Trained To Go Fitness

07/27/2023

Get your full free list of food swaps here

https://ttgfit.us21.list-manage.com/subscribe?u=f13f948c36203f2281404aa29&id=fae4c73a5d

04/25/2023

On my last chapter 😵of my CPT!!! Have to get CPR certified, for the fifth/sixth time, go to a testing location, pass this INTENSIVE two hour test, then study and take 3 more tests for 3 more certifications 🤪🤪🤪 They talked me into bundling for a “discount” but we all know it wasn’t…

Even though I passed this test twice before it was over ten years, memorizing all the chambers of the heart and what each one does, all the blood pressure variables and what they land on, and the vocabulary had faded over the years bc I NEVER had to use it…When I used big words I would see my clients faces glaze over 😅😅😅

Plus doing this with a toddler, work, and family has really been a struggle! Props to the moms getting educated

12/29/2022

10 month progress brag!!
-
Out of all my clients this year Helana has been my MOST consistent client I see her three times a week at her work!
-
I design and implement 1-1 programs as well as small group classes that prevents decision fatigue, guesswork, invokes more self confidence, variety, as well as teaches ways you can change your biology to help in all aspects of life. I’ve helped women who couldn’t get pregnant, get pregnant (7 so far I’ve known of!)
-
I’m only taking virtual class interests at the moment but DM me if you’re interested
-
FREE kickboxing and pilates class this Saturday!! I like to do things on NYE that I want to carry out throughout the next year- movement should be one of them! DM me for the link— see you there!

07/01/2022

Check out this interview l gave that was just published about a health tool I love using. Also read about my morning routine 🥰

With this tool you’ll learn your unique score:
-Hydration
-Magnesium levels
-Vitamin C levels
-Ketones
-Overall wellness score
-Kidney health
-Liver health
-PH levels
-UTI risk
-White blood cells
-Salinity
—
link in my bio for 25% off

Has an app ever asked you to p*e on a stick before?

06/30/2022

03/21/2022

👉🏽This Sunday!! Join me for a kick butt workout with a build your own gut health drink from
-
Dm or text me to learn how to reserve your spot — 8/10 spaces LEFT
-
Share and or Tag a friend who would love to do this! We will be right next to a cool playground, so it’s kid friendly

02/14/2022

Exercise not only improves heart and lung health, but research shows that even modest physical activity is good for the brain, bones, muscles and mood. Numerous studies have found that lifelong exercise may keep people healthier for longer; delay the onset of 40 chronic conditions or diseases; stave off cognitive decline; reduce the risk of falls; alleviate depression, stress and anxiety; and may even help people live longer
-
4 ways exercise fights aging by Lisa Tom
-
It builds muscle strength
As people age, they lose muscle mass and strength, a condition known as sarcopenia. Scientists say resistance training is one of the best ways to help slow that decline. It not only maintains muscle strength and power (what you’ll need while opening a jar or pushing a heavy door), but it makes everyday activities like cooking, cleaning and climbing stairs less difficult. It can also help reduce susceptibility to disease, improve brain health and mood and help you maintain independence longer
-
It improves bone density
To keep bones strong, the body breaks down old bone and replaces it with new bone tissue—but around age 30, bone mass stops increasing. In your 40s and 50s, you slowly start losing more bone than you make. Exercise can help increase bone density when you’re younger and stave off osteoporosis, a disease that weakens bone and increases the risk of breaks as you age
-
Exercise can lengthen telomeres
Telomeres are the caps on the ends of DNA strands, similar to the caps on shoelaces. Their length decreases with aging, and this contributes to cell senescence, meaning the cells can no longer divide. Telomere length is connected to certain chronic conditions, especially high blood pressure, stroke and heart disease. They tell us your biological age compared to chronological age
-
It can improve cognition
Your ability to shift quickly between tasks, plan an activity and ignore irrelevant information are all signs of good cognitive function, according to the National Institute on Aging. Physical activity is now seen as one of the most promising methods for improving cognition throughout life and reducing risk of age-related cognitive decline
-
If getting a variety of fun fitness classes that help you age gracefully is something that interests you, l invite you to try out the TTG Fitness online classes in the comfort of your home. There are 8 HIIT, Pilates, B***y Attack, and Cardio Kickboxing live classes a week that can also be replayed 24/7.

