CPR & AED Certified through American Health Association
Solo Stretch for those looking to improve flexibility and correct posture
ONE MORE REP! My goal as a personal trainer is to get the most out of you every workout. Nothing is better than finding out what your body is capable of. Do you want to look the best you ever have? Do you want to be the strongest you’ve ever been? Do you want to Be the healthiest version of yourself? Good, because I want you to be your best. I will use my knowledge in athletics, strength training, conditioning, corrective exercise, and nutrition to give you the best chance to become your best self.
I am pleased to offer Solo Stretch to even take your fitness further with one on one assisted stretching. Start with an assessment to see where we will start and make a plan to get you where you need to go using various techniques and tools to include rollers, bands, and more.
Former athlete; soccer, football, boxing, bodybuilding
There is no substitute for proper form. I have a passion for building muscle and a penchant for burning fat. I am well versed in functional training and corrective exercise. I have battled with being overweight and coming back after injury. Utilize my knowledge and experience to achieve your desired results.
John Albright Diehl, Jr. passed away unexpectedly on July 11, 2020. For those who loved him, John’s departure from this life has left a void matched only by his enormous heart.
As the only son born to Frances Alicia Smith and the late John Albright Diehl, Sr. on October 7, 1969, John dedicated his life to helping others. Beginning in Baltimore, Maryland, John proudly worked for his father’s moving and storage business, both on the trucks and later as a dispatcher for Ace Worldwide. His work in this industry continued even as he pursued and attained his undergraduate degree in History at Loyola College and, later, his graduate degree in Education from Johns Hopkins University. It was at this same time that John’s parents moved to Williamsburg, Virginia. Recognizing their changing health needs, John chose to move there as well and postpone forging his own career path in order to care for them.
Once settled in Williamsburg, John started his own landscaping and lawncare business which he operated for many years. Despite the growing demands of caring for his family, John found time to cultivate friendships with others, many of whom also shared his interests in fishing, metal detecting for Civil War artifacts, turkey hunting, cooking, and exercise. However, it wasn’t until he merged his passion for fitness and inspiring others as a Certified Personal Fitness Trainer that he truly found fulfillment, both professionally and personally. John’s work at Iron-Bound Gym – his “happy place” – gave him the direction, connection, and joy that he craved while devoting himself to the necessary caregiving at home.
To know John was to know love without discrimination nor judgement. If he could help you find your joy, he was a happy man. His uncanny ability to make you feel like you were the most important person in the world, coupled with a huge hug and the phrases, “I love you” and “be good” will be missed by so many. Among those left to cherish his memory are his mother, Frances, two sisters, Christine (Chuck) and Cynthia, nieces Christina and Sophie, and too many friends to name them all. His closest buddies and those whose lives will be forever changed are Mikey, Scott, Joel, Gabe, Cheryl, Katie, and Lee. For all who were a part of John’s huge circle of love, he will never be forgotten. We love you, John, and we can only hope to be half as good as you were.
General Availability: M – F 7 AM – 2 PM, Weekends too
ACE Certified Personal Trainer
CPR/AED Certifies – American Heart Association
Been part of the Iron-Bound Gym desk staff since 2007
Group Exercise Instructor at IBG since 2014
Exercise should be functionally based in order to be productive. Let’s assess your goals together in order to create a challenging and enjoyable workout designed specifically for you. Through stretching, plyometric and balance movements, strength and resistance training, muscular and endurance conditioning designed for your daily life, we will work as a team to reach or maintaining your fitness goals.
Availability: Monday – Thursday, Call for Availability
ACE Certified Personal Trainer
ACE Certified Nutritionist
CPR & AED Certification with the American Red Cross
Iron Bound Gym Staff since 2017
Certified Indoor Cycling Instructor
100 lbs weight loss and maintained since 2012 after struggling with obesity for 10 years
Training Philosophy/Specialty: As a personal trainer it is my desire to encourage others on their journey of becoming the best version of themselves. Eight years ago and 100 pounds heavier I made the very personal decision to do just exactly that. I am now so excited to share my knowledge with others in order to provide them a sense of mental and physical wellness, empowerment and strength from the inside out. I look forward to working together in order to help you reach and maintain your individualized fitness goals all while ensuring your safety is of upmost importance.
