Enjoy our easy to follow guide to keep yourself hydrated in any season of the year! 

I often receive questions regarding protein intake, what sources to consume and how much each person should consume. The only thing NOT talked about in this booklet is supplemental protein sources like protein powder. This booklet was designed with whole food sources in mind. I hope you find this useful as my clients have. 

         In 2024 I moved from Austin, Tx to Mesa, Az and what a change it has been! One of the largest changes that I have noticed is the 55+ community doesn't seem to understand what trainers do and are for. So, I would like to take some time with you today to go over what our job is and what we provide. 

           Firstly, the most common thing I keep hearing is, "Nobody NEEDS someone standing there telling them how many sets and reps they have left." THIS IS NOT MY JOB, that is simply an aspect of the job. Coaches do this, they tell you what to do then you do it while they watch without proper instruction. 

              This is what I personally provide for my clients: 

1. Proper and safe education on bodily movements while performing exercises for the body. Just because you learned to use a machine does not mean that you are using it correctly nor applying it to what your body needs. This could mean, for example, that you have a valgus knee and do a squat improperly with toes out and knees touching. This does not correct movement, nor does it strengthen the proper muscles. Trainers provide proper instruction and education on WHY the client needs to move a particular way and in a particular pattern. This helps clients become better educated and lessens risk of injury significantly. 
2. Injury prevention and corrective exercise. General population and even athletes do not have the knowledge that comes from schooling to become a trainer. Being able to watch my clients move and see their postural deviations is something learned from experience and schooling. So, we provide a detailed eye on top of the knowledge to apply what we see happening in movements and the body in general. 
3. Program design and creation. Onto the applying part, this is where creating sets and reps within the sets comes into play. However, we do more than that, we also provide structure. This means that you one day do legs and specifically focus on hamstrings that day to strengthen knees and hips. The next day we work shoulders to give the posterior chain enough time to recuperate to be able to be worked again. So then we move into the back muscles, specifically working muscles connected from spine to hips. There is an actual process and structure to reaching goals. All of my clients walk away knowing how to program for themselves and any deviations that arise for them in the future. 
4. Education. This is the biggest one that I provide, next to support, for my clients. They get real education as to why they are doing the work they are doing. How it applies to them and how it will assist them in achieving their goals. 
5. Behavioral strategies. We are not all so lucky to have parents such as mine that taught us good habits that keep us going outside of the gym and motivated enough to get inside the gym to move. Being able to provide strategies to clients that help them replace unwanted habits that keep them sedentary and stuck at home is incredible encouraging to continue movement or even begin a workout program. 
6. Finally, we provide motivation and support for those who do not feel they have it surrounding them and those who truly do not have support. People are more likely to succeed when they have proper support on their side. Someone who believes in them because believing in yourself if not always enough.  When you have someone on your side, cheering for you, who is knowledgeable, you also gain more confidence knowing they have the correct information to keep you safe. Knowing and feeling that you are doing things properly and having validation means you will succeed in achieving your goals or even just strengthening your body. 

          I cannot COUNT how many times I have been into the local 55+ communities lately and heard from the residents who much they wish they had a trainer around or support from a trainer to guide them. They feel uncomfortable and some on the verge of tears from trying to understand how to move their body in healthy ways that won't cause injury. ALL communities should provide a qualified trainer who is versed in such areas or allow an independent trainer to come in and guide residents. Now I do want to touch on the difference between running a business out of a facility and simply conducting a session with clients. This seems to be the main issue I have run into lately. 

