CPR & AED Certified through American Health Association
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.
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.
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.
General Availability: M – F 7 AM – 2 PM, Weekends too
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.
Availability: Monday – Thursday, Call for Availability
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.
Availability: Monday – Friday 6 AM – 2 PM
Training Since: 1996 At IBG Since: 1996-2003, 2013 –
B.S. Business Administration Penn State University
M.B.A. University of Florida
ISSA Certified Elite Trainer
Certified Fitness Trainer
Specialist Fitness Nutrition
Specialist Sports Nutrition
Specialist Strength & Conditioning
Specialist Corrective Exercise
20 years Marine Corps infantry enlisted/officer
10+ years developing fitness programs for Marines/Sailors
6 years physically developing candidates for enlisted/officer training
Marine Corps Martial Arts Instructor
Marine Corps High Intensity Tactical Training Instructor
Expertise in leadership, mindset, and mental resilience.
Fitness and nutrition provide a foundation for success in all areas of life. Over decades I have continued my self-education in these areas, and used that knowledge to better myself and others around me. Additionally, I have grown to understand how physical and mental strength, grit, and resiliency play a crucial role in our ability to maintain health. I look forward to helping clients to develop to improve and move towards being their best for their health, their sport, or a special event/competition.
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: 10:30am-6:00pm M-TH, -3:30pm FRI, some Saturdays
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.
General Availability: M, W, F 6 AM – 1 PM, Tuesday & Thursday 1 PM – 5 PM, Some Saturday Mornings
Developed great skill in various modalities of bodywork and rehabilitation
Lara hosts Yoga/Meditation/Yogic Philosophy, and Fitness Retreats
Hosts and develops workshops locally and internationally
Lara combines resistance strength training, calisthenics, balance/coordination training, foam rolling/stretching and Yoga into a unique “Unbound Mindful Movement Method” – enhancing self-awareness of core stability and global strength. Her technique has a fast and high success rate and reduces/eliminates acute and chronic pain and stiffness while dramatically increasing flexibility and mobility. Her technique prepares the body for exercise by clearing away the bad habits and misalignments accumulated over the years, creating a strong foundation to build upon.
General Availability: Monday, Wednesday Friday 1 PM – 5 PM