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Community Profile: Health and Strength Gym Owner Shares Passion for Fitness With Cape Coral Community, Provides Tips for Staying in Shape

Feb 14, 2018 05:00PM ● Published by Kevin

Members enjoying the Body Pump weight set and exercise class dumbbells. Photo courtesy of Health and Strength Gym on Facebook.

This time of year can be a tough time for those looking to get back in shape, or even to maintain their current weight. With New Year's Resolutions burning out, gyms can start to empty out a bit. If you're finding yourself losing motivation, you're not alone, but we are here to help.

We caught up with Carol Pacheco, who owns Health and Strength Gym with her husband, Michael, in Cape Coral. She shares her story, passion for fitness, and tips for local residents looking to get back into or stay in shape. Do you know a community member who has a story to share with Cape Coral? Let us know!

A Passion for Fitness

"I have [always had a passion for fitness]," Carol said. "I've been a marathon runner [in the past]. I ran 4 marathons back to back over a period of three years. During my running days, I always made time for weight lifting. With kids, I would bring the baby monitor into the garage and lift iron. I just enjoyed working out because I realized my body was transforming over time and it was awesome to see."

Carol said she started having lower back problems after years of pounding the pavement. As a result, she started getting more into weight lifting.

"My muscles were developing more and more, and people began to take notice," she said. "People mentioned i should compete, so over last few years, I've been competing in physique [competitions]. It is an experience I did for myself, but also to inspire others, especially women my age. Most women, by the time they hit their 50s, they hit the couch and eat. I want to help others."

Her last competition was in June in Orlando, where she placed third in masters and third overall. Only four women competed, Carol said, with most of them in their 30s. Her next competition is in June 2018.

"I'm pretty healthy and I don't see why I wouldn't continue on doing it. In the four shows I've done, three were in Colorado and one was in Florida," she said. "I noticed that there was at least one other competitor in her early 60s. There are more men competing in their 60s and 70s. I think maybe women lack the confidence or the desire to better themselves. They have kids, grandkids and eat out. It's hard to keep on a good track."

About the Gym

Michael and Carol are the fourth and fifth owners of Health and Strength Gym. It all started around 1980 and has passed through a few people's hands, and had a couple of name changes, over the course of that time, she explained. Michael and Carol will have owned the gym for two years in September.

The two took ownership as a result of Michael leaving his job in engineering in Colorado. He understood Carol's passion for fitness and suggested she look around 24-hour Fitness, the company for which she worked at the time, for an opportunity to purchase a location. Ultimately, they ended up landing on Health and Strength Gym in Cape Coral.

"I had no idea how hard it was to run a gym," Carol said. "My husband does the business end, and I do the training aspect." The gym employs several trainers under Carol's guidance.

"I love the gym because of the fact that it is geared toward body building," Carol said of the gym, which dons 240 pieces of equipment. They also have group classes, including a high number of Silver Sneakers classes. The equipment is also tailored toward leg training, with a spacious floor and many unique equipment options, including nine leg presses with many different angles, and machines that work the hamstrings and other parts of the quads. There's even a neck machine, which many area football players use, Carol explained.

The gym contains a cycle room, and the only thing it doesn't have, Carol said, is a pool and a sauna. She said she is very proud of the large, spacious facility, which is also home to a shake shop.

"We sell tasty protein shakes and green shakes that we make fresh," Carol said. "We buy fresh kale and spinach and grate the ginger right there. We buy fresh apple juice, peanut butter, chocolate and almond milk. We sell a lot of shakes."

The gym is located at 1722 Del Pardo Blvd. S, Suite 11 in Cape Coral.

