Mueller Fitness & Nutrition

01/24/2026

New Year, New You! It’s never too late to get healthy! Message me for a free consultation.

03/31/2024

01/30/2024

Booking your personal training sessions is now easier than ever! You can reserve your day and time through the user friendly app.

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01/27/2024

Mueller Fitness & Nutrition and Snap Fitness in Chatham & Toronto Rd are currently running a special promotion for new members. When you sign up for a new membership, you get 4 one hour personal training sessions for $100. That’s a savings of $140!
Call or text me for more information or stop by either one of the Snap locations and sign up today!

01/22/2024

I’m booking personal training and group lessons.
(217) 415-1772

01/11/2024

Eat less and move more - lose weight.

Eat less, move more and eat more protein - lose body fat.

Eat less, move more, eat more protein and strength train at least 3 times per week - lose body fat and gain muscle. 🏋️

01/05/2024

I see so many people doing cardio for 30-45 minutes at the gym before they lift weights. That’s if they lift weights at all.

Cardio is overrated as far as losing weight. Running and walking does help your endurance and basically makes you a better runner. It doesn’t help you lose weight though. That’s a myth. Being in a caloric deficit and doing at least a 75/25 split of strength training to cardio is how you build muscle and lose fat.

You also want to start your workout with strength training first and finish with 10-15 minutes of light cardio. Not the other way around. You want to have the most energy and strength when you are lifting at the beginning of your workout.

01/04/2024

I read this quote today from one of my favorite social media fitness trainers, Tara Garrison. She is 100% accurate. You have to temper expectations versus results and stick with your routine for the long term. Slow and steady wins the race!

“We need to talk about expectations. If you expected to deep clean your house in 5 minutes, and after 5 minutes you weren’t even close to done, you’d probably feel overwhelmed and frustrated right?

Was that bc it’s “impossible, “too hard,” or you “can’t do it?”

Or was it bc your expectations were way off?

ALSO

If you wanted to actually get the house clean, what do you think might keep you going? Both in the actual moment and on a consistent basis?

1- a routine time you deep clean
2- finding little wins within the actual moment (music, audiobook, mindfulness practice)
3- a reason why you’re doing it (loving the feeling of a clean home, so you can enjoy more peace in your environment, bc you love your home and want to take care of it , etc)

ALSO

Would you ever expect to be “done?”

Like you clean your house for 3-6 months, and then you don’t have to worry about it ever again?

No. That makes zero sense.

It is the same with a fitness/health journey.

It is going to take TIME.
It is going to take CONSISTENT ACTION.
It is going to take understanding at a deep level WHY it matters to you.

So many people give up bc their expectations are WHACK.

We gotta mature out of this unrealistic energy around what it takes to get fit and healthy.

Doesn’t happen overnight.
Doesn’t happen in 3 months.

Think in terms of creating a new lifestyle for yourself.

Fall in love with the process. Fall in love with the actual daily ACTIONS. Create consistent PATTERNS.

And the results will come.”

Send a message to learn more

01/04/2024

Have you tried to get in shape in the past for your New Year’s resolution and didn’t stick with it? Don’t feel bad. You aren’t the only one! The key to staying in shape is not thinking of it as a short term goal. Once you realize it’s a lifestyle change, it becomes so much easier! It just becomes part of your day.

If you’d like assistance with your workout routine and someone to track your progress each week and hold you accountable, please give me a call for a consultation.

01/03/2024

Who knows the optimal amount of protein that you should consume every day to maximize muscle growth and burn fat?

01/03/2024

Productive 90 minute pull day workout (biceps and back) after working a 8 hour shift. There is ALWAYS time to get a workout in every day. Even if it’s only 20 minutes. You just have to make it part of your daily routine.
I don’t think anyone has ever finished a workout and said “i wish i wouldn’t have went to the gym today”.

If you’d like help with a structured daily and weekly workout split and routine, shoot me a message!