Loni Hamner - Certified Personal Trainer

09/09/2026

Have you ever wondered why I ask some of my clients to track their nutrition?

Because you can't improve what you don't understand.

Nutrition tracking isn't about perfection. It's not about judging your food choices or obsessing over every calorie. It's about gathering information.

When clients track their meals, we can identify patterns such as:
• Not eating enough protein
• Skipping meals and then overeating later
• Mindless snacking
• Low fruit and vegetable intake
• Inconsistent hydration
• Areas where simple changes could produce big results

Tracking gives us a clearer picture of what's really happening so we can make informed decisions together.

Who should track their nutrition?

✅ Anyone trying to lose body fat
✅ Anyone wanting to build muscle
✅ Anyone struggling with energy levels
✅ Anyone who feels "stuck" despite working hard
✅ Anyone who wants to learn more about their eating habits

One of the most valuable services I provide through Glow Step Plus is a personalized nutrition assessment and analysis. Together, we'll review your current habits, identify strengths, uncover opportunities for improvement, and create a realistic plan that fits your lifestyle.

No crash diets.
No meal-shaming.
No perfection required.

Just practical guidance, accountability, education, and support.

If you've been thinking about getting a nutrition assessment, personalized feedback, or simply want to understand your nutrition better, I'd love to help.

📩 Send me a message to learn more about Glow Step Plus and let's take the guesswork out of your nutrition.

09/09/2026

🍴 **Munchie Monday (Just a Little Late!)**

The day where I review nutritional foods for YOU!

Listen... I'm a **chip girlie**. 😅 Like, former- eat a whole bag in a sitting chip girlie.

NOW, I've learned balance.

If you've followed me for any length of time, you know that one of the hardest nutrition goals for me personally is consistently hitting my protein target. So anytime I find a snack that satisfies my craving for a salty, crunchy chip AND adds protein, I pay attention.

This week I tried **Khloud Plus Jalapeño Protein Chips** and they are officially a **10/10 for me.**

🌶️ Flavor Review:
They reminded me of Salsa Verde Doritos with a little jalapeño kick. Not overwhelmingly spicy, just flavorful enough to keep reaching back into the bag.

💪 Nutrition Win:
Each single-serving bag contains **17g of protein**, including collagen, making it a much more filling option than traditional chips. They're also made with avocado oil, gluten-free, and non-GMO.

💰 Cost:
I found them on a Walmart end cap for **$1.97 per bag**, which I thought was a pretty reasonable price for a protein snack. They came in other flavors such as Nacho, Buffalo, Jalapeno and Sweet Heat!

🥣 My Pairing Ideas: They are crispy and LIGHT. Which makes them a great add on.
• With a bowl of chili
• Alongside a sandwich
• Crushed over cottage cheese for an extra protein boost
• Straight from the bag while hiding from your responsibilities (no judgment 😂)

One thing I talk about often with clients is that healthy eating has to be realistic. Snacking is hard. Finding foods that taste good, fit your budget, and help support your goals can make a huge difference.

⭐ Final Rating: **10/10**
🌟 Would absolutely buy again.

Have you tried these yet? What's your favorite high-protein snack that actually tastes good?

Buy Khloud Plus Jalapeno Protein Tortilla Chips with Collagen 1.6oz at Walmart.com

09/09/2026

Say it with me:

09/09/2026

Wellness Isn't Just the Gym

Movement can be found in parks, trails, community events, dance floors, yoga mats, and everywhere in between. The best form of movement is the one that keeps you coming back and connects you to the life you want to live.

Let's remove the idea that wellness only happens inside a gym.

Many people have been conditioned to believe that fitness means treadmills, dumbbells, calorie burns, and structured workouts. While those things absolutely have value, movement is much bigger than exercise.

For some people, movement is a deadlift.

For others, movement is dancing barefoot at a summer concert, walking a shelter dog through the woods, paddling a kayak on a Maine lake, joining a Highland Games gathering, taking a yoga class in the park, hiking a local trail, gardening, or playing tag with their kids.

09/08/2026

DANCING w/MAD LOUIE @ Laura Richards Elementary Gardiner

An introductory course designed to give the student a basic foundation in both Line and Swing Dancing. This course will teach you steps,
terminology and techniques of line dancing.