1. Running a business means that: 
   1. I pay for the right to be there. 
   2. If I am paying for the right to be there, this means that I can legally and safely hang out all day and speak with patrons of the gym as I see fit.
   3. Conduct sessions and group classes at any hour I see fit and what fits my clients schedules. 
   4. Walk around and offer support and education to all gym patrons throughout the day. 
   5. Allow ALL types of clients to meet at said facility and conduct sessions and classes. 
   6. Be insured on my own or through the gym themselves (in which case being insured by the gym makes me an employee and would negate the need to pay a monthly rental fee to utilize said facility. This also means that I would not bring in outside clients, clients would be provided and funneled to me.)
   7. Help keep the facility clean and organized throughout the shift. 
   8. I clock in and clock out. 
2. Conducting sessions with clients: 
   1. The resident meets me at the gym and we enter and exit together
   2. Sessions are conducted for 60-90 minutes then we leave
   3. NO materials pertaining to the trainer is left
   4. The trainer DOES NOT approach prospects or patrons of the gym
   5. The trainer exists the building at the end of the session and moves on with their day
   6. The resident already pays a fee to use this facility and the trainer is not working out WITH them, merely guiding them safely through their work. 
   7. Patrons and residents may approach the trainer and inquire however the trainer is not to approach anyone on their own merit or hang about after or before a session to procure new prospects and clients. 
   8. Independent trainers are fully covered, insured and certified before conducting sessions inside of the clients provided facility. And make sure they pick up after themselves and clean off equipment. 

   
          With all this being said, I hope this helps to provide and shed light on what a great and knowledgeable trainer actually does for their clients. If your community does not provide trainers or allow them to come in for conducting sessions, I encourage you to show them this and the list of benefits that having a great and knowledgeable trainer can provide for you. 

    Struggling with inflammation? Not sure what foods to consume to help your body keep inflammation low? Not sure what inflammation even is? This handy little guide will help you by answering all of these questions and more. Enjoy our FREE guide to assist you in create anti-inflammatory meals as you age and in your "golden years". 

     Looking for personalized plans? Head on over to the Contact tab and drop us a line to get started. 

Here you will find our FREE guide to food and how it interacts with your body. How to keep nutritious foods in each meal while moderating what society considers "Junk food". Remember that education is a powerful tool in this journey we call the Human Experience. 

        Remember this is just a beginner list to get you started! There are so many more options and combinations of foods that help to fight off inflammation and keep the body functioning optimally. 

       For further information or guidance in programming/planning meals for yourself you can contact us to begin a PERSONALIZED plan designed to fit your goals and body's needs. 

    The New Year is upon us and that means another year for amazing transformation! Everybody and their momma would like to be the best version of themselves they can be. How do we achieve this though? Many individuals never begin a glow up process due to lack of education and resources for such things. So, let's talk about some of the techniques that I use with my own clients to help them reach their best versions of themselves. 

