only the beginning.

Ready to stop starting over? DM me STRONG and let’s do this together.

I’ve spent a lot of time visualizing this—driving from client to client, in the car I once dreamed of, doing the work I was born to do. And now? The vision is real. The car is mine. And the clients? They’re thriving. Seeing incredible results. Changing their lives. This is what happens when you lead with purpose, stay consistent, and never stop believing in what’s possible.

#VisionToReality #WellnessWithPurpose #WomenWhoLead #ClientWins #StrongAndWell #Over40AndThriving

5 Habits That Changed Everything for Me After 40
1. Morning movement (even just a walk)
2. Drinking water before coffee
3. Prioritizing protein with every meal
4. Strength training consistently
5. Making sleep + stress management a priority

These shifts helped me lose weight, build strength, and feel more like me again.
It’s not about doing it all — it’s about doing what matters.

Which one are you working on right now? Drop it below!

#fitover40 #strongwomenover40 #over40wellness #healthyhabits #wellnessjourney #strongandwell #midlifefitness #womenshealth #thisis40 #40plusfitness #wellnesscoach #holistichealth

When I need 35g of protein and under 450 calories per meal to lose body fat…
Here are 5 meals I eat on repeat (with macros):
1. Grilled Chicken (120g), Roasted Veggies & 1/3 cup Quinoa
Protein: 37g | Carbs: 30g | Fat: 12g | Calories: ~440
2. Egg White Omelet (6 whites) with Spinach, Mushrooms & Low-Fat Cheese
Protein: 36g | Carbs: 6g | Fat: 10g | Calories: ~400
3. Non-Fat Greek Yogurt (¾ cup), Berries, Chia Seeds & Scoop of Protein Powder
Protein: 38g | Carbs: 22g | Fat: 9g | Calories: ~430
4. Shrimp Stir-Fry (120g shrimp) with Cauliflower Rice & Mixed Veggies
Protein: 35g | Carbs: 18g | Fat: 11g | Calories: ~420
5. Ground Turkey Lettuce Wraps (100g 93% lean), Avocado & Cucumber Slices
Protein: 35g | Carbs: 10g | Fat: 14g | Calories: ~440

These meals keep me full, fueled, and focused—without the extra calories.

Save this for your next meal prep day!

#ProteinMeals #MacrosMatter #FatLossFuel #EatForResults #StrongAndWell

We don’t forget this time.
Not who we are.
Not what we need.
Not how damn good it feels to come home to ourselves.

We’ve spent years putting others first, second-guessing our worth, and calling burnout “normal.”

But not this time.

This time, we remember:
• Our body is not the enemy.
• Our needs are not too much.
• Our joy matters.

We don’t forget that we deserve to feel good — in our skin, in our choices, in our life.

Because here’s the truth: it feels good to feel good.
To move with strength. To rest without guilt. To eat without shame.
To live like we matter — because we do.

This is the season of full ownership.
This time, we remember on purpose.

This is the mantra I come back to when I need a reminder — a soft nudge that I get to take up space, feel good, and lead my life from strength.

We don’t forget this time.

If this hit home, ❤️ and tag someone in the comments to remind them— we don’t forget this time.

#WeDontForgetThisTime
#StrongAndWell
#WomenOver40
#StrengthBeyond40
#MidlifeWellness
#RewriteYourStory
#FeelGoodToFeelGood
#EmpoweredNotExhausted
#LiveOnPurpose

We don’t skip glute day over here.
Upper body’s still off-limits (elbow recovery life)…
So we’re doubling down on the glutes — and cable day did not disappoint.

These moves target both upper + lower glutes, perfect for building strength, shape, and confidence after 40.

Save it. Use it. Feel it tomorrow.

#GlutesAfter40 #WomenWhoLift #CableWorkout #BootyWorkout #FitOver40 #StrongAndWell #BeHerNow #InjuryRecovery #RealLifeFitness #WomensStrength

Still think weight loss after 40 is just about eating less and moving more?

That advice might have worked in your 20s… but if it’s not working now, you’re not the problem.

Hormones shift.
Muscle mass declines.
Stress hits harder.
And your metabolism needs a different kind of support.

It’s not about doing more.
It’s about doing what actually works.

That’s exactly what my Strong and Well Method ladies are doing today.

They’re not chasing perfection—they’re meal prepping with intention, fueling their bodies, and setting the tone for a strong, sustainable week ahead.

Because when you’re over 40, it’s not just about food and workouts—it’s about strategy, support, and mindset.

This week, I’m breaking down what really works (and what doesn’t).

Drop a “YES” if you’re ready to stop spinning your wheels and finally feel like yourself again.

Your weekends don’t have to derail your progress.
You don’t need to be perfect—you just need to be intentional.