Objectives: To have FUN while dancing. To feel comfortable when social dancing.
Starting September 15th
Line Dance 6pm-7pm / Swing 7pm-8pm
Register today for this popular class @ https://campscui.active.com/orgs/MAEAKennebecNeighborsAdultEducation?orglink=camps-registration

09/08/2026

If you have always wanted to learn how to line dance contact Vicki Rodrique ([email protected]) at Augusta, Maine Elks Club - beginner class starting Sunday September 20, 2026. Had to come out of Retirement for this one!

09/08/2026

Why I Created These Pillars

"I didn't lose over 100 pounds because life got easier. I built my wellness while life was still hard." -Coach Loni

At 36 years old, I've spent most of my adult life overweight or obese.

I have experienced weight loss, weight regain, self-doubt, body image struggles, disordered eating patterns, mental health challenges, grief, motherhood, financial hardship, and the daily reality of trying to care for everyone else while neglecting myself.

I've lost my father to brain cancer.

I've navigated a difficult relationship..

I've been a stay-at-home mom, I had a small farm, I worked odd jobs.

I've built a business from the ground up.

I've had seasons where wellness felt easy and seasons where it felt impossible.

Through all of it, I kept searching for the answer.

What I eventually discovered was that lasting wellness wasn't hidden inside a magic pill, a detox tea, a restrictive meal plan, a surgical procedure, or the latest fitness trend.

The answer was much simpler.

The answer was building a strong foundation and returning to it again and again.

These pillars are not theories.

They are the principles that helped me lose over 100 pounds and continue maintaining a healthier lifestyle today.

They are the same principles I teach my clients because they are the principles I genuinely believe create lasting change.

Not overnight.

Not in 30 days.

Not even in a few months.

Real body recomposition. Real behavior change. Real confidence. Real wellness.

Those things often take years.

And that's okay.

The Glow Step Coaching Pillars
1. Foundations First

Before we chase fat loss, muscle gain, or aesthetics, we focus on the basics.

Sleep.

Hydration.

Nutrition.

Mental wellness.

Movement.

These are the roots that support everything else.

If the foundation is weak, no amount of supplements, workouts, or trendy protocols can replace it.

2. Nourishment Over Restriction

I do not believe wellness should feel like punishment.

For years, I believed eating less was the answer.

The reality?

Restriction often created more stress, more cravings, and a worse relationship with food. Guilt.

I teach women how to nourish their bodies rather than constantly deprive them.

Food is fuel.

Food is nourishment.

Food is not something that must be earned.

3. Self-Trust

The wellness industry often teaches women to trust everyone except themselves.

I want women to learn how to listen to their bodies.

To collect data.

To observe patterns.

To recognize hunger, energy, recovery, stress, and progress.

My goal is not to make clients dependent on me.

My goal is to help them build confidence in themselves.

4. Adaptability

Life changes.

Schedules change.

Jobs change.

Families change.

Bodies change.

A successful wellness journey isn't about perfection.

It's about learning how to pivot without giving up.

The women who succeed aren't the women who never struggle.

They're the women who keep adjusting and moving forward.

5. Accessibility

Wellness should be available to real people living real lives.

Not just people with unlimited money, unlimited time, personal chefs, home gyms, and perfect schedules. Not just for people in fancy boutique gyms with bells and whistles.

I coach for the whole human.

The single mom AND
The busy professional.

The caregiver.

The woman rebuilding after hardship.

The woman starting over.

The woman rebuilding herself.

Because health belongs to all of us.

6. Open Support

Some women thrive in community.

Others prefer a quieter path.

Neither is wrong.

09/03/2026

🐾 FETCH & FITNESS FRIDAY — MOVEMENT WITH MEANING 🐾

Tomorrow, Fetch & Fitness is hitting the trail again!

📍 Rotary Centennial Trail — Winslow/Benton, Maine
⏰ 1:00–2:00 PM
🌦️ Warm with the possibility of showers — dress accordingly!

But what exactly IS Fetch & Fitness?

For me, this has always been about Movement With Meaning.

Through my volunteer work with the Humane Society Waterville Area, I have the opportunity to take one shelter dog out of the shelter for an adventure. For that hour, they get fresh air, new smells, exercise, enrichment, attention and a chance to simply go be a DOG. 🐕🌲

And while they're getting something they need...

