Strong Body Fitness and Nutrition

09/13/2025

Nothing I love more than a client win! People are sometimes hesitant to start because they think they "aren't strong enough" or cant lift what other people can. That causes them self doubt before they even begin.

DONT LET THAT STOP YOU!

Progress is not linear. Some days will be harder than others, but I promise you will be stronger each and every day you show up.

Still waitlisting in person clients, but adding nutrition coaching to my services as well as online coaching. Let me help you!

08/21/2025

07/31/2025

It's been to long! My plan was to keep this page up to date, but life, new job position and kids got in the way of that. However, a new release from the CDC needs to be shared!

Shocking New Report from the CDC: 1 in 3 Teens is Prediabetic. A recent report by the CDC reveals that 33% of American teens now show signs of prediabetes—a condition that can lead to type 2 diabetes, heart disease, and other serious health issues.

1 in 3?! 1 in 3. That is nuts.

Most teens don’t even know they have it.
This isn’t just about genetics. It’s about lifestyle—and that means we have the power to change the trend.

The good news?
Prediabetes is reversible with the right habits:
Balanced nutrition, regular physical activity, reduced screen time, better sleep routines.

And let’s not ignore STRENGTH TRAINING.
Weightlifting isn’t just for adults. According to pediatric health experts:

It builds metabolic health and burns more calories at rest

Increases insulin sensitivity, which helps fight prediabetes

Boosts confidence, bone density, and overall fitness

IS SAFE and beneficial when supervised and age-appropriate

Parents, we set the tone. Kids watch what we do more than what we say. Be the model. Cook meals as a family, be active together—bike rides, hikes, gym sessions, prioritize wellness as a lifestyle, not a punishment.

You can read more directly from the CDC here:
https://gis.cdc.gov/grasp/diabetes/diabetesatlas-spotlight.html

Let’s raise a generation that’s strong, informed, and thriving.
It starts at home. It starts with us.

Diabetes Atlas(maps) of national, county and state-level data and trends

03/16/2024

The thing that comes hardest for most is the discipline. Doing the work you need to do, even when you don't feel like it. Not every day will be filled with motivation!

If you're ready to get started, I have 2 online client openings. (In person still has a wait list!) Online training also includes personalized nutrition coaching!

02/13/2024

👀

01/30/2024

🌟MOTIVATION IS BU****IT. 🌟

How many of you have once been motivated to workout? Or maybe to try a new hobby or start a new goal? I'm sure someone reading this started a New Years resolution that already fizzled out.

That's because motivation is bu****it.

Sure, everyone loves riding the endorphin high, the FEELING of being motivated. You're excited! Ready to take on a new challenge! But what sparks our initial enthusiasm is NOT what keeps us dedicated to the long term.

What you need for long term success is discipline. The mental toughness in knowing that when motivation wanes, you're still going to put in the work. You get this by setting realistic goals, creating a structured plan and forming habits. When discipline sets in, it urges us to adhere to routines despite obstacles, which fosters resilience!

Start small, create those habits and BUILD THAT DISCIPLINE!

12/16/2023

I woke up on one ya'll! And hearing about this photo circulating just got to me.

It is being shared by a pyramid scheme diet (that doesn't rhyme with crap-tavia) on the "magical health benefits of losing weight." What they don't explain is what that diet does is make you lose WEIGHT, not FAT. If you are 200lbs and 30% body fat, but lose "weight" and now you are 150lbs and STILL 30% body fat, you literally changed NOTHING.

Their diet plan (and majority of others) puts your caloric intake at 800-1,200 calories day, slowing your metabolism to a SNAIL PACE. When you lose the "weight" from their program, it is majority water weight and MUSCLE. Which is the exact opposite thing you want to do when trying to lose FAT.

Can you say to your friend (and FB posts) "OMG, I lost 15 pounds guyyyssss!" Sure, but you can also tell them that it was 8 pounds water, 6 pounds muscle and maybe one pound fat. Congratulations, you just made a smaller, (still just as fat) version of yourself.

Sorry if this is a gut punch (pun intended) to some of you. Is it unhealthy to have all the extra fat around your visceral organs? Yup.
Wanna know how to help that?
BUILD MORE MUSCLE.
LIFT WEIGHTS
EAT MORE (protein)

Slowing down your metabolism, eating like a toddler, and feeling like crap is not the answer.

12/15/2023

*reposted*

I am always explaining to clients that although peanut butter has protein, it doesn't make it a good source of protein!

11/29/2023

You know what's crazy? We are at a point in civilization that I saw someone reference a "diet" they were doing that consisted of "eating as much protein and veggies as you want"....

Uh? What? You mean, like how you should just be eating, every single day?! We live in a time where your coworker pulls out a bag of McDonalds and no one bats an eye, but you grab your container of chicken and broccoli and someone asks you "what diet you are one."

THINK FOR A SECOND HOW BACKWARDS THIS IS.
.....just eat your protein and vegetables, please.

11/15/2023

You know what's far more dangerous than squats and deadlifts? Being weak.

09/16/2023

📣 Hey everyone! Let's talk about buzz words in the diet industry and why they don't always guarantee healthier choices. 🥦🚫

🌾 First up, "gluten-free" seems to be everywhere these days. While it's essential for individuals with gluten-related disorders, going gluten-free doesn't automatically mean a healthier diet. Many gluten-free products are highly processed and may lack essential nutrients found in whole grains.

🥩 Another popular term is "keto," which refers to the ketogenic diet. While this approach can be effective for weight loss, it's not a magic solution. It involves a significant reduction in carbohydrates and an increase in fats, which can impact overall nutrient balance. Plus, it may not suit everyone's lifestyle or dietary needs.

🚫 Beware of the "low-fat" trap too! Many low-fat products compensate for the reduced fat content by adding extra sugar or artificial ingredients to improve taste and texture. Always read labels to make informed choices.

Remember, the diet industry often capitalizes on these buzz words to capture our attention and convince us that a particular product is automatically healthier. Focus on consuming whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These choices provide essential nutrients and promote overall well-being.

Let's make informed choices by reading ingredient lists, understanding nutritional profiles, and embracing a balanced approach to our diets. 🥦🍎🥕

Need help? Send me a message! Currently have openings for online nutrition and training programs.