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  • Meet LAVA's PowerHouse Sammi Burns

    Meet LAVA's PowerHouse Sammi Burns

    One could say I was born to be a personal trainer. Due to my upbringing I fell in love with fitness and health as a child. I am originally from Akron, Ohio. However, Hilton Head is my home. My family moved to Hilton Head in 2005. As a very activite family we took advantage of the Island’s perfect weather by spending time outside enjoying all sports. While in high school, I was a swimmer and played lacrosse, soccer and basketball. I continue to play lacrosse at the collegiate level for 4 years while earning a bachelor’s degree in Athletic Training / Health at Erskine College in South Carolina. I wanted to become a personal trainer because I am passionate about ....

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  • How to fix lower back pain - The low back fix

    How to fix lower back pain - The low back fix

    For those of you who have never experienced it, I hope you never do. But for those of us who have been through the torment of experiencing lower back pain, we know that it can be as frustrating as it is excruciating. After years of not knowing the cause of my pain, I now see light at the end of the tunnel in the form of two words: piriformis syndrome. The piriformis is a small muscle that is located in the gluteal region and is very close to where the sciatic nerve runs. It’s important to note that the sciatic nerve exhibits anatomic variability, which is just a fancy way of saying that it can either pass over or under the piriformis; it varies from person to person. However, ....

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  • ThanksLiving


    Thanksgiving Calories Don’t Count, Right? If you think you are pretty conscious about the amount of food you put on your plate every year at your Great Aunt Bonnie’s house, think again… According to Consumer Reports, the average american consumes more than 4,500 calories at their Thanksgiving meal. WHAT?! I am 100% guilty for overindulging at Thanksgiving. It is incredibly difficult to pass up my grandmother’s homemade pumpkin pie that I get to enjoy only once a year. But if you are like me, I tend to eat appetizers before dinner and dessert afterwards… Confession time - I even go back for seconds about 3 hours later, after my nap of course. ....

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  • Eliminating Diabetes the Easy Way

    Eliminating Diabetes the Easy Way

    In honor of National Diabetes Day (November 14, 2018) Let’s just face the facts…
    Diabetes affects 30 MILLION people in the United States and 1 out of every 4 of those people don’t even know they have diabetes
    More than 84 MILLION adults have prediabetes… That is over ⅓ of our population. Again, 90% of these people are unaware of their condition
    Diabetes is the 7th leading cause of death in the United States
    Type 2 Diabetes accounts for 90-95% of all diabetes cases in the US. The other 5% is made of Type 1 diagnosis
    Over the last 20 years, the diagnosis of diabetes in adults and children has tripled due to increase in obesity and lack of ....

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  • A Runner's Blog

    Where do runners get their energy? First and foremost, WATER! Runners must stay hydrated! Fun fact: Coconut water is the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise. Everyday needs a balanced breakfast, ratio of protein, fat, carbohydrates and iron. This mix enables a runner's body to operate at peak performance.
    Day before run-More complex carbs- Ex: sweet potatoes, quinoa, lentils, kidney beans, whole grain pasta, but don’t forget about the healthy fats and protein as well. Why? It is the athletes main fuel and stored as glycogen which is then used for energy in the muscles.
    Day of run-breakfast ex- whole grain ....

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  • Frequently Asked Questions

    LAVA 24 Fitness - Breakdown: BRONZE: Gym only (5 rooms of free weights, Garage Gym including heavy bags, deadlift platform, squat racks, etc.) GOLD: All the above + Circuit Training classes such as Metaburn, Total Strength, Fundamental Fit, Group Exercise classes such as Pilates, Barre, Yoga, Cycle PLATINUM: All the above + Small Group Personal Training (SGPT) Up to 4 people per class Bronze Pass: $15/day $45/week $75/week (24 hour access) (Per Person) Waiver: If you fill out this waiver before you come you will save about 6 minutes: (Online, you do not have to print) ....

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  • Personal Training and Group Fitness in Hilton Head Island

    Check out our new website for Lava 24 Fitness!
    We proudly serve the Hilton Head Island, Windmill Harbor, and Bluffton areas! Come see the programs and deals we have to offer. Personal Training, Group Fitness, Yoga, and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click below to visit us on our social media pages!! Facebook Google+ Twitter Instagram ....

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  • When Was the Last Time You Had a Decent Stretch Session?

    When Was the Last Time You Had a Decent Stretch Session?

    Stretching as well as warming up the body and cooling it down is extremely important to a workout. We need flexibility in the muscle and range of motion in the joints to keep our bodies healthy. Tight muscles can make you more prone to injury and limit you during your exercises. Important tips: - Stretching helps with range of motion in your joints by keeping the muscles healthy, flexible, and strong. - Without stretching pre and post workout, your muscles become short and stiff which will limit ROM and cause your muscles to weaken. - Dynamic stretching should be done BEFORE a workout to warm up the muscles and increase blood flow, and static stretches should be done AFTER a workout to ....

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