Elevate Strength & Nutrition

06/17/2026

Real talk. What I do to prevent perimenopause weight gain…

06/12/2026

Have you tried Protein House yet? What did you get?! This Thai Monster bowl has 79g protein!! Only 730 cals (really good protein to calorie ratio).

It’s pretty much 2 meals, highly recommend!

Lift, eat, recover. 😎

06/09/2026

Orange Theory, F45, boot camps and other “HIIT” classes aren’t ideal for women 36+.

If you missed yesterday’s reel, go back and take a peek.

I’m (Teresa here) glad I quit the cardio classes when I did in my early 40’s. They didn’t keep me thin, my nutrition determined my weight, not cardio.

Lessons learned. Work smarter, not harder.

Are your workouts making you sweat but not changing your body, espe...

06/08/2026

Most gyms don’t run HIIT correctly. Here’s why, and how it’s properly done.

This is important for women in perimenopause, because HIIT is good, if run right, but most gyms turn it into 45-60 min of moderate intense cardio, which hormonally backfire in women’s bodies who’s hormones are already on the rollercoaster of menopause transition… 🫠🫣

I’ll post proper protocol below.

06/05/2026

We agree!

I (Teresa) used to grind out 6 days a week of cardio w/weights style workouts.

Once I cut down to 4 days of strength training only and walked for my cardio, I saw much better results.

This is why our program is designed the way it’s laid out. Especially for perimenopausal women who are already under enough life stress & hormonal stress. 😰

Try us FREE for 2 WEEKS!

https://www.instagram.com/reel/DZFt2gKuQIP/?igsh=ZXFvZjMxenlsbzh5

06/01/2026

Give Elevate’s mascot some love! Tell Clover how cute he is. 🥰🐾🐕‍🦺

06/01/2026

Say hi to Elevate’s mascot, Clover! 🥰🍀👋🐾🐕‍🦺

Julia Rebecca Elevate Julia MaglergRebecca Sprenger TietztElevate Strength & Nutrition

05/27/2026

Gotta fuel for best results! This is what I (Teresa) had this morning pre & post workout.

To keep numbers simple, this is what I would do for someone my size (140 lbs, 17% body fat, 5’ 6”).

1. Aim for: 25-35g carbs & protein pre & post
2. Less than 5g fat pre, 5-10g post

Eating 1-2 hrs before will give you better energy to work harder and lift more weight (thus burning more cals than if you fasted - fasting for workouts is not recommended for women in general, for men it’s ok).

Everyone is different. If you have a goal and you’d like your numbers, set up a free nutrition consult at Elevate!

We’ll include a free InBody scan & 2 week strength training trial!

Contact Teresa for the nutrition consult. And she’ll get you set up from there!

Elevate Strength & Nutrition
Anna Lauren Rebecca Sprenger Tietz Randi Young Becka Swanson

05/20/2026

If you’re “stuck” on your weight loss journey, let’s talk about the “whoosh” effect. Yes, it’s real. 😆🫠

Rebecca Sprenger Tietz Elevate Strength & Nutrition

05/19/2026

DRAWING TIME!!!