Carol Pacheco's 6 Tips for Staying in Shape

  1. Try not to be intimidated by other people in the gym.
  2. Don't be afraid to ask questions on how to do an exercise.
  3. Hire a personal trainer to start for a week or two - he or she can give you more confidence to keep going.
  4. Try the MyFitnessPal app. It graphs your macronutrients (carbohydrates, protein, fat) and helps you with what you're eating. It's easy to maneuver and can seem like a game to see if you can get those macros to your target percentages as closely as possible.
  5. People don't always like to hear it, but the nutrition end of things accounts for 70 to 80 percent of your success. That success is based on what you put on your plate.
  6. You can burn more calories for an hour of weight lifting than you can for an hour running. Make weight lifting an integral part of your program. (Calorie expenditure is higher even when at rest with more lean muscle on your body.) 
For a daily class schedule and/or more information, visit Health and Strength Gym on Facebook, or call 239-772-7111.
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  • Open Painting at The Paint Escape

    03/02/2018
    10:00AM — 06:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • Seminole Shootout Battle Reenactments and a 5-Star Professional Rodeo Cowboys Association (PRCA) ...


  • Seminole Shootout Battle Reenactments and a 5-Star Professional Rodeo Cowboys Association (PRCA) ...


  • Friday Nine & Dine

    03/02/2018
    03:30PM

    Looking for a fun golf league at a TEE-rific value and the chance to make some new friends this w...


  • Ladies' Night at The Paint Escape

    03/02/2018
    06:00PM — 09:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • Staged Scenes from great works of Opera and Broadway with Steffanie Pearce, professional soloists...


  • Carmen

    03/02/2018
    07:30PM

    All-consuming, ill-fated passion rules the tumultuous love of a gypsy and a corporal. Carmen ...


  • Dreams of Nature

    03/02/2018
    07:30PM

    Opening the 2018 Spring Season, is Dreams of Nature, featuring Sir Frederick Ashton’s triumphant ...


  • Jonathan Edwards

    03/02/2018
    08:00PM

    In 1971, Jonathan Edwards released a song of protest and independence that began with the lyrics,...


  • Northside Hollow

    03/02/2018
    08:00PM

    Trapped underground after a deadly collapse, a coal miner finds his salvation in the arrival of a...


  • The environmental center is open to the public Monday-Saturday, from 8am-4pm, unless there is a p...


  • Downtown Farmers Market

    03/03/2018
    08:00AM — 01:00PM

    The Cape Coral Farmers’ Market is located in downtown Cape Coral at the intersection of S.E. 47th...


  • Bonita Springs Farmers Market

    03/03/2018
    08:00AM — 12:00PM

    Join us every Saturday from 8 a.m. to noon through April 28th on the west side of the parking lot...


  • 81st annual Shell Festival

    03/03/2018
    09:00AM — 05:00PM

    The House flings wide its doors (and grounds) for the 81st annual Shell Festival on Thursday, Mar...


  • The workshop is designed to give students a way to better understand how to draw the figure. W...


  • Open Painting at The Paint Escape

    03/03/2018
    10:00AM — 06:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • Our Top Rated Fine Art and Fine Craft Festivals are rated #2 in the Nation by sources ranking the...


  • Nature Hike

    03/03/2018
    10:00AM — 11:00AM

    Join a park naturalist for a walk on the Nature Trails of Koreshan State Historic Site. Learn som...


  • Join the community on Saturday, March 3 from 10am-3pm for a day of art in Rubicond Park at the Ca...


  • In this inventive and highly theatrical adaptation, join Peter and Lucy on their travels to Narni...


  • Seminole Shootout Battle Reenactments and a 5-Star Professional Rodeo Cowboys Association (PRCA) ...


  • Seminole Shootout Battle Reenactments and a 5-Star Professional Rodeo Cowboys Association (PRCA) ...


  • Songwriter Saturdays

    03/03/2018
    01:00PM — 05:00PM

    The hit sounds and hip artists of Nashville are coming to Captiva Island — as 'Tween Waters Islan...


  • Dreams of Nature

    03/03/2018
    02:00PM

    Opening the 2018 Spring Season, is Dreams of Nature, featuring Sir Frederick Ashton’s triumphant ...


  • Wicked Dolphin Distillery Tour

    03/03/2018
    03:00PM — 04:00PM

    We will take you through the steps of how we source our ingredients, cook, ferment, distill, in o...


  • Complete original art while enjoying friends, music and favorite beverages. Materials provided, o...


  • Norma

    03/03/2018
    07:30PM

    In Roman-occupied Gaul, a Druid priestess and a Roman official—Norma and Pollione—have fallen in ...