• Set clear and defined goals: without being specific about what we want we allow TOO much room for interpretation. That is not always the best thing when working toward achieving a new version of ourselves. Begin clear and defined on your goals will also help you take smaller action steps to reaching and achieving those goals. 
• Self-care first: This could mean that you make time each day to move your body, journal, meditate, or dive into a nice hot shower for an extra five minutes. While self-care comes in many forms, one of the best ones is movement. Movement is medicine and one of the quickest ways to achieve your new-found desire to glow up. Putting aside at least 2 hours for yourself everyday to move and care for yourself will also keep you healthy AND looking young for years to come. 
• Express gratitude daily: So often we gravitate toward what is wrong in life or doesn't feel in alignment with our desires. When we focus on what we are grateful for instead, the script flips. We see the world in a different light and our environment and surroundings begin to align with the life we envision for ourselves. Taking 5-10 minutes each morning to write down a few things you are grateful for will help reprogram your brain for a positive mindset to usher in those changes and be able to accept them with an open heart. 
• Failure is Learning: Failure is not real. I said what I said, failure is NOT real. We only have opportunities to learn from our "mishaps" and "failures". Over the years of changing my script to tell myself I have not failed but I have been given the opportunity to learn has opened my eyes, and the eyes of my clients, up to see new perspectives and be able to flow through new experiences with a more open heart. 
• Always be learning: The best way to glow up and grow is to learn. Read, have conversations with individuals who are already where you desire to be, ask questions often. There are no dumb questions, only the ones that do not get asked. Learning allows us to grow in ways we would not have before, opens up resources and fills our toolbox of life with useful tools in a variety of situations. 
• Put YOU first: When we focus our energy on others, we give them that energy and power. My parents always taught me; "You cannot take care of others if you cannot first take care of yourself." Something like the airplane mask analogy, secure your mask first. THEN help those around you. This is especially important if you have children, this also shows them that self-care ISNT selfish. 
• Change your habits to line up with who you desire to be: This is probably one of the more tough ones that really requires a lot of support. To change your habits and mindset is to literally change your life and begin to behave in ways you never did before. For example, maybe you sleep in on the weekends or days off of work and you need the rest but you shame yourself for taking the extra rest. Instead, tell yourself thank you for the extra time to rejuvenate and recharge. You now have the energy you were seeking to do tackle that to-do list for the remainder of the day! Small habit changes coupled with gratitude will really get you far! 
• Be creative daily: You don't have to be an artist or painter to be creative. Creativity relieves anxiety and allows our nervous system to become calmer. We cultivate healthier habits and relationships when we are creative. As well as better problem solving. Creativity comes in many forms, from painting and drawing to dancing and creating reels or even designing a new robot! Be creative daily and release the stress of the world outside of your home. 
• Eat wholesome foods: Everything is moderation! That is my motto, and my clients love this one too. Eating 80% wholesome and whole foods throughout the day keeps us energized, focused and healthy. The other 20% is all yours to do with as you please. To me, eating wholesome includes the moderation of "Junk food". Studies show those who moderate instead of having a cheat day are more likely to reach their physical and physiological goals faster than those who stick to one cheat meal per week or day. The 80/20 rule is a great starting point that allows us to learn that a little moderation really goes a long way with the soul's happiness. 
• GET SUPPORT & BE SUPPORT: This one is actually super important. We can believe in ourselves all we want, as humans we still seek and require some outside validation for our actions and choices. Those who have a stable and grounded support system are more likely to achieve their goals and mindset changes. Making friends with those who are also on the same type of journey as yourself (even those who have been through a similar journey), can be righteously helpful, to have someone who understands what you are going through. Having like-minded friends also allows us to be our authentic selves and show up fully for ourselves and others. Support is a HUGE part of a glow up. I personally would not be where I am without the support that surrounds me today. 
• Practice mindfulness: Mindfulness is important in daily life and does in fact impact our daily choices. Being mindful can look like helping out your spouse with doing the dishes because their day is too full. Using your signal when driving to communicate with others around you to avoid collisions. Or making time for yourself throughout the day and week. Mindfulness alleviates stress and allows us time to think on our actions and how they impact ourselves and the world surrounding us. 
• Facing fears & step outside of your comfort zone: This one is fairly self-explanatory and most of us know that killing our fears (or facing them), can creating massive momentum toward our desires in life. Fear is there to teach us something about ourselves. Sit with it and journal when it arises. Allow the pen to flow on the paper, you may be shocked at what you find out about yourself. Never fear sitting with your emotions, especially fear. It is a teacher. Trying new things and conquering fear is also like working out, you must exercise it too. In order to cultivate being a fearless and strong individual we must try things we have never tried before. 

     All of my clients use all or most of these tips in their daily lives to cultivate better versions of themselves. Remember that discipline and willpower are muscles. Just like the muscle fiber that resides on our bodies we must work it out as well and exercise our discipline, willpower and being fearless. 

    For personalized programming and help cultivating these techniques you can join our tribe through the training page and begin living your BEST life today! Check out a few clients who had glow ups through our programming below. 

Since the beginning of the fitness industry we have seen ads and media pushing "Thin makes you pretty." "Thin makes you healthy and desirable!" Toxic words that bevel deep into the subconscious, continually screaming at you that you are not good enough. 