We're moving too.

Tomorrow we'll head out on the Rotary Centennial Trail for about an hour of walking, with some light jogging depending on our pup, the weather and the group.

Walking absolutely counts as exercise. Depending on the dog and their level of exercise needs - we adjust.❤️

An hour on the trail gets us moving, increases our steps, works our legs, gets our heart rate up and gives us time outside away from screens, machines and the normal routine.

There is no pace requirement and you don't need to be a runner. We'll work with the trail, the dog and the people who show up.

WHY I DO THIS 🐾

Fitness has given me so much more than changes to my body.

It has given me confidence. Strength. Community. An outlet. And the ability to use my body to do things that matter to me.

That's what Movement With Meaning means.

Sometimes your workout can be a gym session.

Sometimes it's lifting weights.

And sometimes it's putting on your sneakers, clipping a leash onto a shelter pup and spending an hour making both of your days a little better.

That's a workout I will ALWAYS make room for. ❤️

Want to join me?

You do not need to bring a dog! The shelter pup accompanying me is the star of our adventure. Just bring yourself, comfortable shoes, water, and clothes appropriate for the weather.

Message me if you'd like to come along tomorrow, or meet me at the trail!

🐾 One dog. One adventure. Lots of impact.

Glow Step Project
Heart-Centered. Strength-Built. Confidence-Restored.

09/03/2026

💪 **SORE AFTER YOUR WORKOUT? LET’S TALK DOMS + RECOVERY AT HOME**

I. Am. Sore. 😂

And since I’m feeling it myself today, I thought this was the perfect opportunity to talk about something that doesn’t get nearly as much attention as the workout itself:

**RECOVERY.**

DOMS stands for **Delayed-Onset Muscle Soreness** — that achy, stiff, tender feeling that can show up after a harder workout, a new exercise, increased weight or volume, or movements your body simply isn’t accustomed to yet.

For this post, I’m talking about **normal muscular soreness from exercise — NOT an injury.**

So what can we actually do at home when our muscles are yelling at us?

🚶‍♀️ **MOVE — GENTLY.**
As tempting as it is to become one with the couch, light movement can help you feel better. Take a walk. Move around the house. Do some gentle mobility. The goal isn't another workout — it's simply getting your body moving.

🧘‍♀️ **TRY GENTLE MOBILITY & STRETCHING.**
Slow, comfortable movement can help with that stiff feeling. Don't aggressively stretch an already angry muscle. Recovery shouldn't hurt.

🌀 **FOAM ROLL OR SELF-MASSAGE.**
A foam roller, massage ball, or even your hands can help temporarily reduce soreness and make movement feel better. You don't need to absolutely pulverize the muscle for it to "work." Gentle pressure is plenty.

🚿 **USE SOME HEAT.**
A warm shower, bath, or heating pad can feel AMAZING on stiff, sore muscles and may help you relax and move more comfortably.

💧 **HYDRATE.**
Your body has work to do after training. Make sure you're giving it adequate fluids, and after especially long or sweaty workouts, replacing electrolytes may be helpful too.

🥩 **EAT YOUR PROTEIN.**
Protein provides the amino acids your body uses to repair and remodel muscle tissue. Recovery isn't the time to skip meals because you're taking a day off from the gym.

🍚 **AND DON'T BE AFRAID OF CARBS.**
Carbohydrates help replenish the glycogen your muscles used during training. Protein + carbohydrates make a pretty great recovery team.

😴 **SLEEP. SLEEP. SLEEP.**
You can buy every recovery gadget imaginable, but don't overlook one of your most powerful recovery tools: a good night's sleep.

And finally…

⏰ **GIVE YOUR BODY TIME.**

You don't have to "fix" every bit of soreness.

Your body is already doing the work.

Training provides the stimulus.
**Recovery is where we give our bodies the opportunity to adapt.**

And remember:

**Being extremely sore does NOT automatically mean you had a better workout.**

As your body becomes accustomed to your training, you may experience LESS soreness — and that can actually be a sign that you're adapting!

Today, this trainer is taking her own advice. 😂💪

A little movement.
Plenty of water.
Protein + carbs.
Some gentle mobility.
And REST.

**Work hard. Recover well. Come back ready. 🩷**