  • Dreams of Nature

    03/03/2018
    07:30PM

    Opening the 2018 Spring Season, is Dreams of Nature, featuring Sir Frederick Ashton’s triumphant ...


  • Improv Tonight!

    03/03/2018
    08:00PM

    Join us the first Saturday of every month for some of Southwest Florida’s best improvisational co...


  • Northside Hollow

    03/03/2018
    08:00PM

    Trapped underground after a deadly collapse, a coal miner finds his salvation in the arrival of a...


  • Sanibel Island Farmer's Market

    03/04/2018
    08:00AM — 01:00PM

    The Sanibel Island Farmers Market was established in 2008. It is a favorite outdoor activity for...


  • Our Top Rated Fine Art and Fine Craft Festivals are rated #2 in the Nation by sources ranking the...


  • Manon Lescaut

    03/04/2018
    01:30PM

    Love at first sight strikes the Chevalier Des Grieux and the enchanting Manon Lescaut. They flee ...


  • Northside Hollow

    03/04/2018
    02:00PM

    Trapped underground after a deadly collapse, a coal miner finds his salvation in the arrival of a...


  • The environmental center is open to the public Monday-Saturday, from 8am-4pm, unless there is a p...


  • Mondays with Marie

    03/05/2018
    09:00AM — 02:00PM

    Local artist, Marie Dyer, teaches a variety of workshops including landscape and silk painting fo...


  • Mondays with Marie

    03/05/2018
    09:00AM — 02:00PM

    Local artist, Marie Dyer, teaches a variety of workshops including landscape and silk painting fo...


  • Kid's Cooking Classes

    03/05/2018
    02:30PM — 05:30PM

    Must be at least 8 years old Explore Farm to table cooking Regional specialties & global flavo...


  • Complete original art while enjoying friends, music and favorite beverages. Materials provided, o...


  • Open Painting at The Paint Escape

    03/06/2018
    10:00AM — 06:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • Surfside Sunset Market

    03/06/2018
    01:00PM — 06:00PM

    The Surfside Sunset Market is located at The Shops at Surfside. From November through April, the ...


  • Wicked Dolphin Distillery Tour

    03/06/2018
    03:00PM — 04:00PM

    We will take you through the steps of how we source our ingredients, cook, ferment, distill, in o...


  • Complete original art while enjoying friends, music and favorite beverages. Materials provided, o...


  • Norma

    03/06/2018
    07:30PM

    In Roman-occupied Gaul, a Druid priestess and a Roman official—Norma and Pollione—have fallen in ...


  • Northside Hollow

    03/06/2018
    08:00PM

    Trapped underground after a deadly collapse, a coal miner finds his salvation in the arrival of a...


  • Rotary Club of Bonita Springs: Weekly Meeting

    03/07/2018
    07:00AM — 08:30AM

    Meetings are every Wednesday morning at the Bonita Bay Country Club. Breakfast begins at 7 a.m. a...


  • Open Painting at The Paint Escape

    03/07/2018
    10:00AM — 06:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • Complete original art while enjoying friends, music and favorite beverages. Materials provided, o...


  • Open Mic Night at The French Press

    03/07/2018
    06:30PM — 09:30PM

    Grab your instrument, warm up your voice, Wednesdays from 6:30- 9:30pm.


  • Audubon Society Speaker

    03/07/2018
    06:30PM

    CROW is honored to have the Executive Director of the Florida Audubon society as a special guest ...


  • Carmen

    03/07/2018
    07:30PM

    All-consuming, ill-fated passion rules the tumultuous love of a gypsy and a corporal. Carmen ...


  • Northside Hollow

    03/07/2018
    08:00PM

    Trapped underground after a deadly collapse, a coal miner finds his salvation in the arrival of a...


  • Birdwatching

    03/08/2018
    09:00AM — 10:30AM

    Each Thursday morning, we offer a walking tour to discover the birds of Sanibel Island's East End...


  • Open Painting at The Paint Escape

    03/08/2018
    10:00AM — 06:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • In partnership with the Frances Pew Hayes Center for Lifelong Learning, Hodges University is pres...


