After the cigarette cessation was under control, they began going to the gym and eventually worked into giving up fast food. In time, with their daughter’s influence, they started a vegetarian diet. Today they move between a vegetarian diet and a pescatarian diet, which allows for the addition of seafood.

On July 7, 2016 the Sandbergs opened Southern Tier Barbell.

“Basically, we formed the gym because we were frustrated with other gyms,” says the husband, a dispatch supervisor who has worked for Chautauqua County Sheriff’s Office for the last 17 years.

“We wanted a better lifting atmosphere,” adds his wife.

Erick Sandberg spots while his wife, Cammy, does shoulder presses with dumbbells at Southern Tier Barbell.

As members joined the gym, the couple became interested in powerlifting at which time their facility became a powerlifting-friendly gym.

Clients come to the gym for various reasons. One man is a professional body builder, some attend with a goal of strength training, while others for health purposes and then there is Chris Collins, a teacher at C. C. Ring Elementary School, who trains for strong man.

“For me personally it has the equipment I need,” says Collins. “There is some specially equipment that others (gyms) do not have.”

Ninety percent of the gym’s equipment is made by Rogue. It is thought to be the only gym in the county to have a reverse hyper machine. Power racks, a competition bench and a westside bench with a fat pad for more support, can also be found there. Numerous specialty bars, an air bike and a rowing machine, as well as a leg press, dead lift platform and dumbbells ranging from five to125 pounds are more of the gym’s equipment.

“We’ve had people with back pain come in to hang upside down on the inversion table,” says Erick Sandberg.

A plate of Simple Salmon, rice and broccoli represents a typical meal served in the Sandberg's home. Easy No-Bake Energy Balls are served on a square plate. The glass plates were designed and fired by Erick Sandberg's father, Steve Sandberg.

Bands and chains are used in their training to add resistance. Cammy Sandberg is a personal trainer while her husband does strength training.

“No matter what your goal is, it can be accomplished here,” he says. “We take a different approach. We don’t expect clients to come in to sign up for a personal trainer and you do not need a membership to take advantage of the personal training, but membership is needed to come outside of the personal training sessions. We try to be real personable to our members.”

A door code is given to members to use during gym hours. The gym owners are willing to help with equipment that may be unfamiliar to a visitor. Until recently, a 70-year-old man was going for an overall workout.

“There’s a wealth of information here, a lot more than people realize. You can learn from the people who come,” Collins adds. “You’re not just a number here, like bigger gyms. It’s like family. It’s clean and picked up and it is economical for my family.”

He tells about the owners going the extra mile to have a few kid-friendly items to occupy his children’s time while their parents are working out.

“My wife couldn’t come otherwise.”

The teacher goes on to tell how, unlike larger gyms, the folks at Southern Tier Barbell know what he is interested in and what he is doing at their facility. He also says, “If people are serious about being in this area, they should support small business.”

Occasionally, the gym holds personal record nights where those in attendance lift and work together, usually on the bench, doing squats and dead lifts.

“It’s a night when we can help each other with form and technique,” says Erick Sandberg.

“It’s an opportunity for members to hang out together and get to know each other,” says his wife, who is also a hairdresser and owner of Cutting Corners Salon.

The couple has been visiting other gym’s competitions to get experience as they have become more and more interested in the judging aspect. They will serve as two of three judges for a meet taking place at their gym on Nov. 3, 2018, when Southern Tier Barbell will host the second War for the Sword, a powerlifting competition associated with Revolution Powerlifting Syndicate, a federation having their own rules and judges. Both judged and competed at last fall’s event but realize doing both is too much. They admit they have cut back on the amount of time they are spending at the gym compared to the first year it was open.

The Sandbergs share some quick, easy, healthy, go-to recipes they have picked up here and there and tweaked to their personal tastes.

“We’re always on the goes, so it’s nice to have something easy,” says the hairdresser adding that the Instant Enchiladas are good hot or cold and protein powder may be added to the Easy No-Bake Energy Ball recipe.

Southern Tier Barbell is located at 100 Institute St. in Jamestown above Vertical Limits Kustom Hot Rod Shop. They can be reached on Facebook or by calling 404-5438 to make an appointment.

Roasted Asparagus

1 bunch asparagus

2 T butter

2 T balsamic vinegar

3 T finely chopped shallots

™-1/2 T thyme

Cover trimmed asparagus that has been put on a greased cookie sheet. Roast for 5 minutes at 450 degrees. Uncover and roast for an additional 8-10 minutes. Melt butter. Add balsamic vinegar, shallots and thyme and drizzle over roasted asparagus.

Simple Salmon

2-3 lbs. skinned salmon

2 T coconut oil

Creole seasoning

Sweet Baby Ray’s BBQ Sauce

Melt coconut oil on baking pan while oven is preheating to 350 degrees. Cut salmon into 4-6 pieces. Lightly coat with creole seasoning. Bake for 10 minutes. Remove from oven. Drizzle each piece with barecue sauce and continue baking for an additional 4-7 minutes.

Instant Enchiladas

2-15 oz. cans black beans, drained and rinsed

1 c frozen corn kernels

1/2 c red onion, diced

3/4 c prepared salsa, divided

Salt and pepper

12 8-inch tortillas

1 avocado, diced

2 T cilantro, chopped

Combine beans, corn, onion and 3 T salsa in a large bowl. Season with salt and pepper to taste. Spread about 1/3 cup filling across top third of each tortilla. Roll up and place seam-side down on microwavable platter. Repeat to assemble remaining enchiladas. Spread thick ribbon of salsa along the length of each tortilla. Heat in microwave on high for 3-5 minutes, or until hot. Sprinkle with avocado and cilantro.

Lemon-Dill Shrimp

with Orzo Salad

Vinaigrette:

1 tsp lemon zest, grated

1/4 c lemon juice

1/2 c olive oil

1 T fresh dill, chopped

1 tsp garlic, minced

1/2 tsp salt

1/4 tsp pepper

Salad:

16 raw jumbo shrimp, peeled and deveined

1 c orzo pasta

2 oz crumbled feta cheese

3/4 c red bell pepper, finely diced

1/3 c kalamata olives, quartered

2 T scallions, finely diced (include tender green parts)

1 1/2 tsp fresh oregano, finely chopped

4 metal or soaked bamboo skewers

Make vinaigrette by combining ingredients in order given. Pour 1/4 cup over shrimp and marinate in refrigerator for at least 30 minutes. Cook pasta, drain and place in bowl. Add all other ingredients and remaining vinaigrette. Toss well. Put shrimp on skewers, bending so that skewer goes through each shrimp twice. Grill over medium to high heat, turning once for total of 4 to 5 minutes. Add grilled shrimp to salad and serve.

Easy No-Bake Energy Balls

1 c dry quick oats

2/3 c toasted coconut flakes

1/2 c peanut butter

1/2 c sunflower seeds

1/2 c mini chips (dairy, nut and soy free)

1/3 c agave

1 T chia seeds

1 tsp vanilla extract

Combine all ingredients in order given in a medium bowl. Chill in the refrigerator for half an hour. Roll tablespoons of the mixture into balls. Store in an airtight container and keep refrigerated for up to 1 week. Makes about 20-25 balls.

Protein Pancakes

4 egg whites

1 1/2 scoops protein powder

2-3 T coconut or almond flour

1 T peanut butter

1 tsp vanilla or almond extract

Blend ingredients together with mixer until batter is formed. Add water to thin, if necessary (you don’t want it too thick). Cook and serve like regular pancakes or put in sandwich bags for an easy to carry snack.

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