Whether you’re running from lacrosse evaluations to a hockey tournament (like me today) or just juggling real life, you can stay aligned with your goals.

Here are a few simple things to focus on:
1. Start your day with protein
2. Move your body—even if it’s just a walk between activities
3. Stay hydrated
4. Give yourself grace, not guilt

Weekend wellness isn’t about restriction—it’s about awareness.
Make one small choice today that supports the version of you you’re becoming.

#StrongWomenOver40
#WellnessOver40
#FitOver40
#HealthyNotPerfect
#RealLifeWellness
#SustainableHealth
#BusyMomLife
#ProgressNotPerfection
#WeekendWellness
#MindfulLiving

Writing has been my constant—my safe space in seasons of change and my canvas for what’s next. It’s where I’ve processed, reflected, and dared to dream. Some days, the words pour out effortlessly, filling the pages with clarity and direction. Other days, they come slowly, revealing truths I didn’t even realize I was holding. And then there are moments when I read back old entries and don’t even remember writing them—but I know they came from a part of me that needed to be heard.

Each word, each thought, each reflection is a piece of my journey. A record of where I’ve been, a map of where I’m going. The pages don’t just hold my thoughts—they hold my evolution, my resilience, my growth. And as I continue writing, I can feel something building—something bigger than I ever imagined. I don’t know exactly where this path leads, but I know it’s incredible.

XO, LB
#WritingMyWay #WordsThatGrow #PagesOfPossibility

They tried to break her. Life knocked her down. But she refused to stay there.

Every scar, every setback, every moment of pain—she turned it all into power.

This is what it looks like when a woman rebuilds herself into the unstoppable force she was always meant to be.

#Unbreakable #StrongerThanEver #WomenWhoRise #RebuildAndRise #OwnYourPower

Stronger core, better everything! ⚡️ These 4 exercises are non-negotiable for building deep core strength, stability, and control—no endless crunches needed!

🔥 Bird Dog – Core activation + balance
🔥 Dead Bug – Bulletproof your midsection
🔥 Dumbbell Pull-Through (Beginner & Advanced) – Anti-rotation power
🔥 Single-Arm KB Hold – Unilateral core strength

Want a core that works with you, not against you? Don’t skip these! 💪 #CoreStrength #WomenOver40Fitness #StrongAndWell

The secret to real strength? It’s not just lifting heavier—it’s feeling every rep. 🔥🧠💪”

When you focus on mind-muscle connection, you’re not just going through the motions—you’re maximizing every movement, recruiting the right muscles, and building strength with intention.

It’s not about more reps. It’s not about rushing. It’s about control, activation, and making every rep count.

Slow it down. Feel the burn. Own the movement. That’s where the magic happens.

#MindMuscleConnection #TrainWithIntent #StrongerEveryRep #FeelTheBurn #StrengthOverSpeed

What they’re not telling you…

Real change starts the moment you decide it will.

Just over two weeks ago, I dislocated my elbow and fractured a bone. Pretty crazy, right? But from the moment I fell, my mindset wasn’t “this is going to take forever.” It was “I’m going to heal faster than I can imagine.”

And I haven’t let go of that belief once.

The most powerful thing you can do—whether you’re healing from an injury, starting your fitness journey, or making a life change—is decide.

Decide you’re going to heal.
Decide you’re going to get stronger.
Decide to show up for yourself every single day.

Your body listens to what your mind believes. So believe in your ability to come back stronger.

Am I back to where I was? No.

Am I was further along in the healing process than anyone anticipated? Without a doubt.

Do I believe I’m coming back stronger than ever?
That’s a Strong Fuck Yes!

#WhatTheyDontTellYou #HealingMindset #DecideAndDo #StrongerThanBefore #KeepMoving

Today, I want to celebrate not just strong women, but the incredible entrepreneurs, mentors, coaches, and family who have helped me believe in myself, step into my potential, and build something bigger than I ever imagined.

💡 The women who led by example.
💡 The women who reminded me that I was capable, even when I doubted myself.
💡 The women who built businesses, broke barriers, and showed me that success isn’t just about what we achieve—but how we empower others along the way.

To every woman who has poured belief, knowledge, and encouragement into me—thank you.

To my Mom, my Sisters, my Bestie, my incredible Aunties and my Nanny—your love, wisdom, and strength have shaped me in ways I can never fully express. Your presence is felt in every step I take, and I am endlessly grateful for the foundation you built for me.

Because of all of you, I stand here today, not just as a trainer or coach, but as a woman building a movement of strength, wellness, and confidence for women over 40.