02/11/2022

I can only hope and pray I make it to 97 & do 97 crunches on that day!!! Happiest of birthdays to Helana
-
I made her an arrangement, cheesecake, put on some glow stick bracelets, birthday sunglasses, and enjoyed a lot of laughs
-
When I asked her what her secret was, she said it was having a routine and still working full-time. What an amazing human, wish her a happy birthday I always share these comments with her and she lights up 🆙

01/20/2022

🙅🏽‍♀️New Client Spotlight: I have the privilege of training Helena, who will be 97 years young in two weeks. She immigrated from Germany 70 years ago and has traveled the world on cruises. She also STILL is working full time 😱. We are working on postural distortions & falls prevention. She wants to go on one more cruise!
-
With over a decade of working with seasoned citizens I have the upmost respect for them
-
Please leave Helena an encouraging, motivating, friendly comment below and I will read them to her👇🏽

01/19/2022

🤗Cultivating growth through adversity is about establishing new habits of mind. Rather than large, grandiose gestures, habits of mind can be the smaller, everyday actions that, in sum, can lead to a happier, more connected life over time
-
1. Pause before judging people who are different from yourself:
Rather than focusing only on opinions or actions you disagree with, try to be curious about other people’s stories, and ways in which their experiences might not be so different from your own
-
2. Ask more questions:
We often “perspective take”: thinking about how we’d feel in someone else’s situation. This is well intentioned, but can often lead us astray when we assume their reactions would look like ours
-
3. Build self care into your routine:
Each day or week, make sure to spend either time, energy or possibly a little money finding physical activities you enjoy, writing in a gratitude journal, taking an epsom salt bath
-
4. Harness technology for good: For example, reach out to a friend on social media you see or know is struggling and message them to check in and see if they are OK. We don’t need anymore keyboard gangsters on these platforms
-
5. Remember that kindness starts at home:
When you are struggling, show yourself grace and self-compassion, and consider opening up to others. Vulnerability can feel difficult, but it can also make room to connect with others over shared suffering in difficult times
-
If getting healthy is what you want to do, and setting goals is something that will help you get there, l invite you to try out the TTG Fitness online classes in the comfort of your home. There are 8 HIIT, Pilates, B***y Attack, and Cardio Kickboxing live classes a week that can also be replayed 24/7– DM for the schedule 💕
-
What ways have you cultivated growth through adversity??

11/08/2021

Just getting back from a quick sweaty bike ride- had to take a pic in our super organized garage we cleaned all weekend. Can’t wait for that bulk pick up this week!! I don’t really care about posting a pic without make up, or a cute outfit, bc this is who I am. I’ll never pretend to be something l’m not
-
I love getting my workouts in outside or in our garage. I used to teach at my gym, instruct spin and silversneakers classes at 24 hour fitness, but that all changed with the pandemic and having a baby. Did you know that a survey came out and said only 50% of people said they would go back to the gym after the pandemic?? I genuinely am so much happier, less self conscious, less decision fatigued, under WAY less fake light, don’t run into people I don’t want to talk to anymore, feel less under pressure, and move my body to feel good instead of to be a certain weight or size because all eyes are on you…my skin has never looked better as well!!
-
How has the pandemic changed your workouts??
-
Did you know I teach online classes?? Hiit. Pilates, B***y Attack, and cardio kick boxing. Try a complimentary class! I love what I do and am always changing it up. Pre/post natal mommas are 🙏 my new passion since having a baby almost 18 months ago 🥰

08/11/2021

➡️My client Jeanette was only walking 9 miles a day when I met her almost two years ago. She needed her own modifications instead of the group fitness classes so we started to train 1-1 twice a week. At first we used her own body weight and 3 lb weights
-
Since the pandemic started we work out twice a week online. She has a 15 lb kettlebell and uses 3,5, & 8 lb weights with other fitness equipment
-
As women get older we MUST lift weights 🏋️‍♀️ to combat bone and muscle loss because of our estrogen and also calcium levels. I cannot stress how much lifting can help with , , and
-
I will be taking more 1-1 clients in a few months after my baby gets out of the clingy phase, but my classes are always open, and you can be ANYWHERE and also catch the replays if you miss the time. Check out my schedule on the next slide and show her some love!