Diet culture has created a very toxic mindset with it. Telling us that we are nothing if we eat too much, eat the wrong foods, and if we do not fit a size 20" waist. While we know it's a toxic lifestyle, we continue to allow it to infiltrate our daily lives. What happens when we allow this to happen? Let's take a look! 

Firstly, what is diet culture? Diet culture refers to a particular mindset that values thinness, appearance & shape above overall health and wellness. 

1. Negative self talk/fat talk ensues. This is a very dangerous side effect. This one in particular leads to many mindset changes that lead to physical changes. This can lead to: 
       - Body dysmorphia: this is when you look in the mirror and see something completely different that what is actually showing. I still see the overweight and unhealthy 20-something year old looking back in the mirror at me some days. I have to remind myself with progress pictures how far I have actually come in my health over my looks and that where I am is a much better place than where I was. 
        - Eating disorders: negative self talk definitely leads us into eating disorders. Our subconscious bringing to the the forefront of our minds that if we eat that we will be worthless, unworthy, and fat. That this food and that food are bad and we need to eliminate them to achieve our goal of thinness. Anorexia, bulimia, and even binge eating at times. All three of these disorders mess up the balance of homeostasis in the body and in the hormones. Without proper nutrients our body begins to break down. Not just muscle, our organs begin to stop working properly, we can no longer digest properly, mood is out of balance due to hormone influxes and your sleep will suffer as well due to hormone influx. 
        - Feelings of unworthiness: when we feel this way, depression is more than likely to follow. Telling ourselves we are not worthy of love, life, the promotion or anything else radiantly positive in life due to our looks is self torture. It is self sabotage for the things we truly desire in life. This will cause stress hormones to rise and radical damage to follow in the organs, mind and hormones as well. Affecting more than just our thoughts, but again how our body operates and functions overall. 
        - Fat talk: this is exactly how it sounds. Individuals speaking about themselves as if they were overweight. "My thighs are too big" "I need to lose 5 pounds" "This milkshake has too many calories in it". These also lead to eating disorders. 

2. Caloric restrictions. This is a HUGE one I talk about with my clients often. There is no such thing as good or bad food. Diet culture teaches us that there is. "You can't have that ice cream! It will make you fat!" Well I ask, what is that ice cream made from? Coconut milk or cows milk? It is not that there are bad foods or good foods for us, there are simply ingredients that either work with our bodies or against them. This is a toxic mindset created from diet culture. Caloric restrictions lead to eating disorders such as anorexia and bulimia. Most prevalent in teens, including boys. 

​3. Photo editing to fit the criteria. This is huge one since the birth of social media. Before we just airbrushed and photoshopped ourselves through Photoshop. Now we swipe and see a filter that makes us as perfect skinned as the porcelain doll your grandma gave you as a kid that still creeping you out in the back of your closet. We filter and eventually this is how we perceive ourselves in the mirror one day without the filter  which creates a whirlpool of mental issues, low self-esteem and bodily self harm like eating disorders. Photo editing is fun and all, but let's save it for the pictures that look like you're fighting a really big dragon, eh? In 2019 a studied showed that 90% of Americans aged 18-29 used social media daily and that of those 50% regularly used social media editing tools. 50% were men and 70% were women. 

How do we stop diet culture talk? This is simple to understand, difficult to implement as it is so engrained into our society now. 

• Stop fat talk. Stop using phrases like "I am fat" or "I need to lose 5 pounds by x"
• Telling others that have lost weight that they look great. Not all weight loss is good weight loss, they could be dealing with a copious amount of stress or sick. Instead, ask them first if they are on a weight loss journey and then how you can be supportive of their check ins. 
• No longer labeling food as "good" or "bad" food. 
• Using cheat days. Instead, use moderation. 
• Eliminating foods or whole food groups from your nutrition 
• Stop editing pictures of yourself
• Recognize that thin does not equal healthy
• Recognize that models and actors generally aren't a good representation of the average body 
• Unfollow toxic accounts on all social media platforms
• Remove yourself from unsupportive company

So there are many ways we can overcome diet culture speak and lifestyle choices. Most of them are being more mindfully aware of what we are choosing in those moments. 

