Fitness Friday’s {Melissa Rieke Photography}

Kansas City Newborn Photographer | Melissa Rieke Photography

Fitness Friday


I am so excited for our new blogging schedule!  I have been on a journey to get healthy, heal my bad back (or at least make it stronger), and drop a little weight that the crazy summer and my unhealthy diet allowed me to put on!  My journey started last fall when I decided to sign up for a class at my local gym.  SHRED!  I was so nervous because at the time my back was so bad just regular everyday was hard for me to get thru.  However, with the confidence of my Chiropractor, and his belief in his trainers to modify the movements to help my back, I jumped in! 🙂

After 8 weeks of the SHRED class…adding in the Advocare SPARK drink for energy, and the Advocare Meal Replacement Shakes to replace my oh so healthy Sonic Breakfast Burrito…and the help of my instructor Melissa Pratt, I was able to drop 8lbs…the exciting part though is that I also GAINED 9lbs of muscle, lost 7″ and 10% body fat!  WOW!

So of course now I want to share everything with you!  Good things must be shared!

First I want to Introduce my instructor Melissa Pratt!  She took me from barely being able to run without being in pain…doing phantom dead lifts with no weight at all and barely being able to stand up straight…to running and keeping up with the “runners” in class…deadlifting 30lbs or more…and building a strong back that doesn’t keep me down EVERY SINGLE day!  She is amazing at her job, has a passion for helping people reach their goals, and has been kind enough to share some moves with the blog followers so you TOO can start to get the results you want!

Meet Melissa

Melissa Rieke Photography ~ Fitness FridayP I N_______I M A G E

From Melissa Pratt:   Being active in sports introduced me to training at an early age. Not only have I participated at the highest collegiate level in sports, but I have also helped coach at that level. I graduated in 2012 from Troy University, a nationally accredited university, with honors and top 10% of my class. My educational background has given me the patience and understanding to work with diverse populations and create workout plans to meet individual needs and goals. To add to my education and sports background, I also teach kickboxing and resistance training classes here at Free State Fitness. My goals as a personal trainer are to bring a fresh approach to the table, encourage, motivate, and educate others on health and fitness, and the benefits of living a healthy lifestyle.

Philosophy: Here to help people change their lives through a variety of challenging workouts. Without hard work and commitment, a goal is just a dream.

Contact Information
Phone Number: (913) 231-9451             E-Mail:

Book your Personal Training Sessions with Melissa Pratt at FREE STATE FITNESS ~ 1198 Front St, Tonganoxie, KS 66086  ~ 913-417-7474

Melissa has been so generous to offer some fun mini workouts to share on the blog!  We will be posting them every other week!

Melissa Rieke Photography ~ Fitness FridaysP I N_______I M A G E


Along with my new fitness routine I have began to choose a healthier lifestyle.  Let’s just say I hit rock bottom with my bad habits last summer when on MULTIPLE locations I found myself with trash from not one…not two…but THREE different fast food bags in my car from ONE day!  Not cool!

With SHRED I began to be more aware of what I was eating and putting in my body….I started using a few of the Advocare products SPARK and SHAKES and really loved them.  So in January I decided to get a group of family together and do the 24 Day Challenge.  I was looking to find more energy for my crazy life!  My husband was looking to lose a bit of weight…and we both had some great success!!  In the 24 days I gained tremendous energy and was about to tone up and lose 3.25″….Ernie lost 7lbs and 7″….and is now down 14lbs only 10 days after the 24 days because we are staying on the MNS supplements which give us amazing energy and appetite control!

I would love to share more about my favorite Advocare products…with you and will be sharing some info here about the challenge and the products!!

We had a group of 8 doing the Advocare 24 Day Challenge and had some pretty awesome results!

Melissa Rieke Photography ~ AdvocareP I N_______I M A G E

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