All Posts By

Dana Weaver

Republic Fitness

Breakfast On The Go

By | blog

Jumping up out of bed once the alarm goes off to get to the gym? Trying to get a quick workout in before work? Many times, people will head to the gym early in the AM and then go right to work. For many, the morning is the best time for them to get their workouts in. Early workouts make people feel accomplished, relieves stress of the after-work workout and leaves them feeling energized and ready to seize the day!

One thing people tend to forget is their breakfast! Once you have completed your workout and get to the office, it is important to make sure you are fueling your body. Having a carbohydrate and protein filled meal after your workout is one-hundred percent necessary. Not only will it refuel your body, it will provide you with energy and stop you from overeating during other meals throughout the day.

Two items that can be a staple for your morning “on the road” breakfast, could be a protein bar and a banana or apple. These items take up very little space in your gym bag and can leave you feeling satisfied after a workout. Protein bars come in tons of different varieties and flavors which could help you with any cravings you may have. Eating a fruit source along with the protein bar provides you the carbohydrates your body needs as well as some micronutrients (which are always a huge bonus).

If you’re someone who isn’t hungry after a workout, try drinking a protein shake. Shakes will be much lighter on the stomach. All you need to do is throw the protein powder into a shaker cup the night before and put it in your gym bag. Before you leave the gym, just fill the cup up with some water, shake it up, and you’re ready to go! If you prefer to have a thicker consistency, try adding some almond milk and ice with the protein and blend it up the night before. You can keep it in the freezer until you’re ready to head to the gym. While you are working out, the shake will begin to defrost and will be perfect by the time your workout is complete!

Overnight oats can be made with quick oats and almond milk and placed in the refrigerator overnight. If you want to add some flavor try adding cinnamon, cocoa powder, peanut butter or any of your favorite flavors! Making a PB&J on a bagel is a tasty option as well! You can pretty much make any food you may want to eat for breakfast the night before. Planning ahead the night before will save you time and stress in the AM.


RF 2018

Fit Fest February 18, 19, 20

By | Reps

Warm up with us this winter with our February Fit Fest. Feel free to bring friends and co-workers.

Join us Tuesday, February 18 – Thursday, February 20 as we bring vendors, giveaways, specialty classes, food and happy hours to our clubs. Here’s what you can expect:

  • Yummy breakfast

  • B.GOOD

  • Happy Hours with FitVine Wine

  • Giveaways to Starbucks, Fitness Hub and more

  • Plus, local vendors sampling and selling their goods

Follow us on Instagram for the latest on what you can expect popping up each day, including vendors and giveaways, and we strongly recommend signing up for classes in advance.

Healthy Heart Myzone Challenge

By | What's New

Join us this February for the Myzone Healthy Heart Challenge. The challenge begins February 1 and is a 4-week MEPs–based challenge to help you focus on getting your heart pumping in your workouts this month. During the challenge, you will use a Myzone monitor belt to track your effort in real time. Details below:

  • The challenge runs 2/1-2/29.
  • 4 weeks to receive 1300 MEPS, blue, green, yellow and red zones only!
  • Earn 1300 MEPs in February and be entered to WIN!
  • There will be 4 winners!
  • Winners will be announced on 3/3 by email + social media

Prizes include*:

  • 5- 50 minute Massages (valued at $430)
  • March teamTRAINING Season – 8 sessions (valued at $184)
  • 4 Personal Training sessions (valued at $424)
  • 2020 monthly membership dues on us (April – December)

If you already own a MYZONE belt, you will receive an invite through the MYZONE app on 1/30/20. It’s up to you to accept the invite. You can accept the invite anytime during the challenge and all of your workouts starting February 1 will be recorded, regardless of when you accept the invite.

Self Defense Workshop Feb 15th

By | Reps

When Socially Awkward Becomes Dangerous: How To Take Control of Situations Before They Become Violent

It’s important for all women to know self defense skills and Healthworks Group and Krav Maga Yashir Boston are partnering to bring the entire Boston Community a FREE self-defense class to Healthworks Fitness Center in Back Bay on Saturday, February 15.

Violence occurs along a timeline, and in many cases, it starts and develops out of socially awkward situations, and interactions e.g. somebody may have engaged you in conversation and doesn’t believe that you have the right to end it and leave, or a jealous girlfriend may become convinced that you have an interest in her partner, etc. These are social situations that can be difficult to navigate, without escalating them further, and if not managed successfully, can quickly become violent. Self-entitled individuals will often test our boundaries to see how easily we can be controlled and manipulated and use our refusals and rejections of them – however polite – as an excuse and opportunity to respond aggressively, in order to intimidate us into compliance. Unfortunately, for many women these types of situations have become an all too common social reality.

In this 60-minute workshop with Gershon Ben Keren, these types of situations will be examined and dissected and non-escalatory solutions will be provided, along with a range of appropriate and simple physical responses, depending on how such situations develop.

Gershon Ben Keren has offered free, weekly SEPS Women’s Self Defense classes for those aged 15+ for over 9 years. The program runs out of Krav Maga Yashir Boston (200 Terminal St, Charlestown, MA 02129). For more about the program, visit

Healthworks Back Bay is an all women’s facility. This event is 18+ and advance registration is recommended.


5 Top Apps To Keep You On Track

By | Lifestyle

Hey Siri, what are the best fitness apps to download? Hey Alexa, what’s the best app to help keep me on track with my summer goals? Come on, I know I’m not the only one who’s googled this or asked my device to find me the top option, right? This summer, I’m all about crushing my fitness goals; and if you’re like me, you’ll take all the help you can get – even if it comes from an app. Read More


Free Boston Summer Workouts

By | Workout

After sitting at a desk for 8+hours a day, the last thing I want to do is stay indoors on a beautiful day. Lucky for us Bostonians, the Beantown outdoor fitness scene from June-September is robust with workout options for everyone. Whether you like yoga, HIIT, barre, Crossfit or Zumba – the Boston summer scene has a FREE workout for you! Lace up your trainers, grab a friend and head to one of these scheduled events under the sun. Read More

healthy habits

6 Habits of Healthy, Happy People

By | Lifestyle | No Comments

As a lover of self-help books geared toward health and wellness, I often wonder: what truly makes people happy? Looking around the gym at people working out intensely, what motivates them? Walking by a Newbury Street outdoor restaurant and seeing a person laugh at dinner, what is making them happy? Obviously, happiness can be defined in many ways, but how is it defined by healthy and happy individuals? After doing a bit of digging, I’ve highlighted 6 different trends that seem to be commonly present in the lives of the healthy and happy. Read More