It's finally winter, ah the cold is coming in. Time for fluffy jackets and hot cocoa on the couch with those little mallows. Yes? Wrong, it's time to put in the real work. Winter is a fantastic time for us to focus on ourselves as the cold sets in for the next 3-6 months. While cuddling up on the couch with a cup of cocoa and a good book are idyllic it's not necessarily conducive to our health to hibernate with the bears. This is a great time to get your stress, food intake and health under control. So let's take a look at the 3 simple ways that we all sabotage ourselves in our journey. 


1. Stress is still too high and we claim we can't manage it. Listen, I understand and I hear you. However, you are not the exception. Know this, everyone is struggling with their stress and learning what you are learning, stress management. This is such a huge one because stress affects our hormone production. If our hormones are out of balance we suffer. Create mood disorders, sleep disorders, eating issues and disorders, unwanted fat gain and inflammation. The list continues even. So what can we do? Learn techniques that work for you to help you manage your stress levels throughout the day. For example, I have terrible road rage and I drive all the time. When I encounter a bad driver or someone moving just a bit too slow for the speed limit, I take a few deep breaths rather than allow myself to yell and scream at them. This keeps me calm. I also remind myself that everyone is in their own world and doing their own thing. (This shouldn't negate our mindful side for those around us and our surroundings however.) Breath work is one of the best ways to begin. Learning to breathe controls how much stress hormone you release, or don't. Yoga is another great way to learn breath work and patience. Many of us do not like to sit still, there is a reason. Look at your lifestyle and the world created for us. It literally tells us we have to move and be productive to be worthy. Not true. Slow down. And finally, journaling/self therapy techniques also help. This allows your subconscious to release trauma, worries, doubts, and intrusive thoughts you just can't quite let go of. 

Working out also puts a particular type of stress called eustress on the body. Over time your body adapts to this physical stress making environmental stressors easier to manage and handle. 

2. Cardio is just as important as lifting. In the beginning of your journey you NEED cardio. This does in fact assist with burning up that fat off your body. Fat supplies energy more than muscle, if you have excess fat on you then you have energy to burn. The body also needs cardio for a stronger heart, better blood pressure, and lower resting heart rate. Unless you are a conditioned athlete or bodybuilder (all of which do cardio as well) you need to incorporate a few days per week of some type of intense cardio. Walking is NOT cardio. Walking is a daily necessity. If you choose to walk, do so at an incline to burn more. The intensity is what assists our consistency in bringing results. 

3. Eat your food and drink your water! I cannot stress this one enough. Our world is so prideful of lean, svelte bodies that we forget food and water are natural medication and necessary for survival! Many times clients beginning out will inform me that they do not eat breakfast or hardly at all and they can't lose the fat. If your body is in a deficit too long, of course it won't work. This has become your new baseline. Nutrition is much more complicated than just eating. You must eat for fuel as energy to the cells, muscles and brain as well as the recovery aspect. Drinking water also does the same thing by keeping your hydrated. Without water many of our nutrients have nothing to carry them around the body. Same with our food. If we cut out salt, electrolytes for example, have trouble transporting from cell to cell. Those electrolytes keep the body moving and supply the electricity to do so! My best advice is to consume a protein shake immediately following your training session and a full meal with protein and complex carbohydrates within 1 hour of working out. Fuel yourself for the best results otherwise we stay stagnant. 


So here you have it, 3 simple ways you may be sabotaging your own progress. Use this winter to gain the health and the body you desire for this coming spring and summer. Don't be afraid to put in the work and wow yourself! 

And remember, this is self-care.