✨ If you have a woman who has inspired, mentored, or lifted you up—tag her below and let her know how much she means to you. Let’s fill this space with gratitude and celebration! 💜

#InternationalWomensDay #WomenSupportingWomen #StrongWomenOver40 #WomenWhoLift #EmpoweredWomen #FemaleEntrepreneurs #Gratitude #WellnessBeyond40 #HonoringOurRoots #LegacyOfStrength #StrongWomenStrongWorld

I used to think I had to work out harder, eat less, and push through exhaustion to see results. But the more I did that, the more frustrated I became—because nothing seemed to work long-term.

Maybe you’ve felt the same? You’ve tried everything… but your body doesn’t respond the way it used to. The workouts that once worked now leave you feeling stiff and drained. The diets? Unsustainable. And despite all the effort, you don’t feel stronger, just more frustrated.

I get it, because I was there too.

At 40, I realized that what worked in my 20s and 30s wasn’t serving me anymore. I needed a smarter approach—one that actually supported my body instead of fighting against it. And that’s when everything changed.

✨ I stopped obsessing over the scale and started focusing on building strength.
✨ I let go of the all-or-nothing mentality and learned how to train and eat in a way that works for my body.
✨ I finally felt strong, confident, and in control of my health—without burnout or guilt.

And this is exactly what I help women over 40 do inside The Strong & Well Method.

Because you don’t need another quick fix. You need a sustainable plan that works with your body, not against it. One that helps you gain strength, lose stubborn weight, and feel amazing in your skin—without restriction or endless cardio.

Are you ready to feel strong and well again? Drop a 💪 in the comments or DM me “STRONG” if you want to chat about your goals!

Still guessing your macros? Girl, stop that. 🙅‍♀️✨

In just 30 minutes, I’ll break it down so you actually get it—no more confusion, no more second-guessing. Just a solid plan that works.

And guess what? It’s only $29. No brainer. 🔥

Head to my website and let’s get your nutrition on point! ⬇️

Www.lblomenda.com
#MasterYourMacros #NoMoreGuessing #EatSmart #NutritionMadeEasy #WomenWhoLift

Are you interested in your goals, or are you committed to them?

Interest shows up when it’s easy. Commitment shows up no matter what.

If you want real results, excuses can’t be an option. Choose commitment. Choose growth. Choose YOU.

Also, I really miss my tattoo!!

#NoExcuses #CommitToYourself #ResultsOverExcuses #WomenOver40 #StrongAndWell

Last week, I had a few moments of frustration—focusing on what I couldn’t do, feeling the limits, letting the setback sink in. But this week? The show must go on. 💥

Because we don’t forget this time. We left doubt in 2024. A dislocated elbow won’t break my momentum. I’m shifting my focus to what I can do, moving with intention, and proving that challenges don’t define me—how I respond does.

Your mindset shapes your progress. So, are you letting obstacles stop you, or are you finding ways to push forward? Let’s go. 🔥 #TheShowMustGoOn #MindsetShift #YouVsYou

Short on Time? Get Moving in Just 10 Minutes! ⏳💪

No excuses—just results! Try this quick, full-body workout when you’re short on time but still want to break a sweat:

🔥 30 seconds – Jump Squats
🔥 30 seconds – Push-Ups
🔥 30 seconds – Mountain Climbers
🔥 30 seconds – Plank Hold
🔥 30 seconds – High Knees
🔥 30 seconds – Lunges
🔥 30 seconds – Bicycle Crunches
🔥 30 seconds – Burpees
🔥 30 seconds – Glute Bridges
🔥 30 seconds – Cool Down Stretch

💥 Repeat twice if you have extra time!

No equipment needed—just your body and determination! Who’s trying this today? 🙌 #QuickWorkout #NoExcuses #10MinuteBurn

3 Fridge Staples for Lazy Days (or When I Only Have One Arm to Function!)

Some days, cooking feels like too much effort—whether I’m feeling lazy or, you know, dealing with an elbow that doesn’t want to cooperate. That’s why I always keep these fridge staples on hand for quick, balanced meals:

1️⃣ Rice, Sweet Potatoes, or Regular Potatoes – Pre-cooked or roasted so I can just heat and eat. No chopping, no mess, just easy fuel.

2️⃣ Peppers, Spinach, Cucumbers, and Celery – Simple, fresh, and great for adding crunch and nutrients without extra prep.

3️⃣ Ground Chicken, Chicken Breasts, or a Protein Shake – Having a ready-to-go protein source means I don’t have to think too hard about hitting my macros.

Because eating well should be easy—even when you’re down an arm. What’s always in your fridge for those low-effort days? #HealthyEating #EasyMeals #FuelYourBody

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Empower Your Body

Transform Your Life

Meet Laurie

Work With Me

Success Stories

The Better It Gets, The Better it Gets.

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Transform Your
Life