  • In partnership with the Frances Pew Hayes Center for Lifelong Learning, Hodges University is pres...


  • Wicked Dolphin Distillery Tour

    03/08/2018
    03:00PM — 04:00PM

    We will take you through the steps of how we source our ingredients, cook, ferment, distill, in o...


  • 14th Annual Magic Under the Mangroves

    03/08/2018
    05:30PM — 09:30PM

    The Conservancy of Southwest Florida will host the 14th annual Magic Under the Mangroves gala din...


  • Complete original art while enjoying friends, music and favorite beverages. Materials provided, o...


  • Shell Point Retirement Community’s 2017-2018 Concert Series welcomes Southwest Florida Symphony t...


  • Norma

    03/08/2018
    07:30PM

    In Roman-occupied Gaul, a Druid priestess and a Roman official—Norma and Pollione—have fallen in ...


  • Northside Hollow

    03/08/2018
    08:00PM

    Trapped underground after a deadly collapse, a coal miner finds his salvation in the arrival of a...


  • The environmental center is open to the public Monday-Saturday, from 8am-4pm, unless there is a p...


  • Open Painting at The Paint Escape

    03/09/2018
    10:00AM — 06:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • Friday Nine & Dine

    03/09/2018
    03:30PM

    Looking for a fun golf league at a TEE-rific value and the chance to make some new friends this w...


  • Ladies' Night at The Paint Escape

    03/09/2018
    06:00PM — 09:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • Cape Coral Star Gazing Party

    03/09/2018
    07:00PM — 10:00PM

    Friday, March 9th, 2018 7pm-10pm Free! No flashlights, please. Join the Southwest Florida ...


  • Carmen

    03/09/2018
    07:30PM

    All-consuming, ill-fated passion rules the tumultuous love of a gypsy and a corporal. Carmen ...


  • Northside Hollow

    03/09/2018
    08:00PM

    Trapped underground after a deadly collapse, a coal miner finds his salvation in the arrival of a...


  • The environmental center is open to the public Monday-Saturday, from 8am-4pm, unless there is a p...


  • Downtown Farmers Market

    03/10/2018
    08:00AM — 01:00PM

    The Cape Coral Farmers’ Market is located in downtown Cape Coral at the intersection of S.E. 47th...


  • Bonita Springs Farmers Market

    03/10/2018
    08:00AM — 12:00PM

    Join us every Saturday from 8 a.m. to noon through April 28th on the west side of the parking lot...


  • Community Beach Walk

    03/10/2018
    09:00AM

    Join us for a casual guided beach walk to explore what's washed ashore. Let's talk about some of ...


  • Open Painting at The Paint Escape

    03/10/2018
    10:00AM — 06:00PM

    Ceramic painting for children and adults, create a decorative item. Friday night offers ladie...


  • Nature Hike

    03/10/2018
    10:00AM — 11:00AM

    Join a park naturalist for a walk on the Nature Trails of Koreshan State Historic Site. Learn som...


  • Sun Splash Opening Day!

    03/10/2018
    10:00AM — 05:00PM

    Slide into the 2018 season with some fun in the sun March 10th from 10am - 5pm!☺️☀️ Enjoy 14-a...


  • In this inventive and highly theatrical adaptation, join Peter and Lucy on their travels to Narni...


  • Wicked Dolphin Distillery Tour

    03/10/2018
    03:00PM — 04:00PM

    We will take you through the steps of how we source our ingredients, cook, ferment, distill, in o...


  • The Black Party

    03/10/2018
    05:00PM

    Sarasota's most exciting all-black-attire event returns for it's third installment. On March 10, ...


  • Complete original art while enjoying friends, music and favorite beverages. Materials provided, o...


  • Tiefland

    03/10/2018
    07:30PM

    Marta is the unwilling mistress of a wealthy landowner, Sebastiano. To keep the poor girl near hi...


  • Northside Hollow

    03/10/2018
    08:00PM

    Trapped underground after a deadly collapse, a coal miner finds his salvation in the arrival of a...