Bachelor’s Degree in Biology from the University of Connecticut
American Council on Exercise 1997-2012
Aerobics and Fitness Association of American 2010-current
Strength and Conditioning
Group fitness manager as well as overall facility manager at various fitness centers
My goal as a personal trainer is to motivate, educate, and inspire you to take charge of your health and fitness, while moving towards making permanent lifestyle changes. Understanding that no one person is the same, I focus on making workouts challenging, yet fun for people of all ages and fitness levels. With over 20 years experience in the fitness industry, together we will work to achieve your goals.
Training Since: 1996 At IBG Since: 1996-2003, 2013 –
General Availability: 10:30am-6:00pm M-TH, -3:30pm FRI, some Saturdays
1986 BBA from College of William and Mary
American Council on Exercise-Certified Trainer
Group Fitness Instructor
American Heart Assn.-CPR/AED
Group Fitness Instructor/Trainer at “Aerobics Plus” for 8 years popularizing
P.A.C.E. (progressive aerobic circuit exercise)
Introduced the popular “butt/gut” class to IBG in 2006, now called “core ‘n more” and assisting in the development of the aerobics program at IBG
First in area to incorporate “partner” training: 30 minute sessions involving 2 compatibly fit workout partners
Developing a training plan for Parkinson’s patients in a nursing home environment
Training Philosophy/Specialty: To share my unending dedication and enthusiasm of fitness to my clients and to design safe, effective, challenging and fun routines that incorporate strength, flexibility, endurance and balance. To share different training modalities with clients to encourage their long term commitment to exercise while being the best version of themselves.
General Availability: Monday – Friday 7 AM – 5 PM, Some Weekends
B.S. in Biology College of William and Mary
D.P.T. – Doctorate in Physical Therapy MCV
18 years experience as a DPT with experience in orthopedics, sports medicine, neurology and vestibular training, manual therapy, injury prevention programs, pain management, and more.
Certified Personal Trainer
Certified Group Exercise Instructor
American Heart Association CPR Certified
P90X and Spin Instructor – Ironbound Gym
Certified Therapeutic Yoga and Pilates Instructor
FMT -Functional Movement Therapy – Certified Specialist
200 hour Yoga Certified Instructor
Certified Weight Loss Specialist
Certified Fitness Nutrition Specialist
The best healthcare is self-care. Exercise and nutrition are the two biggest factors effecting your health. I want you to own your health as much as possible. I am passionate about preventive healthcare. I want to work with you before you develop back pain, knee pain, or heart disease. I enjoy working on injury prevention programs, weight loss programs, and sports specific training programs. I am also available for rehabilitation programs for post/pre surgery programs, sports injury treatment, pain management, balance training, manual therapy – including massage, myofascial release, KT taping, and more. I love working with patients, but I also profoundly understand the importance of working with people before they become patients. We are what we repeatedly do. I truly believe we need to exercise to stay FIT, eat to NOURISH, and we need to have a lot of FUN along the way.
Wednesday 5 am – 3 pm
Thursday/ Friday 10 am – 3pm
Other days and times may be available upon request
NASM Certified Personal Trainer
AFPA Certified Holistic Nutritionist
CPR & AED Certified through American Red Cross
Bachelor’s Degree in Psychology from The College of William & Mary
Group Fitness Instructor, 2011-2021
Les Mills, Mossa, & Mad Dogg Spinning certified
Senior Fitness Certified
Nutrition Coach since 2020
Anyone can achieve the physique they are looking for with the correct approach to fitness and nutrition. There is a lot of noise in the fitness and nutrition space, so my goal is to simplify the process for you to meet your specific goals through intentional strength training and nutritional guidance. The path to your goals may not be easy, but it is simple. I believe that investing in your health is always a good decision and sets you up for confidence and success in every other area of your life as well. Together we can achieve the results you’re looking for.